TecTake 403518 Notice D'utilisation page 16

Once the practice session is complete, you will have basic knowledge. In future, always keep an
eye on checking and implementing your jumps.
The following game may be used to gradually get users used to the trampoline: player one begins
with a jump, player two repeats this and adds another. The players alternate and each add a jump.
The last one to carry out all jumps wins. It's still important here that all jumps
are carried out in a controlled manner.
Don't try jumps that are too difficult and that you have not fully mastered. If you want to improve
your skills, you should find a trained trampoline teacher.
Stretching
Daily trampolining can improve your health. But you should always stretch first. Stretching relaxes
and can ease muscle tension. It prevents serious muscle injury during training. So it's important to
include stretching in your
training programme. Please ensure that you only start stretching after warming up.
The following exercises are examples of what you should do before training. All movements should
be slow and gentle until you feel a slight pull in your muscles. Maybe you'd like to increase the
intensity of your stretches gradually but please do not stretch until it hurts and don't stop suddenly
or you could tear your muscle fibres. Hold each exercise for between 10 and 20 seconds. Breathe
in and out slowly.
Calf
- Stand 90cm away from a wall, position one leg 30cm forwards and bend both legs,
using your hands for support. Keep your heels on the ground and turn your feet
inwards slightly (low intensity).
Or leave your back leg straight and bring the other leg forwards by 60cm.
-
Use your hands for support. Keep your heels on the ground and turn your feet
inwards slightly (higher intensity).
Repeat with the other leg.
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LCL
Stand with one foot a step behind the other (the back leg is the one that will be
-
stretched). Move your hip against the wall but keep your torso still. Do not bend
forwards. Repeat with the other leg.
Lower back, hips, groin, thigh muscle
- Stand with your feet shoulder-width apart. Tilt forwards from the hips. Keep your
knees slightly bent.
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