THE BASIC BOUNCE
1. Start in a standing position with your feet shoulder-width apart, your head up, and your eyes focused on the jumping mat.
2. Swing your arms forward, then upward, and continue in a circular motion to build momentum.
3. While in the air, bring your feet together and point your toes downward.
4. Land on the mat with your feet shoulder-width apart to maintain balance and control.
KNEE BOUNCE
1. Start with a basic bounce and keep your jump height low.
2. Land on your knees while keeping your back straight and body upright. Use your arms to maintain balance and control.
3. Return to the basic bounce position by swinging your arms upward.
SEAT BOUNCE
1. Land in a seated position with your body upright and balanced.
2. Place your hands on the mat beside your hips for support.
3. Push off with your hands to return to an upright position. 
FRONT BOUNCE
1. Start from the front bounce position.
2. Land in a prone (face-down) position with your hands and arms extended forward on the mat.
3. Push off the mat with your arms to return to the standing position.
180 DEGREE BOUNCE
1. Start from the front bounce position.
2. Push off with your left or right hand and arm, depending on the direction you want to turn.
3. Keep your head and shoulders facing the same direction. Maintain your back parallel to the mat and keep your head up.
4. Land in the prone position, then return to the standing position by pushing up with your hands and arms.
