Tips on how to Do Parkour (Newbie’s Information and Starter Exercise!)


Share post:

In the present day we’re going to take you step-by-step (and jump-by-jump) by means of newbie parkour coaching.

We’ll train you every little thing you could know (yep, even that).

A ninja costume is optionally available, however having enjoyable is obligatory!

(That’s one of many cheesiest issues I’ve ever typed. Sorry!)

Whereas parkour can appear very superior, we really use it as a software in our On-line Teaching Program once we program exercises. Sure, you can begin exercising with some fundamental parkour actions if being glued on a treadmill looks as if dying. 

Right here’s what we’ll cowl as we speak:

After you’re accomplished with as we speak’s lesson, all you’ll want is a killer soundtrack and any individual following you round with a digicam to create your individual epic parkour montage.

Simply please don’t be like Michael, Dwight, and Andy:

What Is Parkour?

A "Traceur" is someone who practices parkour.

Parkour is pure, efficient motion. That’s it.

Which is why we find it irresistible right here at Nerd Health. In any case, we encourage the next:

  • Practice naturally: Parkour is a stellar poster baby for pure motion coaching. We encourage body weight coaching right here at NF, and that’s what parkour is constructed round!
  • Practice with conviction and intelligence: Parkour’s emphasis on consciousness of your surroundings and circumstances, in addition to efficiency beneath strain, requires as a lot of those qualities as you’ll be able to muster, then challenges you to dig deep down and discover much more.
  • Practice for enjoyable: the playful and spontaneous nature of parkour encourages creativity in a manner that I can solely liken to improvisational jazz and dancing.

In French, the time period passement is used for overcoming any impediment. You cross or traverse a barrier in no matter manner fits you and the second; there’s nobody prescribed technique for something.

A parkour leap over a railing

Parkour is a lens of effectivity utilized to each side of your motion by means of life. At its broadest definition, it implies a low-impact and thoughtful angle in direction of bosses, co-workers, household, mates, driving, client purchases, and the surroundings (pure or artifical).

What’s the least quantity of effort and stuff you want in an effort to stay probably the most significant and completely satisfied life you may make for your self?

As with the Nerd Health Insurrection, it’s an exuberant and accountable celebration of life.

The Distinction Between Parkour and Freerunning

You’ll typically hear the phrases “parkour” and “freerunning” used interchangeably. 

Nevertheless, there are some variations value highlighting.

This free runner is kind of doing parkour. Kind of.

It’s not that flips, methods, aerial acrobatics, and many others, are banned from parkour. These actions can be utilized to traverse sure obstacles extra quickly or aggressively, however their use in parkour is finally dictated by want.

Will your zombie pursuers be deterred by a double entrance tuck flip as you clear a 14′ hole?

Or do you simply have to leap and roll the hole?

Or once more, perhaps a quadrupedal crawl throughout that fallen log bridge could be finest.

Success is a should, and looking out cool comes from success.

Individuals who have by no means accomplished parkour (or some other high-risk bodily exercise) are likely to see solely the sensational finish outcomes on YouTube, and never the obsessive ranges of meticulous and conservative coaching that underpin the seen ultimate product.

Security is large, however finally part of “efficient.” The pace and airborne strikes you will have seen could be part of parkour, however are removed from obligatory.

Am I too previous or huge for Parkour? Do I’ve to be in form for Parkour?

Anybody can determine a method to traverse an impediment.

Living proof, Emily, certainly one of our teaching purchasers, began her health journey by coaching with parkour.

Emily, a coaching client, now trains with parkour.

Emily recounts pitching the concept to her coach:

“It felt foolish at first. I’m nonetheless obese.

How might I even take into consideration operating and leaping and all that?

I braced for laughter and a few light flip down, however Coach Matt being Coach Matt…he simply bought EXCITED!”

Coach Matt was thrilled Emily wished to do some Parkour coaching (since he practices it himself), so he began by programing the basics (extra on this beneath).

