Trampolining is one of those effortless methods of exercise where you don’t even realise you’re getting a full body and mind workout. Unlike long-distance runs or high-intensity gym sessions, the fantastic health benefits of trampolining almost sneak up on you whilst you bounce and tone.
Studies by NASA scientists show that rebounding is 68% more effective than jogging, and it requires less effort! You can also develop both upper and lower body strength just as effectively as weight lifting – without strain or worry of pulled or torn muscles. Rebounding has also been shown to outperform swimming as an all-round exercise!
With loads of games to choose from, trampolines offer endless opportunities to enjoy time with all the family. Here are 14 trampoline games to help you exercise and have fun.
The top 10 health benefits of using a trampoline
Before we delve into the best games to play on your trampoline, you may want to know why you should consider purchasing a trampoline and playing these games in the first place. Few people know how beneficial a trampoline can be. From a healthy heart to an increased sense of vitality, trampolining is great for the mind, body, and spirit.
Here are the top 10 health benefits of using a trampoline.
- Balance and coordination
Keeping yourself upright and bouncing in one place on a trampoline means that you have to develop a strong sense of balance and awareness. You learn how your body’s balance can be adjusted, or compromised, by even the smallest movements.
You’ll also learn how to coordinate leg and arm movements, alongside many fast-twitch muscle groups. These are necessary when it comes to forming different shapes and performing various somersaults and twists, which should only be done if supervised and by those who have had professional training.
Improved balance and muscle group coordination will increase the body’s ability to control itself during new and challenging tasks. This means you can expect faster reaction times, improved agility, and stronger overall performance.
- Bilateral motor skills and rhythm
Bilateral coordination is when you use two parts of your body at the same time for motor activities. It requires the brain to communicate with both hemispheres and share information during functional tasks; we need bilateral coordination for a variety of everyday tasks like walking, cutting, playing, and more.
It can be achieved and improved through trampolining. The action of bouncing whilst trying to maintain balance and coordinate body movements requires both sides of the body, which engages the brain. This is very different compared to other forms of sport, like football, where one side of the brain is often favoured.
Bouncing in tune with the trampoline is also important for good rhythm. In the context of sport, having a good rhythm gives athletes the ability to change direction smoothly and in time with additional factors, like opponents, teammates, and apparatus. Good rhythm can also have an influence on other activities, socialising, and energy levels, so it’s an important one to develop.
- Cardiovascular health
A strong, healthy heart is key to a long and happy life. Trampolining is an intense aerobic workout, which means it has a positive effect on the heart. Bouncing on a trampoline increases your pulse rate, the rate at which your heart pumps blood, and strengthens muscle groups that are essential for a healthy cardiovascular system. When your heart is worked hard, it can slow your resting heart rate, which means it doesn’t have to work so hard during the majority of your day.
You’re never too young or old to start taking care of your heart. Your heart is important and it’s subject to health conditions like heart disease and heart attacks. Embracing a healthy lifestyle at any age can prevent and reduce the risk of developing cardiovascular health problems.
- Bone density
Bouncing repeatedly on a trampoline puts bones under a small amount of stress, which is sufficient enough to help them build themselves up to cope with that stress. It’s also gentle on the joints and stimulates bone metabolism.
Osteoporosis is a condition that causes the bones to become weak and brittle due to a decrease in bone mineral density and bone mass. With efficient training that can be performed at your home, osteoporosis and bone fractures can be prevented.
- Improved lymphatic circulation
The fluid in the lymphatic system helps your body to remove toxins and waste from bodily tissues. Having a healthy and functional lymphatic system is vital for the optimal functioning of our immune system. When you maintain good lymphatic circulation, your body will be better protected from infections and diseases.
The short periods of weightlessness between periods of higher-than-average G forces that occur whilst bouncing actually help the body to get rid of toxins. Physical activity and gravity effects are essential to the lymphatic system to achieve this. When trampolining, both are more actively engaged than with almost any other sport.
- Low impact
Even though bouncing is an impact sport, the period of acceleration and deceleration is much longer than with other activities like jogging, where the surface used has no give at all, putting a lot of pressure on your joints. Low impact exercises are perfect for improving your health and fitness without harming your joints.
Trampolining vs. jogging
Jogging is often the exercise of choice for many people around the world. It can be done anywhere by most people, making it easy and convenient. However, there are many ways in which trampolining is more beneficial than jogging:
– Jumping on a trampoline can be more enjoyable than jogging.
– Trampolining puts less stress on your lower limbs and feet.
– It also puts less pressure on your joints due to the decreased downward pressure.
– Can help seniors and those recovering from accidents to safely stay fit and active.
While they’re both great forms of cardio and allow you to enjoy the great outdoors, trampolining can be a safer and more exciting alternative to jogging.
- Boosts metabolism
Jumping on the trampoline boosts your metabolism which will help you lose weight. Metabolism stimulation is a vital part of weight loss and weight control. It helps you turn your calorific intake from food into energy. This means that the calories you ingest are effectively used, rather than being stored as fat.
