Parkour Techniques and Movements

7/27/2019 Parkour Techniques and Movements

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TECHNIQUE & MOVEMENT

TUTORIALS
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Parkour is not a set of moves or tricks, there are basetechniques that are used regularly but are not the moves

of Parkour. They can be varied and changed to suit a

particular situation or environment. These are designed

to give you the building blocks to go out and innovate and

find your own way of doing things.

As long as the application of speed and efficiency are

observed, you are applying the principles of Parkour.

Remember, Parkour is more than just the movement, its

the philosophy that makes it unique.

IMPORTANT!
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PURPOSEAs well as being excellent for building strength, endurance and coordination, the ability to

move around effectively on all four limbs can be quite useful.METHOD

> The base technique to quadrupedalmovement should have you assuming aposition where:

> Your hands are placed shoulder width apartdirectly underneath your shoulders.

> Your back should be parallel to the ground

>

Your shins parallel to the ground.> Knees off the ground, toes in contact with

the ground.

> Next you should start to move forward!

> When moving you should move alternatearms and legs.

> When the right hand goes forward the left

leg should move forward at the same time.> When the left hand moves forward the right

leg should move as well.

> Keep the knees at approximately the samedistance from the ground at all times, keepthe back parallel with the ground.

QUADRUPEDAL MOVEMENT

Try not to stretch your self out too far, crowd yourself by bringing the knees in too close tothe body or stick your backside into the air. Avoid resting the knees on the ground, if youwish to rest then assume a crouched position or stick your backside in the air.

The reason for this particular movement pattern is that it forces the mind to coordinate thebody in such a way that it increases your overall body control and awareness; it is alsomore balanced in a physiological sense.


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PROGRESSION

Once you have a firm grounding in the base technique of quadrupedal start to experiment

with making it more difficult. Varying the shape and alignment of the body when doingit. Move up and down stairs, on rails, sideways, backwards, get down really low tothe ground, do it on your elbows and knees like soldiers under barbed wire, use yourimagination. There are many different ways to move on all fours. This is an opportunityto do some of the things that initially should be avoided; sticking the backside in the air,stretching yourself out or crowding yourself. But you only want to do this once you havemastered the base technique.

QUADRUPEDAL MOVEMENT


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> When the foot lands on the ball of the footyou do not want the heel to be any more than

an inch from the ground, with the foot rollingfrom ball to heel, so the heel contacts theground when you are running overlonger distances.

> Be aware of the foot rolling from side toside when running, you should aim to landwith the foot square to the ground, avoidlanding on the inside or outside of the footand rolling.

RUNNING

When running try and be as silent as possible, noise is a good indication that you aredoing damage to the joints. By focusing on keeping out landings silent you use yourmuscles more effectively to absorb impact, rather than using the bone structure, whichdamages joints

Use of the arms The rate and power at which you swing your arms has a direct relationto the power from your legs and the overall speed at which you run. The arms are notsimply there for balance, but to help propel you forward.

Unless you have professional coaching, running is much like any other skill for Parkour. Itinvolves a lot of experimentation, trial and error on your part. Play with it; find ways to runas fast as possible (sprinting), and also how to comfortably run for long periods withoutbecoming out of breath, and without using too much energy.

REFERENCES & FURTHER INFORMATION

>www.runners-corner.com

>www.posotech.com

>www.yourrunning.com
http://www.parkour.asn.au/http://www.parkour.asn.au/http://www.parkourpedia.com/http://runners-corner.com/heelstrike.phphttp://runners-corner.com/heelstrike.phphttp://runners-corner.com/heelstrike.phphttp://www.posetech.com/http://www.posetech.com/http://www.posetech.com/http://www.yourrunning.com/how_not_to_heel_strikehttp://www.yourrunning.com/how_not_to_heel_strikehttp://www.yourrunning.com/how_not_to_heel_strikehttp://www.yourrunning.com/how_not_to_heel_strikehttp://www.posetech.com/http://runners-corner.com/heelstrike.phphttp://www.parkourpedia.com/http://www.parkour.asn.au/


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PURPOSEA safe landing assist in reducing the wear and tear on joints associated with jumping and

vaulting consistently. Landings without rolling are only advised on smaller drops. Once youstart to add momentum and height into the equation it becomes necessary to roll.

METHOD

You might think landing is fairly self-explanatory. However, like any fundamentalmovement used in Parkour, landings are a crucial technique that need vigilant practiceand an examination of technique, in order to be both safe and effective.

> From the ball of the foot being placeddown, the heels can roll down towards theground. Depending on the impact you aretaking through the feet, this may or may notbe necessary (a drop, for example, would bea good time to roll the heel down,as opposed to landing from a vault without asignificant drop afterwards, where it may notbe quite as important).