That’s all it took to start Emily’s Parkour obsession.

In the present day, Emily heads to her native park at night time (like a real ninja) and practices her runs, climbs, and jumps:

A gif of Emily training parkour

So badass.

Parkour is only a mindset to seek out your individual finest manner by means of every explicit state of affairs and second.

From one week to the following, you possibly can be trying on the similar impediment. However by creating a traceur’s eye (a traceur is any individual who practices parkour, by the way in which), you’ll start to see other ways over or round it, relying on situations.

Plus, as a newbie, you gained’t start by doing something sketchy.

Emily shares, “No person begins by leaping scary gaps between buildings. Loads of folks within the PK group NEVER do something even remotely harmful.”

Even in the event you don’t degree as much as something that’ll go viral, parkour continues to be a observe value enterprise.

How Parkour Can Assist You Enhance Your Life

A traceur jumping in action.

Something we do in life could be as simple or onerous as we care to make it.

Parkour simply makes us notice it upfront:

  • Taking 5 or ten seconds to set and put together for a standing bounce could be simple.
  • Fastidiously climbing over a four-foot wall could be simple.

However when preparation time is taken away, the strain to carry out makes the identical job a lot more durable. Any traverse or passement quickly turns into difficult when you must do it at a useless dash.

The toughest and most stunning factor about parkour and different difficult actions is that they unequivocally name shenanigans on us when nobody else will.

While you stand on high of a 6-foot wall and look down on the concrete or grass beneath, you’ll be able to say no matter you want:

  • “It’s simple!”
  • “Man, that appears scary!”

A gif of a parkour jump

However that knot within the pit of your abdomen will inform you what you really really feel. Your thoughts will know whether or not you educated 100 jumps and landings this previous week, or whether or not you slacked off and performed Xbox for 3 hours each day.

  • In the event you educated up in your shorter jumps and landings, the knot shall be smaller or not there in any respect.
  • In the event you didn’t, the knot shall be so massive it’ll threaten to choke you with concern.

Good parkour is pretty simple.

Spectacular, quick, and aggressive parkour is tough.

If you wish to carry out YouTube or District B13 (pictured beneath) movie-quality parkour, your typical time per passement goes from 5 seconds to half a second, which is a tenfold enhance in problem.

Your strategies, actions, and relative security issues should all adapt when your time adjustments.

Acquired it? Good!

Let’s transfer onto some fundamental coaching on easy methods to get began.

Newbie Coaching For Parkour (Ninja 101)

In the event you’ve accomplished any of our circuit exercises or body weight coaching, you’ve already begun to organize for parkour.

Don’t take my recommendation right here as a requirement set in stone. As a substitute, be taught your physique, and it is possible for you to to be taught parkour.

Actions like yoga, lacrosse, boxing, swimming, and operating (and so forth) will maintain your physique in peak bodily situation and prepared for something. I like to consider it as changing into antifragile.

Let’s begin with some strikes that will help you construct up some energy.

The Parkour Exercise for Inexperienced persons

#1) Body weight Squats: 10 reps 

Do a proper bodyweight squat to work out your legs

#2) Push-ups: 10 reps

Here Rebel Leader Steve shows you the classic push-up.

#3) Leg lifts: 10 reps (every leg)

#4) Pull-ups: 10 reps

The classic pull-up

In the event you can’t do a pull-up, no downside. Begin with body weight rows:

This gif shows Jim doing a row on chairs

Right here’s easy methods to get your first pull-up in the event you’re . 

Do two units of this listing, each different day. If some or all of this listing is just too onerous, scale back your reps per set for the onerous train(s) till you are able to do two units.

It’s additionally OK to start out with knee push-ups or assisted body weight squats – yow will discover simpler variations of all these strikes at The 42 Finest Body weight Workouts

The necessary factor is to do extra subsequent week than you’ll be able to this week.

