Parkour training for beginners at home. Elements, tricks, techniques of parkour Basic elements of parkour for beginners

Greetings to everyone who reads our magazine for women and children - in this article we will continue to study what parkour is. Since most teenagers are interested not only in the history of its origins, but also in learning parkour tricks, which we started talking about in the previous article, here the topic of our conversation will be learning parkour for beginners, i.e. the very technique of performing the basic elements of this extreme sport.

The very first thing that novice tracers (followers of parkour) are taught is to jump with a soft landing and then roll over the shoulder. “Roll” is the name of this element. Then you can master more complex elements:

• develop the ability to maintain balance on a very narrow surface - “balance”;
• running along a steep wall - “wallrun”;
• the ability to move in a “goose step” on a narrow surface – “cat balance”;
• ability to walk on hands – “catpace”;
• in parkour, the most important thing is the ability to land correctly - “landing” - you cannot stop after jumping from a height, your legs bend while still in the air and spring on the ground, i.e. then the movement continues with a flip jump or some other way;
• several elements that allow you to use one obstacle to overcome another, generally called “tic-tac”.

To make parkour training for beginners complete, special jumps are being practiced:

• the simplest regular jump is drop;
• a jump relying on widely spaced arms, followed by the passage of bent legs between them - a decoy (monkey);
• jump with push-off with hands - “manual jump”;
• a jump on a completely unknown surface that is untested - a “blind jump”; parkour training for beginners
• in the literal sense of “flying over an obstacle”, i.e. jump without support on legs or arms - spring;
• a jump with landing on a very small surface on which it is difficult to stay on - a “precision jump”.

How to start learning parkour for beginners, what should be taken into account?

The most important thing is to go through the basics, starting with increasing basic physical activity. And only then master the simplest jumps, with support on your hands, correct landing, roll, balance. You shouldn’t rush to jump to a more complex one if you haven’t mastered the simple one yet - you’ll still have to come back and practice. It won’t be “like in the movies” right away, even if you spent a lot of time watching parkour.

Only after you can perform the standard elements listed above without difficulty, will you be able to move on to mastering more complex ones: tick-tock, decoys, spring, and so on.

Don't overestimate yourself, contact a parkour school, you can provide them with a video of how and what you do. Only after more experienced tracers tell you what is parkour training for beginners (zero level) you have completed it, you can start practicing the most difficult elements: walrun, hand balance, walking on hands and other elements. Many of these schools teach parkour for free.

And below you can watch a video of parkour training for beginners. Believe in yourself and everything will work out.

We've all seen the movies Yamakashi, Casino Royale and The Bourne Ultimatum. If you also played Assassins Creed, you even did parkour - at least virtually.

Yes, this is the same sport where you have to jump from roof to roof and climb over walls with ease. It’s very cool to watch from the outside someone who overcomes obstacles in the city that everyone bypasses and does not consider at all as something that needs to be conquered and overcome. This inspires you to improve your own body, to explore the limits of its capabilities. Plus, it looks much more interesting and seems much more useful than any sport: how will the ability to lift weights help you in a zombie apocalypse, when you need to run away from brain eaters?

What is parkour, history of its appearance

Parkour is overcoming the obstacles of urban space, moreover, effectively and naturally.

Those who practice parkour are called traceurs: they jump over obstacles, climb walls, and conquer city buildings. Their goal is to get from point A to point B in the most efficient way possible.

The history of parkour is very interesting. It originated in France; its origins are considered to be military tactics of the century before last, designed to help soldiers escape from captivity and hide from persecution. In fact, this is a method of military training for French soldiers. Once again, the new turned out to be well forgotten by the old, only now this practice is used by fitness soldiers, so to speak.

What is the difference between parkour and freerunning?

Often these terms seem to be used interchangeably. These sports indeed have a lot in common, but there is a small difference.

Parkour is simply maneuvering through an urban environment using jumps, turns, and complex movements effectively. There is no need for any other complex acrobatic stunts.

In freerunning, efficiency fades into the background, giving way to cool acrobatic movements. This is a more spectacular sport.

