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ADELAÏDE
TRA10PREM
BASIC BOUNCES
THE SEATED BOUNCE
THE FRONT BOUNCE
THE 180-DEGREE BOUNCE
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1. Standing with feet and shoulders apart, neck straight and
looking towards the mat.
2. Swing your arms forward and over your head in a circular
motion.
3. Take off and halfway through the jump, join feet and point
toes down.
4. Keep feet and shoulders apart as you land on the mat.
1. Start with a light base bounce.
2. Land on your knees, keep your back and body straight, using
your hands on either side of your body for balance.
3. Bounce back to the basic bounce position by swinging the
arms.
1. Land in a sitting position.
2. Place your hands on the mat on either side of your hips.
3. Bounce back to a standing position by pushing on the hands.
1. In the front bounce position.
2. Land in a prone position and keep hands and arms on the
mat, facing forward.
3. Push off the mat with the arms and return to the original
(standing) position.
1. Lying down.
2. Push the mat with your left or right hand and arm (depending
on which side you want to turn).
3. Point your head and shoulders in the same direction and
keep your back parallel to the mat and your head straight.
4. Bounce to a prone position and land in a standing position by
pushing off with your hands and arms.
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