Introduction: Parkour and Freerunning Collaboration

Picture of Parkour and Freerunning Collaboration

Hi everyone, I am posting this instructable so that everyone can contribute their own parkour/freerunning moves.
As bballchamp kindly pointed out, there is a line between freerunning and parkour. Parkour is about being efficient and quick in what you do to reach your destination using the least energy yet quickest time possible. Freerunning however is using moves that are pointless other than to have fun, but look better. it uses moves from parkour, made to look better but harder to do, and other moves from gymnastics, eg. frontflips to enhance the aesthetic qualities of the sport.
I am in a group called High Vaultage, and anyone practicing should go around in groups for safety reasons. Enjoy doing Parkour and have fun!

Here is a link for another instructable on parkour

Step 1: Long Jumps

Picture of Long Jumps

This is a standard jump for distance
You can practice on flat ground of off a ledge


1a.Put your arms behind you, lean a bit forward and bend your legs to about 90 degrees. This is starting position for standing.
1b.Take a run up, putting your arms behind you and taking smallish steps. This is for a running jump.
2a.Swing your arms forward whilst springing off both legs, try to take your arms behind your head and your legs behind your waist. Try to stay upright.
2b. Use your springing leg to push back and kick your trailing leg in front of you, whilst throwing your arms forward and back behind your head
3.When you feel like stopping, put your arms just in front of your waist, and put both legs in front of you.
4.When your legs hit the ground, crouch or roll to reduce the impact.


1.If you land not on your feet, try landing sooner


1.180/360 jump - throw your arms diaggonally

Step 2: Vaulting

Picture of Vaulting

Here we are, the standard vault, the easiest way (in my oppinion) to get over railings, fences, benches, tables or walls.


Find a good railing. If you are just starting out, only use one below waist height.
1.Walk back a few meters, as much as you feel necessary
2.Take a good run up, not to fast, but fast enough to get momentum.
3.About 80cm(not quite 3 ft. for imperial users) from the railing, take a small hop
4.Only put your feet back on the floor for a fraction of a second. Too long and you will lose speed
5.Place both hands on the rail and spring up straight away, putting your legs to the side and tucking them in. As your legs are near to your inside arm, remove it to let the legs past.
6.After you are over the bar (assuming you are :P), begin to straighten your legs, and when they hit the floor, crouch down marginally, and get up.


1. Do not slow down towards the end of the run because of fear, if you do, you will not clear the bar.
2. Do not forget the hop!
3. Put your legs to whichever side you find natural - i go over to the left because i am right handed.


1. 180/360 vault - Assuming you put your legs to the left like i do, hold your right hand out in front of you, and rotate it 180 degrees clockwise (if it is your left hand, 180 degrees anticlockwise). This is the position that your hand will be in. Run up normally Then as you put your hands on the rail, put your rotated hand rotated on it, then as you spring up after the hop, try to get rotating 180 or 360. degrees in the same direction that you had to rotate your hand. This is a 180/360 vault.
2.One hander - only put your outer hand on the obstacle
3.Reverse Vault - Put your legs to the other side and remove the other hand.

Step 3: Lazy Vaults

Picture of Lazy Vaults

A lazy vault is easier to do than a vault, and is more useful if you are running at a bar side on

execution paralel to a bar and put the closer hand on it
2.Immediately kick up with your closer foot and carry your other foot over after
3.Land paralel to the bar and carry on running


1.If you can't kick over, try on a lower railing


1.180/360 - Put your hand on rotated 180 degrees outwards and carry yourself over

Step 4: Monkey Vaults/Monks

Picture of Monkey Vaults/Monks

Better for getting over thin obstacles than vaulting, but harder to do.


1.Run up and hop like in a vault
2.Put both hands on the bar, spring up and tuck your legs in like a tuck jump.
3. Keep your arms straight and thrust your shoulders down, keeping your arms vertical.
4.Once your feet are over, let go with both hands and straighten your legs for a landing


If you constantly hit your feet on the obstacle, try "jumping" a bit off your arms.

Step 5: Kongs

Picture of Kongs

Kongs are basically wide-monks.


