Parkour training for beginners - basic elements. Parkour training for beginners at home Basic parkour

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.

You will need:

• Horizontal bar;
• Sport gloves;
• Jump rope;
• Beam;
• Stable furniture covers.

Show others

Preparing for extreme sports

Work on yourself

• How a child and an adult can learn parkour: practical advice

Essential elements

Quick navigation through the article

Preparation

Physical form

General exercises

Additional exercises

• Since tricks in parkour are quite complex and fraught with injury, at first it is better to practice with a trainer in a gym with appropriate equipment (at least mats).

  Where and how to learn parkour at the age of 9-13 and later

  A sprain or fracture will take you out of physical shape for a long period of time and it is not always possible to fully recover, so you should approach the activity with the utmost care.

How to learn parkour

Such a fashionable sports and entertainment trend as parkour has captured the minds of young people. Having mastered this art, you will feel like the agile Mowgli conquering the modern urban jungle. Currently, there are many schools dedicated to educating young jumpers. However, if you are not able to attend such classes, try learning parkour at home.

You will need:

• Horizontal bar;
• Sport gloves;
• Jump rope;
• Beam;
• Stable furniture covers.

Show others

Preparing for extreme sports

In order for the body to gain lightness and mobility, it is necessary to reconsider the entire way of life.

• Switch to separate meals, eat in small portions. Give preference to protein foods, which will help develop muscles. Don’t forget about fiber, it will carefully and thoroughly cleanse the body. Drink more fluids - about 3 liters of water per day. Eat small portions, 5-6 times a day.
• Dedicate at least an hour to training every day. Start with simple warm-ups. Gradually increase the load.

  Physical and strength training for parkour

  Mandatory exercises: push-ups, squats, pumping the press by raising the body. Regular running will help you both learn parkour and develop endurance.

• Get at least 8 hours of sleep. Then you will be able to restore energy losses.

Work on yourself

• Install a horizontal bar in one of the doorways at home. Start stretching on it and learn to twist. Gradually make the tasks more difficult.
• Attach a sports ladder or several horizontal bars to the wall. Learn to move along them using your hands. This is very important for a beginner parkour athlete. Be sure to lay a mat or a warm blanket folded several times.
• If you have horizontal bars standing next to each other in your yard, start jumping from one to the other. First, put on special gloves; they will protect your palms from slipping and also from the formation of calluses.
• To learn parkour, constantly develop your legs. Jump as high as possible; exercises with a skipping rope perfectly train the necessary muscles.
• Work on your balance. Stand alternately on one leg and then on the other, deliberately changing the position of your body. Then complicate the task by placing a beam or, for example, an old thick book under your foot.
• Perform a headstand - this skill is very important for parkour. To begin with, you can rest your soles on the wall. During self-training, you can focus on the proposed video.

Essential elements

• The main problem in learning parkour at home is mastering the technique of falling correctly. Lay out your mat and start falling, grouping your body accordingly. You need to repeat the exercise until it becomes automatic.
• Practice somersaults. Try to roll over, leaning on your palms.
• Start jumping over pieces of furniture, chairs, sofas at home. The main thing is that they are stable and there are no breakable objects nearby.

Once you have mastered the basic techniques, go outside and hone your skills. If you put in a little effort and don’t quit doing parkour after a month or two, very soon you will be able to show the same high level of performance of complex elements as the masters in this video.

How to learn parkour

Such a fashionable sports and entertainment trend as parkour has captured the minds of young people. Having mastered this art, you will feel like the agile Mowgli conquering the modern urban jungle. Currently, there are many schools dedicated to educating young jumpers. However, if you are not able to attend such classes, try learning parkour at home.

You will need:

• Horizontal bar;
• Sport gloves;
• Jump rope;
• Beam;
• Stable furniture covers.

Show others

Preparing for extreme sports

In order for the body to gain lightness and mobility, it is necessary to reconsider the entire way of life.

