Written By: Jordan Weekday

Do you have a desire to pursue Parkouring? Well, this article is just for you! Let’s dive into a beginner’s manual on Parkour. 

These are the two most important movements in Parkour:

#1 Vault: There are many different variations of vaults but the best for a beginner would be the Monkey Vault. Here is the Google definition of a vault, “To jump over (an obstacle) while propelling oneself with one’s hands or a pole”. You might also find this link to a video tutorial of how to execute the Monkey vault helpful: https://youtu.be/lFvqnWhi-fQ

#2 The PK roll: The most important movement in Parkour is the PK roll. The reason this movement is so important is because it prevents injuries when you drop or jump from a high platform. It transfers your directional momentum into rotational momentum. It is similar to how a parachutist changes their momentum to be parallel to the ground, right as they land, they just run off the speed. The ground is very unforgiving, so roll when you hit the ground and prevent injuries. You might find this video tutorial for the PK roll helpful: https://www.youtube.com/watch?v=RgPd29MlHpg

Exercises for beginning Parkour athletes:

#1) Quadrupedal movements/QM:

Quadrupedal reciprocating movements mean to crawl. Meaning, when you move one leg you’re moving the opposite arm like a monkey. This exercise is perfect for gaining power and agility while also building stamina. Beginning Parkour athletes who do not master basic movements like ground kongs, basic QM, and QM gallop may have a harder time learning other Parkour movements such as vaults and other transitional movements that mostly rely on full body coordination and weight transfer skills. Because of this, QM’s low-impact nature makes it a great place to start in your Parkour training.

#2) The butt scoot, for gaining core strength:

The butt scoot works on core and upper-body strength. The reason I put this on the list is because you’re going to be doing a lot of vaults that require the same strength and agility that you will be building upon with this exercise. The way you will start this movement is you will sit down and lift your knees and feet off of the ground. And pick yourself up with your arms and “scooting” forward, which will build your core strength and coordination if executed correctly.

#3) The carry through, also a core exercise:

This exercise works on core strength and stabilization, mobility, and flexibility. You will start in the push-up position with your back straight and slowly walking legs through your arms without moving your hands. This exercise will make it easier for you to really get the feel of some of the most difficult vaults.

For a more detailed tutorial on these exercises go to: https://www.youtube.com/watch?v=JMy5a5G3i9M

Now here are some good safe places to start your Parkour athletic journey:

#1) Your home:

One of the safest places to starting Parkour is in your own home. With obstacles like your couch, bed, a chair, and a dresser within arm’s reach you can practice your vaults jumps and rolls in a safer environment than the outside. Your home makes it possible to train safely without any exposure to the elements, or if you feel like you aren’t ready for any real world training yet.

#2) Your local acrobatics gym:

Acrobatics gyms are one of the best places to start your journey because of the fact that they are made for the safety of an acrobat. They have obstacles, mats, and some even have classes held at the establishment.

#3) A Parkour gym: If you have access to one of these establishments I would highly recommend checking it out. I have one near me ,and I can say (with confidence) that it is one of the reasons I am still alive due to some of the instruction I have received from the gym goers and the instructors, In other words, the knowledge they have given me has kept me safe. For more instructions on how to be safe while beginning your Parkour journey go to: http://learnmoreparkour.com