How to Do Parkour: Beginner’s Guide to Freerunning and Movement Training
Parkour, also known as freerunning, is a physical training discipline that involves moving through obstacles in an efficient and fluid manner. It is a form of movement that emphasizes on speed, agility, and strength, and has become increasingly popular in recent years as a way to stay fit and challenge oneself.
What is Parkour?
Parkour is a sport that originated in France in the late 1980s and early 1990s. It was developed by a group of young men who were looking for a way to train their bodies and minds in a way that was challenging, fun, and functional. The discipline quickly spread throughout Europe and the rest of the world, and today there are millions of people who practice parkour as a way to stay fit and improve their movement skills.
Why Learn Parkour?
Learning parkour can be a great way to challenge yourself physically and mentally. It can help you develop better balance, coordination, and strength, and can also improve your confidence and problem-solving abilities. Parkour is a sport that can be practiced alone or with others, and it can be done anywhere, from a local park to an urban environment.
How to Get Started with Parkour
If you’re interested in learning parkour, the first step is to find a qualified coach or instructor who can teach you the basics. It’s important to start with the basics and build a strong foundation before moving on to more advanced movements. You’ll also need to invest in some basic equipment, such as comfortable athletic shoes and clothing. With practice and dedication, you can become proficient in parkour and enjoy all the benefits it has to offer.
Table of Contents
- What is Parkour?
- Why Learn Parkour?
- How to Get Started with Parkour
- Basic Parkour Movements
- Advanced Parkour Movements
- Training for Parkour
- Safety Tips for Parkour
What is Parkour?
Parkour is a physical discipline that involves moving through obstacles in an efficient and fluid manner. It is often referred to as “freerunning” and is a popular form of movement training that has gained popularity in recent years. Parkour was developed in France in the 1980s and has since spread to countries all over the world.
The History of Parkour
Parkour was developed by a group of young men in the suburbs of Paris in the 1980s. They were inspired by military obstacle course training and began to develop their own method of movement that focused on efficiency and fluidity. The discipline was originally called “l’art du déplacement” (the art of movement) but later became known as parkour.
The discipline gained popularity in the early 2000s thanks to videos that went viral on the internet. Today, parkour is practiced by people of all ages and backgrounds and has become a popular form of movement training and fitness.
The Philosophy of Parkour
At its core, parkour is about overcoming obstacles and moving through the environment in a fluid and efficient manner. Practitioners of parkour believe that the discipline can help build confidence, strength, and resilience. They also emphasize the importance of safety and caution, and encourage practitioners to only attempt movements that they are comfortable with and have trained for.
Parkour is often described as a philosophy as well as a physical discipline. It encourages practitioners to think creatively and to find their own paths through the environment. Practitioners often describe parkour as a way of life, and many believe that the discipline can help them overcome personal obstacles and challenges in addition to physical obstacles.
Getting Started with Parkour
Before you start practicing parkour, it’s important to have the right gear and equipment. Here’s what you’ll need:
Parkour Gear and Equipment
- Comfortable clothing: Wear lightweight and breathable clothing that allows you to move freely. Avoid baggy clothes that can get caught on obstacles.
- Grip shoes: Choose shoes with good grip and traction to help you stick to walls and other surfaces.
- Gloves: It’s a good idea to wear gloves to protect your hands from cuts and scrapes.
Once you have your gear, it’s important to follow these safety tips:
Parkour Safety Tips
- Start small: Don’t attempt big jumps or complicated moves until you have mastered the basics.
- Warm up: Always warm up before practicing parkour to prevent injuries.
- Practice with a partner: Having a partner can help you stay safe and provide feedback on your technique.
- Be aware of your surroundings: Always be aware of your surroundings and the potential dangers they may pose.
- Know your limits: Don’t push yourself too hard and always listen to your body.
| Tip | Description |
|---|---|
| Start small | Don’t attempt big jumps or complicated moves until you have mastered the basics. |
| Warm up | Always warm up before practicing parkour to prevent injuries. |
| Practice with a partner | Having a partner can help you stay safe and provide feedback on your technique. |
| Be aware of your surroundings | Always be aware of your surroundings and the potential dangers they may pose. |
| Know your limits | Don’t push yourself too hard and always listen to your body. |
By following these tips and using the right gear, you can safely and effectively get started with parkour.
Parkour Movements and Techniques
Basic Parkour Movements
Parkour is all about movement and efficiency. Basic parkour movements are essential for any beginner looking to get started in the sport. Here are some of the most common:
- Jump: The jump is the most basic parkour movement. It involves jumping from one point to another, such as from a wall to a nearby ledge.
- Balance: Balance is key in parkour. Practicing your balance will help you perform more advanced moves with ease.
- Roll: The roll is a fundamental movement in parkour that helps you absorb the impact of a jump or fall. It’s important to learn how to roll properly to avoid injury.
- Climb: The climb involves using your arms and legs to scale a vertical surface, such as a wall or building.