Right here’s easy methods to progress:

  • Every week, add 1-2 reps to every train (2×12, 2×14, 2×15, and many others.)
  • After doubling the reps for every train (2×20), add one other full set to your exercise (3×20; you will have to quickly scale back reps on that ultimate set again right down to 10 or much less).
  • When you are able to do 4×20, carry out every rep a bit sooner, extra explosively, to get in a extra plyometric and cardio exercise.

“Plyometric” are workouts the place muscle tissues exert most pressure, in brief intervals of time. Suppose “explosive” right here, which is important for parkour.

To make these strikes extra “plyometric,” you’ll be able to swap common push-ups for the explosive type:

Coach Staci showing you how to do an explosive push-up

Your squats can turn into bounce squats:

That may assist you to develop the facility you could overcome obstacles.

Body weight workouts could appear very easy, however they supply a base degree of energy for extra superior parkout maneuvers.

Need some extra assist beginning with body weight coaching?

Obtain our free worksheet for the Newbie Body weight Exercise, for coaching that may be accomplished within the consolation of your house or a park as we speak! Get it free while you enroll within the field beneath:

4 Strikes for Newbie Parkour: Jumps, Landings, Vaults, and Muscle-ups

Now it’s time to be taught some parkour strikes.

Let’s begin with our jumps.

First, observe your bounce squat:

Coach Staci showing you how to perform the jumping squat

Then, you’ll be able to work on a broad bounce:

Coach Staci showing you how to perform the broad jump

Then, we’ll need you to coach leaping upward, with field jumps:

Be careful on your box jump! But it is a bodyweight exercise.

After you turn into comfy with fundamental jumps, it’s time to leap over some obstacles.

We’ll begin with stairs.

Discover some stairs or outside steps, and observe leaping along with your entire physique. Bounce from the bottom as much as one step, then two, then three, and many others.

Try to be relaxed, well-balanced with a comparatively upright posture, and land softly in your toes 10 instances in a row earlier than you add one other step to your jumps the following session or week:

Right here’s an amazing video highlighting some newbie parkour stair workouts:

Stairs aren’t the one impediment you’re going to want to beat with parkour.

Any newbie traceur shall be comfy doing 4 strikes to navigate their surroundings:

  1. Touchdown
  2. Two-Handed Vault
  3. The Muscle-Up
  4. A Precision Bounce

Let’s go over every of those newbie parkour strikes now.

These movies are all courtesy of American Parkour.

Newbie Parkour Transfer #1: Touchdown Correctly 

Newbie Parkour Transfer #2: Two-Handed Vault

Newbie Parkour Transfer #3: The Muscle-Up

Newbie Parkour Transfer #4: Precision Bounce

Tips on how to do Extra Tough Parkour Strikes

Right here’s an amazing video showcasing stable parkour abilities with out being too flashy:

Sensible. That is what parkour ought to appear to be.

No flips, no enormous gap-clearing launches into empty area, simply quite a lot of little issues that add as much as environment friendly zombie-fleeing motion…in any case, you by no means know when that zombie apocalypse could strike 🙂

Earlier than you bounce right into a sequence like this, make certain you’re comfy with the fundamentals, just like the muscle-up:

The parkour muscle-up

You need to be capable of do our 4 newbie strikes (Touchdown, Two-Handed Vault, Muscle-Up, and Precision Bounce) over and over.

A whole bunch of reps of full-body workouts will assist strengthen all of your minor stabilizers and indirect muscle tissues that you just don’t take into consideration.

All it takes is one weak muscle getting pulled to wreck your day. So that you can keep secure and reduce the harm and harm from stumbles and falls, you could be as match as you’ll be able to afford to be (when it comes to time and willingness).

You’ll be one of the best choose of doing solely what’s inside your capability.

If you wish to flip and vault off monkey bars, be ready to spend many hours at a gymnastics gymnasium.

Need to Kong Vault over a picnic desk or different object?