1.Run up and hop
2. throw your arms in front of you and dive forward.
3.At any point in the dive you feel like, put one hand on each side of the table, tuck your legs in and perform a monk.


If you can't get the monk in, try monking earlier


1.Double/tripple kong. Do a kong, then put your hands on again, and land it.

Step 6: Kash Vaults

A Kash vault is a cross between a dash and a kong. you can get further with these than your average kong or dash.


1.Perform a kong, and as your feet near your hands, push off your fingers slightly and then assume dash position.
2.Carry it on


if you cant do it after 20 or so tries, keep practising kongs. that is all i can say.


1.Double/triple kash variation 1. After reaching dash position, push up really hard with your arms and throw your head forward, and also tuck up your legs. Then do the kash again, without your feet touching anything.
2. Double/tripple kash variation 2. This is like a multiple kong, but you just go to a dash afterwards.

Step 7: Gate Flip

Gate flips are easy to do but look even better
(nb - i couldn't find a picture but i found a video instead ;P)
One of them fails but look at the closer one to see what it looks like.


1.Take a run up but don't hop
2.Put one hand on the top bar rotated 180 degrees and the other on the bottom bar and kick up
3.Go over slightly to the side and don't let go until you land. You should naturally do a 180


If you can't get over, try going over nearly completely sideways to practice and move up each time.


1.Throw flip - Go over so you are upside down and then let go so you go over like a frontflip
2.360 - Rotate a bit more thoroughly.
3.Symmetrical flip - put both hands on the top and flip over with straight arms

Step 8: Cat Leap

A cat leap is an ideal balance on bars and walls alike


1.Run to a bar and jump at it about a meter and a half away
2.Plant your feet on the bottom bar and then put your hands on the top
3.This can also be done on walls!

Step 9: Front Somersaults/flips

Picture of Front Somersaults/flips

The frontflip, hard to do but great fun


1. Take a good long run up, quite fast
2.Take a small hop like in the vault
3.Spring up, curl up and throw your arms forward at the same time, and lay them to rest clutching your knees.
4. When you see the sky, begin to uncurl and when you land, roll, don't crouch.


1. Do not slow down, or chicken out at the last minute, this could result in serious injury


1.180/360 flip - Do the same as above, except throwing your arms down diagonally, and do not curl up.
2.Doubleflip - jump high after the run and hop, and curl up really tight. Uncurl the second time you see the sky.
3. Highflip - run up to a low bar to start with, then a meter away, do a small hop, then flip over. Try to reach upside-down stage just as you go over the bar so if you do go too little a distance, you will land with it behind your knee

Step 10: Backflip

Picture of Backflip

A backflip is actually easier than a frontflip physically, but requires more mental determination.

1) Stand with arms above the head
2) swing arms down and back, while crouching, ready to spring up
3) Jump straight up, at the peak of the jump, bring knees into your armpits The other way around will result in a faceplant, and that's not recommended.
4) While you're upside down, spot the landing, and punch feet towards the ground HARD to stick the landing, finish with a backroll.

Ideally, you're learning this in a controlled environment such as a gymnastics gym, but if you aren't, please be careful, and be on something soft. I personally suggest a grassy hill, and flip down the hill.

The picture below demonstrates how to do a backflip off of something almost as tall as yourself, it requires less of a tuck, and more of a "throw yourself backwards and put your feet over your head" motion.

To twist, wait until you are almost upside-down, then move like you're elbowing something behind you, and look that direction.

Pictures soon-ish.

Step 11: Gainers

A gainer is a running backward kick flip type thing


1.Run up
2.Kick forward and up with your trailing foot
3.Throw your arms back and spring with your foot that diidn't kick

Step 12: Rolls

Rolls are good for long distance drops or gaps


1.Jump and plant both feet on the ground
2.fall over and put your hands on the ground, then roll over one shoulder
3.Get up and keep running!

Step 13: Underbars

Picture of Underbars
Under bars are literally, going under bars.


