Are you ready for some hardcore parkour? Parkour is an exciting and unique sport nearly anyone can practice. Whether you are looking to find an easy and engaging way to exercise more, trying to get in shape, or are already an avid parkour enthusiast in need of new parkour training strategies, this article is here to help. We have compiled a list of the ten best parkour training practices and strategies, perfect for people of all parkour skill levels.
What are you waiting for? Let’sparkour!
Simply put, parkour is a natural and effective movement. It is a method of approaching and overcoming any obstacle using simple moves. Parkour is a way of moving between point A and point B in the most effective and efficient way possible. Many parkour moves involve jumps, leaps, and moving around and over unplanned obstacles.
Parkour and parkour training make many people think of excessive flips, tricks and jumps between the starting point and the end point. This does not have to be the case! The philosophy of parkour is centeredaround efficiency, so if a flip is the best way to move forward or overcome your obstacle, great! If a simple skip or jump would accomplish the same goal, a practiced parkour enthusiast may choose one of those options instead.
Although parkour is an excellent way to exercise and explore the outdoor world, parkour is also a method of moving through every part of life efficiently. If you follow parkour training teachings, you will treat everyone- bosses, coworkers, annoying baristas, etc.- with compassion and kindness. Parkour enables you to move through life in a celebratory, natural way.
A French man named Raymond Belle developed parkour in the late 1980s. Belle, his son David, and a group of people known as the Yamakasi practiced parkour independently at first, but as their popularity grew through YouTube videos, advertisements, and documentaries, parkour and parkour training caught on around the world.
Anyone and everyone can practice parkour and use parkour training strategies to better their craft. Because true parkour is about effective movement, even people with limited mobility can become parkour practitioners. It is fun and easy to become excellent at parkour!
Additionally, parkour is a way of looking at the world to find the most effective method of movement. Even if you are unable to move much, this is a valuable skill to develop. You can be involved in parkour training and practice parkoureffectively even without the ability to flip, jump, or even run.
Parkour does, however, require a steady mind and a willingness to see the world from new perspectives. Your obstacles may not change from day to day, but you may need to change the way you see them to move past, through, or over them efficiently.
Just like any sport, activity, or hobby, the only way to get better at parkour is to devote time to parkour training. The ways to train your body and mind to be a successful parkour enthusiast are as varied as the parkour practices themselves, so just because you see some parkour people completing their parkour training in one way, don’t feel obligated to follow their lead. Parkour training looks different for everyone.
It doesn’t have to! Parkour and parkour training is extremely affordable; you can do both without spending any money! However, if you are dedicated to the craft and want to make sure you are consistently motivated to practice your parkour training, you may want to consider getting a personal trainer or another form of parkour training assistance.
Depending on the type of parkour training you choose, you may also want to invest in high-quality shoes and free weights to make the most of your parkour training time.
The following products were reviewed based on the following parameters: overall benefits, expected takeaways, and potential hazards to watch out for. We scoured the internet to come up with the best information for each parkour training method just for you.
Parkour is an incredibly affordable sport. You can even do it without shoes! You don't need to spend any money at all on training.
Strength training with weights is an excellent parkour training element. Building strength in arm, leg, and core muscles will enable you to do all sorts of additional moves and tricks. The amount of weight you lift is not as important as the number of reps you do; make sure that in coordination with bodyweight training, you include other types of cardio and stretching.
Running is a fantastic part of parkour training. While you may not run for long distances at a time during parkour, you can use running to build your endurance, cardio, and stamina. Try to run for 7-10 miles each week whether or not you decide to use a significant amount of running in your parkour practice. If you cannot bring yourself to run long distances, try joining a sport that includes running, like lacrosse or soccer.
Weightlifting focuses on building muscles in your arms. Use whatever style or weight of free weights or machines to build your weight stamina. Do multiple reps of each weight lift on both sides, but don’t overdo it, or you’ll be too sore to continue with your parkour training.
Stretching is an essential element of training. Whatever else your parkour training workout includes, stretching is a must. It warms your muscles up before weights, cardio, or other workouts. You also might lose muscle strength if you don’t stretch before beginning your workout.
Even if you feel like you are mostly running and jumping in your parkour practice, make sure you stretch every element of your body. If you don’t know how to stretch, read a manual, hire a trainer, or watch videos to make sure you’re getting your movements right.
Although it is not parkour-specific, eating a healthy diet is a key and an often overlooked component of training. This can be one of the most difficult aspects of parkour training to truly embrace because it is not centered around physical training, and it involves changing your entire lifestyle.
A diet high in carbs and following vegan regulations is the very best for parkour practice and training. Fruits, vegetables, and cooked carbs are great meal options, but make sure you are also drinking plenty of water. This will keep your energy up as you practice all your moves.
Although it is possible to do parkour training and practice without shoes, good shoes provide support and grip for your feet. Good shoes make it easier for your feet to grip all sorts of surfaces while doing parkour, and some brands even make shoes specific for parkour training.
Jumping is a major component of parkour and should be a big part of your parkour training. You can perfect your jumps almost anywhere! Steps are perfect for jumping but start by jumping up the stairs instead of jumping down.
Stand upright with your back straight and jump just a step or two first, landing on your toes. As you get more confident with your jumps, add stairs and practice jumping in other locations.
If you are jumping during your training, you will need to know how to land effectively and safely. To land successfully, remember to tuck, extend, and absorb. Just in case you find yourself falling in the midst of your landing, extend your arms just in case to catch yourself.
A shoulder roll is another element to parkour training and safe landings after jumps or unexpected hazards. Parkour is a fast-moving sport, so you always need to be prepared in case you lose your balance or encounter an unexpected obstacle.
To do a shoulder roll, you’ll need to tuck your hands and head in and roll diagonally from your shoulder to your hip. This will protect your head and face from getting hurt in case you fall or stumble.
