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...
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!
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
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
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.