List of Trampoline Skills

List of Trampoline Skills

With every sport comes a multitude of different skills that help the player improve their overall ability and performance. This applies to traditional sports such as soccer, basketball, football, baseball, etc. However, it also applies to more niche sports, such as trampolining. As an Olympic sport, one can be sure that trampolining comes with a list of skills ranging from beginner to advanced that are important for trampoliners to know.

List of Trampoline Skills

Below are the most important skills needed for trampolining:

  • Back Drop
  • Seat Drop
  • Front Drop
  • Front Flip
  • Backflip
  • Side Flip
  • Twists
  • Shapes

Back Drop

A back drop is one of the most basic techniques when it comes to trampolining. This move is performed by jumping at a slanted angle and then rotating in the air to land on your back. To prevent injury, it helps to keep your chin close to your chest. The second part of this trick is the return to your original position by standing upright. This is performed by kicking your feet forward as you land on your back to direct the momentum back onto your feet.

Seat Drop

A seat drop is similar to a back drop, and is another one of the most basic techniques in trampolining. The difference between a seat drop and a back drop is that the landing is seated on the bounce instead of on your back. This technique is improved by keeping your legs straight out and parallel to the trampoline, with your hands at your sides, in order to help push back up into an upright standing position.

Front Drop

A front drop is similar to both a back drop and a seat drop. As the name suggests, the difference is that instead of bouncing on your back or in a seated position, this move is performed by landing with your stomach and chest flat on the trampoline. Your arms should be stretched forward, parallel with the trampoline, which are then used to push back up into an upright standing position.

Front Flip

While a front flip may seem daunting, as far as trampoline skills go, it is still one of the more basic moves. A front flip is performed by jumping forward high into the air while tucking your head down to your chest in order to rotate through the flip before landing on your feet.


Though a backflip may seem daunting, within the sport of trampolining, it is actually considered rather basic. The move requires a backwards jump, followed by tucking your legs up to your chest, in order to rotate backwards until you land on your feet.

Side Flip

A side flip is more difficult than any of the previous moves listed. It is similar to a front flip or backflip and is done by doing a sideways rotation rather than rotating backwards or forwards. This is done by jumping to the right or left, tucking your chin and knees up to your chest, and rotating sideways.


Twists are spinning while in the air. A full twist is when you perform a 360° rotation in the air. They can be done to an even more extreme degree, as the number of twists that can be pulled off in a single jump is up to the trampolinist’s skill.


Shapes are forms made by your body while mid-jump. The three basic trampoline shapes are the tuck jump, the straddle, and the pike jump. In a tuck jump, you bring your knees up below your chin. In a straddle, you spread your arms and legs wide as if you are straddling an object. A pike jump is done by hinging at the waist and touching your toes.


What are the main trampoline skills?

The main skills in trampolining are bounces, shapes, landing, and twisting. Working on basic bounces and landing will build confidence and accuracy, allowing you to eventually advance to more complex moves. Shapes are the forms your body takes as you are in the air mid-jump. Twists are one of the key moves in trampolining and must be practiced to be done without wobbling.

What kinds of sports use trampolines?

Trampolines are used in various sports, both for the actual event itself and for training and practice. The most obvious sport in which trampolines are used is trampolining, a sport in which athletes perform intricate tricks and routines on trampolines. Other sports which use trampolines include gymnastics, diving, and cheerleading.

How can I improve my trampoline skills?

A few ways to improve your trampoline skills include adding tuck jumps and out-bounces, jumping higher, keeping your eyes straight ahead, and working on your breathing. Making sure to do a tuck jump before the skill you are practicing and an out-bounce after means those skills will be reinforced during a routine. Jumping as high as you can, even during basic reps, can improve your height overall. Keeping your eyes straight ahead with consistent breathing maintains form and focus.