I’d like to dedicate this book to a few people...

A bunch of French kids, for creating something that has changed thousands of lives.
My mom and dad,
for taking me to my first jam and supporting such a ridiculous lifestyle choice.
My sister, for telling me Parkour was just another stupid teenage phase
and getting me to stick with training out of spite.
My best friend Calvin, for showing me my first video and helping me figure it all out.
And lastly, the New York Parkour community, for being my home away from home.
Thank you guys, this wouldn’t have been possible without you.

In loving memory of Basilio “Quiet” Montilla.

Train hard, stay humble.
 Acknowledgements

This book would not have been possible without the help and sponsorship of Know Obstacles, cover art
by Brian Prince and Carla Kropp, website design by Jonathan Hafichuck, and the support of those who
pre-ordered
The Parkour Road Map

Aaron Read Bart van der Linden Matthew Poprocki

Benjamin Priyadamkol Willis Chinn Payton Hanna
William Schlageter Rob Kirkland Jacob Cormier
Nash Wheeler Ernest Lubonja Joe Cannato
Sha Mualimm-Ak Casey Boatwright Seth Rujiraviriyapinyo
Sparsha Pun Matthew Wachtman Robbie Corbett
Brad Short David Mendelovits Maggie Spaloss
Christie Thomas Brandi Roberts Jesse Danger
Jesse Harrison Samantha Morassutti Chad Zwadlo
Mathieu Larose-Sabourin Hannah Beets Tyler Stone
Alex Steklyannikov Shae Perkins Sepp Den Hollander
Melissa Rivera Jackson Chia Tavon Mcvey
Zakaria Janzi Jereme Sanders Lorena Abreu
Joshua Rosas Koh Chen Pin James Monteiro
Melanie Hunt Omid Kahnamouei Matthew Ellerbe
Martin Gessinger Natasha Bannan Salman Tarin
Cutler Steidel Julian Vasquez Andre Niederkofler
Florian Hatwagner Zahava Alston Brian Liu
Roland Hannigan Emily Fleet Thomas Dolan
James Lende Valentin Dubois Amos Rendao
Cordelia Storm Alan Tran Shyam Deolalikar
Otieno Frederick Matthew Downey Jody Ortiz
Micah Marino Tiffany Pang Colin MacDonald
Ryan Bester Alyk Fuller Nikolay Timofeev
Scott Elliott Samet Caliskan Aaron Martin
Damien Puddle Conner Irvin Angie Sherman
Kyle Gervis Richard Winer Tim Bergling
Caleb Demmons Joonas Purastie Frank Mejia
Gregory Milano Craig Constantine Niki Whalen
Andrew Sorenson Shayan Mahmood Tanner Jewett
Colten Sweeney Dylan Johanson Yaron Erkin
Zach Bible Freya Moore Frédéric Paradis
Marco Jaimes Eric Wolff Sacha Powell
Mariannette Crespo Andrew Ahne Andy Meyer
Joshua Gonzalez Joseph Gilberg Lucas Dimoveo
Kody Cheung Dylan Polin Adam McClellan
Justin D’Avila Nancy Lorentz Padraic Decimo
Mick Pengilly Mandy Lam Brendan Rodriguez
Marcus Lincoln Cyrus Khan Stephan Frisbie
Andrew Juntunen Rami Mackay Danny Schlitt
Ben Franke Sevinç Gürmen Samuel Steinkamp
Toby Segar John Cognetti
Brad Moss Corey Block

In addition to Know Obstacles, the WFPF, ParkourNZ, ParkourSA, ParkourUK, Fight or Flight, Swift Movement, The
Movement Creative, Hub PTC, American Parkour, Tempest Freerunning, Storror, Unparalleled Movement, Urban
Evolution, Parkour Generations, NPK, Rilla Hops, Pinnacle Parkour, Parkour Visions, MUV Mag, and Parkour Mumbai

[1]
 Table of Contents

Introduction

Chapter 1: A Brief History of Parkour …………………………………….……………………………………………………..5

I. Before Parkour
II. The Founding Fathers
III. British Invasion
IV. The Rise of Freerunning
V. Where We Are Now
Chapter 2: Getting Started …………………………………….....……………………………………………………………....16
I. The Basics
II. Getting in Shape
III. Equipment and Gear
IV. Training Grounds
V. Athlete Reference Table
Chapter 3: The Next Level ..........................................………………………………………………………………….50
I. Alternative Training Methods
II. Basic Programming
III. Safety
IV. Jam Etiquette
V. Travel
Chapter 4: Mind of a Traceur ……………………………………...…………………………………………………………....75
I. The Philosophy of Parkour
II. Parkour and Public Space
III. Parkour vs. Freerunning vs. Art Du Déplacement
IV. Parkour and Competition
V. Required Reading
Chapter 5: The Advanced Athlete ……………………………………………………………………………………………...91
I. Tips and Techniques
II. The Mind Game
III. Advanced Strength Training
IV. Recovery
Chapter 6: The Future of Parkour …………………………………………………………………………………………….148
I. Learning Parkour
II. Parkour Gyms
III. Coaching Parkour
IV. The Parkour Industry
V. Competition
VI. Keeping the Spirit

[2]
 Introduction

“Parkour can’t be taught.”

I remember reading that on an old forum years and years ago. I didn’t really understand what
the author meant then (hadn’t they seen all the tutorials and how-to posts??) but now I think I
get it. Parkour - real Parkour - can’t be taught...it can only be discovered.

If there’s one thing I’ve learned after almost ten years of training, it’s that Parkour is a personal
journey. This is as true today as it was twenty years ago, when the founders of the discipline split
to pursue their own training under the names Parkour, freerunning, and Art Du Déplacement. In
the name of Parkour you sacrifice time, sweat, and blood. It takes effort and a heavy dose of
willpower. Parkour training is an investment in yourself, and you are rewarded with new levels of
self-confidence and self-knowledge. This type of training requires the student or practitioner to
explore themselves, and can be guided but never taught.

That’s not to say that the techniques of Parkour can’t be taught, or that the only way to train
Parkour is to isolate yourself and train in the woods for ten years. If that were true, I’d be out of
a job! But this book is called The Parkour Road Map for a reason. Without a bit of wandering,
without the need to roam for information, Parkour loses some of its luster...it loses that vital
sense of personal investment. I have done my best to create a guide that introduces you to the
world of Parkour without stealing your ability to explore. The concepts in this book are outlined,
but I’ve left you room to fill in the gaps.

To aid in your journey, I’ve provided you with links to hundreds of sources at relevant points in
the text. These sources - YouTube videos, documentaries, interviews, blog posts, archived
forums, news articles, podcasts, and books - are drawn from my own journey. Many of these
invaluable resources would be impossible to find for practitioners starting today, and I hope their
inclusion and content inspires you in the same way they have inspired me. I would encourage
you to delve into these links as deeply as you dare...while you can use a map to get straight to
your destination, its true value lies in its ability to take you safely off the beaten path.

If you’re holding a copy of the hardcover, you have two choices. The first is to consult the
References section in the back of the book each time you come across a link, type the link
address into your web browser (ugh...effort) and check it out. Although I’ve tried to make it
easier on you with TinyURLs, it’s still less than ideal! Your other option, and the one I’d
recommend, is to keep a copy of the eBook open on your phone while you read through the
hardcover. Any time you want to check out a source, the hyperlink in the eBook will take you

[3]
there straight away. It may seem like a bit of a pain, but trust me, it’s worth it. Reading through
this book without investigating the source material is like leaving half a meal on your plate! So
please, get lost. Ramble. Roam. Explore. Parkour can’t be taught, but it can be discovered.

[4]
 Chapter 1: A Brief History of Parkour

The history of Parkour, freerunning, and Art Du Déplacement is an interesting thing. It is a history
of people and their motivations, and like any such history requires significantly more attention to
tell properly than what it is given here. In this chapter, I have followed the development of the
training methodology and philosophy that we now associate with the word “Parkour.” This word
is deeply tied to David Belle and his father Raymond, but the evolution of the movements and
spirit were a cumulative effort of the original Yamakasi group. Their story is told in great detail by
Julie Angel in Breaking The Jump[337], an essential read for anyone interested in the history of
Parkour’s early days.

Likewise, while the story of Parkour post-Jump London has been well-documented, it has never
been compiled in this way until now. It’s a story of the growth of a global movement, and in the
interest of brevity I have had to narrow my focus to certain key individuals. There are many
others who played important roles and are not included in this chapter...maybe I will have the
chance to tell their stories in more detail another day. As always, I encourage you to ramble
around in the references to get a fuller picture of how Parkour has evolved. Enjoy this brief
history of Parkour and remember, it’s only scratching the surface!

I. Before Parkour

While it's true that Parkour's basic movements have been around since the Stone Age, its
mindset and methods can be traced back to the early 20th century. The first link in the chain
leading up to modern-day Parkour was a man named Georges Hébert[1]. Working as a French
naval officer, Hébert traveled the world and became fascinated with the athletic abilities of its
indigenous peoples, particularly those in Africa. In many ways they were a match for Europe's
best athletes, yet they had no formal training whatsoever! Hébert had begun to formulate a
training regimen based on his observations when disaster struck.

In 1902 Mount Pelée erupted, killing nearly 30,000 residents of Saint-Pierre, Martinique in
minutes. Hébert was stationed near Saint-Pierre during the eruption, and was responsible for
evacuating 700 people from the volcano's path. During the rescue effort, Hébert was impressed
by the natural aptitude of the Caribbean island's native population. They were able to run, climb,
jump, and swim to safety with relative ease. On the other hand, many of Martinique's French
citizens seemed incapable of even these basic movements. Hébert realized something he'd

[5]
previously overlooked - if training fundamental, natural movements could vastly improve one's
athletic capabilities, ignoring the same movements could likewise sap them dry.

Hébert returned to France and resumed work on his training method. Inspired by the events on
Martinique, Hébert incorporated an ethos of courage and utility into his fledgling "Méthode
Naturelle"[2] (Natural Method). The spirit of Hébert's method can best be summarized by his
personal motto: "être fort pour être utile," or "be strong to be useful." Hébert believed athletic
ability that wasn't grounded in practicality was ultimately useless. To this end, his Natural
Method encouraged students to train ten fundamental movement categories: walking, running,
jumping, climbing, swimming, throwing, lifting, self-defense, quadrupedal movement, and
balance. Hébert's method was quickly picked up by the French military, and Parisian urbanites
joined in on the newest fitness fad soon after. By World War I, méthode naturelle-inspired
obstacle courses called parcours were being used by civilians and soldiers across France. After
the Great War, méthode naturelle saw declining popularity among the public but remained a
staple of French military training…and so it was that in 1946 a young boy, abandoned by
circumstance to a military orphanage in Da Lat, Vietnam, discovered Hébert's teaching and le
parcours du combattant.