Running up walls is one of the most impressive parkour moves and including some tricks into your parkour training will make you an excellent parkour practitioner. When you start your practice running up walls, start with an easy and short wall. Begin by getting a good running start towards the wall, kick up with your foot, reach up and grab the top of the wall to pull yourself over.
All the previous elements can be effectively used in your training. Vary your workouts by including cardio, weight elements, and parkour specific moves to make sure you are getting the most out of your parkour training. Whether you practice parkour for fun or are the next parkour YouTube star, these parkour training tips will help and inspire you.
The health benefits of handstands are worth understanding if you are getting into parkour or plan on trying it out soon. Handstands are one of the most challenging moves you’ll attempt but provide a myriad of advantages. You might be surprised at just how many health benefits of handstands there are for parkour performers.
The following eleven health benefits of handstands have been carefully researched, tested, and confirmed by experts. They can affect not only your upper body strength but your overall physical and mental health. Therefore, it is a good idea to start practicing this challenging move as soon as possible.
Holding yourself in the air in a handstand will work just about every element of your upper body strength. Performing this move regularly will help you get stronger in your shoulders, arms, upper back, and lower back areas. Regular practice of these handstands can also increase your bicep and tricep muscles and help bulk you up. Therefore, this routine can help to increase your parkour skill set even further.
While handstands take a lot of physical strength, they also require superior balance. In fact, many people with strong upper bodies struggle to do handstands because their balance is so weak. Mastering the art of the parkour handstand will increase your balance and make it easier for you to perform other moves, such as jumps and other balancing acts.
Parkour performers need strong core muscles to hold difficult and challenging poses. Working the core muscle area can be difficult for many people to handle, but handstands can do the trick. When you’re on your hands, you will be challenged to tighten your core muscles to increase your balance and stability. As a result, you can get hard abs and avoid serious back pain.
Improving the health of the spinal cord is a real challenge for many people. Unfortunately, a weak spinal cord can lead to a variety of health and pain issues. In some people, it could lead to paralysis due to unchecked degradation. However, performing regular handstands in a parkour routine will increase your spinal strength and health. In this way, you can eliminate the risk of back pain or degenerative spinal diseases.
Handstands in parkour will increase your muscle strength and your bone density. That’s because this routine is a weight-bearing exercise that challenges your bones and forces them to increase their strength. As a result, you will be less prone to degenerative conditions like osteoporosis later in life and can avoid broken wrists and other parkour-killing accidents.
If you’ve ever attempted or performed a handstand, you probably got worn out rather quickly. That’s not uncommon with this move. It takes a lot of cardiovascular strength to perform it properly. However, regularly practicing this move can increase your cardiovascular health, make it easier for you to exercise, and even prevent heart attacks and strokes.
When you get up on your hands for the first time, you’re going to feel an excited rush that is hard to top. That’s because performing handstands can create a sudden flow of positive hormones that improve your mood. Even better, it can eliminate the stress hormone and help you relax after a hard day. While this routine shares this benefit with other exercises, the intensity of its application makes the result more potent than other routines.
Performing a parkour routine may leave you out of breath rather quickly. However, doing handstands can help improve your lung health and make it easier for you to perform a variety of exercises. That’s because standing upside down on your hands will challenge your lungs. As a result, they will get stronger and improve your ability to perform various exercises and parkour routines.
While parkour requires a lot of focus and intensity, handstands stand out from the rest of these routines by requiring a maximum level of attention. People with focus issues often find that parkour handstands force them to pay attention beyond their normal limitations. That’s because drifting off for a moment when doing a handstand will cause a rather nasty fall. Therefore, forcing yourself to focus on your handstands will help manage a variety of attention issues, such as ADD.
People who regularly perform handstands find that they usually see a little bit better after they are done. That’s because this exercise forces blood to flow to your eyes and provides you with a rush of fresh oxygen. In some instances, these routines may help to prevent or reverse eye issues, such as macular degeneration. That regular blood flow to the head can also manage minor headaches and other pains.
Parkour performers need strong hands to lift themselves up during routines. And handstands are one of the best ways to increase your hand and grip strength. Performing them will force a lot of pressure on your heels and increase the strength of your hands. It will also increase your finger strength as you try to maintain a straight posture.
By now, you should have a pretty good grasp of the health benefits of handstands. You can now start trying to master this engaging parkour skill. It isn’t always going to be an easy one for you to do. However, regular practice can get you up on your hands before you know it.
If you want to know more about the health benefits of handstands or have already mastered this parkour skill, please don’t hesitate to drop us a line. We are always willing to listen to our readers and know that people like you may understand some health benefits of handstands that we didn’t cover here.
Parkour is a global phenomenon. Whether you live in Asia, America, Europe, or Oceania, you shouldn’t find it that difficult to practice your Parkour moves in a great urban park. If you’re looking for a Parkour park to try out in a new video shoot, keep reading this brief article. In this article, we’ll detail some of the most famous parks around the world for awesome Parkour practice and filming sessions.
Almost every Parkour park or destination listed in this article has been used by professional free runners to test their Parkour chops. For those who feel up to the challenge, definitely, try to visit at least one Parkour park on this list sometime in the near future.
Have you ever wanted to go to Hawaii? Well, if you’re a Parkour runner, now you have a legitimate excuse to explore the fabulous city of Honolulu. The Ala Moana Beach Park located in Downtown Honolulu is a local hotspot for free runners. This little slice of Hawaiian heaven has become a popular Parkour park with local free runners and tourists.
The total park is around 100-acres and contains a half-mile stretch of sand along the Pacific Ocean. Nearby you could rent a few Yoga floats and practice your balancing skills, or just chill by the Magic Island Lagoon as the sun sets. For those out there looking for a Parkour park full of natural scenery and sunshine, this is your place.
Any readers out there who live in South America should consider taking a trip to Ibirapuera Park in São Paulo, Brazil. In case you haven’t heard, Ibirapuera Park is both one of the largest and most respected parks in all of Brazil. Created in 1954, this park is an astonishing 1.6 million square meters. There are numerous running trails, biking paths, and even yoga centers to try out at this park.
