Parkour is a sport that will teach you to walk, run and perform acrobatic jumps, to get from one point to another in the fastest way possible. It is a way to "flow" between two points in a shorter time than if you had followed the conventional path. It is not just a way to make a scene. It is a true art; it requires a lot of strength and agility and should only be practiced within the limits of your physical condition and ability. If you are up for the challenge, read on.
Steps
Method 1 of 3: Get in Shape
Step 1. Train with your body weight
Nothing else will train you to move and push your body in the environment like training with its weight from the start. Follow the following program twice for each training session. If you can't do it, do what you can. Above all, try to improve yourself. If you can do all the training, constantly increase the number of reps and sets a little at a time.
- 10 squats (to get to perform jumps on plyometric steps)
- 10 push-ups
- 10 leg lifts
- 10 abs
Step 2. Run often
You should run at least 11-16km per week. Running is a very important component of parkour, and you should be able to do it for long distances and sprint fast.
Other useful cardiovascular workouts are lacrosse, boxing, and swimming. Yoga can also help tone your muscles
Step 3. Lift the weights
Strength is another important aspect of parkour. You can't just hang on the wall; you will have to find a way to climb it. Follow the program described above and supplement your weight training for best results.
Don't get obsessed with how much weight you can lift. Doing the exercises perfectly and endurance (the number of repetitions) are much more important. After all, you will have to lift your body weight, not that of a car
Step 4. Stretch and warm up properly
Parkour can be a dangerous sport if you're not physically fit, so make sure you stretch well before starting. If you don't warm up before doing the stretches, you could lose up to 30% of the potential strength of your muscles. Spending time warming up and stretching will prevent injuries and fatigue.
Do not neglect any part of the body. It may seem to you that the legs are mostly used in parkour, but the arms, neck, back and shoulders are just as important. If you have an injury, you shouldn't stretch unless you have a physical therapist present (and especially you shouldn't do parkour)
Step 5. Eat a healthy diet
Lean proteins, fruits and vegetables, nuts and seeds, and non-working foods are ideal for pakour athletes (traceurs). Drink plenty of water, at least eight glasses. Many traceurs drink at least 4 liters of water a day.
- Cut out processed foods that are high in calories, or high in fat. A healthy weight and body fat percentage are important for success in this specialty. It is much easier to lift 82 pounds of muscle over a wall than 100 pounds of muscle and fat.
- You will urinate a lot, but it's worth it. Make sure you drink some water after each training session. Parkour can be very stressful for your body and your muscles need to be hydrated to be in the best of conditions.
Step 6. Get a good pair of shoes
Your success in parkour will depend a lot on what shoes you wear. Buy shoes that have grip (for climbing); they should be strong enough to withstand the strain you will put them through. They should also be light enough not to weigh you down.
- Parkour-specific shoes are appearing on the market. They are designed with the grip, support and stability needed to protect against hard impacts and to provide traction on many different surfaces. K-Swiss, inov-8 and Vibram Five Fingers are the most popular choices.
- You will quickly find that you will destroy the shoes faster than you can buy them and that it is not worth spending all that money. Buy cheap sneakers; when you destroy them, buy a new pair. The grip and durability of the shoes are not as important as the technique, but make sure that the shoes provide some traction, to climb more easily. Make sure the soles are not too thick, so as not to promote bad landing techniques and to gain more awareness of the environment.
Method 2 of 3: Mastering the Basics
Step 1. Refine your jump
While it may seem scary at first, start with the steps. Jump up, not down. Find outdoor stairs that are wide and open.
- Jump off the ground on the first step, then on two steps, then on three, etc. You should be relaxed, well balanced, relatively upright, and land softly on your toes 10 times before jumping onto the next step in the next session or week. You should start to find difficulties around 5 - 6 steps.
- Find a medium-sized railing to work on your two-handed jump. Use your hands to bring your legs up. One knee should go through the arms. Practice staying balanced when you land.