• Switch to separate meals, eat in small portions. Give preference to protein foods, which will help develop muscles. Don’t forget about fiber, it will carefully and thoroughly cleanse the body. Drink more fluids - about 3 liters of water per day. Eat small portions, 5-6 times a day.
• Dedicate at least an hour to training every day. Start with simple warm-ups. Gradually increase the load. Mandatory exercises: push-ups, squats, pumping the press by raising the body. Regular running will help you both learn parkour and develop endurance.
• Get at least 8 hours of sleep. Then you will be able to restore energy losses.

Work on yourself

• Install a horizontal bar in one of the doorways at home. Start stretching on it and learn to twist. Gradually make the tasks more difficult.
• Attach a sports ladder or several horizontal bars to the wall. Learn to move along them using your hands. This is very important for a beginner parkour athlete. Be sure to lay a mat or a warm blanket folded several times.
• If you have horizontal bars standing next to each other in your yard, start jumping from one to the other. First, put on special gloves; they will protect your palms from slipping and also from the formation of calluses.
• To learn parkour, constantly develop your legs. Jump as high as possible; exercises with a skipping rope perfectly train the necessary muscles.
• Work on your balance. Stand alternately on one leg and then on the other, deliberately changing the position of your body.

  Everything you need to know about parkour: what it is and parkour combinations for beginners

  Then complicate the task by placing a beam or, for example, an old thick book under your foot.

• Perform a headstand - this skill is very important for parkour. To begin with, you can rest your soles on the wall. During self-training, you can focus on the proposed video.

Essential elements

• The main problem in learning parkour at home is mastering the technique of falling correctly. Lay out your mat and start falling, grouping your body accordingly. You need to repeat the exercise until it becomes automatic.
• Practice somersaults. Try to roll over, leaning on your palms.
• Start jumping over pieces of furniture, chairs, sofas at home. The main thing is that they are stable and there are no breakable objects nearby.

Once you have mastered the basic techniques, go outside and hone your skills. If you put in a little effort and don’t quit doing parkour after a month or two, very soon you will be able to show the same high level of performance of complex elements as the masters in this video.

Parkour is an extreme and dangerous sport. However, every day he gains more and more fans who want to learn how to perform difficult tricks.

Parkour is considered an urban sport aimed at overcoming obstacles. You can become a parkourist in specialized sports schools, and start training at home.

Quick navigation through the article

Preparation

Nobody becomes a parkourist right away, starting with a triple somersault or jumping from roof to roof. Before you learn how to perform even the simplest tricks, you need to thoroughly prepare:

Physical form

A parkourist must be in very good physical shape:

• First, you should start leading a healthy lifestyle: watch your diet and get rid of bad habits, if any;
• Any sports training will be beneficial. In the first month, regular daily exercise and jumping rope will do;
• It is important to develop the body evenly: exercises must be complex in order to train the strength and endurance of all muscle groups;
• When general physical fitness is well developed, you can move on to specialized training.

  How to learn parkour at home?

General exercises

The lesson must last at least 1 hour:

• Each workout should begin with a warm-up and performing a general set of exercises (about half the time allotted for training is spent on them);
• Among experienced parkourists, running and jumping (long and high) are considered important stages of preparation. This must be done daily, in addition to other workouts;
• Mandatory exercises are push-ups, pull-ups, squats, as well as pumping the abdominal muscles.

Additional exercises

However, not every athlete can become a tracer:

• It is important to quickly and accurately assess the situation. Various ball games and badminton train attention and reaction;
• You need to have good coordination of movements. It will be useful to balance on a thin bar, learn how to quickly perform 360-degree jumps, hold complex poses with your eyes closed, etc.;
• Since tricks in parkour are quite complex and fraught with injury, at first it is better to practice with a trainer in a gym with appropriate equipment (at least mats). A sprain or fracture will take you out of physical shape for a long period of time and it is not always possible to fully recover, so you should approach the activity with the utmost care.