You’ll find that it’s far easier to do free running in this calm Parkour park than in the bustling streets of São Paulo. You can even incorporate beautiful buildings like the Modern Art Museum and the Museo Afro Brasil into your Parkour runs. Ibirapuera Park has a ton to offer guests from all around the world, and it’s an especially good place to practice in if you live in South America.
Parkour has become a part of U.C. Berkeley culture. Many freerunning enthusiasts have built up a reputable community to make this Berkeley campus a well-established Parkour park. Freerunners here love to experiment with new ways of using the campus’s architecture.
Many of the security guards know all about Parkour. So, you shouldn’t feel too afraid to grip various walls, jump around art installations, or interact with various buildings in interesting ways. It’s best to get involved with the local community here to understand the ins and outs of practicing on this famous campus. Who knows, you might also get to play various campus games like zombie wars or even Quidditch!
One of the most aesthetically pleasing parks in the world is Tokyo’s Ueno Park. Especially if you’re visiting during the cherry blossom festival, this park is full of gorgeous opportunities for stylish Parkour poses. This park has a long history, dating back to the 1870s, and it’s chock full of architectural treasures from Japan’s long past. The entire park is around 133 acres and contains major buildings like the Tokyo Metropolitan Art Museum and the Tokyo National Museum.
This park could get a bit crowded at the height of the tourist season, but you should find plenty of natural spaces to train in. It might be best to use this park if you’re into a more graceful/Tai Chi style of Parkour. Anyone who’s studied martial arts in tandem with traditional Parkour could really film something interesting in this beautiful Asian Parkour park.
Central Park is without a doubt one of the most famous urban parks in the world. Right in the center of Manhattan, Central Park currently measures an astounding 843 acres. Many Parkour runners love incorporating both the urban and the natural as they run through this legendary area of NYC.
There are some popular areas to test out your skills include the Heckscher Playground and by Bethesda Fountain. You could really get some great calisthenics training as you move through this park’s numerous jogging trails. Without a doubt, every Parkour runner in the Northeast should practice their moves in Central Park at least once in their lives.
France was where Parkour all began, so we just couldn’t leave out one Parisian park from our list. We’ve chosen the Parc de Belleville as the Parkour park you must try if you’re ever in the “City of Lights.” This park has a long history, dating back all the way to the Middle Ages. Located in the 20th arrondissement, the park is well known for its trees, vineyards, and central fountain.
If you love working with steep inclines and stairs, you’ll find a great deal to work within this park’s central fountain area. There’s also a rock climbing area you can check out. While this might not be as famous as other parks in France, it’s certainly one of the prettiest and offers a great many areas for Parkour enthusiasts to practice or film themselves running.
Australian Parkour runners enjoy filming along the iconic Sydney Harbor. And, honestly, who could blame them? Imagine running along the foreshore as tons of yachts, boats, and swimmers are taking in this glorious sunny area around you.
Of course, you’ll get great shots of the Sydney Opera House and the Sydney Harbor Bridge in the background as you run along this harbor. Sydney has been listed the best place to practice Parkour in Australia, and there’s no better place in the whole city to do Parkour than at Sydney Harbor.
Of course, there are plenty of other great parks out there for Parkour enthusiasts. We’ve only scratched the surface on this list, but hopefully, you’ve found one Parkour park that attracts you. Even if you aren’t close to any of these fabulous parks, you could probably find at least one reputable college campus or urban park to practice your Parkour moves in.
As mentioned above, Parkour is truly a worldwide phenomenon now. Check online to find the best Parkour communities near your home so you can start practicing today.
Parkour relies as much on physical conditioning as it does on technique, which makes it incredibly important that you put time into basic strength training. There’s no part of the body which gets a pass in parkour. You depend upon a strong upper body to pull and push you along, a powerful core to maintain balance, powerful legs to leap.
To help you develop the strength you need, we’ve put together a list of the twelve best strength training exercises for the avid parkour practitioners. Start with the easy body-weight exercises first, then add the advanced moves as necessary.
A good lift for general strength building, with the bonus of improving your balance. You have quite a few options for developing the squat as you advance, start with the simple body weight squat.
For a basic body weight squat, you’ll want to start with your feet hip-width apart and your hands on your hips. Tighten your core and lower your body as if to sit, keeping your weight on your heels and your knees behind your toes. Once you’ve gone as low as you can, straight your legs back out, standing up smoothly and forcefully. Repeat the motion.
A great strength training exercise for any goal, the deadlift’s simplicity belies its quality as a lift.
Form for a deadlift is very simple, but there are a few details it’s crucial to get right. You start in a neutral standing stance, with the bar against your shins on the floor. Lower yourself by flexing your hips and knees while maintaining a neutral back, get a good grip on the bar, and straighten up without rounding your back. The bar should rest on your thighs, with your arms at full extension. Return the bar to the floor with the same form.
A great weighted exercise for beginners and advanced parkour athletes. Use inverse rows to develop pulling power if you lack the strength for pull-ups or if you need to push yourself harder than pull ups allow.
Inverse rows are performed by leaning over the weight, taking care to maintain a neutral back. Simply grab the bar and pull it up to your chest.
Practical and effective strength training for parkour. If you struggle with pull-ups, consider starting with inverse rows instead.
To get the most out of your pull-up, try to keep your body as uninvolved as possible. You want this to work your arms, not test your ability to generate momentum.
A good body weight exercise to work your muscles and build your coordination. Often considered the gold standard of all-in-one bodyweight exercises, and for a good reason.
Burpees start from a standing neutral pose. Lower yourself, so your hands touch the ground to either side, then kick your legs back, so you’re in a push-up pose. Hold or do a pushup, then pull your legs back in and jump, landing and returning to a neutral position.
A simple, practical parkour maneuver for developing the strength you’ll need in more complex moves.
