Are you an action movie addict? If so, you may be very excited to watch after characters who are performing a chain of thrilling tasks without any fears like chasing and jumping over dangerous obstacles. You may admire them and wish if you could be there in the movie!
From my point, I’ll say: Yes, you could. All you have to do is to start with Parkour – a combined sport – to dig your body’s secret capacities. With guiding and supporting of suitable accessories you will soon run and jump over various surfaces and obstacles as real parkour.
Let’s check out for that!
#1. Train your Body
The most important mission you have to do at first is to prepare your body. Try to strengthen the parts of the body that will bear the load. If you are learning a side-flip you will definitely need to work on your legs. If you are trying to improve your cat-leap or handstand, then you need training your arms. Try the routine below 2 times each workout session or at least, do your best. Then increase the load when you get used to it. Remember to take a day or two off every week to give your muscles time to recover.
- 10 squats (building up to plyometric box jumps)
- 10 push-ups
- 10 leg lifts on your back with both legs
- 10 pull-ups
You also should run at least 7-10 miles (11-16 km) per week in order to strengthen your heart. Other helpful exercises that you may practice are lacrosse, boxing, and swimming.
Last but not least, don’t forget to pay attention to PARKOUR SUPPLEMENTS.
#2. Get a good pair of shoes
No matter what you do, your main touchpoints to surfaces are your feet. So that you will definitely need a good pair of shoes not only for supporting purposes but also for keeping you safe.
Barefoot? High grip factor? Air-breathable? Sturdiness material? Lightweight? or trendy look? and more. Of course, including all are best but it will take lots of your time. If you decided to find shoe by your self, so concern what I’ve mentioned above. In case you want an effective choice – saving time, cost while still having a good pair of parkour shoes – then visit my review articles about Parkour shoes for beginners or Parkour shoes for kids and youth.
Parkour could be dangerous if your body was not prepared well, so make sure to stretch properly beforehand. Warm-up also increases your muscle’s power up to 30% and retains a longer time for your trip.
#4. Visualize your move
When the comedian Bill Bailey was asked how he comes up with his jokes, he replied ‘I start with the laugh and work backward from there.’
You have to do the same. The more you try to figure out how to perform a move, the more you will understand how your body will respond to the act. Mental preparation plays an important role in learning how to perform a Parkour or Free running move.
Try to break down the movement into smaller ones and remember the stages it is comprised of. This will help you see how and why you failed each time and then help you find out the ways to improve it.
#5. Master the balancing
Parkour requires an excellent balance of players. Remember to practice balancing by standing and walking on rails. It requires the focus of your mind. Just be in the moment and put your steps carefully, consider taking up slacklining to help improve your balance.
#6. Refine your jump
Once you have mastered the balance, precision jumping will become a lot easier to do. To start learning precision jumping
- Jump from the ground up to step by step. You should be relaxed, well-balanced with a relatively upright posture, and land lightly on your feet 10 times in a row before you add another step to your jumps the next session or week. Around 5 or 6 steps should be rather difficult.
- Find a mid-sized rail to work on your two-handed vault. Use your hands to pull your legs up to the side. One knee should seem to go between your arms. Try to stay balanced as you land.
#7.Practice Safety Shoulder Roll
The only thing certain in Parkour is the uncertainty and no matter how perfect your balancing is, there is always a chance that you are surprised and off-balance. And that is when this technique coming handy
- Bow your head a little and relax your body, arc your arms and one shoulder forward in a hula hoop shape around your head, and roll your butt over your head. If you feel your spine twitching a little and your shoulder diagonally to your hip, you’re doing it right.
- You might feel a bit hesitant at first, then start with one knee on the ground. Place your arm on the inside of your leg, holding the foot that’s on the ground. This will help you keep form while learning rolling. Propel yourself forward while holding onto your foot.
- Once you get the sense of the roll, start from low jumps, moving progressively higher.
#8. Practice Parkour Quadrupedal Move
As the name suggests, quadrupedal means moving on your four feet (2 hands and 2 feet). it might make you look funny at first, but you will have to mimic how a monkey moves and practice it going forward and backward as well.
You should practice it for a week, and then you would be able to move in any direction and even turn quickly.
#9. Learn Parkour Turn Vault
If you are serious about learning parkour for whatever reason, turn vault will help you perform free-running safely. Beginners use it all the time to pass over rails.
It is a prerequisite to the palm spin move as well, which I will cover in the Advance Parkour. So, if you want to progress as parkour, you need to master this Turn Vault.
#10. Parkour Safety Vault
Safety is all about Safely Passing a simple blockade. Which can be a wall, a concrete block, or something like that. It is not as easy as it seems. A bit of mistake, and you will end up with a broken arm. So, watch the above video clearly and make sure you use two hands to get as much strength as you can.
Once you are done with the basics, it would be time to increase the distance or add variations by adding spin Vault to it.
#11. Wall Run/Tic Tac
Parkour is inherently vertical. For most of the rest of the people, the only vertical movement involves stairs or elevators, but for the traceur, every vertical surface is an opportunity to open up a new path. Learning the basics of the tic-tac and wall run will give you a good understanding of the transition of momentum from the horizontal plane up and over the various vertical obstacles, you may encounter. The tic-tac is the building-block of these vertical movements, being a quick and efficient method for applying the momentum from your run along the ground to any number of objects that may support your ascent. In its most basic form, a tic-tac is nothing more than making your last step before take-off a boost off an object that gives you extra height and/or distance to make your next move faster or more efficient. You should attempt to create a smooth transition between your approach run, your first step onto the object, and your final leap from it. Practicing this idea on a small retaining wall is a great way to learn the movement pattern of the tic-tac, as you can dial in running speed and coordination by creating a cadence that you follow for each successive step, ending in a powerful boost from the top of the wall into the air. From there it’s a matter of focusing on your landing as you continue on your way.