Happy Garden ADELAIDE Mode D'emploi page 18

ADELAÏDE
TRA10PREM
How to use this product :
Lesson n°1
A. Getting on and off safely.
B. Practice basic jumping.
C. Slowing down a jump: practice slowing down on command by bending the knees.
D. Hands and knees: focus on the alignment of these 4 points when landing.
Lesson n°2
A. Review the training techniques practiced in lesson 1.
B. Practice the knee bounce. Learn the knee bounce and landing while maintaining balance before attempting a
left or right turn.
C. Practice sitting bounce, then knee bounce and finally hand and knee bounce at the same time.
D. Repeat the exercise.
Lesson n°3
A. Review the training techniques practiced in the previous lesson.
B. To avoid burns when landing on the mat from the front, practice the front bounce (see below). The supervisor
should correct any positions that could cause injury.
C. Start with a bounce on the hands and knees, then continue with a bounce by extending the body in a prone
position and finally land on the feet.
D. Practice bouncing on hands and knees, then bouncing on the body while lying down and landing on the feet,
then bouncing while sitting down and landing on the feet.
Repeat several times.
Lesson °4
A. Review the training techniques practiced in the previous lesson.
B. Practice the turnaround (see below).
C. Start with a body landing. When the hands touch the mat: push on the arms and then turn the head and
shoulders simultaneously in the same direction.
D. Make sure the body is parallel to the mat and the head is up.
E. After a full turn, land in the starting position (lying down).
F. The user now has the basics of jumping and bouncing.
The user can now create a personalised workout, keeping in mind the importance of trick mastery and safety
rules!
G. Here's a game to practice with: Participants should count to 10. The first participant starts by doing a bounce
of their choice. The second participant has to do the same bounce as the first participant and do a new one.
If the participant fails to make both bounces and both landings correctly within the time limit, he/she receives
the letter R.
The game continues in this way until all participants have spelled the word Bounce. The last remaining
participant is declared the winner!
Remember that it is imperative to master all the techniques of a jump and a bounce before performing them and
that taking risks in uncontrolled tricks can lead to serious injury.
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ADELAÏDE
TRA10PREM
BASIC BOUNCES
THE SEATED BOUNCE
THE FRONT BOUNCE
THE 180-DEGREE BOUNCE
happy-garden.fr happy-garden.fr
1. Standing with feet and shoulders apart, neck straight and
looking towards the mat.
2. Swing your arms forward and over your head in a circular
motion.
3. Take off and halfway through the jump, join feet and point
toes down.
4. Keep feet and shoulders apart as you land on the mat.
1. Start with a light base bounce.
2. Land on your knees, keep your back and body straight, using
your hands on either side of your body for balance.
3. Bounce back to the basic bounce position by swinging the
arms.
1. Land in a sitting position.
2. Place your hands on the mat on either side of your hips.
3. Bounce back to a standing position by pushing on the hands.
1. In the front bounce position.
2. Land in a prone position and keep hands and arms on the
mat, facing forward.
3. Push off the mat with the arms and return to the original
(standing) position.
1. Lying down.
2. Push the mat with your left or right hand and arm (depending
on which side you want to turn).
3. Point your head and shoulders in the same direction and
keep your back parallel to the mat and your head straight.
4. Bounce to a prone position and land in a standing position by
pushing off with your hands and arms.
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