Raymond Belle[3] was born in Vietnam to a French father and Vietnamese mother. After being
separated from his parents by the front line of the French Indochina War, Belle lived briefly with
his uncle. It was eventually discovered that the young boy was being abused[6], and Belle was
placed in Da Lat's military orphanage at the age of 7. There, Belle (who came from an affluent
family) realized he had to be strong if he wanted to survive. For nine years, Raymond Belle
underwent military training during the day and perfected his skills in la méthode naturelle and le
parcours at night. His son David had this to say about Raymond Belle's childhood training:

"My father worked hard to develop his physical abilities. And when I say hard, it is an understatement. He
started training like a maniac when he ended up in the orphanage camp. At night, when other kids were
asleep, he would get out of bed to go and run in the woods, climb on trees, do jumps, push-ups, balance.
He would never stop, repeat[ing] his moves twenty, thirty, fifty times. He [w]ould hit trees barefist[ed] just
to make his fists tougher and more resistant, he would take boxing bags and throw them on his cheeks
and nose to make them harder and less sensitive to pain." [4]

When he was 16, Belle was put on a ship full of refugees and sent back to France. He continued
his education under the care of the French military for four years and then decided to join the
prestigious Paris Fire Brigade. Belle jumped at the chance to use his training to save lives, not
end them, and quickly rose through the ranks of the sapeurs-pompiers. Here, all the skills he'd
learned as a boy were finally put to use. His courage and altruism, as well as his extraordinary

[6]
athleticism, made him one of the country's most successful and effective firemen. Raymond
Belle's achievements as a firefighter appeared on televisions and newspapers all over France,
inspiring thousands…not least of all his young son David.

II. The Founding Fathers

From a young age, David Belle was captivated by the physical feats of his father, though he rarely
saw him. David's grandfather, also a member of the Paris Fire Brigade, took him in and raised
him in Fécamp, France until the age of 14. Although David was raised away from both his mother
and father, he maintained contact with them and often saw one or the other on weekends. In his
book "Parkour," David describes going out as a young boy and climbing the windows and
balconies of his grandfather's country home (often against his wishes). As David grew, he started
to experiment with gymnastics and honed his athletic abilities in school. His grandfather
encouraged David's natural athleticism with a touch of Hébertism, telling him, "If you have to use
your physical strength, do it for good reasons…use this energy to help people."[4] By the time
David left his grandfather's home to live with his mother in Lisses, he'd absorbed much of the
spirit of la méthode naturelle.

The suburbs of Paris were a far cry from the countryside of Fécamp, and David learned to adapt
his climbing and jumping to this new environment. He quickly found a group of friends to play his
games with, among them Yann Hnautra, Sébastien Foucan[5], and his cousins Phung, Chau, and
(eventually) Williams Belle. By the age of sixteen, their childhood games had become intense
training sessions with an emphasis on strength, self-confidence, and humility. The group of
friends started training bigger jumps, moving up to higher obstacles to test their commitment
and willpower. As the group progressed, they began to receive local attention. In 1997, David’s
brother Jean-François offered them the chance to perform at a live event in Paris. They decided
to call themselves the Yamakasi, a Congolese word meaning "strong body, strong spirit," and
Sébastien Foucan coined the phrase Art Du Déplacement to describe what they were doing[337].
This performance kick started media interest in the group, and soon the Yamakasi were getting
calls from television stations and news companies all over Paris. That same year, the French
program Stade 2 was the first to feature the Yamakasi on TV[7]. It was the only time that all
original members of the group would appear together under that name.

In the midst of this sudden storm of interest, David had started to question how closely he was
following in his father's footsteps. Years earlier, Raymond had told his son that the military
parcours du combattant in Vietnam were largely responsible for his physical abilities. David had
tried to create his own parcours on the streets and rooftops of Lisses with his friends, but now it

[7]
seemed they wanted to take their training in a different direction. David decided to leave the
Yamakasi and call his training Parcours (later changed to Parkour at the suggestion of Hubert
Koundé) as a nod to his father, who had committed suicide in 1999[337]. During a news feature on
TF1 in 2001, David said of his training, “It’s some kind of quest for my father. It's my history."[8]
For David, Parkour had become a search for his father...and there was no room for the rest of
the Yamakasi on such a personal journey.

Sébastien Foucan joined David in leaving the Yamakasi, and the two began to use their training
for careers in acting and stunts. They were largely successful, and both David and Sébastien
appeared in several television specials and commercials[9],[10],[11] over the next few years. While
David and Sébastien were appearing on TV, the Yamakasi had been contacted by director Luc
Besson and in 2001 starred in the French film Yamakasi[12]. The film, about a group of boys from
the ghetto who use their skills to steal from the rich and raise money for an injured boy’s heart
transplant, catapulted Art Du Déplacement into the eyes of millions of French viewers. It was
followed up in 2004 by Les Fils du Vent[13] and in 2006 by the excellent, feature-length
documentary Generation Yamakasi[14]. These films, along with a Ripley's Believe It or Not!
featurette in 2001[15], inspired a new generation of would-be practitioners from Europe to the
Americas. In a 2007 blog, Thomas Couetdic (who discovered Parkour through the Stade 2
broadcast) reminisces on his experiences with Parkour in the late 90's, before these films:

"Only a very little amount of information was available (sometimes true, and sometimes not), making
Parkour appear as some kind of lost art. We (the few guys aware of Parkour but not living in Lisses) didn’t
really know who these incredible athletes were nor what they were really capable of […] I was, I think, the
first guy to come from another town to train with them, so I didn’t really know what to expect…" [16]

This second generation of practitioners was born in France but spread to the rest of the world in
2003 when Sébastien Foucan, Jérôme Ben Aoues, and Johann Vigroux appeared in the Channel 4
documentary Jump London[17]. Both Johann and Sébastien had been part of a group called Les
Traceurs (a play on the French word tracer, which can mean either "to trace" or "bullet") with
David Belle, Stephane Vigroux, and Kazuma[18]. They had since moved on to perfect their own
style of movement which focused more on creativity, self-expression, and personal challenge. In
the film, the term "freerunning" was created to describe Sébastien, Jérôme, and Johann's
training to an English-speaking audience. Although all three were heavily featured, Sébastien was
the star of the film and is now credited as being the “founder” of freerunning. Jump London was
a huge hit and was followed up by the sequel Jump Britain[19] two years later. Jump Britain
starred Sébastien Foucan and the English Parkour group Urban Freeflow[20]. This was the first
time non-French athletes were featured practicing Parkour or freerunning alongside the
founders, and the start of Parkour's “British Invasion.”

[8]
 III. British Invasion

By 2003, the catpass was out of the bag - Parkour, freerunning, and Art Du Déplacement had
reached the rest of the world. When Jump Britain came out in 2005, people saw English
practitioners holding their own with Sébastien Foucan and something clicked. It was as if
everyone outside of France had suddenly been given permission to progress. Parkour,
freerunning, and Art Du Déplacement had ceased to be legendary and untouchable - they were
open to everyone. People realized that with enough training, they could catch up to the founders
and even improve on the techniques that were already in place. This attitude adjustment
happened the same year that Google Video and YouTube were released, and it turned out to be
a fateful combination for Parkour.

With the invention of user-generated media sites, traceurs (the general term for a Parkour
practitioner, adopted from the Les Traceurs group) and freerunners around the world could train
with the best of the best via video. Some of David Belle's early promotional materials like "Speed
Air Man"[21] and "On Avance Toujours"[22] were uploaded to YouTube in 2006, along with videos
by phenomenal French 2nd Gen.'ers like Tim Pisteur[23]. Urban Freeflow, fresh off their success in
Jump Britain, began uploading highlight videos of their athletes as well as a series of video
tutorials[24]. But the real star of the early YouTube Parkour scene was a young Englishman named
Chris.

Chris 'Blane' Rowat[25] was an active member of one of the most popular international forums,
Parkour.net (now defunct, but archived to some extent here[26]), and became well-known within
the community for advocating a style of Parkour that emphasized precision, control, and
footwork. His 2006 video "Power is Nothing Without Control"[27] created a new standard of
technical proficiency for traceurs to strive toward, and the following videos only reinforced his
position as an emerging leader in Parkour. His contemporaries, like Owen Covill[28] and Julian 'Jin'
Donovan[29] of The Cambridge Traceurs, helped elevate this style of training to a level rarely seen
in the videos of David, Sébastien, or the Yamakasi.

At the same time, a Latvian named Oleg Vorslav was pushing the boundaries of height and
acrobatics in a video that is often referred to as "Russian Climbing"[30]. Oleg's Russian Climbing
video went viral and appeared under a host of different names (most related to Latvian/Russian
ninjas climbing buildings) on virtually every media-sharing site in the world. His creative flips and
death-defying jumps on the dilapidated buildings of his hometown introduced millions to
Parkour and freerunning. "Russian Climbing" is arguably the most widely viewed of any of the
early Parkour videos. Along with the "Urban Ninja" video[31] and the 2006 "Parkour and

[9]
Freerunning" compilation (found with original music here[32]), it is responsible for many of
today's most influential athletes discovering Parkour.

While Parkour was spreading across the Internet like wildfire, Daniel Ilabaca was busy exploring
the ledges and rooftops near his home in Moreton, England. Ilabaca's journey in Parkour started
in the early 2000's with an interest in capoeira and by 2006 the teen was already one of the
world's leading practitioners. In his earliest videos[33],[34] you can see the influence of his capoeira
background in the way he mixes his tricks with Yamakasi-style drops and vaults. As the general
interest in precision and footwork grew, Ilabaca's style evolved to push the cutting edge of
control as well. By 2007, Ilabaca was widely regarded as the most proficient practitioner in the
world. In his 2007 "Extended Showreel"[35] Ilabaca exhibited a level of skill far beyond what other
freerunners and traceurs were doing at the time. Even by today's standards the video is still
incredibly impressive.

This didn't go unnoticed by the community or the outside world. Between 2006 and 2008,
Ilabaca was filmed racing a car for an episode of Top Gear[36], appeared in several adverts and
music videos, and was featured in a DVD called Parkour Journeys[37]. He and his brother Chris[38]
were also setting a new standard for Parkour filmmaking with classic training videos like
Cambridge Joy[39] and New Year's Eve Eve[40]. Ilabaca seemed to push the limits of the possible
with each successive release, but he wasn't the only one capturing the attention of the
worldwide community. A mop-headed kid from Cambridge kept popping up in Ilabaca's videos -
two thirds his size but somehow replicating many of his toughest, most technical challenges.
Suddenly, no one could stop talking about Phily Dee.

Phil Doyle[41] started training after meeting English practitioner Jason Matten while vacationing
in France[42]. When he arrived back in Cambridge, he met Owen and Jin and the rest is history.
Unlike the second generation traceurs, Phil didn't have years of outdated technique to unlearn.
He developed his skills surrounded by innovators, and by the age of 14 had surpassed many of
them in both control and confidence. In late 2006, Phil released a video of his barefoot
training[43] that made a huge splash in the community. It was a shock seeing anyone apply recent
advances in technique to heights and rails while barefoot…let alone some skinny kid with a bowl-
cut from Cambridge! It put Phil on the radar, and his consistent appearances in Daniel Ilabaca's
videos helped cement his place as one of the new masters of the sport.