A monkey plant’s quite simple if you have any level of basic fitness and familiarity with parkour. Simply place your hand on a waist-high flat surface, then jump up, using your arms for extra force and control to land smoothly. Stand up, then crouch, brace your hands on the surface, and hop down.
Start against a wall, simply holding yourself steady, and work up from there. With the many, many variants of the handstand available, it should always be part of your repertoire—even after it loses value as strength training, it’s a useful tool for developing and maintaining your balance.
To perform a wall handstand, start in a crouch or racer’s pose with your hands firmly planted a few inches from the wall. Kick off the ground, moving your legs quickly to brace against the wall. Your goal is to establish a firm foundation from ground to toes, then gently nudge yourself from the wall to practice free handstands. Pay attention to core tension!
Vertical jumps and broad jumps both have a place in your parkour strength training.
The goal with a vertical jump or broad jump is to make an explosive standing jump for height or distance. Jumping isn’t difficult, but landing safely can be. Land relaxed but with enough tension that your body is ‘springy,’ and make sure you have plenty of room to flex your knees to soften the landing. If you land with your legs at full extension or full retraction, you’ll hurt yourself.
A great exercise for building your core, with the added bonus that the movement translates well to parkour.
The exercise is quite straightforward so long as you have a bar to hang from. Simply tense your core and bring your knees up to your chest. Try to avoid violent, jerky motions—it’s less effective to use momentum to ‘cheat,’ and also greatly increases the risk of injuring yourself. It’s okay if you can’t manage the full motion early on—just do what you can.
Think of it as a parkour pushup. The wall dip is a practical movement you’ll use a lot in parkour, and it has the added benefit of working as a more intense pushup alternative.
Simply find an appropriately tall surface you can lean over and brace your hands flat on, and push your body up. Careful not to hurt yourself or ruin your clothes by dragging yourself across a rough edge in the process. If you struggle with the motion, start with normal pushups first.
Parkour athletes need to appreciate the importance of strength training from day one. Improving your basic fitness increases your capabilities, versatility, and options in any given situation. It also makes everything you do far safer, as strong muscles withstand the forces involved in parkour far easier. Keep up with your strength training, even as you advance to parkour mastery.
Along with being fun and challenging, the handstand an important maneuver to incorporate into your parkour routine. Handstands are considered a fundamental technique in gymnastics because they improve strength, balance, and proprioception (a sense of your body’s relative position in space). All these are basic building blocks for a good parkour routine. Practicing and performing the handstand regularly will help take your parkour to the next level. Still, first, you need to learn proper technique.
Learning the handstand can be intimidating at first. Being upside down is not a natural position for the body, and it is normal to have a fear of falling. You can conquer this fear and build the upper body strength necessary to perform a handstand by walking your feet up a wall.
Start by finding a solid wall and make sure you have plenty of open space around you. Kneel on your hands and knees facing away from the wall. Your hands should be shoulder-width apart, and your feet should be close to the wall, but not touching it.
Begin by raising your hips with your hands and feet flat on the ground so your body forms and inverted “V” shape. Bring one foot against the wall and press firmly into the wall while pressing your hands away from the ground at the same time, keeping your core tight. If you feel strong here, raise your other foot and press it into the wall.
To begin with, this may be as much as you can do. As you build strength, you can continue to walk your hands further in towards the wall as you walk your feet higher up the wall. Eventually, you will be able to walk your body into a completely vertical position against the wall. When you can accomplish this, try to hold yourself in this position for 60 seconds. Once you master this, it is time to learn the kick up.
If you want to be able to do a handstand anywhere, anytime, you need to learn how to kick up. Learning the kick up is the first step to being able to perform a free standing handstand. However, at first, you should practice against a wall for stability and support.
This time you will face the wall rather than facing away from it. Start on your hands and knees with your palms on the ground shoulder width apart. Your hands should be about 12 inches away from the wall. Raise your hips with your feet flat on the ground so that your body is in the inverted “V” position, and begin walking your feet toward your hands to bring your upper body into a more vertical position.
Try to keep your back as straight as possible and your shoulders engaged during this step. When your hips are as high as you can get them and your upper body is close to vertical, raise one leg and straighten it above you. Now, spring lightly off your second leg and swing it up to meet the other leg.
You may need to support yourself by leaning against the wall at first. Don’t get discouraged! With practice, you should be able to kick up into a handstand without touching the wall at all. As with walking your feet up the wall, practice holding yourself in this position for up to 60 seconds at a time to train your balance and build strength.
Once you can balance yourself in a handstand without using a wall for support, you will be able to perform the maneuver anywhere and incorporate it into your parkour. It is still important to focus on the proper alignment so that you can continue to progress without injuring yourself. As you practice, you will notice that small adjustments in your hand placement and body alignment have a huge affect on the outcome. Here are some basic alignment principles to keep in mind as you move forward.
Keep your fingers spread wide and press your palms firmly into the ground. Imagine distributing the weight evenly across your fingertips, knuckles, and the base of your hands. Doing this will help you balance while preventing stress and possible injury to your wrists.
Make sure your shoulders are fully extended and strong. Take any angle out of your shoulders by placing your hands no more than shoulder width apart. If you are doing it properly, your shoulders should feel tight and engaged in this position.
Ideally, your elbows, wrists, shoulders, hips, knees, and ankles should all form one solid line from top to bottom. This means you need to keep your core tight and avoid slouching your shoulders or swaying your back. Squeezing the muscles in your stomach and back will help keep everything straight.
Avoid tucking your chin into your chest or craning your neck to look forward. Your head works as a counterbalance and determines the position of your spine. Keep your spine straight and maintain your balance by holding your head and neck in a neutral position.
Squeezing your thighs together and keeping your legs straight while performing a handstand will help you keep your balance. Eventually you will be able to balance while moving your legs into different positions, but first, you need to master the basics.