If you watch a video of people flipping over while jumping off a wall, know that this is freerunning. If they just jump over fences and climb walls, they are tracers, not freerunners.

Why is parkour needed?

Parkour is fun! He teaches you to deal with fear of the world around you, turning the city into a giant playground. It's fun to find creative ways to move around the city and pretend you're running away from zombies. This helps you not to lose your inner child, let it out, explore the city and the limits of your own body, and finally just play.

Running, jumping, climbing walls. Parkour is a full-body workout that simultaneously improves body control and coordination.

Parkour is a challenge to yourself. It requires physical and mental stress from you. At first it will be difficult for you to do some movements, but over time you will have enough strength and coordination, and you will be able to work out movements of high complexity. You will encounter obstacles that seem insurmountable, and the deeper you look within yourself, the more you will begin to understand that your body is capable of exceeding what you previously thought was your limit. In short, parkour will make you a man. You will be able to prove to yourself what you are capable of, become more confident in yourself, and this will affect other areas of your life.

Parkour is a great way to make friends. It's a team sport, so to speak. It is usually practiced in groups whose members are very friendly and supportive of each other. This is not a competition. The overall goal is to have a good time and improve yourself.

Parkour can save your life. We at the editorial office believe that a man should keep his life under control and cope with all the difficulties that occur in his life. Parkour gives you skills for extreme situations.

We joke about zombies that you have to run away from in an urban environment, but seriously: sometimes only a quick and confident escape can save your life, and there will probably be some obstacles in your way. You have to somehow get around them, right? Parkour will help.

Parkour teaches you to think creatively. It teaches you to perceive the surrounding space differently. Instead of walking around the city, as the architects expected when they designed it, you can do it the way you want.

Stairs? We don't need smelly stairs! Every wall, every fence, every ravine becomes an opportunity to try a new movement. This is both a game and creativity - and they will come in handy in the most unexpected moments, when you need to solve a problem in a non-standard way.

How to start doing parkour

Find a team of tracers. The best way to get started with parkour is to find a local tracing group and join them. The people in this sport are super friendly and will always support you. Guys who are already experienced in parkour will give you valuable instructions, plus there will always be someone nearby who will show you how to do it and help you do the most difficult moves. Of course, if an accident happens to you, there will always be people nearby who will call an ambulance.

Remember safety. There is no need to take unnecessary risks. Your goal is to have fun and get out of your comfort zone, not to get hurt. The first question after being shown a new trick should be: “What injuries can this cause?” It is necessary for the guys to support you and help you if necessary. Before each training session, inspect the area for hazards: broken glass and the like. Basically, don't be an idiot.

Do not rush. Know your limits. Just because people around you are doing crazy stunts and jumping from rooftop to rooftop, it doesn't mean you should do the same. Don't try to do too much in too little time. Your body needs to adapt to parkour. Don't move on to more advanced movements until you master the basics. Also, don’t overestimate your capabilities and don’t take these activities too seriously. Pride leads to falls, and in parkour falling really hurts.

Don't bother anyone. Parkour should be practiced in parks, courtyards and on the streets. Try to avoid sidewalks where there are a lot of pedestrians. If someone asks you to leave, leave. If the police bother you, be polite, explain what you are doing, and go somewhere else if asked. Parkour is not the most widespread sport in our country. If you help him earn a good name, that's cool.

Basic Skills

Balance

A very important skill for parkour. You will often have to walk on something narrow, small, slippery and stand on the edge. You will need muscle strength and good coordination to avoid falling to the ground. Learn to balance while standing on the rails and walking on them.

Run

To successfully escape from any aggressors within the city, you need to run. Running in parkour requires both speed and endurance. If you train often, the skill will come on its own over time, and we would also advise you to pay attention to the usual runs that are dear to our hearts: 5 km with acceleration - and you’re done.

Bounce

Jumping plays a big role in parkour. They jump to overcome differences in the height of objects, to get over ravines and the like, and to overcome obstacles.

Precise jump

Precision Jump allows you to jump onto small surfaces: the top of a wall or a rock peeking out of the water. An accurate jump requires concentration, balance and awareness of your capabilities.