By 2009, Phil and Ilabaca were leading a group of young English practitioners that were setting
the bar for Parkour's technical potential. That year, they teamed up with Urban Freeflow veteran
Tim Shieff[44] to release a flurry of game-changing videos - including an amazing 4-part travel
series[45] , the legendary Blitzdem 5[46], and fun community edits like “Live On”[668] and “Sunny

[10]
Intervals Club.”[669] In much the same way that Ilabaca's earlier videos had helped introduce the
global community to Phil, these group efforts helped popularize athletes like Callum Powell[47]
and Toby Segar. Callum and Toby had previously appeared in videos by Teige Matthews-Palmer,
better known as Teghead[48], who was pushing the envelope with his speed and efficiency[49],[50]
in the south of England…but neither were "household names" in Parkour. This changed after
Blitzdem 5, and Callum in particular became a favorite of the community for both his talent[51]
and his quirky uploads[670]. Blane, Urban Freeflow, and the founders were still training hard but
by 2009 it was clear that this third generation had taken over the scene.

IV. The Rise of Freerunning

Control, confidence, power, and efficiency were being redefined by the English Parkour
community between 2006 and 2010…but who was pushing the envelope with freerunning? At
this point, most practitioners of Parkour also trained at least some semblance of freerunning.
Many saw no difference whatsoever between the two, and referred to their training as Parkour
or freerunning interchangeably. Ilabaca was one of these, and his capoeira background helped
him establish a reputation as one of the most talented acrobats in either community. But he
wasn't alone in England.

After Oleg's Russian Climbing video, an English group called 3Run[52] dominated the freerunning
scene. Where David, Seb, and the Yamakasi had contented themselves with basic flip and vault
variations, 3Run were adding double twists and mind-blowing new wall tricks to freerunning's
vocabulary. Led by Chase Armitage[53], the group brought a new level of acrobatic mastery to the
freerunning world. Along with Tempest Freerunning[54] in Los Angeles and Speeders[55] in
Belgium, their experimentation with tricking, gymnastics, and breakdancing movements
broadened the sport and helped pave the way for the diversity we see in freerunning today. But
if 3Run paved that road, Oleg Vorslav was the first to run down it.

In the summer of 2007, Oleg released a trippy video called Project of Summer 2007 - The Quest
of Movement[56]. The video was filmed in one spot, an expansive bar set at a playground in
Daugavpils, and featured the most amazing bar work anyone had ever seen. The movement was
groundbreaking but the highly experimental camerawork and vibe distracted from Oleg's ability.
Nevertheless, his newest video made its way around the community and people were amazed,
waiting for more from the elusive Latvian freerunner. Nothing came. After two years, he hadn't
released any new content…it seemed the English had finally caught up to Oleg. Then, in early
September of 2009, Oleg released Out of Time[57] and freerunning evolved literally overnight.

[11]
Before Out of Time, it was possible for an informed athlete to name every movement in most
freerunning videos. Even if it had never been done before, the newest tricks were usually just
variations performed with added spins or on different obstacles. Standing full became double
full, wall front became wall aerial twist or wall gainer, the kong vault and gainer meshed into the
kong gainer - you get the idea. Oleg destroyed that framework in the first two minutes of his 14-
minute epic. He did more unnamable movements in one video than had been done collectively
by any freerunner since the early days of the Yamakasi. His choreographed runs were longer and
more complex than anything being done on bars at the time, and his bboy style worked perfectly
with the filming and edit. For months after its release, Out of Time was all anyone could talk
about. Soon enough, people were emulating Oleg's style and putting out their own content. The
rush in popularity of Out of Time led to more recognition for Eastern European athletes like
Pasha Petkuns[58], Alexander Gisych[59], and Erik Mukhametshin[60].

By the end of 2009, the Russians were undoubtedly on top. Pasha, Shade, and Erik (not to
mention freerunners like Alexandr Baityurin[61], Vlad Erovikov[62], and Alexander Zyulev[63]) had
taken over. They dominated freerunning in much the same way that the English were
dominating the Parkour scene. Along with Jason Paul[64], a German who was tearing up the Red
Bull Art of Motion[65] competition circuit, their style became the standard for freerunners
everywhere. This is just as true now, almost seven years later. Although other amazing athletes
(two-time AOM champ Dimitris 'DK' Kysandris[66] comes to mind) have risen to popularity,
Eastern Europe is still leading the charge when it comes to innovation in freerunning. American
athlete Alfred Scott[67] is one of the few pushing creative tricks and combinations with the same
regularity, and in the past two years has been at the forefront of an emerging style built around
massively difficult single movements and short combos[673]. It remains to be seen where this will
go in the future, but back-to-back "Best Trick" awards and a 2nd place finish in 2016’s Art of
Motion would seem to suggest freerunners like Alfred have a lot to contribute in the years to
come.

V. Where We Are Now

Parkour has always been a community-oriented practice, but as the community grew issues with
communication and organization started to become apparent. By 2005, the number of new
practitioners was growing exponentially and there were still very few resources to be found
online. Of the information that was available, much of it seemed contradictory as opinions on
training often seemed to clash between the two generations. David Belle and Sébastien Foucan,
both appearing in big screen productions[68],[69] around this time, were in positions of authority
but refused to take control of either Parkour or freerunning. They were hesitant about defining

[12]
or restricting what they'd named and seemed to prefer that people discover it for themselves.
Seeing that the community needed some structure, Stephane Vigroux took action.

In 2007, Stephane Vigroux teamed up with François "Forrest" Mahop and Englishman Dan
Edwardes[70] to create Parkour Generations[71]. Where groups like Urban Freeflow were built
around training and performance, Parkour Generations was founded as a community-oriented
organization with a focus on teaching the movements and values of Parkour. According to their
website:

"Working around the world for over a decade, the founding members of Parkour Generations came
together to create a vehicle to transmit the incredibly strong benefits and positive effects of this amazing
art form." [71]

The formation of Parkour Generations in 2007 marked a transition period in the development of
Parkour - structure had been introduced to the chaos. Two years earlier, Mark Toorock had left
Urban Freeflow to form American Parkour,[72] a group that helped organize the North American
community through its forum and YouTube channel. Although Urban Freeflow had been
incredibly successful at first, their popularity didn't last. Paul "EZ" Corkery, founder of the
company, was criticized more and more within the community for his blatant commercialization
of the sport and disregard for Parkour's philosophy and ideals. By 2009, it was common
knowledge that EZ had taken financial advantage of Urban Freeflow's athletes and this breach of
trust led to the eventual dissolution of the group.

At the same time Urban Freeflow was falling apart, a new group of superstar athletes calling
itself the World Freerunning and Parkour Federation was on the rise. The WFPF was powered by
founding athletes Daniel Ilabaca, Ryan Doyle[73], Tim Shieff, Phil Doyle, Pip Andersen[74], Ben
Jenkin[75], and Oleg Vorslav. It was the brainchild of Americans Victor Bevine, Francis Lyons, and
David Thompson[76] who had experience working with youth and had fallen in love with Parkour’s
message. In 2010, the WFPF partnered with MTV to create MTV's Ultimate Parkour Challenge[77],
a show featuring Oleg, Ilabaca, Doyle, Pip, Ben, and American athletes Daniel Arroyo[78], Michael
Turner, and King David[79].

The show faced initial heat from the community for its emphasis on competition (which many at
the time saw as going against Parkour’s values) and was eventually canceled after six episodes.
Despite its short run, MTV's Ultimate Parkour Challenge was responsible for introducing Parkour
to millions of people across the United States and led to the development of amazing video
content from the athletes. It also helped jump-start the development of a relatively dormant
American scene, providing a platform for up-and-coming athletes like Daniel Arroyo to get the
recognition they deserved.

[13]
Organizations like Parkour Generations, American Parkour, and the WFPF were gradually
creating infrastructure for the growth of Parkour…but this kind of formalization wasn't
happening across the board. Parkour started as a subversive discipline - a way to use the
environment for something it wasn't originally intended for - and small groups were rising up to
reassert Parkour's edgier roots. They were led, unsurprisingly, by two groups from England.

By 2011, Parkour teams Storm Freerun[80] and Storror[81] were taking the scene by…well, by
storm. At the end of 2010, Storm released Storm Freerun Vol. 1[82], a video led by former UFF
athletes Tim Shieff and Paul Joseph. While the movement was spectacular, the real star of the
video was cinematographer and editor Claudiu Voicu[83]. This video did for filming in Parkour and
freerunning what Out of Time had done for movement. Storm showed the world that cinema-
quality videos were an inevitability…camcorders and Windows Movie Maker just wouldn't cut it
anymore. The combination of classic English movement and cutting-edge production was a
winning one for Storm Freerun, and they've gone on to make several other phenomenal
videos[84], [85], [86] with additional Storm athletes Phil Doyle, Kie Willis, and Pip Andersen.

While Storm was raising the bar for what being a "professional" Parkour team meant, a group of
kids southwest of London were getting noticed for…other reasons. Storror started as a YouTube
channel[87] featuring brothers Max and Benj Cave from Horsham, and early videos ranged from
pegging passersby with snowballs[88] to height drop compilations[89] to experiments with
fireworks[90]. By 2011, their group had grown to eight and their videos had evolved from juvenile
hijinks to adventure masterpieces like Storror Summer[91]. It was a successful experiment in long-
format videography for Sacha Powell (Callum’s younger brother, who had also edited Blitzdem 5)
and Storror found their niche in the Parkour community. Storror Summer was followed up by
wanderlust classics like Malta Cliff Diving 2012[92], Chaps on Tour 2013[93], and Chaps on Tour
USA[94] in 2014. In June of 2015, Storror took the next step and released their 69 minute travel
documentary Storror Supertramps -Thailand[95] on Vimeo OnDemand. A combination of Parkour,
freerunning, urban exploration, climbing, and cliff diving, Supertramps Thailand has opened up
new possibilities for Parkour media going forward - with the trailer for Storror’s second film, Roof
Culture Asia[643], only building on this.

Storm and Storror haven't been alone in bolstering the grassroots growth of the Parkour
community. Thailand-based Team Farang[96], founded by Jason Paul, Pasha Petkuns, Shaun
Wood[97], and Anan Anwar[98], have been redefining Parkour fashion and dominating the
freerunning competition circuit. On the other end of the spectrum, groups like APEX
Movement[99], Origins Parkour[100], Parkour Visions[101], The Movement Creative[102], and Street

[14]
Movement[103] are taking Parkour instruction and obstacle design to the next level in North
America and Europe.

