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!
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Step 1: 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
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.
Step 4: Shoulder Abduction
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
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
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
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
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.
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.
Step 11: Lazy Vault.
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.