Tick ​​tock

A combination of wall climbing and jumping. This technique allows you to reach places higher than your normal jump level. When a person runs towards a wall, pushes off with his foot and jumps somewhere else. Very often this trick is used in combination with others.

Drop

An active jump somewhere to a lower surface. When you first start learning parkour, never jump off surfaces that are taller than you are. You need to practice landing, and your body needs to adapt to the stress that comes with jumping from a height.

Landing

The ability to land safely after a jump or drop is a very important skill for a tracer and freerunner. Landing correctly allows you to immediately get up and move towards the next obstacle and, more importantly, eliminates the need to call an ambulance.

The choice of landing method depends on several factors, namely: 1) the height from which you jump; 2) the distance you cover in a jump; 3) the surface on which you land; 4) previous movement.

Landing onbothlegs

They are more effective than landing on one leg and reduce the level of stress experienced by your unfortunate body. So whenever you can, try to land on both feet. When you land, touch the ground with your toes first, feet shoulder-width apart, knees slightly bent.

Your goal is to land as softly as possible. To do this, bend your knees when landing, but not 90 degrees, that's too much. If you are jumping or jumping to a very high level, or if you are jumping forward with too much momentum, let your torso pass between your knees, placing your hands on the ground so that they also absorb shock. When you put your hands on the ground, it will be easy for you to get up and move on. This landing method requires practice, you need to start with low drops and then move on to higher ones.

Roll

A very important skill to avoid getting hurt. Typically performed to soften the force of impact on the body, reducing your chances of injury. As a general rule, you should roll immediately after landing, when you drop from a high place or when you jump forward at high speed. If done correctly, the roll will help you land and get back on your feet without a scratch. Looks like a somersault. It is important to group correctly, and your weight will do all the work for you.

Vault

As you run, you will encounter objects that will be too difficult for you to jump over. This is where the vault comes in. You place your hands on an object and use them to jump over it. There are different types of vault, you can use them depending on the type of obstacle and your own preferences.

How to climb a wall

Stairs are for the weak. Sometimes it is much more effective to go straight up somewhere. This is where you need wall tricks. Take your time with them. When you have already learned something, then move on to it. Never climb onto objects that you cannot jump from - this is the golden rule.

Vol ran

It will help you climb high and very quickly. Volleyball is a complex movement, and not an easy one at that. To successfully do this trick, you need to run, jump, climb onto the wall and hang on it - not as easy as it seems.

Kat Lip

It's a combination: you jump and climb. You'll need to use cat lip when jumping onto higher walls or jumping further than your normal jump. You need to grab the edge of the wall and rest your bent legs in front of you against the wall.

Parkour is one of the most popular extreme sports. People who engage in this sport are constantly trying to explore new reserves of their body and discover the hidden capabilities of their body. Parkour combines a large number of very complex elements that can take years to learn. If you are interested in learning parkour tricks, then you need to be prepared for the fact that this process will be quite long, but you will also be pleased with the result.

Parkour Basics: Where do trick names come from?

In order not to get lost in such a large number of rather complex elements and in order to simplify speech, among like-minded people it is customary to use names or terms that denote tricks of varying complexity.

The names of some tricks may come from the names of animals. For example, a trick called Monkey is similar to gorilla jumping. The names of individual tricks can indicate real actions, for example, Dash - moving the body forward. Stunt performers can come up with other names themselves, using their imagination. Individual extreme sports fans can classify tricks depending on complexity into certain groups, such as basic and acrobatic, styles, flows and various combinations.

Basic elements of parkour

If you decide to learn how to learn parkour, first of all you must learn the basic elements of parkour - this is a system of movements that allow tracers to overcome obstacles of varying difficulty. It is quite important not just to bypass these obstacles, but to overcome them.

Parkour has three basic exercises, and until you memorize them to the point of automaticity, there is no point in going further. The basics of parkour are:

• Drop (landing when jumping from a height).
• Roll (somersault that extinguishes excess inertia)
• Manki (basic vault).