All around the world, infrastructure is being built by teams and individuals. While it's provided a
platform for Parkour to spread, some have argued that it's taken something vital from what
Parkour once was. Today, a fine balance exists between the old school and the new school.
Often, the same athletes exploring the alleyways and rooftops of their city by night are teaching
Parkour to children in gyms during the day. One of the greatest challenges for the newest
generation may prove to be maintaining the spirit of Parkour in an increasingly sterile training
environment. To quote David Belle,

"For many, nowadays, Parkour is something fun but for my father, it was vital – a matter of life or death.
This training would help him get tough, survive through war and protect himself against all odds. My
father was very patient, willing, tenacious and dedicated. He would take each obstacle coming his way
and find the best way to go across. And he would repeat the movement fifty, one hundred times, until he
mastered it to perfection. And he was only twelve or thirteen […] I was still playing with my Playmobil toys
when he was suffering in the jungle at the same age. To my father, Parkour was about sweat, tears and
blood." [4]

Whether you see Parkour as a fun way to stay fit or strive to follow in the footsteps of Belle,
knowing the history is integral to your Parkour journey. To see farther than anyone before, you
have to stand on the shoulders of giants, and Parkour's giants rise up out of the past. The history
of Parkour is Chapter 1 in your Parkour Road Map for a reason. No matter the destination, to get
where we’re going we all need to know our point of origin. Now that you’re caught up, let’s
move on to Chapter 2 - getting started!

[15]
 Chapter 2: Getting Started

It’s easy to read about the history of Parkour and find out how people used to train in the
past...but how do you start today? Well, it might be easier than you think. There are hundreds, if
not thousands, of tutorials on YouTube with information for beginners - not to mention books,
blogs, and websites dedicated to helping you start your Parkour journey! But too much help can
sometimes be as crippling as too little. It’s easy to find yourself paralyzed and adrift in this sea of
information, so I’ve whittled things down a bit. This chapter will cover all the basic movements,
including links to some of my favorite video resources, plus a few tips that I’ve found helpful for
beginners. So grab your favorite pair of sweatpants, tie your shoes, and get ready to jump
around!

I. The Basics

Landing: What goes up must come down! This is just as true for Parkour athletes as it is for the
rest of the world, and the reason that landing safely is the foundation of all Parkour movements.
In Parkour, there are several different landing techniques but the one we’ll be focusing on right
now is the generic “slap out” landing. The slap out is used when you’re landing from a height
that doesn’t require a precision landing or roll. While the slap out is great, it isn't a substitute for
strength! Remember to start out slow and build your drop height over years of practice.

Keys to the slap out landing:

(1) Land quietly on the balls of your feet

(2) Keep your hands between and in front of your feet
(3) Keep your core tight
(4) Absorb and push back to standing or running position

Athletes to Watch: David Belle and the Yamakasi, Daniel Ilabaca, Leo Urban

The old school guys were masters of the slap out landing and no one has improved on their technique
since. Watch for perfect slap outs in videos like “Speed Air Man”[21] and “On Avance Toujours”[22]. Daniel
Ilabaca also shows us some textbook landing technique in his “2007 Showreel - Extended Version.”[35] For a
modern master of the height drop, look no farther than Leo Urban. The drops in “Hit the Road -Paris”[644]
at 3:58 and 4:30 are unreal!

[16]
Shoulder Roll: The shoulder roll is used to dissipate impact on jumps from height or jumps with
large amounts of forward momentum. This movement should be practiced on soft surfaces like
grass or mulch until no discomfort is felt before being taken to harder surfaces. The goal of the
shoulder roll is to protect the head, neck, and spine while cushioning the body from the impact
of a jump. Like many martial arts roll variations, the shoulder roll we use in Parkour traces a line
from one shoulder to the opposite hip. An experienced traceur will feel little to no discomfort
while performing a well-executed roll...even on concrete or wooden flooring. This can take years
of practice and experience, so don’t rush your roll!

Learn more about the roll here[104],[105],[106]

Keys to the shoulder roll:

(1) Practice on a soft surface until no discomfort is felt

(2) Use your hands to guide your body through the movement
(3) Trace a line from your shoulder to your hip
(4) Practice until it feels comfortable!

Athletes to Watch: David Belle, Levi Meeuwenberg, Daniel Ilabaca

Much like the slap out, the roll was honed and perfected by the masters of the first and second generation.
Levi Meeuwenberg[107] was probably the most respected American freerunner from 2006-2010 and has a
fantastic advanced roll tutorial available[108]. Likewise, Daniel Ilabaca showcases outstanding roll
technique in his 2007 Extended Showreel[35].

Standing Precision: Unlike the slap out and the shoulder roll, the precision can be practiced on
surfaces large or small. It is similar to the traditional standing broad jump, however certain
changes in technique are suggested to facilitate better control when landing. As in the slap out,
traceurs should land on the balls of the feet (just below the base of the toes) no matter what
surface they are jumping to. It is important to train consistent, correct landings with the
precision jump. The strength of this technique lies in its adaptability - precisions can be applied
to walls, rails, fences, ledges, chains, and even poles...but only if you are confident with your foot
placement! While it is best to start jumping to and from obstacles that are easy to land on,
challenge your control by practicing on smaller objects as time goes by. The term "precision" is
also used to describe linked movements ending with a precision landing (i.e. kong precision,
stride precision, thief precision, etc.)

Learn more about the standing precision here[108]

[17]
Keys to the standing precision:

(1) Swing your arms upward during takeoff

(2) Extend your feet toward the landing mid-air, simultaneously bringing your arms back
(3) Spot your landing and watch your feet make contact with the obstacle
(4) Land on the balls of the feet
(5) Do not allow knees to track in front of your feet or collapse inward

Athletes to Watch: Phil Doyle, Dylan Baker, Callum Powell, Mich Todorovic, Ernest Lubonja

Phil Doyle was known for having perfect precisions back in 2008 and it’s still true today - precision
technique doesn’t get much better[45]. Callum Powell’s 2012[110] and 2013[111] videos feature some of the
best drop and upward precisions known to man, and when it comes to confidence, Colorado-based Dylan
Baker[112],[113] is likely the best in the world. Mich Todorovic[114],[115] of Montréal, Canada has what is
probably the largest standing precision in Parkour. Watch how he's modified traditional standing broad
jump form to maximize his power while preserving control. Ernest Lubonja’s video “Simplicity 2016”[664] is
full of ridiculous footwork challenges. Check out 0:53, 1:51, and 3:15 for examples of masterful foot
placement!

Running Precision: The running precision is what its name implies - a running jump with a
precision landing. While not all running jumps will require precision landings (many with
excessive downward momentum will necessitate a roll) it is best to train this more controlled
variation from the beginning. In the running precision, a traceur will jump off of one foot while
swinging their arms upward. Similar to the standing precision, traceurs should extend their feet
toward the landing and bring their arms back for balance in midair. The arms act as a
counterweight to your forward momentum…if you leave your arms forward in the middle of a
running precision you'll find it difficult to stick your landing! When practicing the running
precision, I suggest alternating your takeoff leg. At some point, most traceurs will find
themselves naturally gravitating toward a "strong leg." Once you've achieved a level of familiarity
with your "weak leg," feel free to favor one over the other. But remember to maintain some
amount of ambidexterity just in case! Many situations will require a traceur to jump from a
specific leg, so it's best to be comfortable with both…to quote The Book of Five Rings, "You
should not have a favorite weapon. To become over-familiar with one weapon is as much a fault
as not knowing it sufficiently well."[116]

Learn more about the running precision here[117]

Keys to the running precision:

[18]
(1) Drive the non-jumping knee upward as you swing your arms during takeoff
(2) Bring your arms back and extend your feet midair toward the landing
(3) Land on the balls of the feet
(4) Practice jumping from both legs!
(5) Do not allow knees to track over feet or collapse inward

Athletes to Watch: Kie Willis, Dylan Baker, Pedro Salgado, Mich Todorovic, Jimmy Perreira

Kie Willis' running precision tutorial is backed up by one of the biggest jumps in the community. His game-
changing showreels in 2012 [118] and 2013[119] featured a level of power and control that had not previously
been seen in Parkour. While I included Dylan Baker in the previous section, he is also a master of the
running precision. Watch his videos from 2012[112] and 2014[113] to see how explosive his running precision
is out of a two or three step approach. Pedro Salgado[120] is a Portuguese traceur who is known for his
massive running precisions and cat leaps. Observe the way he is able to accelerate into takeoffs and
preserve his speed! The same holds true for Mich Todorovic [114] and Jimmy Perreira[473].

Speed Step/Step Vault/Safety Vault: Now that you've learned the basics of jumping and
landing, you're ready to move on to your first vault! The speed step, also known as the step vault
or the safety vault, is one of the most versatile moves in a traceur's toolkit. Though many
beginners are able to learn this vault immediately, you'll find it just as useful on your 1,000th day
of training as your first. To perform the speed step, a traceur puts one hand and the opposite
foot on an obstacle. They support themselves on that hand and foot, and step through the space
between with their takeoff leg - hence the name. While most beginners will want to lead with
their hand, as you add speed try to practice landing with the hand and opposite foot on the
obstacle at the same time. When step vaulting out of a running precision or other dynamic
movement at high speed this becomes particularly important. You will also have to actively jump
into the speed step to avoid clipping your knee or slowing down. Do your best to stay low to the
obstacle and spend as little time touching it as possible.

Learn more about the speed step/step/safety vault here[121]

Keys to the speed step:

(1) Place hand and the opposite foot on obstacle

(2) Support yourself and step between your hand and foot
(3) As you add speed, place hand and foot simultaneously
(4) Pass over the obstacle quickly, staying low

[19]
Athletes to Watch: Phil Doyle, Eric Moor, Jannis Schauer

While many people have used the speed step to efficiently exit movements like the kong or running
precision, Phil Doyle was the first to use it as a "power move" in and of itself. Check out this video [122] to
see Phil do the first double speed step in the world. Since then, other traceurs have incorporated the
safety/step vault as a quick way to maneuver across awkward sets of obstacles. Eric Moor and Jannis
Schauer demonstrate several advanced applications of the speed step in their videos[123],[124].

Speed Vault: What happens when you add so much speed to the speed step that touching a
foot down becomes nonsensical? Well…the speed vault happens. The speed vault is one of
Parkour's most recognizable movements. It's fast, fun, and easy to learn once you have your
step/safety vault down. The goal of the speed vault is essentially to hurdle the obstacle, using
your hand to correct your momentum and guide you into a safe landing position. Neither foot
will touch the obstacle, and it often helps to think of kicking your feet into a horizontal position
(so that your legs are parallel to the ground) when learning the speed vault. When exiting the
speed vault, stagger your landing so that you land one foot at a time. I recommend that the first
foot to touch the ground is on the same side as whatever hand you used to vault (i.e. right-
handed speed vault implies that your right foot leads during the exit). Like everything else in this
section, learn the speed vault at a comfortable jog then progress to faster approaches once you
feel comfortable. To get the most out of the speed vault, practice using it in different situations:
train speed vaults on rails, do running jumps into speed vaults, do speed vaults with light drops
on the exit side, train speed vaults on high and low obstacles, etc.