Keep these tips in mind, and you will be doing handstands in no time. Remember, practice makes perfect, and a little bit every day will go a long way to incorporating the handstand into a part of your parkour routine.
Good balance plays a crucial role in parkour, and physical strength plays a crucial role in good balance. To help you acquire the physical capacity necessary to make parkour fun, effective, and safe, we’ve put together a list of ten key exercises for balance.
While these exercises to improve balance may not guarantee perfect balance right away, you’ll start feeling the difference very quickly. Start with the first few items on the list and work your way up as you gain confidence. Take it easy early on; even if you’re already in shape, you can hurt yourself overworking weak muscles.
This is a good exercise to start with, easily performed on flat ground when you’re first starting. Simply shift your balance onto the balls of your feet and lift your heels. Slow and steady is key, as it’s safer and more demanding of your balance. As you progress, consider standing on an edge so you can drop your heels lower for a more intense calf raise.
Don’t underestimate the simple plank—it’s one of the key exercises to improve balance, despite its simplicity. There are technically dozens of ways to perform a plank, each with their own unique benefits, but start with the simplest: assume a push-up pose, then lower yourself onto your forearms. Make sure you keep your body straight, your butt down, and your core engaged.
If you already have decent balance, you’ll find body weight squats quite easy to perform. Ideally, you’ll drop all the way down, but if your balance isn’t there yet, your strength isn’t there yet, or you have trouble with your knees, stop when your thighs are parallel to the ground. Remember, your weight needs to stay on your heels, and your knees need to stay behind your toes—otherwise, you’re risking your knees and getting minimal benefits.
If you’re in really good shape, you may consider trying single leg squats. You can perform these the easy way, by placing your unused leg on a platform behind you, or with the leg extended freely in front of you.
Another of the key exercises to improve balance that focuses on developing your core, easily performed on any floor. If you’re unfamiliar with the exercise, it’s quite simple: lay flat on the ground, arms out ahead of you, then engage your back and core in lifting your feet and arms, assuming something similar to the Man of Steel’s classic flight pose. This is especially valuable for parkour beginners, as many find their balance suffers purely due to a lack of back strength.
Side planks aren’t complex, but they’ll test your core fitness and leave you sore. Similar to the standard plank, you’ll be on your toes and forearm with your body held straight, but for a side plank, you want to start on one side and rest your weight on a single forearm. Beginners might experiment with starting with their weight on the hand and heel of a single side, as this stresses the core muscles less. Make sure you do both sides!
The first of the ‘practical’ exercises to improve balance on the list, the rail plank is exactly what it sounds like: a plank performed on a rail. If possible, start on a rail very close to the ground, or even with a simple line of tape on the ground.
Most find it easier to assume a pose more like a push-up pose than the plank we described earlier, as you can thus use your hands to grip the rail and stabilize your body. The trickiest part of this exercise is the back end, where you’ll likely only have room for a single foot to rest; the other should be crossed behind it or held to the side.
Perhaps parkour’s most popular exercises to improve balance, and certainly one of the most useful. Performed atop a rail, like a rail plank, the cat balance exercise is quite simple. You want both hands and both feet on the rail in a crouch pose, such that you resemble a cat walking on a track. You can hold the pose and call it a day if you’re a beginner, or move along the rail for a more thorough and dynamic exercise.
Not for the faint of heart of those lacking in basic fitness and balance, post hops are a great exercise for balance and coordination. The concept is quite simple: find a set of posts with a top you can balance on with one foot, and work your way across them with hops. Don’t panic and go too fast if you struggle to keep your balance; while rushing may be easier in many ways, it adds an element of danger that you don’t want in a simple exercise.
If you’d like to try this exercise under safer circumstances, consider drawing boxes in chalk to jump across on the sidewalk, or using something larger than posts, such as step platforms or plyo boxes.
One of the advanced exercises to improve balance which is physically demanding and requires a degree of confidence on a rail, the rail squat is one of the best parkour balance exercises out there. It’s a move as difficult to perform as it is simple to describe: stand sideways on a rail and perform a squat. That’s the entirety of the rail squat, and while it’s quite easy to visualize it can be immensely difficult to perfect.
As you gain confidence in your rail squat, you can experiment with added weight, different speeds, or even try that one-legged squat we mentioned earlier.
Remember, take your time working up through each of these exercises to improve balance. The last few in particular demand a certain degree of balance and fitness in advance. You’ll still want to take advantage of the earlier items on the list, however, as many of them exercise unique muscle groups in a specific way that the more dynamic moves later in the list would not.
Advanced parkour practitioners should consider adding weight-based strength training to their routine. Weighted squats, power cleans, and similarly dynamic, full-body free weight movements work great as exercises to improve balance.
Parkour is a tough sport. Not everyone can learn it by themselves. While you might be able to achieve great skills training on your own, it’s highly advisable to get involved with at least one reputable training program. Although Parkour is a relatively new sport, it’s gained a great deal of popularity around the world. Luckily for you, there are plenty of great Parkour classes you can sign up for nowadays.
So, what are the best Parkour training programs? Of course, finding the “best” Parkour classes for you might be very different from finding the best Parkour program for someone else. You need to take into consideration your own skill level, preferences, and goals.
That being said, all of the Parkour classes listed below are renowned around the world for the quality of their teachers, facilities, and overall programs. For those who are serious about Parkour training, take a thorough look at the Parkour programs on this list.
Parkour Generations is one of the largest global networks for training in the art of Parkour. This professional group has been around for over ten years, and it has training areas in the U.K., America, South Korea, Taiwan, and Brazil. All of Parkour Generations’ classes are designed to help free runners achieve more in their Parkour routines. In addition to beginner and experienced Parkour classes, Parkour Generations offers general fitness courses, family programs, and even a youth Parkour class.
For those looking to improve a particular aspect of their Parkour skills, you can sign up for classes designed for balance, jumps, vaults, swinging, and mobility. It’s always a good idea to check out Parkour Generations’ website to find out the latest news on seminars, classes, and various Parkour related events.