Drop

This is a jump from a certain height and lands on your feet. This trick can be performed either while standing still or running - it depends on the height and situations. The drop allows you to quickly descend from any obstacle. But you need to remember that jumping from a serious height, in particular one that exceeds your own height, always seriously loads the knee joints and spine, so you must soberly assess your capabilities and land softly, otherwise your knees and back will hurt after running . In this case, a roll over the shoulder or a short touch of the ground with your hand is ideal - this action allows you to extinguish some of the inertial forces.

Roll

This trick is a somersault, the task of which is to extinguish inertial forces. First of all, it's worth noting that even the best parkour athletes in the world advise learning this trick first. Although it seems simple and virtually useless, the roll is one of the most important, useful and difficult elements.

Rolls or rolls are performed mostly over the shoulder, which reduces the load on the legs and joints when falling.

1. Before you hit the floor, you must find the trajectory of your movement and a place to place your hands.
2. The correct positioning of the hands quite seriously affects the correctness of the entire execution of the roll.
3. After this, you need to lean forward and bend your knees.
4. Hands are placed in front of you and slightly to the left (in case the roll is made on the right shoulder) and vice versa.
5. After these actions, the roll itself is performed: shoulder - shoulder blades - hip. The head needs to be pressed to the shoulder, which we are not using.
6. At the same time, when performing a roll, you must tuck your legs in order not to reduce the speed of movement.
7. Once you have performed this element at a sufficient level, you will be able to continue moving without losing speed.

It is quite important to be able to roll equally over both shoulders.

Monkey

This is one of the basic elements for every vault. It can be done both from a running start and from a position just standing still.

Technique:

1. You should be close to the obstacle, then place your hands on it approximately shoulder width apart.
2. Jump, pressing your legs to your chest.
3. Bend forward and begin to move your legs between your hands.
4. At this time, being above the obstacle, you need to push away from it with your hands, and then remove them.
5. While in the air, support comes from your hands, so you need to hold them as tightly as possible.

Beginners should use obstacles as low as possible when practicing. In general, these are the main parkour techniques.

How to land correctly in parkour?

It is very important not only to perform tricks well, but also to know how to land correctly in parkour. Landing on both feet is called “landing.” In this case, the landing absorbs the inertial force due to bending the knees, squatting, and additional touching the hands to the ground.

Similar to the roll, landing is one of the key steps in mastering parkour for beginners. If performed correctly, the drop will prevent impact and soften the landing itself to protect the knees and feet from the risk of injury.

There are several principles to note:

• Landing is done exclusively on the toes, because landing on the entire foot is quite painful.
• You shouldn't hold your arms straight and actually drive into the ground, you should use all the means to absorb the fall in parkour.
• The knees should not bend the legs more than at a right angle, because in this case the entire load will be directed to the joints.
• We keep our back virtually parallel to the ground.

Complex parkour techniques - styles

Styles are the same standard tricks, but slightly modified to increase their effectiveness to a greater extent. Such a trick can be considered a modernized Dash, to which a transition to Two hand or a rotation of 180 or 360 degrees is added. With these elements you can emphasize your skill and not repeat yourself in other people's ideas.

Cat lip is one of the types of jumping on a wall with a sharp grip on its edge, together with the emphasis of the legs slightly bent at the knees in front of your body and with support on the wall. This trick is intended for jumping on fairly large walls or over “chasms” that cannot be jumped over just like that. A cat-to-cat trick is a jump between walls with a 270-degree turn.

Corners - jumps on corners with a 270 degree turn. Tick-tocks or pushing from an object to overcome another. They are used to gain altitude. Such pushes can be performed both from a tree and from a wall. There are also double tick-tocks. The name speaks for itself.

Wallrunning, or as it is also called - Wallrun, is done with the goal of flying a distance and gaining the required height. In this case, running can be done through a certain corner or corners. A balance is needed to balance on a pipe in order to walk along it without falling. Relying on your arms and legs, you can do cat balance. Balancing with your hands on small objects is called hand balance.

The double tap is performed with a jerk or push off with both hands over the top edge of the wall. 50−50 is an element that is used when pushing from a wide variety of obstacles with two hands. The main option for performing this trick is to jump up from a hanging position. Used to grab an obstacle at a height.