The speed of your metabolism can vary depending on your age, diet, lifestyle, and genetics. As you get older, your metabolism will slow down, making it easier to put on weight when eating the same or even less food. Fortunately, trampolining can be enjoyed by people of all ages and can boost your metabolism over time.
- Oxygen capacity and circulation
Proper circulation is key for maintaining good health. Increased oxygen capacity can improve your stamina, which helps you stay active for longer periods of time without losing breath or experiencing negative effects. And the increased circulation of oxygen to the tissues can keep cells healthy, even during extremes.
As mentioned previously, bouncing on the trampoline is good for the cardiovascular system and strengthens the heart. When you have a stronger heart, the rate oxygen travels around the body improves and increases, which will keep your organs healthy, your brain sharp, helps wounds heal faster, and improves your complexion.
- Firms and tones muscles
Firm and toned muscles are good for your health and maintaining your physical appearance. It also increases your strength, flexibility, and energy levels while decreasing the risks of developing certain diseases like heart disease and diabetes.
Jumping on a trampoline offers a full-body workout. Rebounding off a surface engages the core, back, leg, and glute muscles, improving their strength and toning them over time. Trampolining builds muscle and burns fat very quickly, making it a great form of exercise.
Weight loss, muscle growth, and a toned, firm body can help to build self-confidence in your physical appearance as you’ll feel better about yourself. The endorphins, also known as feel-good hormones, released when you exercise and when you’re having fun will also offer a sense of vitality and happiness after an intense bouncing workout.
Trampolining also offers people who aren’t confident in sports an opportunity to make some progress and develop skills they didn’t think they had or needed. The relatively forgiving surface of a trampoline makes it easier for people to engage in the sport and try new things, like different positions when jumping in the air.
The top 14 trampoline games to play
Now you know all the health benefits of using a trampoline, no doubt you’ll be fighting your kids for the trampoline for your daily workout routine! Fortunately, a big enough trampoline can be enjoyed by more than one person at a time. To encourage you and your kids to keep healthy and active whilst having fun, here are 14 trampoline games to try.
- Ring around the rosy
Start this game by getting the children to form a ring or circle and get them to hold hands to complete the circuit. Then get them to walk around the circle, with the centre of the jumping mat in the middle of their circle, and sing:
‘Ring around the Rosie, a pocket full of posies, ashes, ashes, we all do a …’
Then fill the gap at the end of the verse with a trampoline move! This could include a backdrop, seat drop, front drop, or a roly-poly. The trampoline must be round and big enough for multiple children to engage in this game and perform tricks safely — 12ft or more, depending on age and weight.
Crossfire is basically dodgeball with a twist. It starts with several children around the trampoline base – on the floor surrounding the trampoline – and one or two children on the trampoline. Those surrounding the trampoline have a collection of soft balls to throw at those on the trampoline, who will need to dodge them by bouncing around and carefully avoiding each other.
The aim of the game is to find out who can dodge the most balls. Whoever wins can take on the next contestant. The trampoline used in this game needs to be above-ground and have enough room for two children to bounce around at the same time. While a safety net is always advised, it could get in the way of this game, so it’s best to remove it for the ultimate experience!
- Simon says
This classic can be applied to almost anything, but it’s extremely fun when played on a trampoline. Whilst one child stands off the trampoline on the floor, they shout out specific commands. If the child doesn’t start the command with, ‘Simon says…,’ and one of the children on the trampoline does the command – they’re out. The last one on the trampoline wins!
Ideas for commands include; stop bouncing, seat drop, spin in the air, bounce 3 times, and so on. For this game, the bigger the trampoline the better, but it should be at least 12ft as this is the ideal size for two children to safely bounce at the same time. The best thing about this game is that children can take turns playing it, so they don’t have to be on the trampoline all at once.
- Crack the egg
A fun and popular game which involves one child sitting in the middle of the trampoline with everyone else circled around them. The middle child sits with their legs tucked into their chest and their arms wrapped around their knees. They have to hold tight while everyone jumps and bounces the middle child, without touching or knocking them. When they can’t hold on any longer, then the egg is cracked!
The more children that play this game the better, which means that a bigger trampoline is best. While a 12ft trampoline is perfect for two children bouncing, a 15ft+ trampoline would be better suited for crack the egg. While playing games is great fun, safety should remain a priority during trampoline play.
Let your child release their creative side by drawing with chalk on the trampoline. The jumping mat on your trampoline makes the perfect canvas for kids to get creative on and, at the same time, it’s easy to wash away their doodles with water.
Sit them down and let them start drawing whatever they please. Or if you’re feeling extra creative and have a big enough trampoline, you can draw games such as hopscotch, naughts and crosses, and hangman, that can be played sitting down or jumping on the trampoline.
- Seat drop wars
This game requires at least two people, but the more there are, the more fun can be had. Each player gets a few bounces in to get warmed up. Players then count down from three, so they can all perform a seat drop at the same time. You can only have one bounce on your feet, then on your bum you go!