There is no strict rule about this; its anawareness you have to build within yourselfover time.

GENERAL LANDINGS

> A focus on the placement of the feet on theground is important. You aim to land on theball of the foot down (between the toes andthe arch of the foot).

Not the toes, not the heels, and noflat feet.


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GENERAL LANDINGS

When landing with precision (upon a thin wall, for example), a great amount of control isrequired. This takes time to develop.

If you are aiming to stop on the object in question without toppling forward you may needto sink down through your feet. Instead of letting your body weight carry you forward. Ifyou keep your centre of balance high, it is much more difficult to control any momentumcarried over from the jump, than it is if you sink down, bending the knees.

With regards to the 90 degree rule, you will find many differing opinions on whether it isaccurate or not. We are providing one here. You are encouraged to do your own researchand come to your own conclusions regarding what you will chose to do in the end.

PROGRESSION

Adding height and speed. You will find as you add these elements to the landings you will

need to roll to absorb the shock.


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Balance for most is purely a mental thing. If you can stand on two feet you can balance.If a rail is two inches off the ground most people could walk along it quite easily. But put

that rail 10 feet in the air and suddenly its not so easy.

One of the biggest factors is telling yourself you will keep your balance even whenit seems there is no saving yourself. By simply changing a mindset balance will oftenimprove straight away. Many people fall off a rail because they tell themselves they havelost their balance when in fact they were never at risk of falling. People have come backfrom seemingly impossible positions to regain balance simply because they refused toadmit defeat.

When you start working on balance you will find there are some days where it is acontinual battle to stay in balance, every few steps along a rail you have to stop and focus

before you can move on. Other days it is easy and balance comes with little effort at all. Aswith most things, the more you practice the easier and more natural it becomes.

PROGRESSION

You can continue to challenge your balance as it improves by looking for surfaces thatare thinner, more unstable or at different heights. You can also change things like howmuch you use your arms (arms at your side rather than reaching out for balance). Closeyour eyes to make it harder, crouch down. Your imagination is the limit, as long as you arechallenging your body neurally you will be improving your balance.

BASIC BALANCE


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PURPOSEUsed to assist in absorption and spreading out of impact upon landing.

When used correctly the roll will save your body from wear and tear suffered from trying toabsorb all the impact from a landing with the legs alone.

When executed correctly the roll can be performed painlessly on concrete at high speeds.

The technique described below is the one that works for most people. There are manydifferent was of rolling that work.A good roll is one that allows you to roll on concretepainlessly and without damaging yourself. So if you find a different method that worksfor you then that is the right one for you.

METHOD

Find a place that has some grass to roll on. The grass allows you to roll without hurtingyourself but at the same time allows you to feel where you would hurt yourself if rolling onconcrete.

For the purposes of this explanation the roll will be done over the left shoulder. If you arerolling over the right shoulder then change instructions to suit.

> Begin by assuming the stance shown inthe photo opposite. The leading foot shouldbe on the same side as the shoulder youwish to roll over. So in this case the left footis facing forward, while the right foot isslightly to the right and facing about 120degrees away from the direction youare facing.

ROLLING

> From here crouch and place the handsas shown opposite. The hands go downin line with the right foot as shown with thedotted line. The right hand facing forwardand the left hand placed behind, or anywherein the blue circle, pointing 90 from thedirection you are rolling in.

> Note the arrows opposite. Make sure toput space between your hands and left foot,putting your right hand in front of theleft foot, not beside it, and keeping the left

leg on the outside of the left arm. Somepeople let it sit inside the arm. This can resulton you kneeling on your arm, which canbe painful.


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> Allow the forearm to lower to the ground.

This should stop a common mistake people

make, where they fall onto and hurt theshoulder. Make sure to keep the left leg onthe outside of the left arm as if you let ittrack inwards you run the risk of kneeling onyour forearm.

> From here push with the left leg to giveyourself forward momentum. You will roll overthe left arm and onto your shoulder. As theback of your shoulder makes contact with theground tuck your right heel to your backside.Roll diagonally across the back, from leftshoulder to right hip and then onto your feet.

> Do not let your head hit the ground!

> The left foot should make contact with theground first. The right foot should come upstill tucked under the buttocks.

> From here you continue the motion until youare upright and are able use the momentumto take of running.

ROLLING


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> See the picture opposite for where youshould feel the ground as you roll (green

line), and also the danger points where youshould not roll (blue dots). If you are hittingthe points indicated then you need to modifythe roll to avoid them.

BE AWARE. When you start to progress with this roll off heights and with speed thetechnique will need to change, you will need to land with feet closer together and be moreadaptable and dynamic with the arms. The majority of people need to learn this basictechnique before they can move onto the more advanced form. Be aware of your body asyou progress and be careful.