Step 2. Work on your landings
A great jump can become a trip to the hospital without the right landing. Before attempting difficult jumps, practice landings. Remember this order: collect, stretch, absorb.
At the highest point of your jump, bring your knees to your waist, with your feet under them. Extend your legs as if you are standing in midair, and let your whole body drop when you land. Place your palms in front of you to help you find balance and absorb the impact. Try to land quietly (like a ninja)
Step 3. Perfect your pull-ups
You will need to take the pull-ups to the extreme to get past walls, fences and tall obstacles.
Start with a normal pull. Then bring the bar up to chest height. Next, work to bring your chest over the bar. Try to make the movement fluid, from under the bar, up to bring it to the height of the pubis. Push your knees up and forward to give you momentum
Step 4. Master the shoulder flip
The times when you will need a somersault the most are when you will be caught off guard and out of balance. Mastering the somersault can allow you to solve the most difficult situations.
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Bring your head and hands towards your body, relax your body, arch your arms and one shoulder forward to form a circle around your head, and perform a somersault by bringing your lower back over your head. Try to complete the shoulder-to-hip somersault diagonally.
If you are afraid, start with one knee on the ground. Put one arm inside the leg, keeping the foot that is on the ground. This will help you maintain the right position during the somersault. Push yourself forward while holding your foot with your hand
- When you understand the basics of the somersault, start using it after landing from small jumps, progressively moving to higher ones.
Step 5. Run on the walls
You've seen it done in movies and now you're ready to do it. Start with walls that are just out of your reach; don't start with too high walls.
- Take a good run up to the wall, hit it with your foot and push yourself upward, grabbing the edge of the wall. Do a kip-up to get past the wall.
- When you are more experienced, you can use the corners to perform two supports on the wall, reaching a higher height.
Step 6. Be as quiet as possible
Do this for your safety and for the safety of the objects you run and jump on. A structure may seem strong and able to support your weight, but you won't know for sure until you climb it. Move lightly to respect yourself and the environment.
Less noise generally means less impact. A minor impact is good for the concrete, but especially for your knees. Listen to the noise you make when you move. Otherwise you can feel it in your bones later
Method 3 of 3: Working with Others
Step 1. Develop your personal style
When you start working with a teacher or other learner, you will notice that they all use a different path to get from point A to point B. None of these are incorrect. All you have to do is figure out what is natural for you.
Watch videos and observe others, but only up to a point. If you feel pain, question your form - but if what you do works well, don't force yourself to change your habits. What is natural to you may not be natural to another person
Step 2. Find a course to take or train with other people
Working closely with a professional is a privilege that cannot be compared to practice. Training with other people allows you to explore your own style and receive criticism that can make you improve.
- If there are no classes available in your area, seek out gym experts. If you find a professional, they can teach you everything you need to know, help you hone your skills and ensure your safety.
- If you choose to train with others, do not join too large groups. If too many people train together, there is a risk that it becomes a performance and a competition of skill. Training should be a collaboration, not a competition.
Step 3. Choose a common point A and point B
It is good advice for training, alone or in a group. Always establish a starting point and an ending point. There may be infinite paths at your disposal, but only one starting point and one finishing point.
The goal is to reach that point as fast as possible, not to perform impressive jumps and climbs. Choose a path that is neither too simple nor too ambitious
Advice
- Have fun! Parkour is not only a tough sport, but also a fun hobby. Go online and find people in your area to train with.
- Make sure you wear suitable clothes for training. Don't wear jeans and a shirt. If it's cold, put on a jumpsuit. You will be comfortable and it will protect you from bumps.
- When taking your first steps, be sure to train with someone. They can help you climb higher walls and feel more confident.
- When you start lifting weights, be careful. If you lift too many weights, you will gain too much muscle mass, and you will gain a lot of weight. You could also get injured if you lift too much weight without the right technique.
Warnings
- Always lift weights with someone by your side who can help you if something goes wrong.
- Don't try anything weird like a somersault if you've never done a somersault in your life. The roofs can wait. Start on the ground.