A gif of the parkour kong vault

Then be ready for hundreds of clapping push-ups. This trains not solely the energy however the reflexes to make use of these muscle motions within the 0.1 second while you journey on a wall or rail in mid-air and are available tumbling down.

Experiences of bone breaks, sprains, and concussions usually are not unusual with parkour. Nevertheless, they’re virtually all the time as a result of somebody bought a bit overconfident and pushed past their present coaching and skill. Revered traceurs is probably not flashy, might they’ll additionally report not breaking any bones of their years of coaching.

I’ll take that win each single day.

Earlier than we convey up some superior strategies, you must be capable of frequently carry out these workouts with ease:

  1. Bounce up at the very least 24” and seize an overhead rail or ledge for an informal pull-up.
  2. Bounce and tuck your knees to land gently on a bench or a picnic desk.
  3. Broad bounce 4-6’ with good stability on touchdown.
  4. A set of plyometric push-ups.

Did you get that down no downside?  Superior…now let’s do some enjoyable stuff.

Superior Parkour Coaching Methods

Shoulder rolls are your absolute high face-saver and pain-preventer. Selecting to do them properly isn’t necessary. Falling and rolling when utterly shocked and off-balance is what’s necessary.

Tuck your head and arms in, chill out your physique, arc your arms and one shoulder ahead in a hula hoop form round your head, and roll your butt over your head.

To do the parkour roll:

Right here’s the remainder of the APK parkour tutorial channel, with movies overlaying these basis parkour actions (listed in approximate order of accelerating problem and biggest to least utility):

Superior Parkour Transfer #1: Wall Run

Superior Parkour Transfer #2: Cat Leap

Superior Parkour Transfer #3: Cat Stability

Superior Parkour Transfer #4: Monkey Vault

Superior Parkour Transfer #5: Kong Vault

Superior Parkour Transfer #6: Tic-Tac

Need some extra?

Work by means of Demon Drills’ class of movies.

Strive every little thing as soon as slowly. Skip something that’s too difficult, and are available again to it in every week or so.

Parkour is a extremely private type of self-expression and selection, and it calls for a superb sense of physique consciousness. Your physique can solely be as sturdy as its weakest muscle with regards to parkour, so be sure you are properly balanced.

Extra Parkour Assets and Motivation

A photo of someone doing a parkour jump

Able to get began? Good, now watch just a few extra movies for motivation and inspiration:

After that, head exterior, begin practising your actions and search for different traceurs in your space. A easy google seek for “parkour” or “free-running” plus your city title will usually flip up a gaggle that practices in your space.

That ought to assist you to get began.

If you wish to proceed your journey with Nerd Health, I’ve bought three choices for you:

Possibility #1) In the event you’re studying this as a result of you realize you could train, however don’t wish to get bored in a gymnasium, I hear ya. My very own private torture is being caught on a treadmill! In the event you’re making an attempt to drop some pounds and need any individual to information you thru the complete journey, who will ALSO by no means make you do any workouts you hate, take into account testing our common 1-on-1 Teaching Program.

2) In order for you a each day immediate for doing exercises on the gymnasium (or at residence), try NF Journey. Our enjoyable habit-building app helps you train extra ceaselessly, eat more healthy, and degree up your life (actually).

Strive your free trial proper right here:

Possibility #3) Develop into a part of the Insurrection! We’d like good folks such as you in our group, the Nerd Health Insurrection.

As I identified earlier- in the event you’re simply getting began with parkour, I’d be sure you start with body weight coaching! In the event you join our publication, I’ll ship you a worksheet for our Newbie Body weight Exercise which you could comply with at residence:

Okay, sufficient studying, go begin practising!

Viva la Insurrection!


PS: In the event you’re on the lookout for extra inventive methods to maneuver your physique, try 40 Methods to Train With out Realizing It!


photograph 1, photograph 2, photograph 3, photograph 4, photograph 5


Please enter your comment!
Please enter your name here


Related articles