Learn more about the speed vault here[125]

Keys to the speed vault:

(1) Takeoff leg and initial exit step on same side as vaulting hand
(2) Kick your feet parallel to the ground
(3) Keep your body low to the obstacle
(4) Use vaulting hand for "course correction," not support

Athletes to Watch: Anthony “Anthow” Denis, Phil Doyle, Yamakasi

Anthony Denis is a traceur from the south of France who showcased some amazing applications of the
speed vault in his video "Parkour One Hand. Adaptation"[126]. Phil Doyle was one of the first to link the
speed vault to precisions and cat leaps in videos like "Cambridge Joy," and "New Year's Eve Eve"[39],[40] back
in 2007 . For quick, efficient speed vaults on single obstacles check out any of the videos from David Belle,
Sébastien Foucan, or the Yamakasi.

[20]
Lazy/Thief Vault: While the speed and safety vaults work well when approaching an obstacle
head-on, they can be awkward to use at certain angles. The lazy/thief vault is often used in
situations where a traceur is approaching obstacles from the side or at a diagonal. When
performing a lazy vault, a traceur will place one hand on the obstacle and swing both legs over
(jumping from the outside leg). Once both legs have cleared the obstacle, the traceur then uses
both hands to push their body out and away during the exit phase. The only difference between
the thief vault and the lazy vault is the takeoff leg: traceurs jump from their inside leg in the thief
vault. This allows them to run faster into the thief than the lazy, and produce more power in the
exit phase. The ability to perform this movement easily from either leg makes the lazy/thief vault
a great transitional movement. By keeping the hips back and extending through the hips and
shoulders during the exit phase, it is also possible to use the thief vault for distance.

Learn more about the lazy/thief vault here[127],[128]

Keys to the lazy/thief vault:

(1) Swing inside/outside leg over the obstacle

(2) Keep hips back and low to the obstacle
(3) Place second hand on obstacle as soon as possible
(4) Coordinate hip and shoulder extension during exit for maximum power

Athletes to Watch: Phil Doyle, Joe Hougaard, Minh Vu Ngoc

Again, Phil Doyle’s later videos[122] have some fantastic examples of high level thief vaults. The strength of
his thief/lazy vault lies in the coordination between his hip and shoulder extension. To get power like that,
make sure your weight is back on your hands and you’re extending all the way through your shoulders! Joe
Hougaard is a Danish traceur who was one of the first to explore big thief precisions and cat leaps. This
2011 video[129] has a quick handful of massive thief vaults in London. Don’t let the Dragon Ball music fool
you...though Joe’s videos don’t have a serious vibe they always feature seriously world-class movement.
Lastly, Minh Vu Ngoc released a video in late 2015 called “Minh 2015”[167] with amazing thief vault
precisions and thief/lazy variations. Once you’ve mastered the lazy and thief vaults, try incorporating some
of Minh’s variations!

Dash Vault: The dash vault is a favorite for beginners and is surprisingly easy to learn once a
traceur is comfortable with the thief/lazy vault. When performing the dash vault, traceurs jump
and hurdle the obstacle feet-first, then push off with both hands simultaneously to exit. In many
ways, new traceurs can treat the dash vault as a thief vault with a straight approach. The

[21]
difference is that in a forward-facing thief, the hands would land on the obstacle staggered
whereas in the dash both hands hit at the same time. A common problem with the dash vault is
for traceurs to jump too high, landing with excessive downward force on their wrists. This is
often caused by taking off too close to the obstacle or jumping with their weight leaning
forward. Similar to the thief, traceurs should keep their weight back and over their hips for the
most efficient dash vault. The best dash vaults skim the surface of an obstacle and use the same
coordination of hip and shoulder extension during the exit phase as thief or lazy vaults.

Learn more about the dash vault here[130]

Keys to the dash vault:

(1) Allow both hands to hit simultaneously

(2) Stay low to the obstacle to reduce stress on wrists
(3) Lean back and keep weight over hands and hips
(4) Coordinate shoulder and hip extension during exit phase

Athletes to Watch: Jannis Schauer, GUP, David Ehrlich

Jannis Schauer does a gorgeous dash vault to safety toward the beginning of his 2015 video[124]. At 0:44 in
“Through the Ages”[645], New York traceur David Ehrlich shows us how keeping the hips low can boost exit
distance. Dash vaults are also often used as transitional movements by the Galizian Urban Project[131]
traceurs.

Kong Vault/Catpass: While the speed and dash vaults are also popular, the kong is the vault
that usually gets the most attention from beginning traceurs. Also referred to as the catpass or
monkey vault, the kong is arguably the most iconic skill in Parkour and certainly one of the most
widely used. In the kong, traceurs approach using a split-foot takeoff, place both hands
simultaneously on the obstacle, and use their hands to propel their body off the obstacle with
both feet tucked behind them. The legs should not pass through the hands when performing a
kong vault. Likewise, be wary not to take off for the kong using a gymnastics-style punch
approach. A split-foot approach (similar to the approach for the running plyo) is significantly
more effective at preserving speed and momentum in the kong. As traceurs become more
comfortable with the kong, they can add the “dip” for more power. “Dipping” refers to traceurs
lowering their body relative to the obstacle before taking off for a kong. Dipping so that the top
of your chest or chin is level with the top of the obstacle is a good rule-of-thumb when working
on kong precisions or increasing kong exit distance. Make sure that as you dip and add speed,
you are always compensating by diving into the kong more on the approach! Forgetting to adjust
your takeoff distance when sprinting into a kong is a great way to cut open your kneecaps.

[22]
Learn more about the kong vault here[132]

Keys to the kong vault:

(1) Use split-foot takeoff with appropriate distance

(2) Legs follow your hands, they do not go between hands
(3) Pull lightly from your lats through the entire movement
(4) Add speed and utilize “dip” for more powerful kongs

Athletes to Watch: Callum Powell, Kie Willis, Aral Roca, Marc “Defo” Lloret Torres, Jesse Peveril,
Toby Segar, Pedro “Phosky” Léon Gómez, Gareth Norvell, Caleb Iuliano, Alex Schauer

The kong has grown exponentially since it was “invented” by the original Yamakasi group in the 90’s.
Today, some athletes are even able to kong precision distances larger than their standing precision. Marc
“Defo” Lloret Torres[133] and Toby Segar[134] have two of the most powerful kongs in Parkour, particularly
when it comes to level kong precisions. Callum Powell[111], Kie Willis[119], and Aral Roca[135] are excellent at
controlling big kong precisions, especially with big drops and rail landings. Jesse Peveril[136], Pedro
“Phosky” Léon Gómez[137], Gareth Norvell[138], Caleb Iuliano[271], and Alex Schauer[139] also have top-of-the-
line kong technique. There are plenty of other traceurs around the world with phenomenal kongs so this
list is by no means definitive...it’s just a first step on your journey to awesome kongs!

Plyo: The plyo (short for plyometric jump) is a generic term used to describe any two-footed
jump with momentum. It is occasionally used to describe the running plyo, where a traceur runs
toward an obstacle and uses a split-foot or “gallop” approach to jump from both staggered feet
simultaneously. More commonly though, “plyo” is used to describe a series of consecutive two-
footed jumps following a precision. The plyo is an incredibly dynamic Parkour move. It can be
used after any two-footed landing and when done correctly generates significantly more power
than a standing precision. It is also a fantastic tool for developing general leg strength and
power. The key to a powerful plyo lies in a traceur’s ability to transfer momentum quickly
between jumps - athletes with excellent plyo technique appear to rebound and spring from
obstacle to obstacle. The arm swing is also important to a successful plyo. A common mistake is
to allow the arms to lag in front of the body when performing multiple plyos. Traceurs should be
careful to bring their arms back mid-jump so they can use a full range of motion (ROM) arm
swing when taking off for the next obstacle.

Learn more about the plyo here[140]

[23]
Keys to the plyo:

(1) Rebound quickly between jumps

(2) Utilize full ROM during the arm swing
(3) Extend through the hips and squeeze glutes with each takeoff
(4) Lift legs slightly in mid-air for control, similar to standing precision

Athletes to Watch: Callum Powell, Dylan Baker, Mich Todorovic, Pedro Salgado, Jesse Peveril

When traceurs think of picture-perfect plyo form, it’s hard not to imagine Callum Powell. Callum’s 2013
video[111], training episode on Storror’s channel[141], and recent Instagram compilation[646] are great places
to start if you’re looking to improve your plyo technique. For more mastery from the other side of the
Atlantic, check out Dylan Baker’s 2012 video[112] or Mich Todorovic’s 2013 summer vid[114]. And you can’t
forget about Pedro Salgado[120] or Jesse Peveril[141]. It’s no mistake that many of the athletes with the best
plyos also have some of the most powerful standing precisions, running precisions, kongs, and strides. The
plyo is an immensely useful tool for the beginning traceur, and one of the quickest ways to supercharge
your leg strength.

Stride: Running is the most basic “Parkour” skill, and the stride evolved out of a desire to
maintain running speed while traversing far-apart obstacles. Similar to the triple jump in track
and field, a “stride” is a running jump where the approach and exit use only one leg. When a
traceur lands on the same leg they jumped from, this is usually referred to as a “switch stride,”
“ghost stride,” or “skip stride.” Like the plyo, strides are most often used on a sequence of
obstacles. In this case, the individual strides are generally small relative to the traceur’s
maximum running precision distance and it is good to focus on staying low and accelerating
through each stride. When strides approach a traceur’s maximum running precision distance
they become very difficult to control and maintain. Stay upright throughout the movement and
make sure that the landing foot strikes directly below the hip - a freeze-frame of the landing
position should look almost like someone standing straight on one foot. Much like the plyo, the
less time your feet spend on the ground during large strides the better.

Learn more about the stride here[143]

Keys to the stride:

(1) Drive knee during the takeoff and extend foot toward landing
(2) Stay low to the obstacle on small strides, as low as comfortable on larger strides

[24]
(3) Land with foot directly below the same hip
(4) Stay upright throughout the movement
(5) Absorb and redirect momentum quickly

Athletes to Watch: Phil Doyle, Kie Willis, Mich Todorovic, Jimmy Perreira, Dylan Baker, Callum
Powell

The ultimate stride video, “Professor Longhair, Big Chief,”[144] features Phil Doyle and Kie Willis tearing
across the rooftops of Cambridge. Both Phil Doyle[122],[145] and Kie Willis[119] have filmed insane stride
missions in solo videos as well. Another powerhouse with strides is Canadian Tempest athlete Mich
Todorovic. Mich’s summer 2013 video[114] contains some of the biggest single stride challenges ever done
in Parkour. Jimmy Perreira[473] is also a technical master when it comes to massive strides into running
jumps. Moving from power to precision, Dylan Baker[112] has taken strides to the next level when it comes
to control. In some of his latest videos[146], he has done strides on poles, rails, backwards on rails, and even
on a tennis ball that was capping the top of a scaffolding set-up. Rounding out our list of Parkour athletes
is Callum Powell, who showcased some gorgeous stride challenges in his Instagram compilations from
2015[147] and 2016[646] - just another example of outstanding power and technical ability. These traceurs
may have perfected the stride, but you can look to Olympic triple-jumper Jonathan Edwards[148] for tips on
maximizing the power of your strides. He set the world record for triple jump in 1995 and still holds it
today.