If you really enjoy Parkour Generations’ classes, you could purchase a membership in the group. Without a doubt, Parkour Generations is the most popular global network for people serious about Parkour training.
If you live in England, consider taking a class with the Leeds-based company called SingleBound. This company was founded by two of the most famous Parkour runners in the U.K.: Jim Key and Dale Annous. Both Key and Annous are certified Parkour coaches and take great pride in spreading professional Parkour. SingleBound offers free running courses to the public at a variety of places around Leeds.
You could take a look at SingleBound’s events calendar online to book an appointment. You can also sign up for open gym sessions on SingleBound’s website. People who live the U.K. just can’t afford to miss the opportunity to train with these legends of the Parkour industry.
We’ll now move from the U.K. to NYC. More specifically, we’re talking about the acclaimed Parkour gym known as the Brooklyn Zoo. This 10,000 square foot Parkour facility is one of the most renowned in the entire USA. Brooklyn Zoo offers literally hundreds of classes on Parkour throughout the year ranging from beginning courses to intense “Ninja Warrior” training programs.
People just looking to have a bit of fun could also book Brooklyn Zoo for their birthday or bar mitzvah celebrations. For those who live in the city, it might be beneficial to purchase a membership to this world-renowned gym. Parkour trainers from all around the world come to visit Brooklyn Zoo for a class, so it’s definitely worth a visit if you’re in the area.
The APEX Movement is a major force in the American Parkour industry. Parkour legend Ryan Ford founded APEX Movement in Colorado way back in 2006. Since that time, Ford’s organization has begun expanding into a few other states. In addition to facilities in Colorado, APEX Movement centers can be found in Concord, CA, and West Hartford, CT. APEX Movement teaches students all about proper Parkour technique in their numerous Parkour classes.
The main courses for Parkour beginners are called Parkour 101 and Parkour 102. APEX Movement even offers specialized Parkour classes for people in the military or law enforcement. Anyone interested in teaching Parkour can enroll in one of APEX Movement’s nationally recognized certification programs throughout the year.
People who aren’t located near any of APEX Movement’s facilities could consider registering for one of APEX’s online programs as well. By the way, the cities in Colorado with APEX Movement centers include Boulder, Colorado Springs, Fort Collins, and Denver.
One organization every Parkour enthusiast should become familiar with is the World Freerunning Parkour Federation (WFPF). This federation, founded in 2007, is dedicated to promoting safe Parkour training around the world. On the WFPF’s website, you can find links to various Parkour services and certification programs, as well as a whole bunch of news articles on Parkour from around the world.
The WFPF is now in over 150 countries and is considered the official international voice for proper Parkour training. People interested in using their Parkour skills to get involved in professional stunt work should also check out the WFPF’s website. There are numerous stories of professional Parkour athletes now involved in the film industry here. The WFPF could help you find the right connections to get ahead in the competitive film industry.
The WFPF offers Parkour classes through USAParkour, and it also organizes “Street Teams” in cities like Nashville, Miami, Hollywood, and NYC. Definitely, put WFPF’s website in your favorites tab if you want to stay informed about the latest and greatest in Parkour.
Scheduling a training session at any one of these facilities can only have positive effects on your Parkour abilities. Besides just helping you increase your Parkour skills, you’ll also get introduced to a supportive community of passionate Parkour runners.
Joining a group is a great way to make new friends who share your love of Parkour training and can help you improve your craft. Definitely, consider joining at least one Parkour training program once in your life to further refine your Parkour skills.
Do you want to be successful at Parkour? Then you’d better develop a killer Parkour workout routine. Proper conditioning and technique are essential for safely becoming a Parkour pro. Don’t let anyone fool you with quick gimmicks. Parkour takes time, dedication, and hard training, just like any other sport.
For those up for the challenge, take a peek at our Parkour workout tips below. All of these Parkour workout tips have been used successfully by some of the most influential Parkour trainers in the business. Seriously consider adding all of these Parkour workout routines into your training sessions.
Popular Parkour YouTuber pigmie put out a great simple 5-minute Parkour workout routine that’s great for beginners. The key moves in this 5-minute training routine focus on increasing agility, stamina, and lower body strength training.
You start off doing high knee jumps for 15 seconds to warm up the hips, ankles, and knees. Right after this, do two-toed jumps for another 15 seconds.
Next, you’ll work on your ankle stability by jumping on one foot for 15 seconds. Switch to the other foot for another 15 seconds. Immediately move into a squat position and hold it for 15 seconds before relaxing for another 15 seconds.
Once you’ve finished shaking off this “warm-up,” you’ll move straight into practicing forward rolls. Remember to roll onto your shoulder, not on your back. Focus on the right side for the first 30 seconds. If you can, try to stand on one foot when you get up to work your ankle stability.
As you probably could’ve guessed by now, you practice forward rolls on your left side for the next 30 seconds. You can then take a break for 15 seconds.
After this second break, you move into jumping switch lunges for plyometrics. Do these jumps for 30 seconds. Once you’re done with these jumps, just lightly run in place for 15 seconds, all the while preparing yourself for an even more intense 45-second plyometrics exercise.
Bend down, put your hands in front of your toes, push your lower body back into a plank position, bring your legs forward again, and then jump up. It’s important not to use your hands at all to help you jump up. This is really working your back muscles. You can then relax for 15 seconds once you’ve completed a good 45 seconds of this tough plyometrics training.
For the next exercise, it’s great to have a line you can follow on the ground. You’re going to jump from side to side across the line on one foot. You do this for 10 seconds for each foot. Finally, congratulate yourself with a relaxing shakedown for the last 30 seconds of this exercise.
If you practice this Parkour workout religiously, you’ll definitely notice better joint stability, higher jumps, and increased agility.
Ok, so we’ve figured out how to get some great lower body strength, but what about the upper body? A strong upper body is crucial in Parkour for climbing over moves like the wall run and the top out. The best exercise for upper body strength is the pull-up. You want to shoot for three sets of pull ups between 5-15 reps.