Difficult jumps over obstacles - springs

A spring is a jump over an object without touching it. It is done with a running start, using railings or even cars as obstacles.

Roll jumps from serious heights into the distance can end with a roll, unlike a drop, in which the legs are loaded much less. But in order to ensure a gradual descent, you need to move forward strongly and gradually land. For a safe landing, it is very important to roll as competently as possible.

A blind is another type of sprin. It differs in that during the push the athlete cannot see the point that is selected. When flying, it is very important not to catch anything, calculate the correct landing and avoid damage.

The gap is considered one of the variants of the spring; it is done both from a place and during a run-up.

Akurashi - jumping onto an object with a small area, for example, a railing or the like, and then balancing on it. Sometimes, to ensure better stability during landing, a hand grip or touching the same object is used. Akurashi must be performed from a running start.

In parkour, support-type jumps are also widespread, such as paramet, one-touch and many others.

Many have seen the films "District 13", "Casino Royale", "The Bourne Ultimatum". This is a sport where a person must jump on roofs and climb over walls. It's interesting to watch someone overcome obstacles from the outside.

Parkour in real life has become part of culture and sport. young people were not spared and Next we will talk about parkour combinations for beginners.

Parkour - what is it?

Freerunning relegates efficiency to the background; acrobatic movements take on special importance here.

Why is parkour needed?

This sport teaches you to fight fears about the outside world and turns the city into a big playground. When non-trivial ways of moving around the city are found, it helps to explore the boundaries of the body's capabilities.

Parkour requires physical and mental effort from a person. At first it will be difficult to do any movements, but soon you will have enough strength and coordination to work through complex elements. Tracer faces obstacles that seem insurmountable, but gradually he begins to understand that the body can surpass what previously seemed to be the limit of its capabilities.

Plus, parkour is a great way to make friends. The sport is usually played in groups and members are friendly and supportive of each other.

Parkour in real life can save you. It gives skills for After all, sometimes a quick escape can save a life, and perhaps there will be some obstacles along the way.

Parkour teaches you to think creatively. Thanks to him, a person perceives the world around him differently. Instead of just walking the streets, the tracer can do it the way he wants. Every wall becomes an opportunity to try a new move.

Parkour Basics

The best way to start parkour is to find a group of tracers. The people here are very friendly and supportive in everything. They will provide valuable guidance, and there will also be someone nearby to show you how to do parkour tricks for beginners and help you do difficult moves.

It is necessary to remember about safety. The goal of parkour is to have fun by getting out of your comfort zone, not to get injured. It is necessary for professionals to support beginners and help them if necessary. Before training, you should inspect the area for danger - broken glass and similar objects.

There is no need to rush, you should know your limits. Just because someone around you is doing tricks and participating in such entertainment as parkour on the roofs, does not mean that you need to do the same. The body must adapt to the new sport. You cannot move on to complex movements without mastering the basic elements of parkour. Also, do not overestimate your capabilities and take classes very seriously.

It is important not to disturb anyone. Parkour is practiced in parks and courtyards. Places with a lot of pedestrians should be avoided. If they ask you to leave, you need to leave. Parkour is not the most popular sport in the country.

Parkour: movements

All parkour combinations given below are the basis of this sport.

1. Balance. A very important skill. The tracer will often have to walk on narrow, small, slippery objects or stand on the edge of buildings. You will need muscle strength as well as good coordination to avoid falling. You need to learn to balance while walking on the rails.

2.Run. To hide from aggressors inside the city, you need to run. If you practice often, the ability to run quickly will come on its own. You should pay attention to simple jogging.

3. Bounce. Rooftop parkour requires good jumping skills. They jump to overcome objects of different heights.

4. Tick ​​tock. climbing a wall and jumping. This technique allows you to reach places located higher than the level of a regular jump. Very often this trick is used with others.

5. Drop. Active jump onto a low surface. When you first get acquainted with parkour, you should not jump from a surface higher than your own height. Landing needs to be practiced.

6. Landing. Learning to land after a jump is a vital skill for a tracer. It allows you to immediately get up and move on and, importantly, eliminates the need to call an ambulance.