PROGRESSION

When you start to feel confident that your roll is good enough to attempt on concrete thenstart training it on there. You may get some bruises initially as you iron out your technique,

but if you are consistent you will start to master it.

Make sure to practice rolling over both shoulders

As you start to master the concrete start to practice jumping off low heights and rolling.

As you improve off heights progressively add speed into the equation as well.

Practice rolling backwards and sideways as well. You never know when you might land atan odd angle and need to be able to save yourself with a roll rather than falling in a heap.

ROLLING


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PURPOSE

Used to move vertically (in the majority of cases), both up and down. Climbing is a

fundamental skill of Parkour, and, as with other fundamentals, you can always improve.Climbing builds general strength, endurance, agility and coordination.

METHOD

Climbing is not something we can teach you through a tutorial. However, we can offer tipsfor safety, which are vitally important as you learn.

THREE POINTS OF CONTACT

Always try to have three points of your body secure as you climb. For example, two handsand one foot are securely placed as you move the second foot, or two feet and one handare secure as you move the second hand as shown below. This ensures a steady base,and should you slip, you are ready to catch yourself, thereby preventing a fall.

CLIMBING


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CLIMBING

PROGRESSION

Attempt more challenging climbs, ones that have fewer points to hold onto. Climb forlonger periods of time. Change the directions you go in, increase the challenges you giveyourself when climbing.

TESTING SURFACES

Before applying your weight to a hand/foot hold, test it out to make sure it will hold you

safely without slipping or breaking. This way you keep yourself secure, so that if the objectyou are moving towards is too fragile, it wont cause you to fall, because youll realise thedanger before you apply your weight.

STRENGTH

A good base of all-over body strength, endurance and stamina is important before doingany climbing in particularly dangerous situations (heights, for example). Wherever you go,you need to be able to get down again. Its no use getting half-way up a rock-face or thewall of a building, only to tire or run out of strength.


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PURPOSEUsed to get up over a wall either with a run up, a dead hang or from a Saut de Bras.

Correct climb up technique will allow you to get up and over a wall quickly when appliedcorrectly.

METHOD

Initially, most people will need to find a wall that provides an over grip (first image) to beginlearning this technique. This allows you to concentrate on how to use the feet correctly.

> Whilst hanging by the hands place thefeet on the wall in a split foot position, onefoot slightly above the other.

> From here you need to use the legs to start

the movement. It is common misconceptionthat a climb up is all in the arms. That iswrong! The majority of your power comesfrom the legs. (You can do climb ups using

just the arms, but that is an advancedtechnique.)

> Hold tightly to the wall and push hard withthe feet, actually pushing into the wall. Acommon mistake many people make is topush down the wall, this results in the feetslipping down the wall and the individual

failing to climb up.> Because your arms anchor the body, you

will pendulum out and up, this techniqueallows you to use the most powerful musclesin your body (your legs) to get you most ofthe way up the wall before you need toengage the use your arms.

CLIMB UP LEVEL ONE (OVER GRIP)


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> Once the legs have straightened youneed to pull yourself up over the wall with

your shoulders and arms. Depending onstrength and technical ability the need toactually bend the arms to pull yourselfup varies.

> Make sure to get your head and chest overthe wall, do not try and keep them away fromthe wall.

> Do this explosively, do not try and pullyourself up slowly. If you lack strength andcontrol you will slip down the wall.

> This can be the most difficult part formost people, the transition between usingthe legs to start and the arms to finish offthe movement.

CLIMB UP LEVEL ONE (OVER GRIP)

If you do not have the coordination or strength to complete the move then practice

it in reverse. Doing this consistently WILL get you strong enough to eventually do a

proper Climb Up.

Start from the upright position and lower into the arm jump position. Make sure that whenyou lower yourself that your feet do not slip more than a couple of inches down the wall.If your feet are sliding down the wall too far you will find it difficult to master the climb up.By doing this you build strength and coordination. It assists the body in understanding themovement needed to get back up the wall.

While this movement requires a degree of strength to complete you do not need to be amuscle man/woman to be capable of performing it.

PROGRESSION

Move onto walls that have no over grip. Try walls with different surfaces: grippy, slipperyetc. Use the legs less and less, until you can climb up using just your arms.


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PURPOSEUsed to get up over a wall either with a run up, a dead hang or from an arm jump. Correct

climb up technique will allow you to get up and over a wall quickly when applied correctly.METHOD

After you have mastered climb ups with an over grip you will eventually need to learn themon walls that do not allow you to start with an over grip.

The technique is much the same, but there are a few minor variations to assist in helpingyou. Unfortunately this is a technique that will require a degree of strength from the fingers.Something you will have to train by practicing hanging off walls.