The most common question among those people who are just starting to practice parkour. In principle, there are only three answers: start training yourself, train with experienced tracers or organizations, or give up without even starting. We will not touch on the last option, but we will consider the first two in more detail.

Parkour- this is the art of overcoming obstacles, determined by the physical skills of a person, which he acquires during life or the training process, directly after becoming familiar with the discipline. Remember, no one will teach you and all your future beginnings are the result of the information you received from the Internet or more experienced tracers, applied in practice. It is impossible to teach parkour; parkour can be learned based on the opinions and advice of those people who have been doing it for a long time and have some experience behind them.

Where to start? Start by learning about the history of parkour and its definition. Agree, doing something you don’t understand is stupid. Quite often I meet people who cannot answer a simple question: “What is parkour?” or are at a loss to answer something. The only thing I would like to note is that parkour is not acrobatics. Yes, tracers use acrobatic elements, some of them predominate, but it’s hard to call them tracers anymore. Parkour is an efficient movement that mostly uses the arms and legs. And acrobatics adds showiness or grace to your actions, and also shows the level of your capabilities and body control in general.

If you start doing parkour on your own, like I did, don't dive headfirst into the pool. Everything should be gradual from the simplest to the more complex. Your first training sessions can be carried out on school sports grounds, separate areas in parks, etc. If the question arises, “What should I do?”, turn to parkour videos, thank God there is a lot of this goodness on the Internet. By getting acquainted with video materials, you will be able to understand how this or that element is made, because visual information is perceived better than written information.

By the way, about the articles - it’s also worth reading. You can also find a lot of materials on the topic of parkour elements on the Internet. Familiarize yourself with the terminology - it is uniform and used all over the world. This will make it easier for you to navigate the text when reading or communicating with the parkour community. Parkour training is not only about cramming and practicing the technique of specific elements, but also about developing reaction, coordination and endurance.

Take care of your physical fitness.

Learning parkour tricks for beginners - video

People with experience in martial arts, gymnastics, athletics or other types of sports activities will find things easier - this is understandable. But people who have previously had nothing to do with sports should introduce a morning warm-up and a set of strength exercises into their daily schedule, such as push-ups, squats, abs, pull-ups, running or stretching.

It takes time to achieve any success. Don't be upset if you can't monkey or jump 2m forward from a standing position. Each organism is designed differently, and the ability to learn is the same. You need willpower and dedication.

Don't take on things that your body is not capable of. This applies more to children and adolescents from 11 to 16 years old. Your passion and hot-tempered attitude to business are only good if you rationally distribute your workload. Everyone wants to fly from roof to roof, or what could be more interesting than being in an abandoned building and jumping on dilapidated structures. No, this is not what parkour teaches. You must have your head on your shoulders. Over the past year and a half, cases of injuries to children of the above age group have increased sharply. They fall on their necks, break their arms, legs, is that what you want? Therefore, be patient.

If you are completely lost, then there are organizations and teams that share their experience and help beginners in practice. In St. Petersburg it is pkspa.ru. On the website you will find detailed information about the training program.

PKSPA organizes regular training sessions in the gym. It all starts with a training block for beginners, then thanks to the training division system, you will train with people who have approximately the same experience. This allows the whole group to focus on technique for performing simple exercises that will generally prepare you to move on to the next level of difficulty.

Total: you can start practicing yourself and learn all the elements from the Internet, both from articles and videos about parkour, communicate with other tracers in your city or their associations. If it is more convenient for you to study with someone, using the Internet you can find an organization or team and join their training and learn from them.

training, parkour basics, parkour history, parkour basics

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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.

Elements:

Drop - a jump from a height, performed from a place or from a cat leap position. You can absorb the fall only with your feet, or with your feet and hands (well, or with one hand).

Spring - jumping over any obstacle without touching it. For example, flying over a railing, bush or car.

Up from down - a jump into the distance from a great height, ending with a roll.