It’s crucial to pull your body up with as much explosive force as you can muster. Professional Parkour runners like the Tapp Brothers usually try to pull their bodies up to the sternum. Although you want to pull up with great intensity, you should lower yourself from each pull up very gently.
This pull-up routine may be a bit intense for a beginner. If you find yourself struggling to achieve these reps, you can lie down on the ground and pull yourself up on a secure bar.
Once you’ve finished these reps, rest for two minutes and get ready to do some wall dips. Again, you want to aim for three sets of around 5-15 reps with these wall dips. For proper technique in wall dips, be sure to keep your elbows in and get your chest over the wall you’re working with. Use your toes for support on the walls. Always go down the wall gently, but explode upwards. Once you’re done here, rest for two minutes.
After you’re done with wall dips, move into pushups. You should shoot for the same three sets of 5-15 reps. However, each of your sets should be slightly different. In the first set, just do normal pushups. In the second set, put your hands together to form a diamond. Lastly, you should make your hands super wide in the third set. As always, go down slow and then push up with explosive power.
Doing these three exercises as a part of a regular training routine will certainly help improve your Parkour climbing skills.
The Tapp Brothers just revealed some of the most important ab exercises in a recent video. Two of these Parkour workout moves are extremely fun to do and serve as great stabilization exercises for your core.
The first is called the QM Crawl. For this exercise, you’ll be walking on all fours forward/backward, but you have to use alternating hands and feet. So, when you move forward with your left hand, you’ll also move forward with your right leg. All the while, be sure to keep your core straight.
The second exercise helps balance out the QM Craw. Instead of facing down, you’ll have your chest facing upwards and walk like a crab. Indeed, the name of this exercise is “The Crab Walk.” This is exactly the same as the QM Crawl, but you’re moving forward/backward facing upwards.
The Parkour workout exercises listed above will definitely help you become a successful Parkour runner. Incorporating all of these workouts into a regular routine should give you the strength and agility needed to perform the most common Parkour moves.
Alternate which workouts you do each day to give your muscles time to sufficiently heal and strengthen. Of course, be sure to practice with common sense and safety when engaging in these exercises.
Youngsters all around the world have a bad case of Parkour fever. Thanks in large part to video sharing sites like YouTube, Parkour training is now one of the most popular extreme sports for teens and young adults. If you’re thinking about becoming the next Parkour superstar, then you’d better have a good sense of discipline. Successful Parkour runners spend hours upon hours working on their jumps, runs, and maneuvers.
But it isn’t only about the physical aspect in Parkour. Indeed, Parkour started out in France as a discipline both for the body and the mind. People who trained in Parkour in the early days didn’t mess around. Sometimes they would train without shoes and would sleep on the cold asphalt.
If you’re seriously considering making Parkour a part of your lifestyle, then take a look at the tips below. In this article, we’ll share some of the most important Parkour training exercises to get you started. By following these exercise routines with determination, you’ll be making your own amazing Parkour videos in no time.
In case you haven’t heard, “calisthenics” refers to gymnastic techniques that help with overall fitness and movement. It’s essential to have both strength and grace in your Parkour runs, and calisthenics exercises will help you achieve just that. The basic calisthenics exercises are pull-ups, sit-ups, squats, and push-ups.
Some Parkour training instructors will not even begin teaching you until you’re able to successfully complete 25 push-ups, 50 squats, and five pull-ups in one session. Practice doing a few reps of all these exercises every day to get your body well prepared for hardcore Parkour.
Once you can perform your calisthenics exercises with ease, take a few days to practice forward rolls. It’s best to start practicing rolls on soft surfaces like the grass or a foam mat. The key to a successful forwards roll is being able to roll onto one of your shoulders instead of your back.
Rolling on your back could do serious damage over time, so it’s critical to perfect the technique of your roll right from the start. Make it a habit in your Parkour training session to always roll forwards on your shoulder.
There are a ton of vertical moves to master in Parkour. But before you start jumping off of tall buildings, you need to learn how to land safely. Most Parkour training instructors recommend jumping off of structures only one meter high to practice proper landing. As you land, pay close attention to your feet and knees.
You should strive to land on the front part of your feet and keep your legs bent. This is also a good opportunity to practice your first combo Parkour move. After jumping and landing safely, go into a forward roll. Practicing forward rolls after landing is a great skill to have when you start jumping off of higher objects.
Most Parkour videos are shot in urban environments. While it’s not necessary to practice in a city, you need to have a good grasp of maneuvering to consider yourself a true Parkour runner. The skill of a Parkour runner is measured by how gracefully she/he avoids various obstacles.
The most fundamental maneuvers are broken into three groups: jumping, vaulting, and climbing. All of these techniques are slightly more advanced and generally require a trainer. Be sure to practice in safer areas with less traffic like college campuses or local gyms.
While Parkour training is hard work, that doesn’t mean you can’t have a bit of fun. After you’ve mastered the basics, you should start developing your own personal style and techniques. Take a few moments to write down your goals for the week or month and develop a training strategy to help you achieve those goals. In your free time, try a short freestyle session and observe what moves you naturally gravitate towards.
If you have a Parkour buddy, have him/her film you once and awhile so you could observe your technique later. Whatever you do, just don’t let up. It’s far better to practice a little bit every day than for a few hours just on the weekends. Your diligence will be rewarded over time.
It might sound counterintuitive, but many Parkour enthusiasts learn a great deal by exploring fields outside of traditional Parkour. Some obvious disciplines that will help boost your Parkour training routine include martial arts, Tai Chi, yoga, and swimming. Each of these training disciplines could really help with your balance, flexibility, and endurance.
Believe it or not, some people are actually making Parkour videos in swimming pools nowadays. Who knows, you might get a few ideas from these other sports that you could creatively incorporate into your own Parkour videos. The competition is fierce for popular Parkour videos online, so you’ve got to find some way to stand out.
