Introduction: Parkour

Picture of Parkour

In this instructable you will learn the art of Parkour.(Another variation is known as free running)This instructable will start out with what you need to do before you can start parkour because you need the strength, speed, and flexibility to survive this sport. if you do something stupid that gets you hurt it isnt my fault!

Step 1: Physical Training

Picture of Physical Training

The Physical training is one of the most important parts of parkour. In the next few steps I will show you what you should be doing to get stronger and how to raise you endurance. When you are doing the physical training you should always have someone with you to encourage to keep going. If you are tired tell yourself to keep going never quit unless you absolutely have to! Also you should stretch before and after every time you exercise! (dont bounce because you could hurt yourself badly)

Step 2: The Push-Up

Picture of The Push-Up

This is very simple but you have to do it properly. Lay down on the ground with your hands next to your shoulders and your finger tips in line with the top of your shoulder. your legs should be straight out and your toes should be bent to touch the floor. From this position push your body up with your arms hold it for half a second then come back down till your arms are bent to 90 degrees. You hold this bent position for half a second then repeat this till you cant do it anymore.

Step 3: Chin-ups

Picture of Chin-ups

This is another simple one to do. Find a tree branch or anything that can take your weight. Jump up and take hold of it with your fingers pointing towards you. At this point your body should be relaxed and hanging straight. Now pull yourself up till your chin passes the tree branch exedra and hold for half a second. Then come back down slowly and repeat this till you need to stop.

Step 4: Shoulder Abduction

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Stand, arms at sides, thumbs forward. Raise arms sideways 90 degrees to form a T with the body. Lower slowly back to the starting position. Use hand weights that you are comfortable with for long periods of time.

Step 5: The Sit-up

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Get on your back with your legs bent. Put your hands behind your head and slowly sit up with a half second pause when you get all the way up. Then slowly go down and repeat this till you cant do it.

Step 6: Squats/ Lunges

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This looks stupid but you need to do it. Stand up squat down and stand up. Its that easy. To do a lunge stand up squat down and instead of standing up jump up as high as you can.

Step 7: Jump Rope

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This is not only for girls if that is what you are thinking. You should jump rope for about 10 minutes a day to keep your heart strong.

Step 8: Jog, Sprint, and Walk

Picture of Jog, Sprint, and Walk

If you want to be good at parkor you need to be able to run for a long time and be able to run fast. So instead of riding your bike or driving try running or walking to wherever you are going.

Step 9: Jump and Drop.

Picture of Jump and Drop.

Find a small ledge, knee height preferably.

Stand upon the ledge and then jump out not up. This is what I mean: Courtesy of Wikipedia

When you land you should land on the balls of your feet and you then bend your knees down.

However. You should not bend your knees much past 90 degrees and generally your body should be on a slight angle. We do this so then we do not lose momentum after vaulting/ dropping off an object.

You can also use your hands to 'break the fall' and to allow yourself to make up for any lost momentum. I personally like to bring my hands to the ground between my legs, kinda like a spider or whatever.

This PDF explains Landings well!

Step 10: Rolls.

Picture of Rolls.
Wow I found this video that does a great job teaching how to do rolls so just follow the video step by step.

Step 11: Lazy Vault.

Picture of Lazy Vault.
This is an easy vault that can often come easily.

Find a couch that you can get a decent run up to that isn't too high. (1 metre run up will be plenty.)
Stand with your hip to the back of the couch.
Using a scissor kick, place your hand closest to the couch on the back of the couch and throw your legs over the couch landing anywhere on the other side.
Continue doing this, getting a bigger run-up as you go.
Next try to increase your run-up/speed and try using the other hand to push off when you get your legs over the couch. (See video slow-mo). Try landing standing up not on the couch, but on the floor on the other side.

Advance when you feel comfortable on railings. This initially may take determination.
Another PDF which may aid your learning.

More instructions to come. I'm starting the snowball.


