From the fundamentals to essential tips on mental focus, trampolinist Kristle Lowell told us her best tips to improve body control on the trampoline. 

Trampolining is not just about bouncing high and performing flips; it requires precision, control, and a deep understanding of your body’s movements. It does not matter if you are just starting trampolining or you are an advanced athlete, mastering body control on the trampoline is key for both safety and performance.  

We talked with Kristle Lowell, US trampolinist, gymnastics coach and big Bagjump user. She told us some of her favorite exercises to improve body control and gave us some valuable insights for athletes at every level. This is what she told us:  

Fundamental Exercises for Beginners 

Before you can jump to new heights on a trampoline, it’s crucial to establish a solid foundation of body control. For beginners, the key lies in mastering the basics movements. As Kristle told me: “Make sure you know how to fall before you start learning how to jump”. She gave me a personal tip, “When you fall, give yourself a hug.” This simple yet vital technique will help you prevent injuries and builds confidence. Little details like this allows beginners to progress quickly but also have a solid understanding of how to protect themselves. While most studios still use foam pits for landings, we at Bagjump have been working on a smarter alternative to foam pits for years. Our Airpit Inground Airbag is perfect for practicing these fundamental exercises.  

Kristle further explains, “This is one of the essentials to the sport. By focusing on this fundamental aspect, beginners can develop a sense of security that enables them to explore more advanced movements as they grow in their trampolining journey”. 

Refining Control for Advanced Athletes 

For those who have already built a strong foundation, refining body control is a task that never ends. It becomes a continuous process of learning and improvement. Kristle offers a valuable tip for advanced athletes: “Freestyle trampoline encourages you to use more of your back and stomach. Learning to divide your rotations in quarters and mastering each quarter rotation separately can significantly improve your performance.” 

She also told me about the importance of learning how to land on your stomach or your back – something a bit unnatural when you learnt your whole life that you should land on your feet. “In some competitions, you are even getting more points by landing on your back – that’s just a quarter more rotation”, Kristle mentioned.  

By systematically mastering each part of a flip or twist, athletes can gain a deeper understanding of their body’s movements. This helps them to get smoother and more controlled performances on the trampoline. 

The Role of Core Strength 

Core strength is a crucial component of body control in trampolining. “Your stomach is the one propelling you,” says Kristle. To build this strength, she recommends off-trampoline exercises such as using a Bosu ball. 

“Bosu balls are perfect for younger kids,” she explains. “I see them bouncing back and forth. This is a great form of exercise to strengthen the core.” These exercises not only enhance the muscles needed for trampolining but also improve balance and stability. These are key for executing controlled movements on the trampoline. 

According to Kristle, incorporating core-focused exercises into your training routine will help you maintain better posture and control, especially when performing complex maneuvers. 

The Importance of Flexibility 

Flexibility plays a significant role in maintaining balance and control on the trampoline. Kristle mentioned how a flexible body can better adapt to the dynamic movements required during routines. 

To enhance flexibility, athletes should incorporate regular stretching into their training regimen. A good suggestion are to focus on stretches that target the hamstrings, hip flexors, and lower back. These are areas that are heavily engaged during trampoline exercises. Additionally, mobility exercises like dynamic stretches and yoga can help improve your range of motion. This allows for more fluid and controlled movements on the trampoline. 

Mental Focus and Its Impact on Performance 

The mental aspect of trampolining is just as important as the physical. Kristle said, “If you can’t focus, you can’t perform.” She highlights the importance of simply listening the athlete. “Even little distractions like burning the tongue with hot tea can significantly affect the performance.” She mentioned. “That is why is super important to listen to the athlete always”.  

To sharpen mental focus, Kristle suggests exercises that require athletes to think about their movements consciously. “Exercises like having kids rotate their arms in different commanded circles can help,” she says. These tasks force athletes to concentrate on their actions and improve their ability to stay focused during complex routines. 

Additionally, Kristle points out that diet plays a significant role in maintaining mental sharpness and overall performance. A well-balanced diet fuels both the body and mind, ensuring that athletes are in peak condition to perform their best. 

Now, what exercises do you implement in your routine to improve body control? Do you prefer to practice in a trampoline park or gymnastics studio? Let us know.