• Jogging. Start with a simple jog to get comfortable on the trampoline. You can either keep your back straight or lean backward a little while raising your knees. Start off by lifting your knees only a few inches. As you progress, raise your knees as high as your hips or chest.
  • Intervals. For 20 seconds, intensely jump up and down or side to side, or do jumping jacks. Then, rest or jump slowly for 10 seconds. Do at least 7 intervals. Gradually increase the duration of the work phase to a minute or longer.
In addition to jumping exercises, make cardiovascular and strength training a part of your fitness program by including these types of training sessions in your weekly routine. Building muscular strength lends more power to all your movements. To improve your performance and move with greater ease, do joint mobility exercises, either on their own or as a warmup to your workout. These dynamic stretches will help you improve strength and flexibility, which has a positive effect on your range of motion. This may also help improve your jumping height and speed while reducing pain.
For the greatest benefit, allow your body enough time to recover between workouts. Keep track of your progress and modify your training program if necessary.


Talk with a physiotherapist  if you are new to exercise or want additional guidance especially if you are osteoporotic or osteopenic. They’ll create a custom routine based on your fitness level and goals. It’s important to learn how to do jumping exercises correctly and safely. Some jumping exercises are high impact, and they have the potential to stress or injure your body. A physio can help you modify any challenging exercises, provide you with constructive feedback, and teach you proper form.