Kryptonite (author)2011-08-18

Can we get a step about the difference between Parkour and Freerunning? And maybe something about the philosophy behind Parkour? That'd be great :D

cacj131 (author)Kryptonite2015-06-29

I am an avid traceur, doing parkour and freerunning for about 3-8 a week. Parkour was reintroduced to the public in 1987 by David Belle who was french. Him and his cousins and friends did it alot, and it became well known. It was actually called Parcour.

patriots8888 (author)Kryptonite2011-08-19

I know parkour is an actual sport and its the fastest way to get from point a to b…Freerunning is more tricks like flips and backflips etc.

Kryptonite (author)patriots88882011-08-22

I practice parkour and it's a pet peeve of many Traceurs when 'tricking' is mistaken for 'Parkour'.

patriots8888 (author)Kryptonite2011-08-23

cool i like to do parkour too

SKATERPRO (author)2013-08-01

Do u have to stretch if ur 12

Serbian Ninja (author)SKATERPRO2013-11-16

YES OF COURSE!if not, you end up with...well...let me say the lowest pain one: your leg breaks. Highest pain is: your muscles break(this is iremediable)

cacj131 (author)Serbian Ninja2015-06-29

Lol you all dont know anything about parkour and freerunning. You should always stretch before and after parkour. And yhe lowesr pain is actually jumpers/runners knee. I had it for 2 months, it is terrible. It can go away after a week of care though.

RSV26 (author)2012-02-20

whats a sisser kick??

Subdood (author)RSV262014-03-31

were you kick your leg up into the air while the utter is on the ground and backflip

RSV26 (author)2012-02-20

can you show how not to do it?

RSV26 (author)2012-02-20

this is the only thing i can not do .

RSV26 (author)2012-02-20

we do this in karaty

ked1997 (author)2011-11-01

I love parkour, and the tutorial. Usually other tuts would require paying or logging in, i just skipped those.

lenny_hernandez (author)2010-06-06

thats a bad position you should never get your butt so lifted, that affects your back and can give you trouble in the future

"your butt so lifted" what does that mean exactly? Are you saying that in the diagram the squat goes too low or stays too high?

not at all, you can go as low as you can handle, but your back should always be in a 90º position

monterto (author)2009-01-02

free running isn't a variation on parkour, it's just the movements without the silly philosophy.

milamber (author)monterto2010-07-04

no its parkour without purpose so its like freestyle parkour rather getting form point a to point be as effectively and quickly as possible u do flips and other unnecessary yet fun things

duck-lemon (author)monterto2009-02-09

You couldnt be any more wrong, except maybe if you said that the way you do parkour is the same as freerunning, oh wait you did!

monterto (author)duck-lemon2009-02-09

As far as I know they are the same thing. Running climbing jumping to get from point A to point B. Freerunning is a name used that, like I said, doesn't bind the movements to any philosophy. If I'm still wrong or unclear, correct me. But it really doesn't matter, cause if I was going to go do some parkour or freerunning I'd end up vaulting and jumping just the same.

The Jamalam (author)monterto2009-02-14

parkour = efficient
freerunning = aesthetic. does that clear things up?

monterto (author)The Jamalam2009-02-14

This doesn't clear anything up because they movements are still the same, Just with a flip here or there.

The Jamalam (author)monterto2009-02-14

no, not really. With parkour you won't need kashes or dashes, and no flips or wall spins, only wallruns when you need. Freerunning you use whatever you want, possibly inventing what you do.

XI3 (author)The Jamalam2009-03-21

well you can kind of put it this way. free running is the more flashy version of parkour. both are pretty cool to watch but Parkour is a little more practical (like running from cops maybe lol) parkour can get you from point a to b with minimal effort while free running will end up with you wasting a little bit of energy showing off. thats what my take on it is.

monterto (author)XI32009-03-21

It doesn't matter

XI3 (author)monterto2009-03-21

?? cant really tell the context behind that. can you elaborate?