Watch the video


1.if you hit your feet on the floor or the mid height bar, find some wider space

Step 14: Dash Vault

Picture of Dash Vault

This can be used like the kong and vault to get over most obstacles, except this cannot be used on bars


1.Run up to your obstacle, and do a sort of 2 legged hurdle with both legs in front.
2.When your feet cross the line of the edge of the obstacle, put your hands on the obstacle and carry yourself over.


If you can't do the 2 leg hurdle without hitting it, try and find a lower obstacle


1.180/360 - put one hand on rotated round 180 degrees outwards, and kick slightly to the side

Step 15: Wall Spin

A wall spin is basically an aesthetic move


1.Run not quite paralel to a wall, hop, and plant both hands on it, the inner arm above the lower
2.Spring up, keeping your knees slightly bent.
3.When you are upside-down, take your top hand off and land facing the opposite way to the way you started at


Just be confident!

Step 16: Upwards Wall Run

Picture of Upwards Wall Run

How to run up a wall

execution head on to a wall
2.when you reach it, plant your foot and the opposite hand(ie.left leg, right hand) on the wall
3.Channel the force to your toes and fingers and push yourself upwards
4.If you feel like it, put the other hand and other foot on the wall and push up
5.When you reach the top of the wall, put one hand on the top then the other, then your feet, you should be in the cat balance position. From here, you should be able to shimmy sideways or vault up over the wall, i even did a wall spin and landed it a few times!


if you find yourself traveling away from the wall, lean forward, and put the weight on your toes.


1.wallflip - run up the wal without your hands, still leaning forward, then push off from the wall, and throw your arms behind your head, then land the backflip. You could incorporate a twist as well.

Step 17: Horizontal Wallruns

Picture of Horizontal Wallruns

This can be used to cross gaps in floor or to get over bars and other obstacles


1.Run paralel to a wall and plant your outer foot and your inner hand on the wall
2.push forwards and then place your inner foot on the wall, keeping your hand bobbing on the wall
3.Keep stepping untill you begin to fall down, then land on the floor


If you push off the wall, lean even further in

Step 18: Speed Vaults

These are just quicker 1 handed vaults without the hop and performed differently


1.Run up to the obstacle
2.When you reach about 2 ft in front of it stick your hand out (the one that stays on the bar in vaults) and just swing over it to the side.
3.Land it in the right direction and keep running.


If you can't get over, use a different obstacle.

Step 19: Aesthetic Moves and "Chase Choreography"

I will start with aesthetic moves for now. These are only needed for free running, but can be used in chases to enhance the excitement.
1.Wall spins, flips, gate flips, gainers have been mentioned previously.
2.Wall twist-run: To do this, run parallel to a wall, then place your outer hand/foot on the wall and spin round, placing your inner hand/foot on the wall on the way back. if you want to descend down a wall with a long fall, you could do this whilst pushing up to descend down. I haven't tried this yet, but maybe I will...
3.Wall flip: Run up a wall and flip off it.
4.Dive rolls: instead of vaulting a 3 ft bench, try dive rolling it! simply run up to it, hop, dive over, then plant your hands on the floor, and perform a parkour roll. keep running!
5.Hand springs: Same as flips, but you put your hands on the floor and kick your feet in the direction you're going.

Chase scenes
This is the really fun part! Basically, a group of people chase after a person in the group, and perform tricks on the way. You can make a scenario, say the chasers are ninjas, the police, gangsters looking for meat etc. Look at the chase scene below from the movie District B13 starring david belle - the creator of parkour!

Man I wish i was that good.

You could put together a collaboration of tricks with your friends, or make a 5 minute long chase scene. remember b13?

Step 20: Conclusion

I will add more moves, but if you want to as well, ask me and i will make you a collaborator!

Disclaimer: I am not responsible for any injuries, pains or death sustained by practicing Parkour and Freerunning.


armor-guy (author)2012-01-08

monkey vaults are also commonly known as kongs

The Jamalam (author)armor-guy2012-01-26

They're actually slightly different. Kongs feature a dive forward and your legs never pass your hands, while a monkey vault is upwards movement where your feet meet your hands at the peak.

do u know how many times the double-kong has been attempted and landed?