This cycle must be continued for as long as possible until the last man standing wins. If you bounce twice, simultaneously, on your feet or bum, then you’re out! A large rectangular trampoline that’s at least 12ft would be the best option for those who want to play this game. The bigger the trampoline, the more children can play.
This is basically a game of ‘tag’ or ‘tig’ but played on a trampoline. All players must start standing side-on at the edge of the trampoline with their hands touching the net. The person who is ‘it’ has to chase the other players until they catch them all. Once tagged, the players who are out must exit the trampoline.
Once again, the bigger the trampoline the better! Ideally, the trampoline should have a net for safety and for the start of this game. Due to the speed of this game and the frantic running around trying not to get tagged, an in-ground trampoline may be best to reduce the risk of injuries if things get competitive.
- Bouncing poison balls
Bouncing poison balls is great for a group of kids with plenty of energy and huge imaginations. The aim of the game is to throw 3-10 balls on a trampoline — these can be different shapes and sizes for fun — and to bounce for as long as possible without getting touched by a ball. If you get touched by one, you’re out.
To mix up this game, for every body part that a ball touches, you cannot use it. For example, if it touches your right leg, you can only bounce with your left! Due to the bouncing around and the mess that could be caused by balls flying everywhere, this game is best played on a trampoline with an enclosure.
- Who was it?
Whilst one player sits in the middle of the trampoline with their eyes closed, everyone else must make a ring around that person. One at a time, each person on the outside bounces in and taps the person on the back. The aim of the game is to guess who it was that tapped them on the back. If they choose correctly, then that person swaps with whoever is in the middle.
Due to the lack of bouncing around, a small in-ground trampoline would be perfect for this game. Being close to the floor will make it easier for kids to jump on and off with ease.
- Lava trampoline
Pretending that the floor is lava is a classic game that can be played on the trampoline without the furniture getting trampled on and knocked over! The aim of the game is to throw a ball in the air, catch it whilst you’re in the air, and throw it to another person. They must catch the ball while they’re in the air and throw it again before their feet touch the ground.
If the player touches the jumping mat before throwing the ball, then they’re out. The game can be made more difficult by throwing the ball awkwardly, but if it’s impossible for them to catch it then you’re out! A large oval or rectangular trampoline would be best as the length will make it more challenging to throw and catch the ball. An enclosure is recommended to contain the ball.
- Bouncing bullseye
A great game for kids of all ages, bouncing bullseye can help improve hand-eye coordination and accuracy when throwing. Simply draw a target or series of targets on the ground close to the trampoline. Then while bouncing on the trampoline, throw sponges at the target. Points can be awarded depending on how small or far away the targets are.
As only one person has to bounce at a time, a smaller trampoline is perfect for this fun and simple game that can be enjoyed by all the family. Just make sure it can support the weight of the players. While an enclosure is important for safety, it could make this game difficult to play, so if you have an enclosure, you may need to consider removing it for this game.
- Bubble bounce
Either using a handheld bubble blower or a bubble machine, blow a series of soapy bubbles over the heads of the bouncers. The task is to pop all the bubbles mid-flight before they float away. They get a point for every bubble popped and lose a point for every bubble they miss.
As long as there is someone to blow the bubbles, this game only requires one child on the trampoline, so the size doesn’t really matter. However, due to frantically trying to pop bubbles floating high, a safety net is important for reducing the risk of injury to enthusiastic bouncers.
- Moving targets
Perfect for a hot summer’s day, moving targets requires water balloons and a good aim. Position your trampoline in the middle of the garden and equip the bouncer with a bucket filled with water balloons. The bouncer must throw the balloons at the other players running around the trampoline. If you get hit by a balloon, you’re out.
Once again, this game only requires one person on the trampoline at a time, so any size will do, but it’ll be easier to move a smaller one around the garden. An above-ground trampoline will be better as it’ll be easier for the thrower to spot and aim at their targets. An in-ground trampoline will only be suitable if it has an adequate amount of space around it. A safety enclosure will disrupt this game, so it would be worth temporarily removing it for the most fun.
- Follow the leader
A bouncing version of the popular age-old children’s game, follow the leader is a fun game for all the family. A leader is appointed and tasked with performing specific actions and moves whilst bouncing. The followers must replicate these moves, if they can’t do it, then they’re out of the game.
This game can be made harder by getting the leader to complete three different bouncing actions before the follower gets to replicate them. Bouncers will take turns performing their tasks, but the trampoline will need to support the weight of everyone waiting their turn. A rectangular trampoline is best suited for tricks.
Stay fit and have fun with a trampoline from All Round Fun
With all the games you can play and the health benefits jumping around has to offer, a trampoline is well worth purchasing. They can be enjoyed by the whole family, no matter their age. If you’d like to learn more about what trampoline is best for you, then check out our trampoline buying guide.
For a full range of trampolines in all sizes, explore All Round Fun’s trampoline selection or call our sales team now on 0800 043 0437.