Kazeem (author)XI32009-04-15

Xl3, you are correct in what you say, that free-running is a more aesthetically pleasing form of parkour, using more round-about routes, and often wasting energy on flips, wall-spins and fanciful moves, whereas parkour is an efficient A-B, no frills kind of activity. Also, to monterto, Yes, it does matter, as they have diverged and became two different things. Some people can get quite tetchy about points like this so try to take into account what people say. Hope i've cleared some things up...

monterto (author)Kazeem2009-04-15

not really

XI3 (author)monterto2009-04-15

well it really does matter what they are called. you would never call rugbee (sorry bad spelling) and football the same thing would you? they are essencially the same thing, but they are two different variations of a very similar game. as for the differences, its really simple. lets say you are a Tracuer (a person who does parkour) your main goal is to get somewhere (lets say a roof) as quickly and efficiently as possible. this means no extra flips or anything like that, just running, jumping, and climbing. if you are a freerunner however, you will not neccesarilly want to get to the top of the roof, unless you want to do a backflip off of it or somthing. you would look around and see a wall and do a wall flip or wall spin off of it. very showoffy. then you might see a rail and want to do a broken arm spin or somthing. sooner or later you miight end up on the roof, but you will waste a ton of energy and time doing so. Parkour was designed to be helpfull in an emergency. how would doing a flip help you get away from a crazy ax murderer, or push someone out of the way of a bus. the problem is that a lot of Tracuers also do free running, so while they are filming for a youtube vid or somthing they might want to add a flip here or there to make the vid a little more flashy. true parkour is basicly a martial art and a disipline. while freerunning may use a lot of the moves as a Tracuer would use, it is more about freestyle and looking good, while Parkour is all about usefullness in a tough situation. my last words. put it this way. there is a difference between downhill skiing and ski racing, but the line is a little more blurred with this argument. you definatly can tell the diff between racing and freestyle.

monterto (author)XI32009-04-15

rugby is more like football (soccer) than football

monterto (author)XI32009-03-22

It doesn't matter what you call it

kibbler (author)monterto2009-04-06

Yeah, actually, it does...

Pat Sowers (author)duck-lemon2009-02-09

you dont have to be so rude you know?

PKTraceur (author)2009-03-01

How do you roll from a high object? Do you land, then roll? Isnt this ineffective, asthe main force is taken from your landing? -RoAr

milamber (author)PKTraceur2010-07-04

you land on your feet but rather than taking all the force downward you let it throw you forward into a roll

XI3 (author)PKTraceur2009-03-21

always land on the balls of your feet (just behind the toes), i am fairly new, but when you land on the balls of your feet it gives you the ability to transfer most of your downward momentum into forward momentum. you were right in a sense of landing then rolling, but you need to put them into one motion. NEVER put your hands out in front of you (sorry to contradict the writer) or you could break your wrist. that is the philosophy of any fall, not just parkour. when you drop from a good heigth, tuck your head in, pull your lead hand around your body slightly, and roll from your shoulder, to your opposite hip. this minimizes contact with your spine, and (if you tucked your head in right) will stop you from cracking your skull. it also places your feet in a position to keep on running. look it up on youtube, videos are better than explanation or pics.

Wolf Seril (author)XI32010-06-29

So you put your hands behind you? I would like to see you roll like that without killing yourself.

PKTraceur (author)Wolf Seril2010-06-29

Well, It's been over a year now, and I'm far more experienced, haha. I've learned how to roll, just a few more kinks to get out. You will have to put your hand in front of you. Wolf, are you on APK?

Wolf Seril (author)PKTraceur2010-06-30

I don't think so. I do have an account on UF but I almost never check it. And I did notice that was a year ago, but I didn't want someone to read it and get the wrong idea.

yourface101 (author)2008-07-15

the boy scouts of america put theyre arms crossed over their chest so is that still ok for parkour training?

yourface101 (author)yourface1012008-07-15

for push ups i mean

brupbacher (author)yourface1012010-06-13

you mean sit-ups

freerunnin1 (author)2009-03-25

oh the wing press up... they take a bit getting used 2 but then theyu build u up twice th3 strength :D

brupbacher (author)freerunnin12010-06-13

what is a wing pressup? No luck googling it.

rugnor (author)2010-04-24

is treking ok too?

Pat Sowers (author)rugnor2010-04-24


matrix828 (author)2010-01-20

last step, last words.
what does "i'm starting the snowball" mean?



wiilikepi (author)matrix8282010-01-26

Well, if you push a snowball down a hill/mountain, it will grow larger.  I think the author is trying to start that type of an effect with Parkour, but I could be wrong.

Pat Sowers (author)wiilikepi2010-01-26

 it is posible

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