7. Landing on both feet. It is more effective and reduces the level of stress that the tracer’s unfortunate body experiences. So whenever possible, you should try to land on both feet. First of all, you need to touch the ground with your toes. The athlete's goal is to land as softly as possible. To do this, you need to bend your knees when landing. If you are jumping onto or off a very high obstacle, or jumping forward with a strong impulse, you should support your hands on the ground so that they absorb shock.

8.Roll (somersault). A necessary skill to avoid injury. Typically performed to soften the force of the blow to the torso, reducing the chances of injury. The roll must be done immediately after landing. If done correctly, it will help the tracer land and get back up without a scratch. It is important to group correctly, then the weight will do all the work.

9. Vault. While running, you encounter objects that will be very difficult to jump over. This is where vault is needed. You need to put your hands on the obstacle and use them to jump over it.

What to do with the walls? Sometimes it is much more effective to climb somewhere directly, rather than using the stairs. Here you will need to perform parkour tricks with a wall. Remember: you should never climb onto objects from which you cannot jump.

How to learn parkour

You can study in a specialized organization (parkour school) or independently. But the presence of adult mentors is mandatory. You should start training by overcoming small obstacles, honing your jumps and tackles.

Someone will ask: why not immediately go to professionals? The answer is simple: the parkour section may have age restrictions. But if you have gymnastics skills, this indicates the possibility of a professional career as a parkourist.

Parkour techniques for beginners

Mastering tricks is possible if you have good physical fitness. Physical skills need to be trained simultaneously with parkour training.

Parkour - what is it? First of all - jumping.

Exercises for better mastery of them can be as follows:

• To develop balance. It is better to train on parallel bars, which are located on courtyard areas. You need to jump from the upper beam to the lower one, make a careful turn and jump back.
• Jump to a height, pushing off with both legs.
• Jump to a height, pushing off with one leg.

• Jumping strength training squats.
• Jumping with support on hands. Parkour school teaches how to overcome obstacles by jumping over them using your hands. This movement is better expressed by the decoy trick. Support is placed on both hands, while the legs are pressed to the chest, and the torso is moved slightly forward. Then you need to change the balance of your torso and carefully throw your legs forward.
• Somersaults. To create a good basis for exercises, you need to master the roll. It involves a quick roll over one shoulder. To learn how to do a roll correctly, you need to know how to do somersaults on a flat surface, after which you can move on to jumping from small heights, gradually increasing the distance.

To effectively advance in this sport, you need to have fairly strong arms and legs. As regular additional exercises you should use:

• Push-ups and pull-ups.
• Running to train endurance, which is very important in parkour.
• Squats to develop leg strength.
• Stretching exercises. Flexibility is important when mastering acrobatic elements. In addition, it strengthens the body.

Trying to learn how to do elements of parkour pumps up the entire torso well, so training can be supplemented with stretching exercises or done at the end.

Overcoming Fear

An important factor influencing the mastery of acrobatics elements is the ability to overcome fear. After all, what is parkour? As mentioned above - overcoming obstacles. Fears are conditioned by basic ones. You don’t have to try to drown them out, since they protect the body.

You just need to think about the correct sequence of mastering the elements. Gradual expansion of capabilities allows you to feel the confidence necessary to master new exercises. The moments when you need to overcome fear must be based on a good physical base.

Date: 2010-07-01

Here is a list of a few basic parkour tricks with descriptions that will help you improve your technique and make your practice much safer.

It should be noted that this is a list of only some of the basic parkour movements and is in no way intended to constitute established rules that should be followed by all tracers. Also, being able to perform several tricks does not automatically make you a tracer, and does not mean that what you are doing is called parkour. You must understand the reasons for the need for a particular movement and feel the moment when it needs to be applied with the greatest possible efficiency.

So, as we all know, parkour is not any one element or trick, but a bunch of movements, a series of tricks while crossing the terrain from point A to point B.

Parkour requires constant practice!

I hope the famous phrase from Lisse*:

“Once is never”

...and another famous line from David Bell:

"You did it. Now do it well!"

will help you in your training.