Cat Leap/Arm Jump: A cat leap, or arm jump, refers to any jump where a traceur catches an
obstacle with their hands and lands in a hanging position (called a “cat hang”). The cat leap is
often used to jump between walls where the distance or height differential is too large for a
precision. Whether the cat leap is from a running or standing approach, a traceur should not
reach out for the wall hands-first. Instead, they should extend both feet as if for a precision
landing and absorb primarily with their legs. Many traceurs let their feet slide down slightly when
coming into contact with the landing wall - this allows them to bring their hips closer to the wall
and creates a stronger hanging position. Be careful - leading with the feet too high or keeping
the hips back can cause a traceur to “peel” backward off the wall. Cat leaps can also create a lot
of stress on the ankles and legs. Be sure to start small and master the technique before
progressing to larger cat leaps!

Learn more about the cat leap/arm jump here[149]

Keys to the cat leap:

(1) Lead with the feet extended, as if for a precision

[25]
(2) Absorb primarily with the legs
(3) Allow feet to slide slightly, catch in the cat hang position
(4) Feet together or stacked is fine but leading with one leg can be dangerous
(5) Start small and master the technique before moving to larger cat leaps

Athletes to Watch: Daniel Ilabaca, Pedro Salgado, Álex Segura, Endijs Miscenko, Dylan Baker

Daniel Ilabaca stunned the Parkour world in 2010 with this clip[150] of a massive running cat leap in
Cologne, Germany. Compare that with Pedro Salgado’s cat leap at 3:15 in the Air Wipp Challenge 2015
video[151] to get an idea of optimal running arm jump technique. When it comes to standing cat leaps, Álex
Segura of Spain is pushing the limits with huge downward jumps like this one[152] at the Krap gym in Italy.
Then, you have Endijs Miscenko. Latvian-born Miscenko has taken cat leaps to the most awkward objects
imaginable - including trees, poles, and wide walls[153]. He is doing these “polecats,” or “polios,” at a level
beyond what was thought possible 10 years ago. Dylan Baker has also taken the cat leap in a creative new
direction with his focus on descents...pushing the cat leap vertically instead of horizontally. Check out his
2014 video[113] for some terrifying and useful cat leap variations.

Cat Back/Cat 180/Prince/Retour: Traceurs use the “cat back” to traverse between obstacles
in a hanging position. Also known as a cat 180, “prince,” (as in “Prince of Persia”) or “retour”
(French for return), the cat back is a dynamic combination of climbing and jumping that starts in
the cat hang position. Before practicing cat backs, it’s important to know which side you’re most
comfortable turning toward. The easiest way to figure this out is to stand up, jump, and do a
180o turn to your left and your right. Whichever direction feels more comfortable will be your
“strong side.” When performing a cat back, a traceur will start in a cat hang, pull themselves up
and step on the wall, then use that step to turn and push themselves toward the next obstacle.
Traceurs should always step on the wall with the foot opposite of their turning direction (i.e. if
you turn to the left, step up with your right foot). Power in a cat back is determined by a
combination of how dynamically a traceur can pull and how high on the wall they can step. A fast
pull combined with a step close to the hands will result in a powerful cat back. Working on
“dynos”[154] and climb-ups will vastly improve a traceur’s cat back.

Learn more about the cat back here[155]

Keys to the cat back:

(1) Pull on the wall explosively

(2) Step high on the wall with the foot opposite to your turning side
(3) Keep your chest facing the wall as long as possible and push off of your top foot

[26]
(4) Once push has been initiated, turn and face your landing

Athletes to Watch: Phil Doyle, Callum Powell, Dylan Baker, David Belle

“Professor Longhair, Big Chief”[144] features Phil Doyle doing a handful of amazing runs using the cat back.
Likewise, Callum Powell’s 2015 Instagram compilation[147] has a great mix of straightforward, powerful cat
backs and awkward, technical ones. The descents in Dylan Baker’s 2014 video[113] also highlight some
fascinating uses of the cat back. For a classic cat back line from David Belle, check out 0:21 in the “Speed
Air Man” video[21].

Climb Up: The cat leap or cat back can get you there, but how do you pull yourself up the wall
once you’ve made it? Enter the climb up. In a climb up, traceurs use a pull from the arms and
momentum generated from a knee drive to get on top of an obstacle. To start, get in a cat hang
and drop one leg as if you are preparing to cat back. You will then drive the knee of your hanging
leg up toward your hands as you pull your chest to the top of the wall. At the same time, your
other foot will push down and into the wall to provide support. The momentum from the knee
drive and pull will bring you straight into a support position on top of the wall. The climb up
requires a moderate amount of upper body strength, but relies much more on coordination
between the pull and knee drive. It is a highly technical movement, and can take months to
master.

Learn more about the climb up here[156]

Keys to the climb up:

(1) Drop one leg into a hanging position against the wall
(2) Drive the hanging knee toward your hands, simultaneously pulling
(3) Press non-hanging foot into the wall for support
(4) Catch in support position on top of the wall

Athletes to Watch: Ryan Ford, Tom Coppola

Ryan Ford is the founder of Colorado-based APEX Movement and ParkourEDU, and the first to introduce
the “level 4” climb up to Parkour. The level 4 climb up eliminates the split second of rest level 3 climb ups
have between the support and top-out. Check out Ryan demonstrating the four levels of climb ups
here[157]. Tom Coppola, of Origins Parkour & Athletic Facility in Vancouver, is another master of the climb
up. His “Ascension” video[158] is full of lightning-fast climb and muscle up variations.

[27]
Tic Tac/Wall Run: The term “tic tac” is used to describe any change of direction initiated by
steps on a vertical or slanted wall. A tic tac that pushes a traceur up a flat wall is generally
referred to as a “wall run.” In a non-vertical tic tac, where traceurs are kicking off an obstacle
and aiming to cat leap or precision an adjacent object, the height of the step and angle of
approach are the most important factors. Similar to the cat back, placing your foot high on the
obstacle will create the opportunity for more power. However, how high you can effectively
place your foot is highly dependent on how fast you are running and how high you can jump. For
the average traceur, a step around hip height is generally good for a strong tac. Advanced
traceurs with stronger legs will sometimes step as high as their ribcage, or even their armpit,
when going for maximum distance tic tacs. Once the foot is in place, it is important to push away
from the obstacle at an angle that keeps the foot from slipping. Pushing down or away too
quickly are common mistakes for new traceurs. The exit angle is also highly affected by the angle
of approach. A good rule of thumb for powerful tic tacs is to create a 90o-120o angle between
your approach and your intended landing zone. With the wall run, it is best to approach straight
on and follow the same rules for foot placement as a generic tic tac. If the goal is to grab the top
of the obstacle with one hand it is best to use the hand that is on the same side as your “tac”
foot - this will increase a traceur’s reach. Grabbing with the opposite hand (i.e. right leg on the
obstacle and left hand grabbing) will lessen it. Like the arm jump, the wall run can stress the
ankles when done incorrectly. Practice your technique at a comfortable speed before moving to
more difficult wall runs.

Learn more about the wall run/tic tac here[647],[648]

Keys to the tic tac:

(1) Create angle of 90o-120o between approach and desired landing

(2) Step at an appropriate height
(3) Press into, then away from, the obstacle to redirect momentum
(4) Extend for precision or cat leap
(5) For wall run, reach with the hand on the same side as your tac foot

Athletes to Watch: Samuel Govindin, Max Cave, Steven Leblanc, Koh Chen Pin

Samuel Govindin’s “Years”[159] is a beautiful short film about his experience with Parkour, but also one of
the best videos to watch for excellent tic tac technique. If you’re looking for something that’s a little more
straightforward, you can also check out his pseudo-showreel “Own Appeal.”[649] Max Cave is one of the
founding Storror brothers and does the coolest roof tic tac that’s ever been filmed at 0:22 in his
“Cavemen” video[160]. Steven “Dimmonk” Leblanc is an old-school practitioner from Québec and owner of
The Spot gym in Montréal. His 2013 compilation[161] has some amazingly fast wall runs and a handful of

[28]
awkward tic tacs. Last but not least, Singapore-based Koh Chen Pin (also known as “Denester”) has a
great compilation of challenging wall runs from 2015[162]...perfect study material for good wall run
technique!

Lache: Lache (pronounced luh-SHAY) is the word traceurs use to describe various swinging
techniques. Used on its own, “lache” generally refers to a swing that ends in a regrab. Lache
precision is, unsurprisingly, used when a swing ends with a precision landing. Laches are a
somewhat recent invention in Parkour. While small laches were occasionally performed by the
Yamakasi, it was Oleg Vorslav that really first explored the uses of this technique. The lache
involves two fundamental body positions - the hollow and the arch. The hollow position can be
found by lying on your back and lifting your shoulders and legs several inches off the ground. The
arch is done the same way, but lying on your belly. When preparing for a lache, traceurs assume
a hollow position on their front swing (feet in front of them) and their back swing (feet behind),
while allowing their body to go into a slight arch during the transition from back to front. The
release for the lache happens at the beginning of the final front swing, when the feet are just
starting to kick out in front of the body. Some traceurs release with both hands simultaneously,
but many prefer to release one at a time. It is important during the release to actively throw the
bar behind you. This helps counteract the backward momentum generated by the legs during
the swing, and prevents traceurs from rotating backwards mid-lache. In a standard lache, the
goal is to catch the next bar with enough momentum to continue swinging. To do this, a traceur
must get their legs behind them and reach for the bar with as much forward lean as feels safe.
When performing a lache precision, the goal is the opposite. In a lache precision, beginning
traceurs should try to achieve a neutral, upright chest position in the air. This will allow them to
control their momentum, and see both their feet and their landing. In either situation, as
traceurs become more comfortable with the lache they can start to add in the “tap.” The tap is a
heels-to-butt kicking movement that happens as the back swing is starting to transition into the
front swing or release. The tap helps control the lache as traceurs add more momentum from
larger swings. The more powerful the swing, the earlier a traceur should tap!