> Whilst hanging by the hands place the feeton the wall in a split foot position, one foot

slightly above the other.

> Make sure to hang at full stretch.

> Many people start with the arms flexed. Thisactually makes it more difficult as you cannotpush into the wall very well, and as you willbe using your legs to start the movement youwant to be able to use them effectively.

> From here you need to use the legs to startthe movement. It is common misconception

that a climb up is all in the arms. The majorityof your power comes from the legs. (You cando climb ups using just the arms, but that isan advanced technique.)

CLIMB UP LEVEL TWO (NO OVER GRIP)


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> Hold tightly to the wall and push hardwith the feet, actually pushing into the wall.

A common mistake many people make is topush down the wall, this results in the feetslipping down the wall and a failed climb up.

> Make sure that when you pull up the wall youdo so explosively, do not try and pull yourselfup slowly. If you lack strength and control youwill slip down the wall.

> Once you reach a certain point in thepull you will need to reposition the hands to

complete the climb up.> The most common method is to hop

the hands forward as you reach the pointillustrated opposite.

> Make sure as you reach this point that thehead and chest are moving over the top ofthe wall. You will not be able to climb up ifyou hold your upper body away from the topof the obstacle.


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If you do not have the coordination or strength to complete the move then practice itin reverse.

Start from the upright position and lower into the arm jump position. Make sure that whenyou lower yourself that your feet do not slip more than a couple of inches down the wall.If your feet are sliding down the wall too far you will find it difficult to master the climb up.By doing this you build strength and coordination. It assists the body in understanding themovement needed to get back up the wall.

Avoid placing elbows on the wall to help you up, this is a bad habit that leads to damagedelbows.

PROGRESSION

Try walls with different surfaces: grippy, slippery etc. Use the legs less and less, until you

can climb up using just your arms.


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PURPOSEThe passement is used to quickly and smoothly pass over medium sized obstacles. It can

be applied to obstacles when approaching them directly or at angles.METHOD

While learning approach the obstacle directly at a slow to medium pace. For thisexplanation the legs will be going to the right, reverse the information for left side.

> As you approach the obstacle you want toleave the ground from your left foot, kickingthe right leg upwards to assist the body inclearing the obstacle, reach your left arm outto prepare to make contact with the obstacle.

Both feet should have left the ground beforeyour hand makes contact with the obstacle.

PASSEMENT SPEED VAULT

> Avoid placing your hand on the obstaclebefore you take off. The reason for this is thatit usually means you will ride the obstacle,as explained below.


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> As the left hand comes down to makecontact with the obstacle the momentum

from the initial jump should be enough to getyou over the obstacle.

> The left hand comes down not as a pivotpoint or an extra push for momentum (thoughyou can do this) but to assist withstabilisation to control the movement andallow you to exit the vault in thecorrect position.

> Be very aware of whether you use thehand as a pivot, it will become apparent as towhether this is happening by the manner inwhich you exit the vault. If you are exiting the

vault on a crooked angle, not in the directionyou took off from, then it is usually becauseyou are riding the obstacle with your arm.



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> As you exit the other side of the obstaclecorrect your posture back to vertical by

dropping your left foot towards the groundthis will naturally pull the body to the left andyou can land upright, and continue in thesame direction as you took off from.

> Come down one foot at a time so you cancontinue into a run afterwards.

> If the obstacle is a bit higher than you arecomfortable vaulting you may find a need totap the outside foot on the obstacle forbalance and stability. As you improve and

gain mastery of the vault you will then beable to remove the foot tap and clear theobstacle cleanly.


With slight variation this same technique can be used to vault obstacles on an angle aswell, usually referred to as a lazy vault.

PROGRESSION

Start with small, low obstacles.

Avoid the urge to place the hand on the obstacle before taking off; this isnt a progressionas the body mechanics and use of momentum are completely different.

Practice both sides, at a faster pace, eventually a sprint and practice at different angles.


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> As you start to get up and over the obstacletuck the right leg under the body to avoid it

clipping the obstacle.

PASSEMENT LAZY VAULT

> As you pass over the obstacle you need tolevel the hips out. Bring the backside parallelto the ground, as you do this the left handwill naturally drop down on to the obstacle,allowing you to control your exit on theother side.

> As you exit the obstacle land on one leg and

run out of the vault.


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Many people have a natural tendency to kick up the inside leg rather than the outsideleg when attempting this vault. This is not incorrect, but through experimentation we have

found the outside leg technique to allow more control and height to be gained from thevault in the long term. Try and learn both as they can both be applied in different situations.

PROGRESSION

Adding height and speed to the vault. Trying the vault on different surfaces; slippery andrough. Vault rails.