Advanced Parkour Techniques
Once you’ve mastered the basic parkour movements, you can move on to more advanced techniques. These moves require more strength, balance, and coordination, but they can be incredibly impressive to watch and perform. Here are some of the most popular advanced parkour techniques:
| Technique | Description |
|---|---|
| Precision Jump | A precision jump is a long jump that requires precision and accuracy. You need to land on a specific target, such as a narrow ledge or rail. |
| Wall Run | The wall run involves running up a wall and pushing off to reach a higher surface. It requires strength, speed, and coordination. |
| Cat Leap | A cat leap is a jump that involves grabbing onto a wall or ledge with your hands and pulling yourself up. It’s often used to traverse gaps or obstacles. |
| Bar Swing | A bar swing involves using a horizontal bar to swing from one point to another. It requires upper body strength and coordination. |
Remember, parkour is all about practice and progression. Start with the basics and work your way up to more advanced techniques. Always train safely and listen to your body to avoid injury.
Parkour Training
Physical Conditioning for Parkour
Parkour requires a high level of physical fitness and conditioning. To improve your strength and agility, incorporate the following exercises into your training regimen:
- Bodyweight exercises: Push-ups, squats, lunges, and burpees are great exercises to build strength and endurance.
- Plyometrics: Jumping exercises like box jumps, depth jumps, and broad jumps can help improve your explosive power and coordination.
- Cardiovascular exercises: Running, cycling, and swimming can improve your endurance and help you maintain a high level of energy during parkour training.
- Balance and coordination exercises: Practicing balancing on one foot, walking on narrow surfaces, and performing bodyweight movements with eyes closed can improve your balance and coordination.
It’s important to warm up before each training session and cool down afterwards to prevent injury and aid in recovery. Stretching and foam rolling can also help improve flexibility and mobility.
Mental Preparation for Parkour
Parkour requires not only physical strength but also mental fortitude. To prepare mentally for parkour, consider the following:
- Visualize: Visualize yourself successfully completing a parkour move before attempting it. This can help build confidence and reduce anxiety.
- Practice mindfulness: Focus on the present moment and your body’s movements during training. This can help improve your concentration and reduce distractions.
- Set goals: Set realistic goals for yourself and track your progress. This can help motivate you and give you a sense of accomplishment.
- Stay positive: Parkour can be challenging, but maintaining a positive attitude can help you overcome obstacles and stay motivated.
Remember to take breaks when needed and listen to your body. Pushing yourself too hard can lead to burnout and injury. With consistent training and mental preparation, you can improve your parkour skills and achieve your goals.
Parkour Progression
Setting Goals for Parkour
Setting goals is essential in any physical activity, and Parkour is no exception. When starting out, it’s important to set achievable goals that will allow you to progress gradually and avoid injury. Some examples of goals you can set for yourself in Parkour include:
- Mastering a specific Parkour move, such as the precision jump or the cat leap
- Increasing your speed and agility while performing Parkour movements
- Improving your endurance and stamina for longer Parkour sessions
- Overcoming fear and mental barriers associated with Parkour
Once you have set your goals, it’s important to track your progress regularly to ensure you are on track to achieving them.
Tracking Your Parkour Progress
Tracking your Parkour progress can be done in several ways. One way is to keep a training journal where you record your goals, training sessions, and progress. This will allow you to see how far you have come and identify areas where you need to improve.
Another way to track your progress is to film yourself performing Parkour movements and analyze your technique. This will help you identify areas where you may need to make adjustments or where you are excelling.
| Tracking Your Progress: | How to Do It: |
|---|---|
| Keep a training journal | Write down your goals, training sessions, and progress |
| Film yourself performing Parkour movements | Analyze your technique and identify areas for improvement |
Remember, Parkour is a journey, and progress takes time and dedication. Celebrate your achievements along the way, no matter how small, and keep pushing yourself to reach your goals.
Parkour Communities and Events
Joining a parkour group can be an excellent way to learn and train with other enthusiasts. These groups can offer support, guidance, and motivation to help you progress in your parkour journey. Here are some tips on how to find and join a parkour community:
Online Communities
There are numerous online communities dedicated to parkour. These communities are a great way to connect with other parkour enthusiasts, share tips and advice, and find local groups. Some popular online communities include:
- Reddit’s r/Parkour
- American Parkour Forum
- Parkour Generations Forum
Local Groups
Many cities have local parkour groups that meet regularly to train together. These groups often have experienced coaches who can offer guidance and support. To find a local group, try searching online or on social media for parkour groups in your area.
Attending Parkour Events
Attending parkour events can be a great way to meet other enthusiasts, learn new skills, and have fun. Some popular parkour events include:
- Art of Motion
- Red Bull Art of Motion
- NAPC (North American Parkour Championships)
Attending these events can be a great way to see some of the top parkour athletes in action and learn from their techniques. It’s also a great opportunity to meet other parkour enthusiasts and make new friends.