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Advanced Trampoline Skills - Professional Trampolinists

Trampolining is a captivating combination of athleticism, acrobatics, and aerial artistry. What may appear as effortless flips and spins are actually the result of years of intense training and technical precision. From the beginner's tuck jump to Olympic-level triple somersaults, each move in trampolining is a building block in an athlete’s journey to greatness.

What Are Some of the Most Common and Advanced Moves Practised by Professional Trampolinists?

 

At Trampolines Ireland, we know how important it is to understand the skills involved—whether you’re a beginner looking to learn or a fan wanting to better appreciate the sport. In this article, we’ll explore the most common and advanced trampoline moves performed by professional trampolinists, shedding light on the artistry and complexity of this dynamic discipline.

Understanding Trampoline Basics

Before diving into the specific moves, it’s helpful to understand how trampolining is scored and structured at a professional level. In competition, routines consist of 10 consecutive skills that are judged based on three main criteria:

  • Difficulty – The complexity of the moves.

  • Execution – How well the moves are performed.

  • Time of Flight (ToF) – The amount of time the athlete spends in the air.

Now, let’s explore the key moves in two categories: common foundational moves and advanced competitive skills.

Common Trampoline Moves (Foundation Level)

These moves form the bedrock of every trampolinist’s skill set. They may look simple, but perfecting them is crucial for advancing to more difficult tricks.

1. Tuck Jump

  • Description: The knees are pulled tightly to the chest, with arms wrapped around the legs mid-air.

  • Purpose: A fundamental skill used to build coordination, body control, and aerial awareness.

2. Pike Jump

  • Description: Legs are extended straight in front, with arms reaching towards the toes while airborne.

  • Purpose: Enhances flexibility, balance, and posture control during flight.

3. Straddle Jump

  • Description: Legs are spread apart (like a seated straddle), and arms reach toward the toes.

  • Purpose: Builds strength in the hips and legs, while encouraging full leg extension and flexibility.

4. Seat Drop

  • Description: The athlete lands on their backside with legs extended straight in front and bounces back up.

  • Purpose: Teaches body control and introduces transitions between body positions.

5. Swivel Hips

  • Description: From a seat drop, the trampolinist rotates 180° in the air and lands in a seat drop again, facing the opposite direction.

  • Purpose: Introduces rotational movements and directional changes.

6. Front Drop (Stomach Drop)

  • Description: The athlete lands flat on their stomach with hands and arms in front for support, then rebounds.

  • Purpose: Helps with aerial awareness and sets the stage for front flips.

7. Back Drop

  • Description: A landing on the back with legs slightly elevated, used to prepare for back somersaults.

  • Purpose: Builds comfort with backward rotation and rebound.

Intermediate Moves

Once basic control and confidence are established, trampolinists begin to integrate rotations and combinations.

8. Half Turn & Full Turn

  • Description: A rotation of 180° or 360° while airborne.

  • Purpose: Essential for combining moves and progressing to twisting somersaults.

9. Barani

  • Description: A front somersault with a half twist.

  • Purpose: One of the first complex combinations used to transition from flips to twisting routines.

10. Back Somersault

  • Description: A full backward flip, usually performed in tuck, pike, or straight position.

  • Purpose: Foundational to more advanced backward routines.

11. Front Somersault

  • Description: Similar to the back somersault but with forward rotation.

  • Purpose: Sets the groundwork for advanced twisting and combo skills.

Advanced Trampoline Moves

At the elite level, trampolinists execute incredibly complex skills involving multiple somersaults and twists. These moves require exceptional strength, precision, and control.

12. Triffis

  • Description: A triple front somersault with a half twist.

  • Why It’s Impressive: One of the most difficult front-rotation moves, requiring perfect timing and spatial awareness.

13. Miller

  • Description: A double back somersault with three full twists.

  • Why It’s Famous: Named after U.S. gymnast Wayne Miller, it’s a signature high-difficulty move in competitive trampolining.

14. Rudy

  • Description: A front somersault with one and a half twists.

  • Use: Often used as a transitional or linking skill in routines.

15. Full In / Full Out

  • Description: A double somersault with a full twist either in the first or second somersault.

  • Significance: These variations require mastery of twist timing and are commonly seen in high-level routines.

16. Triple Somersault

  • Description: Three full flips in one jump, typically performed in tuck position.

  • Difficulty: Extremely high—athletes must maximize height and minimize air drag for successful execution.

17. Double Back With Double Twist (Double Full Back)

  • Description: A double backflip with two twists, often performed straight rather than tucked.

  • Advanced Complexity: Requires simultaneous mastery of both rotational axes.

18. Quadruple Somersault (Rare)

  • Description: Four full flips in one bounce, a feat attempted by only the most daring and skilled athletes.

  • Status: Not often used in competition due to extreme difficulty and safety concerns.

Combining Moves Into Routines

Professional trampolinists don’t perform moves in isolation. Instead, they must combine them into flowing sequences where each skill transitions smoothly into the next. Routines are meticulously crafted to balance difficulty and execution. A typical elite routine might include:

  1. Back tuck

  2. Barani

  3. Full twist

  4. Double back

  5. Triffis

  6. Rudy

  7. Full in

  8. Full out

  9. Double twist

  10. Triple somersault

These routines test not only physical ability but also mental stamina, rhythm, and consistency.

Safety and Progression

At Trampolines Ireland, we emphasize the importance of progression and proper equipment. Attempting advanced tricks without adequate training or supervision can result in injury. That’s why:

  • Beginners should master basic jumps before progressing.

  • Training should be done on high-quality trampolines with safety nets and padding.

  • Professional trampolinists always practice under the guidance of certified coaches.

We recommend using safety accessories like enclosures and spotter mats for those training at home.

Trampolining in Ireland: A Growing Sport

Ireland is seeing increased interest in competitive trampolining, with local clubs nurturing the next generation of elite athletes. As awareness grows and access to better equipment improves, we expect to see more Irish talent on the international stage.

For those inspired by Olympic routines, local trampoline parks and gymnastics academies offer safe environments to learn and improve.

Conclusion

From basic jumps to breathtaking flips, trampolining is a sport of layered complexity and extraordinary physical demands. Understanding the common and advanced moves helps us appreciate the years of practice and discipline professional trampolinists invest.

Whether you're training to compete or just bouncing for fun, having the right equipment and a focus on proper technique is key to success and safety. At Trampolines Ireland, we’re proud to support jumpers of all levels with high-quality trampolines and expert advice.

Ready to elevate your bounce? Explore our range of premium trampolines here and take your trampolining to new heights.

For product advice or to find the perfect trampoline for your skill level, contact our friendly team at Trampolines Ireland today.


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