Blind is a variation of the spring, but its peculiarity is that when pushing, the tracer does not see the landing point.

Gap - like the blind, this is a type of spring. The difference is that the obstacle to be overcome is a gap, that is, a large distance at altitude. The trick is performed both from a standing start and from a running start.

Accuracy - jumping onto a small object (for example, a railing or parapet) and then maintaining balance on it; performed from the spot. Sometimes when landing, grasping or touching an object with your hands is used, which gives greater stability.

Running accuracy - Akurashi performed with a running start.

Turn precision - turning on a narrow object by jumping and then maintaining balance on it. Can be performed both 180° and 360° degrees.

Fly roll - a jump after which the body is extended parallel to the ground, and the landing is a roll.

Two hand vault - a vault performed with two hands, the whole body or only the legs passing to the side of the hands. It can be performed both in a group and without it.

One touch is a vault performed with one arm at a right angle to the railing. In any variant, but without rotation.

Monkey vault - Two hand vault option. Decoys are used extremely often when overcoming parapets or for climbing onto objects. This is a vault jump in an even group, supported by two hands. You can also carry the body between your hands, although usually you just push your hands away from the railing. To perform running decoys, you must first make a jump, then place your hands on the railing or parapet.

Monkey splits vault - a vault in which the body is in a vertical position, the support is on two hands, the legs are widely spread to the sides.

Reverse vault is a vault with a 360° rotation, with the back going over the obstacle first, the body in a vertical position. Rotation can go through either one or two hands. You can also do it both in a group and bent over.

Speed ​​vault - vault using one hand. The body is parallel to the railing (or any other obstacle).

King kong vault is a vault performed like a decoy, only it is performed over a long distance. The body should be parallel to the ground, placing the hands on the far edge of the obstacle.

King kong vault (double) - a version of king kong, only two hands touch the obstacle (usually near the beginning of the obstacle and at the end). Helps to cover longer distances.

King kong (running) - a variant of king kong, instead of one touch, you run with your hands over an obstacle (however, the body must be parallel to the ground). At the end, the hands can be placed to perform a decoy, or a push with one hand is performed from the obstacle to dismount.

King kong splits are a vault jump performed over a long distance, starting with a jump with the body stretched parallel to the ground (flying over an obstacle), followed by pushing off with the hands from the far edge of the obstacle and carrying the body over it with legs wide apart to the side.

King kong to kash - king kong going into cash (after supporting with hands, straight legs come forward and then the whole body follows them).

Cat vault - overcoming a railing or parapet while running at an angle towards it. The tracer first jumps out keeping his body parallel to the ground, then alternately places and removes his hands on the parapet or railing (as his hands pass over the obstacle).

Dash vault is a beautiful trick, performed with a running start, pushing with one leg, keeping your legs at the corner in front of you. The legs first pass over the obstacle, then the arms are placed. You can bring it to a tuck “bent over” or perform it with your legs not together, but apart (“straddle”).

Dash vault (360°) - a variant of the dash, when there is a strong push with your hands and a 360° turn. You need to whip with your legs, otherwise you simply won't have enough momentum to turn around.

Kash vault - monkey, after which the legs are brought forward and only then comes the dismount. The higher your legs are raised, the more beautiful the trick looks. The legs can be either together or apart.

Turn vault - a vault with a 180 turn and grabbing the railing or parapet on the other side, preferably in Cat Leap (well, on a wall without ledges you can’t do it any other way). Login can be done as from any other vault (usually, however, it is done as needed).

Turn vault (underbar) - performed only on the railing. After the turn vault, the legs pass under the obstacle and the tracer flies back to the place of the push with a whip.

Lazy vault - when running parallel or at a slight angle to an obstacle, the tracer leans on it with his near hand, raising his legs in front of him with a corner, moving the center of gravity over the obstacle in flight, changing his hand. The pushing leg can be either the one farthest from the obstacle or the one closest. For beauty, grabs, scissors or other feints may also be performed during the trick.