Learn more about the lache here[163]

Keys to the lache:

(1) Hollow body during front swing and hollow or neutral position during back swing
(2) Open hips, assume slight arch, and “tap” with legs between back swing and release
(3) Actively throw bar back during release

[29]
(4) Regrab with legs behind you
(5) Assume neutral chest position, extend legs midair for lache precision
(6) More swing = earlier tap, harder throw on release

Athletes to Watch: Oleg Vorslav, Joe Hougaard, Alex Schauer, Myrm

Oleg Vorslav was the first to demonstrate truly exceptional ability with laches, and his bar runs in “Out of
Time”[57] are still some of the best ever. What Oleg did for consecutive laches, Joe Hougaard did for the
lache precision. His “Parkour Swings 101”[164] video is 90 straight seconds of the most intense lache
precisions that have ever been done. That video is the pinnacle of power and control when it comes to the
lache. Alex Schauer is one of the most well-rounded athletes in the Parkour community, and could be used
as a model for literally any Parkour technique. While his lache precisions don’t have quite the power of Joe
Hougaard’s, they are still some of the best out there. Alex has also become adept at laches on vertical
bars. Check his “Swings and More”[165] video to see some of his amazing lache combinations. The Colorado
group Myrm (made up of Dylan Baker, Brandon Douglass, and Knox Mannino) has taken advantage of
APEX Movement’s facilities to bring Oleg’s creative, flowing style to the next level in “Shoop”[166] and
“Slam”[146].

Reverse Vault: The reverse vault is practiced mainly for its aesthetic appeal but has been
repurposed and refined by the Spanish Parkour community over the past six years. The reverse
vault incorporates a 360o spin and can be useful for changing direction in tight spaces. To
perform the reverse vault, a traceur will take off with their feet staggered (“weak side” foot in
front), place their hands on the obstacle, and turn to their strong side. The “Spanish-style”
reverse vault is half-vault and half-flip. Looking over the “strong” shoulder and imagining the
body parallel to the obstacle from head to tailbone can help beginners work this style of reverse
vault.

Learn more about the reverse vault here[168]

Keys to the reverse vault:

(1) Approach with staggered takeoff, weak side foot in front

(2) Turn hand on spinning side so fingers face the belly, place other hand normally
(3) Bump hips up and over, performing 270o-360o spin
(4) Keep head and hips parallel to obstacle for “Spanish-style” reverse

Athletes to Watch: Benj Cave, Daniel Ilabaca, Óscar Sánchez

[30]
Storror brother Benj Cave often uses the one-handed reverse vault variation, and does a gorgeous reverse
to safety out at 1:33 in “MAD City Part 2.”[169] In Daniel Ilabaca’s “2007 Showreel - Extended Version”[35]
you can see the origins of the Spanish-style reverse vault. Ilabaca uses the reverse vault to go up and over
obstacles, as well as a transition from drops or rolls. To see some of the best applications of the reverse
vault today, look no farther than Óscar Sánchez. His 2013/2014 compilation video[170] features textbook
“Spanish-style” reverse vaults of every shape and size.

Underbar: “Underbar” is the generic term for movements through a tight space. The most
common variation of the underbar is the hand-guided, feet-first version. This is the “traditional”
underbar, in which a traceur jumps toward a gap between two obstacles and uses their hands to
guide their body through the space between. There is also the 360, or reverse, underbar, where
a traceur approaches the set of obstacles backwards, grabs with a mixed grip (one hand
pronated), and pulls through while performing a 180o turn. The thread roll, or thread kong, is
another type of underbar variation where the traceur dives headfirst through a space and exits
using a roll or kong. Underbars come in all shapes and sizes, so be sure to check the “Athletes to
Watch” for great examples of unique underbar techniques!

Learn more about the underbar here[171]

Keys to the underbar:

(1) Use hands to guide body through entire movement

(2) Be aware of tailbone, head, and hips
(3) Start with slow progressions
(4) Adapt technique to environment

Athletes to Watch: David Belle, Yamakasi, Andrew Cavuto, Joe Scandrett, Tom Coppola

Still one of the coolest underbars ever filmed, David Belle’s tac underbar through a window in “District
B13”[172] is the perfect example of a traditional, feet-first underbar. While David had fantastic underbars,
the core Yamakasi members were the first to play with all the opportunities underbars presented. Check
out their “Clip Haute Categorie” video to see them pass through a single set of rails in ten or twelve
different ways[173]. Evolving out of that style, and incorporating a little of Oleg’s lache work, we come to
Southern California-based Andrew Cavuto. His runs at Tempest Freerunning Academy South Bay are
amazingly original, not to mention the underbar variation he does at 2:22 in his 2015 video[174]. In England,
Joe Scandrett has been pushing the 360 underbar to the next level. His 2016 Instagram compilation[175] has
some of the most disgusting diving underbars that have been done. Tom Coppola spent years mastering
the thread roll, and uploaded a compilation of his progression here[176]. This is an interesting underbar
“variation” because it doesn’t require that the traceur touch anything while passing through. Additionally,

[31]
diving headfirst compresses the body into the smallest possible configuration, making thread rolls a fun
and important skill for traceurs to develop.

II. Getting in Shape

As you move through your training, you may realize that some of these skills require more
strength or mobility than you currently have. Without a strong, supple body it’s difficult to
handle the forces that these techniques generate, so developing sufficient strength should be an
immediate goal for all beginners. Thankfully, there are plenty of resources devoted to strength
training in Parkour. Here are a few of my favorites:

1. Parkour Strength Training: Overcoming Obstacles for Fun and Fitness by Ryan Ford

Ryan Ford’s book on Parkour strength training is hands down the most extensive resource out there - it’s
available for $35.95 on Amazon[177] and a great tool for Parkour athletes of all experience levels. Parkour
Strength Training highlights conditioning and mobility exercises that use everyday objects...no gym or
fancy equipment necessary. If you’re looking for something a bit less pricey but equally handy, you can
also check out Ryan Ford’s YouTube channel[178]. There, you’ll find hundreds of exercises that build
functional strength using common outdoor obstacles. It’s an awesome free resource for anyone looking
to get stronger!

2. Obsidian1138’s Strength Training and Conditioning for Parkour YouTube series

Between 2006 and 2012, Paul Maunder of Manchester released a three-part conditioning series on
YouTube[179] that has become a staple in the Parkour community. If you already have a background in
strength training and are looking for ways to program specifically for Parkour, these videos are a very
helpful tool. Collectively, the videos contain over half an hour of conditioning tips and examples using
everyday objects. For a bit more information on why strength training for Parkour is important you may
also want to check out Paul Maunder’s “Parkour - The Nature of Challenge” series[180]. It’s a traceur-
produced four part documentary on the Parkour training spirit - another great source of information and
inspiration!

3. Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength by Steven

Low

Steven Low’s 500+ page illustrated guide[181] is a must-have for anyone interested in taking their
bodyweight strength training to the next level. Whether you’re looking to perfect your pull-up or working
toward planches and a flawless iron cross, this book will guide you through some of the best ways to get
there.

[32]
4. Becoming a Supple Leopard by Dr. Kelly Starrett

Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing
Athletic Performance[182] is the ultimate handbook on developing mobility and safe strength training
techniques. This book covers everything from posture and pushups to the clean and jerk with hundreds of
pictures to help explain the (occasionally) technical terminology. While the exercises are certainly helpful,
the real benefit of this book lies in its descriptive breakdown of mobility work. The foam rolling and self-
massage techniques are great for prehab, rehab, and general maintenance. Regardless of your age or
experience level, make Kelly Starrett’s mobility work part of your daily routine and you’ll reap the
benefits. If you don’t have the money to invest in Becoming a Supple Leopard, you can check out Kelly
Starrett’s YouTube page[183] or website[184].

5. Chris ‘Blane’ Rowat’s Blog

Chris ‘Blane’ Rowat has been a driving force in the Parkour community since 2006 and his blog[185] is a
massive resource for traceurs. While many of his blog posts focus more on the philosophical side of
Parkour, there are a handful of absolute gems relating to physical training. The first, and most recent,
goes over 13 tips for training the body[186]. Some of these tips are Parkour-specific, some relate more to
general strength, but they’re all excellent pieces of advice. I would also suggest his post “When Worlds
Collide”[187] for help on knowing when to rest and when to push through the pain. If you’re looking for
inspiration to work a bit harder in your training, Blane’s “1000 Muscle-Ups”[188] and “Hell Night”[189] posts
are the perfect things to make you feel lazy about whatever training regimen you’ve adopted.

Remember that these are only five of literally hundreds of available resources. While they may be some of
my personal favorites, the more options you explore the more you will learn! Don’t forget that strength
training should always be complemented by mobility, balance, and technical work. Neither strong traceurs
with poor technique nor weak traceurs with good technique have much chance lasting in Parkour. For
more information on intermediate and advanced strength training, check out Chapter 5!

III. Equipment and Gear

One of the best things about Parkour is that you don’t need any special equipment to get
started. You can practice anywhere, wearing literally anything! That having been said, there are
certain types of shoes and clothes that lend themselves better to Parkour than others. Here’s a
quick breakdown of some of the most popular Parkour-specific “gear”:

Shirts, Shorts, and Sweats

You may have noticed that most freerunners and traceurs prefer loose-fitting, athletic clothes
while training. If you don’t mind wearing used clothes and you’re shopping on a budget, thrift

[33]
stores and charity shops like Salvation Army often have shorts and sweatpants available for $2-5.
Large chains like Walmart are another cheap option. Sports stores like Dick’s, Modell’s, etc. have
large selections but are generally in the $20-45 range for sweatpants, t-shirts, and shorts. If you
are willing to spend a little extra for higher quality clothing, I suggest you support Parkour-
specific brands and buy from a Parkour company or team. Here are a couple of options for
Parkour shirts, shorts, and sweatpants!

**Note: Prices may vary depending on your location, currency, and the cost of shipping**

$$

Know Obstacles - Know Obstacles[284] has a wide selection of t-shirt and long-sleeve designs
running between $20-30, in addition to several sweatpants. Know Obstacles often run sales
through their newsletter and Facebook page, making them one of the most affordable Parkour
brands. They are also very active sponsors of athletes, teams, and events within the Parkour
community...not to mention proponents of awesome projects like this book and the iKO Water
Crisis campaign!

American Parkour - American Parkour[285] have fewer options than Know Obstacles when it
comes to t-shirts, but they have a great selection of thermals, hoodies, and crewnecks for $30-
40. If you’re looking to stock up on winter training gear this is a great place to start!

Take Flight - While there is some controversy within the Parkour community surrounding their
business practices, Take Flight[286] offer a massive selection of affordable Parkour-related
clothing including a variety of shirts, shorts, and hats!

$$$

Myrm - Myrm[287] (short for Myrmidons) are a Parkour team based out of Boulder, Colorado.
Their clothes favor minimalist designs that emphasize texture, and their “winter” shorts were a
personal favorite of mine. Their products sell for $27-40, not including shipping. Be forewarned –
the Myrm boys generally retire designs after they sell out, so don’t take too long to place your
orders!

Storror - Storror[288] release a series of new designs every season. They tend to have edgier
clothes that stay away from the bright colors most Parkour companies favor. Their t-shirts sell
around £20 and they have hats, long-sleeve shirts, and even a backpack available. Just be careful
of the conversion rate and shipping costs!