Since Parkour is so popular nowadays, it’s quite easy to find Parkour training groups at local colleges and fitness centers. Look online to find the closest Parkour training groups to your location and seriously consider joining. Working with a group has tons of benefits.
Just a few include increased accountability, comradeship, and higher motivation. Your fellow Parkour friends could also teach you some new moves and offer constructive criticism about technique. You might even meet a great Parkour partner in one of these groups to join you in exciting Parkour runs.
Parkour training can be tough. But if you follow the suggestions listed above, you should become at least an intermediate Parkour runner within a few months. Over time, you’ll notice that you have increased stamina, agility, and fortitude.
Always remember that Parkour is as much a training of the mind as it is of the body. Become your own coach in each Parkour session and strive to reach the goals you set for yourself. With the right mindset, Parkour training can be extremely rewarding and fun.
Parkour is quickly becoming a global sensation. Thousands of men and women from around the world are filming themselves running, climbing, and jumping through challenging environments in the “parkour fashion.” But what exactly is parkour? Where does it come from? Is there and official parkour definition online? Is there even a real parkour definition parkour enthusiasts can agree upon?
If you have no idea what parkour is, this is the article for you. Not only will we give you a detailed parkour definition, but we’ll also explore this sport’s history and tell you all you need to know if you wish to get involved in this activity for yourself. After you read this brief article on parkour, you’ll know all about the risks and rewards of taking on this hot new activity.
So, what is the textbook parkour definition? Well, first off, what does “parkour” even stand for? Parkour actually comes from the French phrase “parcours du combattant,” which roughly translates to “obstacle course.” Although the French naval officer Georges Hébert is credited with inventing the first system of what we would consider “parkour” in the early 1900s, it was really the father-son team of Raymond and David Belle that invented what we now know as “parkour.”
Raymond, the father, grew up in Vietnam during the First Indochina War. In order to survive as a child, Raymond trained himself by running around the Vietnamese jungles, climbing various trees, and jumping all over the place. Years later, Raymond moved to France and had his son, David, in 1973. David eventually asked his father about how he trained to have such amazing stamina and strength as a child. The two eventually formulated what later became known as “parkour.”
Parkour started out as a serious discipline for young men interested in pushing their stamina, strength, and mental fortitude to the limit. This first group of French parkour enthusiasts became known as the Yamakasi. People involved in the group went through various obstacles both inside and outside the gym. In addition to avoiding obstacles, group members had to sleep on the ground, always honor their commitment to gathering together on time, and never make excuses.
Today, parkour is generally defined as an activity that involves moving extremely fast through an urban setting while gracefully avoiding obstacles. But, one could say that this is the modern parkour definition version. With the explosion of the Internet, numerous parkour videos have been posted onto sites like YouTube.
Although parkour is seen as a physical discipline first and foremost, many practitioners liken parkour to martial arts. Although the physical discipline required to run a successful parkour course, the mental discipline is even more important for most serious parkour practitioners.
So, after reading over our parkour definition, do you feel like trying out the sport for yourself? If so, you need a safe place to practice. One of the best places probably near you to practice in is at a public park. Play around with the different obstacles in the park and take advantage of the soft areas to practice more complex tricks.
Another place parkour experts recommend practicing in is at school parks or college campuses. In fact, check out if there are any parkour training groups at your local college. Joining a group is a great way to keep yourself motivated and learn collaboratively.
Of course, if you have a little extra money, it is worthwhile to invest in training with local gymnasts or martial arts instructors. Although the techniques taught in these courses aren’t true “parkour,” the skills you learn here are the foundation for successful parkour runs.
There are numerous parkour experts out there who recommend training with your bare feet. Many of the original parkour runners in France trained with their bare feet in most of their training sessions. Although it might take a while for you to get used to this, it’s essential to start training with your bare feet to develop the muscles you’ll need for successful parkour. Start out with using shoes that have extremely thin soles. After you feel comfortable in these, slowly work your way to training barefoot at every training session.
As for proper techniques and parkour tricks, there are numerous books, articles, and videos dedicated to teaching people all over the World Wide Web. If you can’t join a local group of parkour enthusiasts and don’t have the money to learn martial arts techniques, just do a quick Google search and learn from the masters online. As long as you have a dedicated practice space and a reliable online or in-person coach, you should be well on your way to parkour success.
The main issue newbies have with parkour training is jamming their wrists and/or ankles. Most of the time this happens just because you haven’t warmed up properly. Take a few moments before every training session to move your ankles and wrists around in circles and stretch them out.
You also want to be sure you’re using proper technique and not putting too much weight on your joints. Make sure to use your whole arm/leg and don’t just rely on your joints. Whenever you feel pain or aching in your joints, try to take a few days off to let them heal properly.
When doing vault jumps, it’s common for parkour trainers to hit their knees, which causes extreme pain. The proper technique for these moves is all in the hips. Always be sure you lift your hips up really high before jumping out of windows, over benches, or whatever the obstacle happens to be. While you are training, there’s no shame in wearing kneepads before you feel more confident in your parkour abilities.
As you practice precision jumps, it’s quite common to slip off of your surface, which causes cuts on the shins. Make sure to always keep your feet together when you practice precision jumps. The only reason precision jump slips occur is due to the fact that one foot is in front of the other, which causes an imbalance in the body. Of course, it’s helpful to have a first-aid kit handy just in case you intend to practice precision jumps and are afraid of cutting your shins.
With your newfound knowledge of our parkour definition and tips, you should know whether or not you want to make parkour a part of your life. Of course, only you can formulate the true “parkour definition” for your own life circumstances.
Whether you see this activity as a way to have fun with friends, a mental discipline, or a great form of entertainment, is all up to you. No matter if you like participating or just watching parkour, it’s undeniable that this sport has changed the lives of many people for the better around the world. Just be sure to be careful as you practice parkour wherever you happen to be.