How to Do a Front Handspring on a Trampoline?

Published on: May 18, 2023
Written by Ferris Jacob / Fact-checked by Samrul Alom

Trampolining is a popular and enjoyable activity that people of all ages can participate in. It’s a great way to stay active, improve your coordination, and have fun at the same time. One of the most exciting moves in trampolining is the front handspring.

how to do a front handspring on a trampoline

It combines a forward roll with a handstand, creating a unique and impressive move that can take your trampolining skills to the next level. If you’re interested in learning how to do a front handspring on a trampoline, this article is for you.

How to Getting Started?

Before attempting a front handspring on a trampoline, it’s important to make sure you’re properly warmed up and have the necessary equipment.

  • Warm up: Start with some light stretching to get your muscles warmed up and ready for activity. Focus on stretching your legs, hips, and shoulders, as these are the areas that will be most active during a front handspring.
  • Proper Attire: Wear comfortable, form-fitting clothes that allow for easy movement. Avoid wearing loose clothing that can get caught on the trampoline or obstruct your vision.
  • Safety Equipment: Always use a trampoline with a safety net and make sure the springs are in good condition. A spotter can also be helpful to ensure your safety and provide guidance.
  • Basic Trampolining: Before attempting a front handspring, make sure you have a solid foundation in basic trampolining skills such as jumps, bounces, and basic flips.

Once you’re warmed up and properly equipped, it’s time to move on to the steps for learning a front handspring on a trampoline.

Progressing to the Front Handspring

Once you’ve mastered the basic trampolining skills, it’s time to progress to the front handspring.

Start with a Forward Roll

Begin by practicing a forward roll on the trampoline. This will help you get comfortable with the motion and build the necessary momentum for a front handspring. Start by bending your knees, tucking your chin into your chest, and rolling forward onto your shoulders. Keep your arms tucked in close to your body and use your momentum to roll onto your feet.

Practice a Handstand

Next, practice holding a handstand on the trampoline. Start by standing with your back to the trampoline and leaning back onto it, using your hands to push yourself up into a handstand. A number of studies have shown that repeated jumping on a trampoline can lead to significant back pain and even long-term damage. Once you’re comfortable with this, try kicking up into a handstand from a standing position.

Combine the Two

Once you’re comfortable with both the forward roll and the handstand, it’s time to combine them. Start by doing a forward roll, but instead of rolling onto your feet, push up into a handstand. Practice this motion until you’re comfortable with the movement and timing.

Add a Jump

Once you’re comfortable with the forward roll into a handstand, try adding a jump into the mix. Start by doing a small bounce on the trampoline, then do the forward roll into a handstand as before. Use the momentum from the bounce to help you complete the move.

Perfect Your Technique

As you practice, focus on perfecting your technique. Make sure you’re pushing off with your legs and using your arms to balance yourself in the handstand. Keep your body straight and tight, and look forward to help maintain your balance.

Advancing Your Skills

Once you’ve mastered the front handspring on the trampoline, you may want to advance your skills and try more challenging moves.

Practice Consistently

Consistency is key when it comes to improving your trampolining skills. Make sure you practice regularly and set aside time each week to work on your moves.

Experiment with Different Techniques

Try experimenting with different techniques and variations of the front handspring. This will help you develop your own style and improve your overall trampolining skills.

Work on Your Strength and Flexibility

Building strength and flexibility can help you improve your trampolining skills and reduce your risk of injury. Incorporate exercises such as squats, lunges, and planks into your workout routine to improve your core and leg strength.

Seek Guidance

Consider taking a trampolining class or working with a coach to help you improve your skills. They can provide you with feedback, guidance, and personalized training to help you reach your goals.

Push Yourself

Don’t be afraid to push yourself and try new things. The more you challenge yourself, the faster you’ll improve and the more fun you’ll have.

Remember to always prioritize safety and never attempt moves that are beyond your skill level. With practice and dedication, you’ll be able to advance your trampolining skills and have even more fun on the trampoline.

