Parkour is a natural method of training the body to move as fast as possible using its surroundings. This 'art of displacement' requires no specific equipment or accessories: the body is the only tool. It takes perseverance, courage and discipline, but in the end it is very rewarding.
Steps
Part 1 of 3: Prepare the Necessary
Step 1. Invest in a good pair of shoes
You need shoes that offer good grip and shock absorption (even at the toe!) - no skate, soccer or football shoes. They need to be light and flexible, less protective but able to better follow the movements of your foot. Many practitioners of this discipline also recommend wearing shoes that do not have hard plastic in the center of the insole - it would significantly decrease your ability to balance on things like railings and similar items, as well as increase the risk of dangerous falls.
- A shoe with a quality flat sole and with as little rubber as possible is preferable, since small rubber bumps, like most trainers, would wear out quickly during training. Ideally, the sole should have one or two pieces of sturdy rubber so that they are more resistant and durable.
- They should also have good shock absorbers in the tip to cushion your jumps. And, of course, they must be comfortable; if they don't fit well, they won't do their job. Otherwise, you increase the chances of getting hurt when you land.
- Don't focus on brands. If you train as much as you should, you will wear them out in a few months. Also, since you train outdoors, they will get dirty. Don't throw your money away by paying attention only to the appearance.
Step 2. Wear comfortable clothes
As long as you can move fast and your clothes don't get in your way, that's fine. Make sure they stand up and that you are not half naked when you move.
- Climbing pants, as they allow you to move freely, and are durable, are fine. Brands like North Face and Salewa are recommended. Dickies are also hardy and offer freedom of movement. Avoid jeans, they are too stiff and constricting. Again, if you have a favorite pair of sweatpants, use them!
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T-shirts don't have to be anything fancy but it would be a good idea to have breathable ones. Sporting goods stores sell them in the running section. Consider wearing long sleeves to avoid scratches when learning.
You want to stay cool, so it is advisable to wear cotton
Step 3. Consider wearing gloves, at least as a beginner
Gloves are not necessary and many experienced practitioners do not even use them, in order to better feel the surfaces. That said, wearing gloves initially is a great way to avoid major scratches and cuts that would force you to quit for several weeks.
Even if you wear gloves as a beginner, you may eventually decide not to use them anymore. For the first few weeks, you will go home looking for the ice pack. Soon, your hands will get used to it
Step 4. Find a friend
You need it not only to stay motivated, but it will show you things that didn't even occur to you and force you to learn.
You can also find a parkour trainer. Someone who has been practicing it for a while is a valuable resource that will shorten your learning time and help you not get too hurt. If there aren't hundreds of traceurs among your friendships (as parkour practitioners are called), do some research; there are parkour groups all over the world who are always on the lookout for freshmen
Step 5. Find a couple of places to train
You need an asphalt jungle that looks a bit like a maze but is less dangerous and difficult than the Great Wall. When you have found one, find another. You need different obstacles to keep your head and skills fresh.
- Before jumping from one parking lot to another, however, train in a park. Grass stains are easier to treat than a broken femur.
- Stay away from private properties. The police will not turn to you and say, "Sir! How does he do jumps like that? Can I see the definition of his calves?". If trouble finds you, be courteous and go your own way. There aren't many who will understand what you are doing, but that's okay.
Part 2 of 3: Learning the Movements
Step 1. Start slowly
If you get hurt, you are out of the game. Don't face an obstacle you think you can overcome. Nervousness can get the better of you and the landing. Even if you believe you are not injured, you should also think about the long-term effects that bad exercise can have on your body. You need to adapt and get your body used to doing certain things without tearing and bruising.
Start exploring what your body can do. How high can you jump? How fast can you do a somersault? You have to understand what you can do and what techniques you need to learn. It will also help you gain awareness and control of your body
Step 2. Learn to land
There is a basic landing that you will need to incorporate into all of your falls. The principles of this technique will then be used for the more advanced ones (parkour somersaults). It is important, however, that you learn and master this technique first. There are four main points you need to remember:
- 1) When you land, your legs should be about the same width as your shoulders.
- 2) You must land on the metatarsal. In this way the body acts like a spring when distributing the weight. If you land on your heels, your body reacts like a stiff board and you injure your joints.
- 3) Do not bend your knees beyond 90 °. If you do this, you strain the joint too much and lose too much speed.