Another aspect of parkour training is physical exercise. Strong and resilient muscles are necessary to perform dexterous and efficient movements over long periods of time. Of course, this aspect includes a healthy, well-balanced diet and proper nutrition. So if you're serious about your workouts, no more fatty foods, empty drinks, and sugar.

In this article we will look at several basic movements used in parkour. Read and study. The French equivalent of the terms is indicated in parentheses.

Some movements may seem more difficult to you than others and will take longer to master. Be patient and be prepared to spend a lot of effort to master the “base”.

I find that it is much easier for beginners to learn a trick if you break each move into three parts. Having worked on each part separately, you can move on to working on the movement as a whole. I call this approach PCV method:

An approach
Any initial movement leading to an obstacle - run-up, waving of arms before jumping, etc.

Contact
Contact with an obstacle with hands or feet.

Exit
Exit from a trick, such as landing or rolling. In general, the point where the impulse passes into the next movement.

Roll; The Roll (Roullade)– the purpose of the roll is to dampen the inertia of movement and minimize the load on the legs (mainly on the knee joints).

As you land, bend your knees, bend over, transfer your body weight to your arms, tuck your chin to your chest, and roll on your back, starting at your right shoulder and ending with your left lower back. Do not roll through the center of the spine - this can damage your back. The roll can also be performed starting from the upper left part of the back and ending with the lower right.

Accuracy; Precision Jump (Saut de Precision)- precise jump from one place to another. Used when jumping on railings, handrails, walls, posts.

Focus on where you land. As you jump, tuck your feet under you. Maintain your balance in the air by helping yourself with your hands. Continuing to focus on where you land, straighten your legs toward your landing point. When landing, bend your knees slightly to soften the impact.

Tick ​​tock; Tic-Tac- used to overcome a low horizontal obstacle, pushing off from another - vertical - obstacle (usually a wall or tree).

Run up to the obstacle, push off hard with one foot from the ground, and with the other foot push off from the side of the vertical obstacle (approximately at waist level). During the jump, do not forget to pull your other leg (which you used to push off the ground) as close to you as possible, otherwise you will trip and fall. Once you land, continue moving.

Arm Jump; Arm Jump (Saut de Bras)- Used to overcome the space between two objects with hands grasping the opposite support; when the distance is too great to perform a normal Precision Jump.

Performed from a running start or from a standing position. After jumping, extend your arms and one leg forward. Meet the obstacle with your foot, protecting yourself from hitting your knees against the wall.

Pop Volt; Pop Vault (Passe Muraille)– used for climbing a high wall or other vertical object.

As soon as you run up to the obstacle (not too fast), push off strongly from the ground with one foot, push off the wall (at waist level) with the other foot, and grab the top of the object with your hands.

Before performing this trick, make sure there are no shards of glass or sharp wires on top of the object to avoid cutting your hands.

Drop Jump; Drop Jump (Saut de Fond)- literally “jump from a height.” Keep in mind that this is one of the most dangerous tricks as it is performed at a decent height. I do not recommend doing it alone, without a spotter.

Drop Jump can be performed from a running start or from a standing position. Mentally mark the landing spot and jump. Maintain your balance in the air by using your arms as stabilizers. When landing, bend your knees and lean forward, rolling over your back to reduce the stress on your knee joints. After completing the roll, continue running.

Choose places to jump where there is no gravel or smooth surface where you could slip before you complete the trick. Also make sure the landing area is clean, level and safe (uneven surfaces can cause ankle sprains).

Volts; Vaults (Passement)– used to overcome low obstacles: railings, parapets, low walls, etc. Can be done in different ways:

Using both hands– having reached the obstacle, push off with both feet from the ground, and, transferring your body weight to your hands, additionally push off from the support with your hands. Pull your knees towards your chest to avoid hitting your legs against an obstacle. While in the air, stabilize your body with your arms and focus on your landing point. Once you land, roll and continue moving.

Using one hand- the same as in the first option, except that at the moment of the jump you do not rely on both hands, but only on one. The body takes on an almost horizontal position.

Handing Drop; Hanging Drop (Lache Release)- used for jumping from one higher support (tree branch) to a lower one.

* Lisses- a town in France, the birthplace of modern parkour.