PASSEMENT LAZY VAULT


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PURPOSE

The Dash Vault is used to quickly pass over medium sized obstacles. It is usually applied

to obstacles when approaching them front on.METHOD

The vault commonly referred to as the Dash is another vault that uses the directpassement technique with minor variation.

The difference is in how you exit the vault, starting it off as a normal passement thenbringing the second hand down to land on the obstacle to assist with balance andfinally bringing the feet around to land facing in the direction of travel. There is a distinctadvantage of approaching the dash in this manner in the alternated placement of thehands ie. one hand placed on the obstacle before the other, as opposed to both at thesame time. The advantage being that you have a split second to test the surface beforecommitting full body weight to it. This is especially important when there is any possibilityof the surface moving because it provides time for the body to react to unforeseenmovement in the obstacle surface or slipping of the hand.

The other method of leaping over the wall and committing the whole body weight to bothhands at the same time can be attempted if you wish, but be aware that the odds of savingyourself if something goes wrong are reduced. Secondly when many people attempt thetwo hands at the same technique they have a tendency to land on the hands heavily, whichis not good for the wrists. The choice is yours as to what technique you go with. If nothingelse, this technique is a good way to build up to doing the two handed variation.

> The approach to this vault is the same as thedirect passement. All the same things shouldbe kept in mind, do not ride the obstacle attake off! That comes a little later.

PASSEMENT DASH VAULT


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> The difference between the directpassement and the dash being that as you

start to pass over the obstacle you need tobring your backside parallel to the ground,this will allow you to reach down and placethe trailing hand on the obstacle.

> You can push off with your hands if you wish,or just ride the obstacle



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> Land and continue running.

Initially you may feel the need to do a foot tap

for stability, much like the Direct passement.But as you gain confidence you should beable to remove this from the technique.

PROGRESSION

Height, speed and different surfaces can be attempted.



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PURPOSETo jump from one point to another safely.

METHODPrecision jumps are standing jumps from a stationary position used to jump from andjump to a finite point with control and balance.

> Start with feet together on the edge of yourtake off point.

> As you prepare to jump, you bring yourselfown to a semi crouch.

> Your arms move behind you and your weight

is shifted to the balls of the feet.

> Lean forward as you start to drive explosivelywith the legs. The degree to which you willlean forward will be determined by the lengthof the jump, the greater the distance thegreater the lean will need to be.

PRECISION JUMP


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> As you jump throw your arms forwards andupwards.

> When using the arms be aware of where theenergy from the feet is going.

> The energy should travel up the legs, throughthe torso and into the hands.

> You dont want to be jumping straight atthe object. Instead attempt to arc up andthen come down on to the landing area. Thishelps control the landing. By doing this theenergy from your landing is directed into theobject rather than across it. When the energy

is directed across the top of the object thelikelihood of a slip is greatly increased.

> Many people stop the energy at theirshoulders. This reduces the distance that youcan jump!

> Make sure you throw your hands up and

allow the energy from the jump to travelupwards. Otherwise the distance you can

jump is reduced.

PRECISION JUMP


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> After your feet have left the take off pointbring the heels to the backside.

> From that point bring the knees forward andpush the feet towards the landing point.

PRECISION JUMP


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> Some people have the habit of keepingtheir legs straight when they jump, this

reduces the distance and control you have.> Try not to jump with straight or stiff legs.

> Mastering the ability to move the legsdynamically through the jump willincrease control and jump distance.

> Maintain balance as you come into land.

Remember try to land on the target, dontjump so the energy travels across it.

PRECISION JUMP


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> As you make contact with the destinationyou want to land on the balls of your feet,

the reason for this being that if youhappen to slip across the landing surface youcan drop your heel and avoid further slippageand possible falls.

Make sure landings are quiet, as this demonstrates control. It also ensures that the shockis being absorbed through the muscles, rather than placing undue strain on the joints.

When training to jump onto a higher landing point consider your shins! Many peopleoverconfident of their abilities have scraped off skin from the shins because they couldntquite make the distance!

PROGRESSION Start on objects very low to the ground so if you fall the risks are minimised.

Vary surfaces whether through grip, shape, width, landing area, etc.

Vary distances and heights, practice jumping up onto obstacles and down onto them.

Vary angles; the object youre jumping onto doesnt always need to be directly in front orparallel.

Start running jumps. Pay attention to landings as you wont always need to land on theedge of the obstacle now.

> Landing as demonstrated in thephoto opposite can increase the chancesof an accident.

PRECISION JUMP


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PURPOSEThe arm jump is a technique used when the distance/height between the take off point

and the intended destination is too far to simply jump onto. They can be performed fromstanding start or a running jump, onto walls that are level with the take off point or higher.

METHOD

Can be performed running or standing, for this demonstration it will beperformed standing.

