Strength plays a pivotal role in trampoline gymnastics. Forming the basis of power, control and stability, strength underpins every movement and skill performed on the trampoline. Developing strength throughout the body, especially in key muscle groups is essential for achieving higher jumps and maintaining body positions during contact with the trampoline.

The knee extensors (quadriceps) and plantar-flexors (calf) are the primary muscle groups responsible for generating the vertical force needed to achieve optimal jump height in trampoline gymnastics. Research indicates that the strength of these muscle groups is directly correlated to performance outcomes, with stronger athletes capable of producing greater force during take-off, leading to an increase in jump height. This is especially true for exercises like the countermovement jump (CMJ), which is the best indicator of jump height and overall power production in trampoline gymnasts (1).

When performing a CMJ, the stretch-shortening cycle (SSC) is utilised, allowing the muscles and tendons to store and release elastic energy. This rapid transfer of energy results in a more powerful concentric contraction, enabling the gymnast to reach greater heights. The ability to utilise the SSC efficiently is a sign of well-developed lower-limb strength and neuromuscular coordination.

While lower-body strength is critical for achieving height, strength in the upper body and trunk is equally important for maintaining control and stability during routines. A strong trunk and shoulder complex help gymnasts stabilise their body position during bed contact and effectively transfer the force generated by the lower limbs and trampoline through the entire body. Exercises targeting the trunk, shoulders, and upper back are crucial for developing the stability needed to maintain maximum jump height.

Trunk strength, in particular, is vital for bracing and maintaining stiffness throughout the middle region of the body, which can prevent energy leaks and a subsequent loss of height. This is why incorporating trunk-strengthening exercises such as line holds, anti-rotational holds and overhead movements is essential in any strength and conditioning programme tailored for trampoline gymnasts.

In addition to muscle strength, tendon stiffness is another key factor that influences performance. Tendon stiffness refers to the tendon’s ability to rapidly transfer force from the muscles to the skeletal system, reducing the dissipation of energy and enhancing movement efficiency. Reactive jumps, such as depth jumps and quick ground-contact exercises, are effective for increasing tendon stiffness, particularly in the Achilles tendon and plantar fascia. This improved stiffness allows gymnasts to transfer force more effectively through the kinetic chain, leading to better jump performance.

Strength in the upper and lower limbs, as well as the trunk, is essential not only for performance but also for injury prevention. Gymnasts with higher levels of overall strength are better equipped to handle the repetitive forces experienced during training and competition, which helps reduce the incidence of overuse injuries. Strength training, therefore, is a crucial component of any trampoline gymnasts programme, ensuring that the individual is prepared for the demands of the sport.

By focusing on the development of strength in specific muscle groups and using targeted exercises, gymnasts can optimise their performance, improve jump height and maintain better control throughout their routines. A well-rounded strength and conditioning programme should include both lower- and upper-body exercises, as well as movements designed to enhance tendon stiffness and trunk stability.