Troubleshooting and Injury Prevention

As with any physical activity, there is a risk of injury when trampolining. Here are some tips to help you prevent injuries and troubleshoot any issues you may encounter:

  • Warm Up: Always start with a proper warm-up before trampolining. This will help prepare your body for the activity and reduce your risk of injury.
  • Use Proper Form: Make sure you use proper form when trampolining. This includes keeping your body straight and tight, using your arms for balance, and landing on the balls of your feet.
  • Start Small: Don’t attempt advanced moves before you’re ready. Start with basic trampolining skills and gradually work your way up to more advanced moves.
  • Don’t Overdo It: Take breaks when needed and don’t push yourself too hard. Trampolining can be a high-intensity activity, so it’s important to listen to your body and rest when needed.
  • Check Equipment: Make sure the trampoline is in good condition and free from any defects or damage. Check the springs, frame, and mat regularly to ensure they’re in good working order.
  • Avoid Collisions: Avoid jumping near other people on the trampoline to reduce your risk of collisions and injuries.
  • Stay Hydrated: Drink plenty of water before, during, and after trampolining to stay hydrated and prevent fatigue.

Benefits of Trampoline Training

Trampolining is a fun and engaging way to stay active and healthy.

Improved Cardiovascular Health

Trampolining is a high-intensity activity that can help improve your cardiovascular health. It can help increase your heart rate, improve blood flow, and boost your endurance.

Increased Balance and Coordination

Trampolining requires balance and coordination, which can help improve these skills over time. Regular trampolining can help you develop better body awareness, stability, and control.

Strengthened Muscles

Trampolining involves jumping, bouncing, and landing, which can help strengthen your leg muscles, core, and back muscles. This can improve your overall strength and stability.

Low-Impact Exercise

Unlike other high-intensity exercises, trampolining is a low-impact activity that puts less stress on your joints. This makes it a great option for people with joint pain or injuries.

Reduced Stress

Trampolining is a fun and stress-relieving activity that can help improve your mood and reduce stress. It releases endorphins, which can help boost your mood and reduce feelings of anxiety and depression.

Family-Friendly Activity

Trampolining is a great activity for families to enjoy together. It’s a fun and engaging way to spend time together while getting exercise and improving your health.

Improved Flexibility

Trampolining involves stretching and bending, which can help improve your flexibility over time. This can improve your overall range of motion and reduce your risk of injury.


What Is a Front Handspring on a Trampoline?

A front handspring on a trampoline is a gymnastic move that involves running or bouncing towards the front, placing your hands on the trampoline surface, and using the momentum and the spring of the trampoline to flip your body over your hands and land back on your feet.

How Do I Start Learning a Front Handspring on a Trampoline?

Before attempting a front handspring, you should already be comfortable with basic trampoline moves such as a straight jump, tuck jump, and front drop. Having a basic understanding of handstands would be beneficial too. Starting with these basics will help you develop the strength and coordination needed for more advanced moves like the front handspring.

What Are the Key Steps in Performing a Front Handspring on a Trampoline?

The key steps in performing a front handspring are:

  1. Start with a good bounce to get momentum.
  2. Propel yourself forward onto your hands.
  3. Kick your legs over your body while your hands are on the trampoline.
  4. Push off with your hands to get your body back upright.
  5. Land on your feet.

Remember, it’s important to keep your body tight throughout the move to maintain control.

Is There Any Safety Equipment Recommended While Learning a Front Handspring on a Trampoline?

Yes, using safety equipment can help prevent injuries while learning a front handspring. A helmet can protect your head in case of falls, and wrist guards can prevent wrist injuries. It’s also essential to use a trampoline with safety nets and padding over the springs. Lastly, having a spotter or coach present, especially when you’re first learning, can provide an extra level of safety.

What Should I Do If I’m Struggling with the Front Handspring on a Trampoline?

If you’re struggling, it can be helpful to break down the move into smaller steps and practice these individually. For instance, you can practice the hand placement and leg kick separately before combining them. Also, consider seeking guidance from a trained gymnastics coach or instructor who can provide personalized feedback and corrections. And most importantly, remember that it takes time and practice to master a front handspring, so be patient with yourself.

In a Nutshell

Learning how to do a front handspring on a trampoline can be a challenging but rewarding experience. It requires practice, dedication, and a willingness to take risks and try new things. By following the steps outlined in this article, you can gradually progress from basic trampoline skills to more advanced techniques like the front handspring. Along the way, it’s important to focus on proper technique, injury prevention, and self-care to ensure that you’re able to continue enjoying trampolining for years to come.

Trampoline training can also provide a range of benefits for your health and well-being, including improved cardiovascular health, increased strength and stability, and reduced stress levels. Whether you’re looking to get in shape, spend time with your family, or just have fun, trampolining is a great activity to consider. So, grab your trampoline and get jumping!

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