> Begin by positioning yourself on the edgeof the take off point and perform a standing

jump towards the obstacle (see precisionjumps for correct standing jump demonstration).

> As with Precision jumps you need tocorrect your posture in the air so as to affecta safe landing.

> Bring the knees forward and start to prepareto bring the feet forward of the body.

> Your arms should be positioned in front ofyou prepared to grip the lip of the wall.

SAUT DE BRAS ARM JUMP


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> When the feet do stick and there is no slideavoid knocking your knees into the wall by

hanging from your arms. Trying to cling closeto the wall will result in you knockingyour knees.

> Landing with split feet or feet together ispersonal preference, some people feel saferlading with split feet as demonstrated inthe picture.

> When landing also be aware of how youknees track. Try and keep them in front ofthe body. Avoid twisting them to the side.

On larger jumps this can cause damage tothe body and the larger impacts run the riskof hurting you if the body isnt well aligned fora landing.

After youve successfully performed the arm jump perform a climb up and continue on yourway (see climb ups).



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PROGRESSION

Initially train with no gap, find flat ground with a wall in front and arm jump from the flat to

the wall, increase the distance until youre comfortable with the technique.Practice both standing and running arm jumps. Also practice running arm jumps taking offyour on your other foot as well as your favoured foot. Practice on all angles and surfaces,these can greatly alter the technique. Land with the use of only one arm, try and climb upwith just one arm. Try arm jumps that have a take of point that is level with the grip point onthe other side.


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PURPOSEUsed to overcome obstacles that are too high to simply vault. There are many variations

that all use the same basic method to get the initial height and momentum.METHOD

> Approach the obstacle at a pace comfortableto you and gauge which foot is going to hitthe wall (in this demonstration the right). Tryand avoid favouring a foot.

> When approximately one stride away fromthe wall raise your right leg up and prepare to

jump off the left.

> The point at which you contact the wall isimportant. Too high or low and you will notget optimum height from the technique.

> As a general rule you should contact the wallwith your foot the same distance up the wallas the distance your take off foot is awayfrom the wall.

> Landing the foot on the wall too low canlead to your foot slipping and your chestand face slapping into the wall. This is usuallycaused by either taking off too close to thewall, or too far away.

Aiming too low on the wall is a common

mistake made by beginners.

PASSE MURAILLE WALL RUN / POP VAULT


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> Aiming too high on the wall reduces theability of your legs to generate power and

propel you up the wall.As with most things, experimentation willreveal to you the optimum point to aim for onthe wall.

> For some people attempting higher walls it

is usually beneficial to not even worry abouttrying to grip the top of the wall.

> Start at a slower pace and slowly build it up,rather than trying to sprint at the wall.

> Rather than trying to grab the wall just pushupwards and get a feel for the height youcan get, maintain body control while doingthis, dont use so much power that youcannot perform a controlled landing.

> You dont have to keep the hands by the sideas the picture demonstrates, you can raisethem towards the target if you wish.



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> This initial push from the foot will gainthe majority (if not all) of your upward

momentum. It is therefore important that thefoot strikes the wall correctly.

> Attempt to get the ball of the foot on the wall.

> After the initial push, depending on theobstacle and your own skill/preference, youmay be able to get one or two subsequentsteps on the wall that can increaseyour height.

> Avoid hitting the wall with just the toes.

> When the first foot hits the wall take note ofhow much sound it makes. If you are hearinga loud thump it usually indicates that all ofyour energy is being directed into the wall,rather than being used to propel you up thewall. If you do not hear much sound at all itis a good indication that you are taking yourenergy and directing it to push you upthe wall.



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PROGRESSION

Practice on a high flat wall and just try tapping it as high as you can, trying to beat theheight reached each time.

Try the technique on all different surfaces and shaped obstacles.

When doing Passe Murialle try doing all sorts of vaults when you get to the top of theobstacle: Saut du Chat, Passement, Demi Tour, etc


What you are attempting to accomplish with the Pass Muraille is using the energy yougenerated running at the wall and redirecting it up the wall.

Dependant upon the height of the wall you will now either be in the full hang Saut de Brasor various Saut de Bras positions. Try to avoid pausing in any positions or getting yourbody up a wall and dropping back into the Saut de Bras position to reset. Keep going overthe wall as quickly as you can.

Perform a Climb Up and continue on your way (see Climb Ups)

On obstacles that are slightly too big to vault, you can use the Pass Muraille to gainheight and then simply vault over.


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PURPOSEThe purpose of the Saut de chat is to overcome high and long obstacles. It is also very

useful when tired, or attempting to precision or Saut de Bras onto another obstacleimmediately after the Saut de Chat.