Thief vault - lazy vault used when traveling long distances. To perform, you need to push off strongly from the obstacle with your hands.

Lazy vault (360) - after lazy, pushing with one hand and making a swinging movement with the other, turn your body 360 degrees. Rotation can occur either along the longitudinal axis, extended parallel to the ground, or in a vertical position.

Tic-Tac vault (parallel) - Can be used when the railing runs parallel to the wall, not very far from it. The tracer, placing his hand on the railing, pushes away from the wall, using its strength to fly over the railing, performing a one hand vault.

Tic-tac vault (perpendicular) - Can be used when the railing is adjacent to a wall (or other obstacle from which you can push off). It is from this wall that tick-tock is performed. There are three main variants of this trick: a) Running parallel to the railing, a hand is placed on it with a simultaneous push from another obstacle, the force of the push is used to fly over the railing, performing a one hand vault. b) Running onto the railing, tic-tac is performed, then a hand is placed, and a one hand vault is performed. c) Running onto the railing, a parallel carry (speed vault) is performed, at the same time a tic-tac is performed.

Barrel vault - Arabian somersault over a railing or parapet, supported by one arm. Legs straight.

Gate vault - performed as follows: the tracer rolls over the fence on his stomach and, holding the top of the fence with one hand and leaning on it with the other, throws his legs over to the other side, turning his body behind his legs in flight to remain facing the direction of movement. Can also be performed on railings.

Overturn - Modified Gate Vault. Rolling over an obstacle with support on your stomach and then grabbing the obstacle with both hands, throwing up your legs and turning over your head with your hands.

Pop vault - When overcoming a high obstacle with a running start, a wall pop is performed, then after taking off from the kick, either a monkey or two hand vault is performed.

Walltouch spin - If the railing is located a short distance from the wall, then when running straight towards it, making a one hand vault or two hand vault, you can jump over the railing, then rest your foot on the wall, push and, leaning on one hand, fly back.

Palm spin - A vault jump with a 360° rotation through one or two hands and landing on the point from which the element began. Usually performed with two hands. In this case, the hands are placed at your side, crossing, and as a rule, one hand is placed before the jump, the second after. With this embodiment, most of the support falls on one hand, while the other hand performs the twist. When performing an element through one hand, the rotation is set by the swing of the second hand and/or body. An option is possible when the support is on one hand, the twist is set by the second, which is removed immediately after the twist is completed.

Palm spin (pop) - Palm spin on high obstacles, performed after a run-up and a kick off the wall (wallpop).

Palm spin (reverse) - Palm spin performed towards the back (relative to the hand placed on the obstacle). First, one hand is placed on the edge, and a jump is made while rotating around this hand. Usually after this there is a twist with the second hand away from the obstacle.

Rail flip - The name says it all: a flip over your head on a railing, supported by two hands.

Underbar - Overcoming a railing or any opening by flying under it, carrying first your legs and then your whole body. Can be performed from a running start, from a standstill, or after a wallpop or tic-tac (as in “13th District”).

Underbar (360) - Flying under a railing or into any hole, holding the top edge with your hands, first carrying your head, then your legs and turning your body 360° in flight. May be performed after tic-tac or wallpop.

Drop in - After taking a vertical handstand on a parapet or railing, the tracer begins to fall forward, assumes a tuck and thanks to this gets to his feet.

Roll - Roll is one of the most important elements in parkour. This is a roll primarily over the shoulder to reduce the load on the legs when landing. Used by tracers all over the world after landing from a great height, or to maintain movement speed.

Cat leap - Jump onto a wall with your hands grasping its edge with the feet of your bent legs resting in front of you on the wall. Used when jumping onto higher walls, or when jumping over a distance slightly greater than what the tracer can jump over. Cat Leap also refers to the position of hanging on your hands on the wall, with the feet of your bent legs resting on it.