Countless, it's a staple move of one of the guys in my team when it comes to long obstacles and I find it useful on occasion. Not nearly as difficult as it sounds but it requires a lot of momentum to be performed successfully.

ked1997 (author)2012-05-20

I'm addicted to free running and parkour. There are some great instructables on the topic, and this is one of them

oblina (author)2012-03-11

lol the little girl on the bike is just like uhhhh...

RSV26 (author)2012-02-20

is this legel ? just curious

The Jamalam (author)RSV262012-02-21

Yeah, except not in areas you aren't allowed to go in.

RSV26 (author)The Jamalam2012-02-23

sweet , what is a sisser kick?

milamber (author)2011-10-13

hey guys just chucking it out their , inbox me and let me know if you want any advice tips tricks or want me to make a vid tut , iv been training for about 5 years now and im keen to help out

ElvenChild (author)2011-04-02

Do you really think that it is a good idea to put a scene from a rated R movie in an instructable that kids are probably going to be reading?

The Jamalam (author)ElvenChild2011-04-02

There's nothing harmful in the scene itself, I see no problem.

ElvenChild (author)The Jamalam2011-04-02

That is exactly what one of my tech teachers said when he I asked him why for a project why we had to act out scenes from rated R movies for a project. That night half the students in the class went home and watched the movies on youtube.

The Jamalam (author)ElvenChild2011-04-03

That's irrelevant - you might as well say that movie adverts for "R-Rated" movies shouldn't be shown on TV as people underage might watch them.

joey99 (author)The Jamalam2011-07-22

ya but it is not plesant to have cursing

The Jamalam (author)joey992011-07-22

This was over months ago. Don't ressurrect old arguments. Either way, there's nothing wrong with "cursing", people shouldn't be so offended by simple words.

joey99 (author)The Jamalam2011-07-22

well i do and i hate have to read or hear cusing so please try to keep it to a minimum

snowluck2345 (author)2011-07-20

I did a double front flip off my highschool today, my friend chickened out and just jumped off and roleld.

Tomton (author)2008-08-25

Always throw your arms straight up, throwing them forward gives you distance, but less height, and height is important unless you have quite a distance to fall. To twist, wait until almost upside down, then "elbow" an invisible person behind you and look that direction, same as the backflip.

snowluck2345 (author)Tomton2011-07-20

not how I learned to twist, I twist once I'm alittle past horizontal and can almost see the ground. Today i went for and did a 1 1/2 twisting front flip and double twisting backflip.

Aqu (author)Tomton2009-09-01

By twist, do you mean like a corkscrew i.e. spinning around the axis of the backbone?

Tomton (author)Aqu2009-09-20

Yes. but the motion should be all at once, not with various limbs trailing behind you.

joey99 (author)2010-05-18

 im afrad to do a front flip what should i do?

Billy mahony (author)joey992010-06-19

1. Can you do a back flip yet? 2. Find a Gym or Dojo where you can practice, start by diving forwards and purposefully rolling on your back, when you get the hang of this try jumping higher and rolling again. Now try running at a moderate speed and planting both feet firmly about a foot in front of your balance point with your knees slightly bent, Now jump at a 60 degree angle upwards and forwards throwing your body forwards and flinging our feet up behind yourself. If you land on your back or in a sitting position try tucking your legs in under yourself. Starting small and building up from there is the best and only way to successfully achieve any parkour stunt.

joey99 (author)Billy mahony2010-06-21

i can do the front flip on a tramp but i cant on ground because i dont know if i can do it. and i see why they say that a backflip is phisicaly easier but mentaly harder thanks in advace

snowluck2345 (author)joey992011-01-16

I'm a level 9 gymnast and when I do frontflips i run punch with my to toes and then throw my arms like i'm throwing a soccer ball. Then bring your chest to you knees and flip. Worst thing that can happen is you land on your back which hurts, but you'll be ok. However if you chicken out, you could land on your head.

casemaster5 (author)snowluck23452011-04-18

I'm a level 12 warlock.

snowluck2345 (author)casemaster52011-04-18

I'm a level 16 warforged barbarion or a level 15 sorcerer pixie

I eat people of your level for a mid morning snack.

