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These are both very impressive Trampoline tricks - The crash dive and the lazy-back. These Trampoline tricks are for advanced trampolinists.

CRASH DIVES & LAZY BACKS

Once again, remember, you need to be able to perform all the moves in the basic trampoline course to be able to do any advanced trampoline tricks.

The Crash Dive is basically a 3/4 front somersault, landing in the back drop position. It is harder than a front somersault to feet because it is done in a layout (straight) position rather than tucked.

The crash dive is also called a Swan Dive and is very impressive to watch. There secret to performing one is taking off in the very center on the cross, keeping your eyes on the cross as you go up, and as you come down.

Take off with arms above your head, watch the cross, lift your hips and legs up to a 7 0′clock (head) and 1 o’clock position and keep watching that cross. At the last minute tuck and roll to your upper back.

Make sure you reach for the top of your jump before you rotate to the ’swan position’. Otherwise you will just throw yourself over in a ‘loose’ front somersault style.

TIP: on take off - PULL the tummy in and perform the entire trick as if you have a piece of paper between your buttocks. Point your toes and feel rigid, like a statue.

LAZY BACK

This is a 3/4 back somersault, landing in the front drop position.

Try to keep the lazy back somersault LOW while you are learning. It’s often a good idea to learn a piked back somersault first (see previous post on this blog).

Take off for a back somersault as usual, lifting the hips, but REALLY slow it down. It’s a little scary, but after the first few attempts, you will realize that SLOW is good.

If your can do a piked back, open out very early and aim to land on your hands and knees, then into front drop.

If you are doing it tucked, as soon as you have reached tuck position, immediately open out again. This is OK for learning, but the lazy back is usually performed in a straight (layout) position.

Do not attempt a layout position while learning, as the chance of falling to the head if you underestimate rotation is high. Use your tuck to get the rotation, open out and look for the trampoline bed as your come down. This is very SLOW in the tuck or piked positions… but NOT SLOW in a layout.

In a layout, you take off as if performing the back somersault to feet -with the same speed and effort on take off, then slow down once you have gone past the 12 o’clock (upside down) position. To slow down you loosen your arms and hollow your chest.

Once you have completed the crash dive landing on your back, start to do a front drop from the back drop in preparation for a ‘Ball Out” - front somersault to feet from the back drop position.

Once you have achieved a Lazy Back to front drop, start to do a back drop directly from the front drop in preparation for a “Cody” - back somersault to feet from the front drop position.

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Here are some real cool trampoline tricks for the more advanced trampolinists. By advanced, I mean that you are able to perform all the skills up to Front and back Somersaults (tucked) staying in the middle of the trampoline. Skip these basic and intermediate moves, and you are going to get stuck on Advanced Trampoline Tricks, if not really hurt yourself!

Piked and Straight (layout) backflips.

This is where you become really un-stuck if you have not bothered to learn a back somersault Properly. In particular, for those who have followed my Trampoline Course, this is where the “Up the Chimney,, Down the Chimney” makes a big difference too.

The Pike Back Somersault feels ‘funny’, simply because you learn forward to reach towards your toes, yet you need to be going backwards for the back flip!

To overcome this, additional Height is needed, as is good flexibility. When you perform the Pike Jump, you are parallel with the trampoline bed. When you turn that pike jump into a piked back somersault, you are more vertical to the trampoline bed.

Your take off is not much different to the tucked back somersault… as in Lift the Hips first. You then pull your tummy in and throw into the Pike position, but with your legs pointing at 11 o’clock, rather than 9 o’clock. Almost as soon as your chest hits your knees, it’s time to open out for the landing.

Keep strong in the air, flexed and neat and tidy.

This Piked Back Somersault has been performed with a sponge between the legs. This method helps keep the exact position and is used for gymnasts where correct style is important for competition work.

PHOTOGRAPH COURTESY OF:  GymnasticsCoaching.com -Christchurch School of Gymnastics.

Layout

To progress to a Layout (Straight Back Somersault), you need extra height yet again, and excellent hip lift. The arms play an important role too. Take off with your arms above your head, pull your tummy in and ‘make like a statue’. When you reach 2 thirds to the height of your jump, start to bring the arms down in front of you (Stiff with fists clenched) and focus on your hip lift. Do not lean back or arch your back and neck which is what you initially feel you want to do so you can see the trampoline bed. The rotation is made with a combination of you arms being just right and strong, and the lift of the hips.

So many of my students complain that they can’t keep straight. Simply get going on some basic routines and tighten up your core strength.

By the time your arms are by your sides, you should be at the 12 0′clock position (upside down)

I have some more Advanced Trampoline Tricks on their way, due to the demanding customers who have bought my DVD!! A Barani Workshop Video is in the making (when this rain gives me a break!) and I have written a report on Corkscrews and Airplanes.

Crash Dives and lazy Backs will follow shortly after, so keep an eye out this week for some great advanced Trampoline Tricks.

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