METHOD

The first aspect of the technique is the split foot takeoff. It is very important that youlearn to use this technique early on as many people stick to the double foot, punch jumptake off. While the punch jump becomes more useful on higher obstacles it can bedownright dangerous when used on lower obstacle as the mechanics of the movementpoint your head at the ground when vaulting. If anything goes wrong your body usuallytravels where the head points, in this case, the ground.

The first thing to do is find an obstacle. The height of the obstacle you choose will bedependent on what you feel confident with. Many people start off with walls as low as theirknee height. While this isnt practical in a real situation it is sometimes necessary to startlike this so as to learn some specifics of technique that will assist you as you start to applythe technique in more practical heights.

A flat wall that goes up to your knee height will be suitable.

For some people you will not need a small wall, a larger one will be fine. Regardless ofwhat size wall you are capable of vaulting try and focus on learning the split foot take off.

If you can find one, a wall with grass on either side can help a lot (grass is soft, so if you

need to fall / roll over it will not hurt.)One of the main things to consider while learning this is that eventually you want to havethe capability to do this at your full running speed.

Initially you should attempt this at walking pace, then slowly build up the speed.

SAUT DE CHAT CAT PASS

> With this in mind, take a few steps back fromthe obstacle and stand facing it.

> Take large strides, towards the obstacle, as ifyou were running at the obstacle.

> At this point you shouldnt be jumpingover the obstacle. You are just getting a feelfor the approach to it.

> Another thing to remember is do not getinto the habit of using one foot over the other(a favored foot) if you start favoring a footnow it will cause you to lose speed and thewill make you unable to do certainmovements later on.


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> After you have paced at the obstacle a fewtimes on each foot, start placing your hands

on it, without jumping over the obstacle.> When placing the hands, dont just reach

forward, swing the arms back then forwardonto the obstacle in rhythm with yourapproach to the obstacle

> With long strides (as if running) pace up tothe obstacle. This time when you get to theobstacle, place your hands on the end of it.As you can see in the pictures, your back

legs will have to lift up.> Remember, putting your hands towards the

end of the obstacle means there is very littlechance of clipping your feet when you bringyour feet through.

> Practice doing this a few times on each foot.

> Once you have the confidence to jump upstart to land on the obstacle.

Do this enough so as you become confidentthat your feet will not clip the edges.



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> Once you feel confident that there will notbe any clippage of the feet start to vault over

the obstacle without landing on it.> Keep the knees tucked to the chest as you

pass over the obstacle.

> Notice how the hands leave the obstacleand are not planted on the obstacle thewhole time. This allows you to avoid clippingthe toes.

> When placing the hands on the obstaclepay attention to the sounds that you make,

try to avoid slapping the hands down, youneed to almost grasp the obstacle and throwit underneath yourself, as opposed to justslapping it with your palms.


> Extend the legs for landing on the other side.


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PROGRESSION

Add height, length or speed to the equation as you gain confidence. Try to do it ondifferent surfaces, over rails, rocks, walls.

>The next series of photos depict the saut de chat being done on a higher wall at greater speed.


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PURPOSEA turn vault is used to place yourself on the opposite side of a wall, rail or barrier, allowing

you to stop on that side if necessary. This allows you to check the other side if youre notsure whats there rather than blindly vaulting. It also allows you to put yourself in a betterposition if necessary or simply climb down

METHOD

To begin with it is usually preferable to learn the technique from a standing start and on arail. Find a rail at the right height for you and at a comfortable drop on the other side (nodrop is fine).

For the purposed of this explanation the vault will be over the right side, reverse theinformation if vaulting over the left.

> With your left hand, grasp the rail withpalm facing upwards and your right handwith palm facing down.

DEMI TOUR TURN VAULT


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> Step over the rail with your right leg.Depending on the height of the rails it may be

easy to step over it. If the rail is high, you willneed to initially hook the leg over it

> Move the hips to the opposite side of the

rail. As you do this you will straddle the rail,try and keep the backside off the rail andsupport yourself with your hands.



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> Place the right foot on the other side of therail, once you have done this take the right

hand and switch it to the other side of the lefthand. The left hand should have nevermoved during the technique. When you startto add speed to this technique make sure toswitch the hands quickly to maintain controlof the movement.

> Once you have gained confidence with this version of the technique begin to speed it up.



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> Take notice of the end position in the firstphoto here. This is the position you want to

land in. Many people have a habit of hangingoff the rail in the arm jump position. As in thesecond photo. This can be dangerous. If youvault the rail with too much momentum yourun the risk of falling off. When landing in thefirst position if there are any slips then yourcentre of balance is over the rail, meaningthat if you slip you can fold over the rail.

> You can now do any number of different things from the turn vault position, climb down,

drop down, go back over etc.



