Trampolining is a recreational activity, competitive sport, and form of exercise that involves bouncing on a trampoline, using the elastic surface to perform acrobatics, flips, and jumps. It’s recognized for its health benefits, including improving coordination, balance, and cardiovascular fitness. Competitive trampolining is governed by the International Gymnastics Federation (FIG) and includes individual, synchronized, and team events. It emphasizes precision, technique, and creativity in routines.


  • Improves Cardiovascular Health: Jumping on a trampoline increases heart rate, similar to aerobic exercise.
  • Enhances Coordination and Balance: Requires body awareness and control to perform and land jumps correctly.
  • Strengthens Muscles: Engages core, leg, and back muscles, contributing to overall strength.
  • Low Impact on Joints: The trampoline’s surface absorbs much of the impact, making it gentler on joints compared to hard surfaces.
  • Fun and Stress-Relieving: Offers an enjoyable way to exercise and release endorphins, improving mood and reducing stress.


  • Websites: The International Gymnastics Federation (FIG) provides information on trampolining rules, competitions, and athlete rankings.
  • YouTube Channels: Channels like Skybound Trampoline and Greg Roe Trampoline offer tutorials, tips, and inspiration for trampolinists at all levels.
  • Books: “Trampoline Handbook: Trampolining Exercises” by Nathaniel Levingston offers a guide to trampoline exercises and techniques.

Best Age to Start

Children can safely begin trampolining under supervision at around 6 years old, focusing initially on basic control and safety. Competitive training often starts around age 8-10, allowing young athletes to develop the necessary skills and strength for more advanced maneuvers.

Equipment and Materials Needed

  • Trampoline: Prices range widely, from $200 for basic models to $2,000+ for high-end or competition-grade trampolines.
  • Safety Gear: Including safety nets (for home trampolines) and protective padding, costing $50-$200.
  • Gym Membership/Classes: Joining a trampoline gym or club can cost $50-$150 monthly, depending on the facility and level of coaching.

Starting Tips

  • Learn Basic Safety: Start with fundamental safety rules and how to properly stop your bounce.
  • Master Basic Skills First: Focus on developing control and basic jumping techniques before attempting flips or advanced moves.
  • Use Professional Equipment: Practice on professional trampolines when possible, as they offer better performance and safety features.
  • Take Classes: Professional instruction can accelerate learning and ensure techniques are performed safely and correctly.

Recommended Frequency

For recreational trampolinists, bouncing 2-3 times a week can provide significant health benefits. Competitive athletes may train 4-6 times a week, focusing on technique, routine construction, and conditioning.

Requirements/Tasks to Master Trampolining

  • Skill Development: Achieve proficiency in a range of trampoline skills, from basic jumps to complex somersaults and twists.
  • Routine Composition: Learn to construct and perform routines that meet competition criteria for difficulty, execution, and creativity.
  • Physical Conditioning: Maintain a high level of physical fitness, including strength, flexibility, and endurance.
  • Competition Participation: Compete in events to gain experience, receive feedback, and improve performance under pressure.

Famous People Known for Trampolining

  1. Rosannagh MacLennan: A Canadian trampolinist who has won multiple Olympic gold medals, showcasing the highest levels of skill and competition in the sport.
  2. Jason Burnett: Known for his complex routines and high difficulty scores, Burnett is an Olympic silver medalist and World Championship competitor in trampolining.


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