- 4) When you have a push forward, or land from a certain height, lean forward a little and let your hands absorb some of the impact. This prevents your knees from bending too much and allows you to keep running. Use the basic landing for small jumps only.
Step 3. Learn to do the shoulder somersault
This movement is fundamental and a very useful tool in parkour. It is a somersault on one shoulder and diagonal to the back. This is very important because it reduces the impact of the landing and converts the energy of the fall into a forward motion making it easier for you to start running.
If you do it on the right side you should keep your right arm close to your body and pull your chin and head close to your chest. Then you should roll onto your right shoulder and get back on your feet at the end. The reason you roll diagonally to your back is to avoid spinal damage
Step 4. Practice in vaulting
They help you overcome obstacles more easily and quickly. A vault should essentially throw you forward over the obstacle.
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Find a railing. When you jump it, put both hands on it and push your legs to the right. When your knees are above the rail, move your right arm and move both legs to the other side. You should be able to land in balance. If balance is an issue, look for a handrail with different heights.
When you have learned well. Practice doing it on the left
Step 5. Begin your jump training from a height of approximately 90cm
You should never throw yourself from a height higher than you can reach by jumping. This is because if you repeatedly land on your legs from too high, you damage your knees. Always train carefully.
Find a staircase. Start at the bottom and gradually build up. Once you have taken a step 10 times in a relaxed manner and always landing on the front of your feet, step up. Repeat again 10 times and always land on the forefoot. If balance is the problem, don't increase your height until you feel confident
Step 6. Practice pulling yourself up for strength
How could you otherwise climb walls? The muscles you use to do push-ups are the same muscles you need to use to pull yourself up and get over walls. Find a bar and practice.
- Start by pulling yourself up a little higher than when doing normal pull-ups. Get to where your elbows are in line with the bar. Then go further, try to bring your chest over the bar. Try to reach the point where you can pull yourself up and rest your crotch against the bar. Use your legs to push yourself over.
- Repeat and try to get faster and faster. Once you have mastered the basics, start calculating the time it takes to do the same route. How quickly can you finish it?
- This is the time when a friend gives you a hand. Choose an area and locate point A and point B. Then measure the time it takes each of you to go from A to B following a certain path or do it together. Which is the fastest? A second here and one there can make a difference to the final result and you can hone your technique.
Part 3 of 3: Keeping fit
Step 1. Do aerobic exercises
You have to run, jump and flip ad nauseam, so having good lungs is the priority. Use the treadmill, the elliptical bike and start swimming or boxing. That way, when you face obstacles, you won't have to worry about having to catch your breath as a first concern.
Activities such as yoga and lacrosse (a team sport) can also be helpful in training for parkour. If they help you in stamina, do it! If they can get you to stay active for an hour at a time, it's all dripping fat
Step 2. Stay fit with your body
When you have good lungs, you need to think about muscles. You don't need body building, let's face it, being able to move a car is a slower movement than jumping on it. However, work with your body weight, lifting and pushing yourself. Start doing push-ups, pull-ups, squats, and leg lifts as if they were your second job.
It may seem like working out as much as possible is best, but your body needs to rest. Do muscle strengthening exercises every other day (even twice a day if you do a light workout) to give your muscles time to replenish. In the long run it is for the best
Step 3. Increase
If you've done your five-kilometer run and are doing three sets of 15 reps twice a day, every day, for the four exercises mentioned above, great! Now do more. Don't let your body settle down. Increase 10% next week. It's also great for your motivation and spirit.
Add other exercises or change your workout routine. Keeping your body alert is the key to developing all muscle groups. If you usually swim, go play rugby. Replace your daily squats and leg lifts with planks and sit-ups. It will also improve your ability to concentrate
Advice
- Don't start parkour without warming up. This applies to all intense exercises, you have to prepare the muscles for proper performance.
- Wear something that you are not afraid of getting dirty or spoiling. Make sure you bring something to wrap your hands, like a bandage, for really rough surfaces.
- Start on easy ground, like grass. Concrete is unforgiving.
- Trust yourself. Doubts only lead to injuries.
- Bring a bottle of water. You'll thank you for doing it when you feel like melted jelly on concrete.
Warnings
- You must be fit before starting parkour; it's not something you can avoid. Take the time to reap the rewards.
- You can't walk before crawling, so start slow. Parkour is not about looking cool. Learn the simple basics before trying to be an artist of the discipline.
- Probably, sooner or later, you will get hurt. This is a reality that you have to accept to become familiar with the movements.