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PROGRESSION

Start on a rail on flat ground trying to learn the technique and body mechanics. When

comfortable find a rail with a drop and start by performing the turn vault from the drop sideto the flat side, then the other way around when confident. Practice both sides so of thebody so as theres no preferred way. Eventually practice entering at a run and then from alldifferent angles. Practice on all surfaces, round rails, square and thin and thick walls, etc.



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PURPOSEUsed for passing through obstacles where there is a gap between the bar and ground or

between two or more rails.METHOD

There are two main variants of the Underbar, Straight and Reverse.

STRAIGHT UNDERBAR

Ideally try and find a bar that has a small drop on one side. You can approach the bar fromeither side.

> As you approach the bar you step off onefoot while launching the other through the

space you wish to send your body through.

> The take off foot is brought up to the sameplace as the launched leg.

FRANCHISSEMENT UNDERBAR


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> Reach forward for the bar with the hands.At this point you should almost look like you

are sitting straight legged in the air, reachingfor the bar.

> As you grasp the bar immediately begin topull yourself through the gap.

> As you pull through: lay back so theupper torso and head can pass through thegap without hitting the bar.

> Direct the legs upwards to allow yourback side to clear the bottom of the obstacle.

> Once the body is clear of the obstacle,release the hands and run off.



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Depending on the obstacle your feet may contact the ground before you release the hands,sometimes you may get some free fall, either way is ok. Experimentation will reveal which

obstacles will require different techniques.


REVERSE UNDERBAR

In this variation you approach the gap head first. Find an area where there is a small drop onthe other side of the rail.

> Approach the rail from the side with the drop,reach forward for the bar.

> If you reach the obstacle with the rightfoot leading, cross arms, with the Rightunderneath the left. Right hand palmfacing towards you, left hand palm facingaway. Or vice versa if the left food leads.

> Pull yourself upwards through the gap.Pull your chest towards the bar as you do soyour body will unwind, leaving you facing theway you came from.


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> As you reach this point drive the right kneeup and around the body so as you continue

to twist around, place the left foot on theground and release the left hand, this willplace the body in a position to continuetravelling in the correct direction.

> Take note of the right arm in this picture.` It is raised like that to give support when

pulling the body up and around.


> As your body comes around to face thecorrect direction release the trailing handand run.


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PROGRESSION

Some methods of building up to the Franchissement between two rails are:

Start with just putting your feet on the bottom rail first then pulling yourself through ratherthan going straight through. Then try to get your feet through until you are sitting on it. Thisgets your body familiar with the position it has to be in. From there onwards its just aboutcommitting to the obstacle.

A few other things you could try until you get your confidence up are entering at an angle,this gives more clearance for your legs to go through more sideways. Also start with widerand lower rails.

Another handy trick that you could use is the Duct tape/Occy strap method; find a barroughly about head height with little or nothing underneath it (gymnastics bars are ideal).

Use a line of duct tape or similar to simulate the bottom of the gap. Start with a big gapand get progressively smaller.

Train both sides for the reverse underbar.

Increase speed.

Decrease gap sizes.

Increase height up to the underbar.



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PURPOSEOften used to gain height by jumping from one wall to another, to clear objects and to

allow quick redirection of momentum.METHOD

Find two walls close together or a wall that has an obstacle next to it that you can vault.

> Approach the wall at a controlled pace onan angle of approximately 30 60, choose apoint you want to jump for and place yourfoot. The higher you the foot placement youchoose the more lift and distance youwill achieve.

> It will take some experimentation to find theoptimal foot placement height for your bodyand ability level. Too high and you will notget very much lift, too low and you will notget much distance.

> From here it is important to propel yourselfup with the jump off the wall.

TIC TAC


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> A common habit people fall unto is that ofredirecting themselves directly at their target.

This increases the impact/force you will hitwith. Notice how the trajectory is lower in thepicture opposite.

> Try not to jump directly at the target, youneed to try and arc onto the target. Much thesame as precision or Saut de bras.

> In this example the trajectory is higher

because the head is pointing in the directionyou wish the body to go and the drive fromthe leg off the wall is stronger as there isgreater commitment to the movement.

> Make sure to point the chest and shoulder atthe target you are aiming for, this allows for aclean landing.

TIC TAC


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> Another common fault is that of spanning.This involves the individual getting their

hands on the opposite wall before their feethave even left the first wall.

By giving yourself some lift with your Tic Tacyou allow for a better landing and more timeto prepare and adjust for the obstacle shouldyou need it.

TIC TAC

PROGRESSION

Train both sides of the body, there should be no bad side. As you get more confident tryand push up the height and distance of your Tic Tacs. Practice on different surfaces. Donot isolate your training to just nice surfaces. Learn to adapt to all types of surface.

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Parkour Techniques and Movements