Cat to cat - A jump with a 180 degree turn from a cat leap to a cat leap, between two walls or obstacles that can be reached in a cat leap.

Corner - Jump from cat leap to cat leap at a corner with a 270° turn.

Dismount - Jump or dismount from a cat leap position with a 180° or 540° turn.

360° wall hop - Jump with a 360° rotation and then enter a cat leap.

360° wall hop (pop) - Push your foot away from the wall, followed by a 360° turn and entering the cat leap position.

Wallpop - A running push from a wall performed to gain additional height. A two-push option is possible if there are protrusions on the wall.

Tic-tac (one-two) - A push from one obstacle to overcome another or gain height. For example, a push from a wall to fly over a railing or a push from a tree to increase flight range and/or change trajectory. The push usually comes from the surface, located on the side of the tracer.

Double tic-tac - Pushing first from one obstacle, then from another, to overcome a third.

Wallrun - Run along a vertical wall. It can be done both with the aim of covering a certain distance, and with the aim of gaining height. It is also possible to run through a corner or through two corners.

Wallrun (360°) - Differs from Wallrun in that it simultaneously rotates 360° along the longitudinal axis. In this case, most often only 2 steps are taken.

Hand balance - Balancing on an edge or railing in some kind of handstand.

Cat pass - Passing an obstacle on your hands.

Double tap - Pop vault option. It is performed with an additional push or jerk with the hands on the upper edge of the wall in order to reach and grab the railing that is on the wall.

Olle flip - Roll over an obstacle without touching it with your hands or feet.

Five Point Slide - Slide along the railing at the fifth point.

Acrobatic tricks:

(Frontflip) - A forward somersault where the twist is done by swinging your arms from behind your head. Performed from a place or running (push with two legs).

(Front flip down) - A forward somersault, when first a jump is made with a jerk of the arms up, then a twist is set by swinging the arms from top to bottom. Used primarily when performing somersaults over an obstacle, such as a railing or bush. It is usually performed with a running start.

(Front flip back) - A forward somersault in which the swing occurs with the arms behind the back. The legs are in a tuck, the hands are not grasped. Gives a very high twist rate, which makes it easier to land on straight legs when performing a somersault on a plane. Performed with a running start.

(Frontflip curve) - Forward somersault with straight legs. The tighter the legs are pressed to the chest, the higher the speed of the twist. It is usually performed with a hand grip on the hips, but other options are also possible (for example, with your arms spread wide, if the stretch allows you to keep your legs close to your chest, or with your legs spread slightly to the sides). It is usually done from a height, from a place or a run (push with two legs).

(Frontflip blansh) - Forward somersault, without tuck with a straight body. performed from a height, with a running start (push with two legs).

(Frontflip curve 180°) - A forward somersault while bending over, with a 180° twist during the extension. Usually done from a height, with a running start (push with both legs).

(Frontflip wave) - A forward somersault, when the twist is done by swinging the leg and/or arms behind oneself, followed by a tuck. Performed with a running start (push with one leg).

(Frontflip wave blansh) - A forward somersault when the spin comes with a swing of the leg. Performed without taking a tuck, with a running start (push with one leg).

(Frontflip wave sag) - A forward somersault with a body bend. Performed with a running start (push with one leg).

(Superman) (gymnasts call it a “long forward somersault”) - A forward somersault, after the jump the body is extended parallel to the ground, the tuck comes to the end. It is usually performed from a height, with a running start, and can be used to overcome obstacles.

(Superman curve) - Superman in a bended tuck. Performed in the same way as a regular superman.

(Backflip) - Backflip in a tuck. When jumping from a height, your back may lean back.

(Backflip curve) - A backflip performed in a tucked position. Performed from a height.

(Backflip sag) - Backflip, without tuck, with a back arch. Performed from a height.

(Backflip blansh) - Backflip without tuck, with a straight body. The twist is set by waving your hands. Performed from a height.

