Trampoline Tricks & Skills Guide — From Beginner to Advanced
Master trampoline skills safely with our complete progression guide. From your first bounce to backflips and twists — plus which BERG trampolines give you the best performance for each level.
Whether you're a complete beginner learning to control your bounce or a competitive gymnast training double somersaults, having the right technique — and the right trampoline — makes all the difference. This guide covers the complete skill progression used by gymnastics coaches, from fundamental movements to advanced aerial skills. We also recommend the best BERG trampoline for each level.
Level 1 — Beginner: Fundamental Bouncing Skills
Before attempting any tricks, master these fundamentals. They build the body control and spatial awareness needed for everything that follows.
Controlled Bounce
Start with small, controlled bounces in the centre of the mat. Focus on landing in the same spot every time. Arms should pump in rhythm — up as you rise, down as you land.
Tuck Jump
From a standing bounce, bring your knees to your chest at the peak of your jump. Grab your shins briefly, then extend legs for landing. This teaches air awareness and timing.
Straddle Jump
At the peak, extend legs wide in a V-shape with arms reaching toward toes. Return to standing position for landing. Develops hip flexibility and core control.
Pike Jump
Extend both legs straight in front of you at the peak, reaching for your toes. Keep your back as straight as possible. Harder than tuck — requires hamstring flexibility.
Seat Drop
From a bounce, land on your bottom with legs extended straight in front. Hands flat on the mat beside your hips. Bounce back to standing. Teaches landing on non-standard surfaces.
Knee Drop
Land on your knees (shins flat on mat) then bounce back to feet. Keep your body upright — don't lean forward. Develops recovery skills.
Best Trampoline for Beginners
Any rectangular BERG Ultim model will give you consistent bounce across the mat. For beginners, the BERG Ultim Favorit Regular 280 (€669) is an excellent starting point.
Level 2 — Intermediate: Rotational Skills & Combinations
Once you've mastered fundamentals, you can start learning rotational movements. Always have a spotter present when learning new skills.
Front Drop
From a bounce, land face-down on the mat with arms extended. Body should be flat — don't pike at the hips. Bounce back to feet. Essential prerequisite for front somersaults.
Back Drop
Land on your back with legs raised at 45 degrees. Arms by your sides. Bounce back to standing. Teaches backward rotation awareness without full rotation.
Half Twist
Perform a straight jump with a 180-degree turn in the air. Land facing the opposite direction. Start with quarter turns and progress to half. Foundation for all twisting skills.
Swivel Hips
Seat drop → half twist → seat drop. Land on your bottom, twist 180 degrees in the air, and land on your bottom facing the other way. Classic combination skill.
Roller
Front drop → half twist → back drop. Combines two landing positions with rotation. Teaches transition between skills.
Cradle
Back drop → half twist → back drop. More advanced rotation combining backward landing awareness with twisting.
Best Trampoline for Intermediate
Rectangular trampolines are essential from this level — they give consistent bounce across the whole surface so you can practise rotations safely. The BERG Ultim Champion Regular 500 + Safety Net DLX XL (€2,169) provides excellent performance.
Level 3 — Advanced: Somersaults & Multi-Skill Combinations
⚠️ WARNING: Advanced skills should only be attempted under qualified coaching supervision. Incorrect technique can cause serious injury including spinal injuries.
Front Somersault (Tucked)
A full 360-degree forward rotation in tuck position. Requires strong tuck jump fundamentals and good height. Spot the mat as you come around for landing. Always learn with a spotter or in a foam pit first.
Back Somersault (Tucked)
Full backward rotation. More intimidating than front but technically easier — you can see the mat sooner. Requires excellent back drop skills as foundation. Never attempt without coaching.
Barani (Front Somersault + Half Twist)
Front somersault with a 180-degree twist. You take off forwards and land forwards. One of the first twisting somersaults most gymnasts learn.
Back Somersault (Piked)
Back somersault with legs straight in pike position. Requires significantly more height and rotation speed than tucked. A key progression toward layout.
Back Somersault (Layout)
Full backward rotation with body completely straight. The gold standard of single somersault technique. Requires excellent height and very strong core control.
Best Trampoline for Advanced
At this level, you need the best bounce technology available. The BERG Pro Bouncer range features AirFlow Pro jump mats (150% more airflow for higher bounce) and TwinSpring Pro springs (longer and thicker than standard). The Pro Bouncer FlatGround 500 + Safety Net XL (€3,379) is purpose-built for advanced training.
Level 4 — Elite: Competitive & Freestyle
These skills are for trained gymnasts and competitive trampolinists only. They require years of progressive training.
Double front somersault, double back somersault, full twisting back somersault (full-in), double twisting back somersault, wall tricks (with AeroWall), and multi-bounce combinations. These are the skills you see in competitive trampolining and freestyle/tricking.
Best Trampoline for Elite
The BERG Pro Bouncer FlatGround 5x5 + Safety Net XL (€4,499) is the top of the BERG range. 500 × 500cm gives maximum surface area for complex routines. Add the AeroWall (call for price) for wall-assisted tricks and parkour training.
Safety Rules for Trampoline Tricks
No matter your level:
- One person on the trampoline at a time
- Always warm up before training
- Learn new skills with a qualified coach or experienced spotter
- Never attempt a skill you haven't been coached through progressively
- A safety net is essential for all rotational practice
- Rectangular trampolines provide more predictable bounce than round — important for landing precision
- If you're serious about progression, invest in a purpose-built trampoline — not a budget garden model
Which Trampoline for Your Level?
| Level | Skill Examples | Recommended Trampoline | Price |
|---|---|---|---|
| Beginner | Tuck, straddle, pike, seat drop | Ultim Favorit Regular 280 | €669 |
| Intermediate | Front/back drop, half twist, swivel hips | Ultim Champion Regular 500 + Net | €2,419 |
| Advanced | Front/back somersault, barani | Pro Bouncer FlatGround 500 + Net | €3,379 |
| Elite | Double somersaults, twists, wall tricks | Pro Bouncer FlatGround 5x5 + Net | €4,499 |