How to conduct a warm-up for trampoline park clients?
Jumping on trampolines used to be reserved only for children as a form of carefree fun. Over time the activity has become popular also among adults and it is hardly surprising. Exercising on trampolines has a very beneficial effect on human body. For some people jumping is not recommended (among others with discopathy, hypertension, pregnant), but in most cases it is healthy.
Among the many positive consequences of trampoline activity are:
- Accelerated metabolism and stimulation of digestive processes, which contributes to weight loss
- Improvement of motor coordination and body flexibility
- Oxygenation of the body and improved circulation
- Stimulation of the lymphatic system, which takes part in cleansing the body of toxins
Exercising in a trampoline park involves different parts of the body, including muscles, tendons and ligaments. For this reason, it is imperative to properly warm up the body before using trampolines. Every trampoline park should have trained staff who can perform a proper warm-up and provide first aid if needed.
Why is the warm-up so important?
The purpose of the warm-up, as the name suggests, is to warm up the body – raising its temperature, as well as speeding up heart rate and blood circulation. Stimulation of the nervous, respiratory and circulatory systems prepares the body for increased physical effort.
Muscles become more flexible and stretchy, the range of motion is improved, which also applies to tendons and ligaments. The risk of joint injury is reduced. The good news, especially for beginners or after a long break, is that with the warm-up you can avoid (or reduce) the annoying soreness.
Engaging in physical activity without first warming up can pose serious risks and result in many consequences.
These include:
- Sprain, joint injury
- Injury, muscle damage
- Damage, tearing ligaments
Exercise without a warm-up will not be as effective as it should be. The body will not work at its highest efficiency.
Warm-up exercises
Performing a warm-up is an essential element that no trampoline park owner should skip in their fun program.
The exercises performed before jumping on trampolines should focus primarily on the body parts that will be used. The exercises should not be difficult or demanding, and the warm-up itself should take about 10 minutes. This will ensure that trampoline park customers are properly prepared for the fun and will not waste any more time enjoying the trampoline park attractions.
At the beginning it is good to do some exercises to warm up and stretch the whole body. The next exercises should be done from the top and lead down. About 10-15 repetitions of each are enough.
Preliminary warm-up exercises:
- Trot and run in place,
- Skip A – run in place with alternating knee raises to the chest,
- Skip C – run on the spot with strong backward bending of legs in knees,
- Pajamas.
In the next part of the warm-up, you should focus on warming up specific body parts.
Appropriate exercises will be:
- Circulating the head to both sides, tilting it to the sides, tilting it up and down,
- Circling arms, forearms and wrists,
- Arm swings,
- Hip circles
- Twisting
- Circulation of knees, legs, ankles
- Leg swings,
- Squats
- Bends.
Good to know: Stretching exercises should not be performed at the beginning of the warm-up. It is best to do them at the end, when your body is warmed up and your muscles, joints and tendons are properly prepared. Otherwise, it is not difficult to get an injury, which can be the reason for exclusion from exercise for a long time.
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