(Backflip wave) - A backflip in which the twist is set by the swing of the leg.

(Backflip screw) - Backflip with rotation around the longitudinal axis, in a tuck. The screw can vary widely.

(Backflip blansh screw) - Backflip with rotation around the longitudinal axis, body straight. The screw is either 180° or 360°. Few parkourists do more.

(Angel drop) - A bending back somersault performed from the Cat leap position.

(Overbah) - When jumping forward, a backflip is performed. It is done in a group, from a place or a run. From high.

(Overbah sag) - Overbah performed without tuck, with a back arch. From a place and from a height.

(Overbah reverse) - Forward somersault when jumping back. Done from above.

(Lemming) - Overbach, in which the twist is done with a swing of the leg. Performed from a running start. Typically from a height, but can also be performed on a plane

Corks-cru - Overbach with propeller. With or without a group.

Strekosat - A backflip with a running start, in a plane perpendicular to the run line.

(Flywheel) - Sideways rotation, through the head, body in a vertical plane. Performed from a running start.

(Arabflip) - Sideways rotation, in a vertical plane, in a tuck.

(Arabflip throw over) - Arabic flip, in which the back is horizontal and the legs are thrown over themselves. Performed in a tuck or bent position. In parkour, both jumping from a height and overcoming obstacles can be used.

(Mysty) - Arabian somersault, after which the tracer becomes facing the opposite direction of movement. Achieved by pressing the head to the shoulder. In gymnastics it is considered a gross mistake.

(Dacascos) - Sideways rotation (as in an Arabian somersault) in a plane perpendicular to the take-off plane.

Internal lateral - A jump from a height with a sideways rotation, in a plane perpendicular to the edge of the obstacle from which the jump is made, in the direction opposite to the direction of the run (with the head towards the edge).

(Segun Fai) - Randat without arms. Can be done with a screw. Done with a running start.

(Bedouinflip; butterfly) - Rotation in a horizontal plane, the body parallel to the ground. The legs usually go one after the other, swinging above the head. Options: rotation can take place not in a horizontal plane, but at an angle - this is a variant from capuyero. Also, the legs may not move out of the plane of rotation. Often performed in tau-lu programs in wushu.

(B-twist) (jan-tui in wu-shu) - Rotation of an elongated body around a longitudinal axis in a horizontal plane. The approach is like a Bedouin approach, only instead of swinging your legs there is a rotation.

(Screw) - A running jump is made forward, the body is extended parallel to the ground, and rotation occurs around the longitudinal axis. Belle did it (after that he entered the Cat leap right away).

(Wallflip) - Backflip with a wall kick. Alternatively: after 2, 3 or 4 steps along the wall.

(Wallflip screw) - wallflip with rotation around the longitudinal axis, 180° or 360°.

(Arabian wallflip) - Arabian somersault, after one, two or three steps up the wall.

(Trinity flip) - Bedouin somersault off the wall.

(Wallscrew) - Front screw after pushing off with both feet from the wall.

(Wallflip front) - A forward somersault after pushing off a wall or after taking two steps up a wall.

(Tic-tac frontflip) - After kicking off the wall from the side (tic-tac), a front flip is performed. Done with a running start.

(Frontflip Handpop) - When running towards a wall at an angle, perform a normal forward somersault, with a hand push from the wall, which changes the trajectory and gives additional height.

(Wallpalm) - A trick in which the tracer runs up to a wall, jumps out, places two hands on the wall, and rotates through them in a plane parallel to the wall. As a rule, one hand sets the twist, the other provides support (although there is little support there).

(Wallpalm pop) - Side flip after one or two steps along the wall, in a plane parallel to the wall.

(Wallpalm reverse) - From a running start, place your hand on the wall, throw your straight legs to the side with rotation through your hand (in a plane parallel to the wall), then twist with the second hand. A rare trick.

(Ozi flip) - Forward somersault with a grab for a pole or tree