keep in mind this is dnd 3.5 but my warforged has a 42 ac and is fully fortified. aswell as having a spell resistance of 21

The Jamalam (author)casemaster52011-04-26


ski4jesus (author)joey992010-08-17

hey, a backflip is sooo much easier and funner if you learn it, but people are just too afraid to try it because the first time is sooo mentally hard. just go to a gym or youre trampoline and try it. dont be afraid, cause there is practically no way to land bad on a backflip if you are commited. yah, flat-ground is hard, practice by jumping off a curb onto a beach/soft ground. have fun jumping!

joey99 (author)ski4jesus2011-04-18

I have had thebackflip for a while now(like 2 weeks after my comment) but i dont have no soft ground to try it like i would in parkour( on the tramp is way to easy now and i dont have any where else to do it, any other place you know of),Thx in advanced!!!

tynow (author)2011-04-24

look at last part ow looks painful (sarcasm)

a_traceur (author)2009-09-29

I think parkour is way cool! I really want to learn it but i have a mental fear blocking my path to ultimate freedom.

a_traceur (author)a_traceur2009-09-29

And it would be awesome to learn balance and the precision.

milamber (author)a_traceur2011-03-02

then go for it (yes i realise this comment is from 09)

macgyverkid (author)2009-03-29

I have no one to run with who's done it before, I don't have a place near my house to practice. WHAT DO I DO! Please someone help me.

milamber (author)macgyverkid2011-03-01

get some friends and start training their is always somewear to train be it the local shopping center a school some bushlands etc

edfel01 (author)2009-04-25

nice instructable!

The Jamalam (author)edfel012009-04-25

thanks! You freerun too?

edfel01 (author)The Jamalam2009-04-26

no, i'd like 2 try it but i live in the country and im not sure were you'd do this at...

The Jamalam (author)edfel012009-04-26

got any gates? even people, i learnt to do a kong vault over my friend XD but yeah. if you have like a barn you can learn to jump out of the windows etc.

edfel01 (author)The Jamalam2009-04-28

nope no gates and we just tore down our barn to put grain bins in...would the woods work?

milamber (author)edfel012011-03-01

definatly i have done much training in the bush/ forrest/woods any places that have allot of obstacles are good altho technically parkour is urban movement woodland trainning is fine

milamber (author)2011-03-01

also just thought i'd make a few comments about shoes for parkour it is vital that you have a shoe that wil hold up things to look for are grip - very important allows you to run jump land leap etc with out slipping flexibility goes hand in hand with grip and leads to greater comfort their are several shoes on the market specifically made for parkour they do however have a tendancy to be rather expensive i do recomend something cheap as any shoe used for parkour will sooner or later need to be replaced i personally wear a pair of dunlop volleys they have exelent grip and flexibility their durable and cheap at about $20 a pair i can afford to replace them continuasly i highly recomend them as they are cheap and proven however if you feel like taking a step further then let me introduce the world free running and parkour federation (WFPF) ko's (know obstacles) their only available from they cos $39.99 + shipping they weigh almost nothing and are incredably grippy others have recomended nik'e darts and a french shoe called the feiyue (meaning fly forward) just look for what suits you

Your Average Guy (author)2009-11-18

I was thinking, "Where could I possibly practice this?"

And then I just realized, schools are great places for parkour. I live right down the street from an elementary school one ways and my school the other ways, each about a mile away. I'm kinda new to parkour so I'll keep this instructable in mind. It is actually well written, clear, and understandable. :)

Check for a very friendly parkour forum :)

Billy mahony (author)2010-06-19

Parkour isn't about strength, it's all about being light on your feet and having quick reaction time. Muscle and bulk will just slow you down, but having good muscle definition is a definite must. You'll find that doing some simple/basic parkour is actually the best way to train for the harder stuff.

The Jamalam (author)2010-05-18

The earlier the better. Start out small, keep your fitness up and make sure you have core strength.

About This Instructable




Bio: Figured it was high time to give this a quick edit. I was an active part of the K'Nex community from about '08, I ... More »
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