[34]
Storm - Storm’s designs[289] have a monochrome look that matches the professionalism of their
video content. Many of their designs incorporate the simple, “lightning bolt” Storm logo and an
Olympic-style golden wreath, emphasizing the athleticism of Parkour. Visit their site for sleek,
fashionable Parkour clothing. Prices range from £5-45.

The Motus Projects - The Motus Projects[324] is another English Parkour brand focused on
designing products that look good both on the streets and above them. While they don’t have
the selection that some other brands do, they are quickly becoming a favorite among
practitioners for their community-oriented approach. Their items sell for £13-33.

Norml Brand - Norml Brand[325] offer a good selection of bottoms for Parkour athletes - they have
two styles of sweats, a pair of shorts, and even thermal leggings for winter training sessions.
Their harem pants are £35 and arguably the most popular harem-style sweats on the market.
Other products range from £10-45.

Tempest Freerunning - Tempest[290] clothes are a great option if you’re looking for something
with a little bit of Hollywood flash. The LA-based group favor big designs (t-shirts are $32-36,
pants $44-62) with bright splashes of color and broad textures. They’ve also recently released
the Tempest Action Denim pants ($69), which are the only “Parkour jeans” on the market. Snag
yourself a pair before they sell out!

Galizian Urban Project - Spanish Parkour team Galizian Urban Project[291] have several t-shirts,
tanks, wristbands, and beanies available. The designs are simple but get the point across - if
you’re a fan of the Spanish style you will definitely want to check them out, particularly their new
“Adventour” line! Prices range from €16-28.

Skochypstiks - Skochypstiks[543] (pronounced “sko-chip-sticks,” or “sko-cheez” for short) is a

brand created by Croatian practitioner Saša Ševo and designer/mover Kristnia Ivkovic. The
clothing is made locally in the region of former Yugoslavia, and many practitioners find their
pants some of the most comfortable available (€36-45). Skochypstiks support events around the
world and work closely with the Yamakasi and Parkour Generations, in addition to other groups.

Farang - Team Farang[292] are known for being one of the most fashion-forward brands in
Parkour. Their shirts work as well for a night on the town as a night at the gym, and they’ll only
cost you $30-45. Farang also have three sweatpants styles priced between $60-75. If by some
chance you’re looking for a Parkour jacket you can wear out anywhere, the Farang varsity jacket
sells for $133.

[35]
$$$$

Être-Fort - Être-Fort[293] are the makers of (arguably) the most popular Parkour-specific sweats in
the world. While their sweatpants will run you €89, they are incredibly sturdy and last forever
(well, “forever” by Parkour standards). Besides their sweats, Être-Fort sell t-shirts, long-sleeve
shirts, and a backpack (€76). Être-Fort are also very active at sponsoring projects within the
Parkour community, so many of the proceeds from their sales go toward supporting Parkour
athletes and teams around the world.

Traceur - Traceur[544] brand was created by first-generation practitioner Rudy Duong and is based
in France. They have some of the most interesting graphic tees in Parkour (priced around $40)
and are the only Parkour brand I know of to offer a lightweight athletic jacket ($115).

Parkour Shoes

While shirts, shorts, and sweatpants are important, the biggest problem most new traceurs have
is finding reliable shoes. Every shoe has pros and cons, and what works for someone else may
not necessarily work for you. What you want in a shoe will also change as your training style
adapts, so it’s good to try several different types before settling on a favorite. Some traceurs go
so far as to keep two pairs of shoes - one for lighter, technical sessions and one for days where
they’re pushing their limits. Whatever style of training you prefer, chances are good that you’ll
find one of these shoes to your liking! Online shoe reviews are available for most of these styles,
and can often be found quite easily by searching “[name of shoe] Parkour shoe review” on
YouTube.

Know Obstacles - KO[284], in partnership with the WFPF, was the first Parkour company to create
a Parkour-specific shoe in 2010. It was modeled after the legendary Kalenji Success, an incredibly
popular English shoe which had been discontinued. Since 2010, KO has redefined itself. They
recently released three new shoe designs, the KO Gen. III’s, the Drops, and the Pre’s
(pronounced preez). The different shoes cater to different styles - the Gen. III’s are thicker and
better suited to those who want more protection for their foot, the Pre’s are thin-soled and work
well for a wide variety of movements, and the Drops are a minimalist shoe for those who want a
high level of sensitivity and touch. I focus heavily on large, technically-challenging Parkour
movements and use the KO Pre’s and Drops as everyday training shoes. If your training style is
similar to mine, you might enjoy these shoes as well!

Ollo - Ollo[294] began as a crowdfunded Parkour shoe company and have grown to become one of
the largest suppliers of Parkour shoes in the world. They have two styles available, the Ollo

[36]
Sapien and the Ollo Zero. The Ollo Sapien is larger and more heavily-padded than its zero-drop
counterpart the Ollo Zero. Ollo shoes are known to be sturdy and durable, but they don’t have
the flexibility and sensitivity that lighter shoes like the KO Drops, Pre’s, or Asics Onitsuka Tigers
have. That having been said, they are quite flexible compared to the majority of “heavy” Parkour
shoes on the market and sell at a very reasonable $60-75 depending on the model. If you don’t
want to feel the ground beneath your feet at all times and prefer a bit of cushion, Ollos might be
for you!

Tempest Freerunning - The Tempest NLS-1[295] and NLS-1 “Black ‘N Wilds” are well-padded shoes
with a sleek, edgy design. Many of the Tempest athletes focus on bigger tricks and acrobatic
lines in their own training, and this style reflects itself in the design of their shoes...but that
certainly doesn’t mean you can’t use them for awesome jumps and vaults as well! The NLS-1 and
NLS-1 “Black ‘N Wilds” sell for $79 and are a solid shoe choice for athletes who prefer padding
and support with a fashionable look.

Take Flight - Take Flight[296] currently offer the Take Flight 1.0 and Take Flight Ultra shoe. The
Take Flight 1.0’s have excellent grip but are quite heavily-cushioned and may not be suited to
movements requiring a high level of sensitivity and precision. Take Flight have addressed this
issue with their Ultra shoe, which seems to be modeled after the lighter Onitsuka Tiger. The 1.0’s
are priced at $85 and the Ultras at $95!

Asics - Asics offer several shoes that are excellent for Parkour. The Onitsuka Tiger[297] Serrano,
Mexico 66, and Ultimate 81’s are quite popular within the Parkour community. All three of these
shoes are light, flexible, have solid grip, good durability, and can double as casual shoes for the
times you’re not training. They are usually cheapest when purchased through sites like Amazon,
6PM[298], and Shoebacca[299]. On the heavier side, Asics also have the Gel Lyte-III’s. These were
quite popular several years ago but have fallen slightly out of favor as more traceurs move
toward lightly cushioned shoes. The Asics Shaw Runner has also become popular in the past year
or two, although they are hard to find in Men’s sizes!

K-Swiss - K-Swiss was the first brand to make a Parkour/freerunning shoe, the K-Swiss Ariake, in
2007. Today, their most popular training shoe is the K-Swiss SI-18 Rannell 2. The SI-18’s have a
higher heel and offer a solid middle ground between padding and touch, though they certainly
land on the heavier side of the scale. The SI-18’s are incredibly durable and will likely last you 6-8
months of training, whereas many lighter Parkour shoes die after 2-3 months of use. Prices for
the SI-18 vary from $40-80. If you want a good-looking, comfortably padded, very durable shoe
then the SI-18’s could work for you!

[37]
Adidas - The Adidas Adistar Racer was discontinued in 2014 and is getting difficult to find, but
pairs still lurk in the depths of eBay and Amazon. The Adistar Racers are nicely padded but on the
thinner side, and extremely durable. A pair of Adistar Racers once lasted me 10 months, which is
almost unheard of for a Parkour shoe. But their lack of availability and popularity as a fashion
shoe make them quite pricey...if you can find a pair, they will generally run you $90-120.

Puma - The Puma Future R698 Lites are a light, breathable mesh shoe with a medium amount of
cushion. They have excellent grip and work well for both technical Parkour movements and large
tricks or drops. These shoes have somewhat limited availability and can be found on Amazon for
$50-65. While they’re incredibly versatile, they are not particularly durable and for me generally
wear out after 2-3 months of training.

Strike Movement - Strike Movement[300] offer several styles of training shoe that are popular in
North America. The Chill Pill Transit and Chill Pill Mid are light, flexible, relatively durable, and
have very solid grip. They’re also much more fashionable than the average Parkour shoe. These
shoes have only started gaining in popularity over the past year and time will tell how the
community receives them...but the initial reviews are very promising. Though they’ll cost you
$105-125, the Chill Pills are a great choice if you want a light training shoe that can double for
everyday use!

Feiyue - Finally, we come to the Feiyue. Worn traditionally as a martial arts shoe, Feiyues[301]
have been a standard in the Parkour community for the past ten years. They are grippy and
extremely light, thin, and flexible. “Legitimate” Feiyues sell for $70-75 and are considered a
casual fashion shoe, but the “Tiger Claw” Feiyues can be bought for $12-20 through Amazon or
American Parkour[302]. As you may have guessed, most traceurs prefer the Tiger Claw
Feiyues...particularly since these shoes wear out after 1-2 months of training anyway. Feiyues,
much like the KO Drops, are a great minimalist training shoe for testing and perfecting your
technique during light training days - and it’s hard to argue with the $20 price tag!

[38]
 IV. Training Grounds

By now, we’ve covered what you need to know to get started. But how will you know where to
train? While Parkour can be done anywhere, it often takes months or years to develop “Parkour
vision” that converts an alleyway or parking lot into a fulfilling training spot. So, while you’re in
the process of developing your own Parkour vision, here are a few tips for finding spots near
you!

Find a Community

If you’re worried about training alone, a simple Google search could solve all your problems. If
Googling “[your location] Parkour” doesn’t turn up any results, don’t despair! Check Facebook,
Instagram, and YouTube too...if you live in a more rural area, groups near you might not have a
website that turns up on Google. Don’t be afraid to get in touch with people through social
media. The Parkour community is very open to beginners, and most experienced traceurs will be
glad to show you around for a couple of days. If you have the chance, try to attend a “jam” in
your area. Jams are large-scale training sessions, and they’re a great chance to meet
practitioners of all skill levels. Check out the “Jam Etiquette” section in Chapter 3 for more
information on Parkour jams.

If you’re looking for a more formal Parkour education, make sure you Google Parkour gyms near
you. Parkour gyms are popping up all over North America and Europe, and hundreds of
gymnastics, CrossFit, and general fitness facilities also offer Parkour classes. If you end up taking
a class at a non-Parkour facility, be discerning with what the instructors have to say. It isn’t
uncommon for gyms to try and cash in on the popularity of Parkour by offering classes taught by
non-practitioners. Sloppy, loud landings and bad climb ups are two quick ways to spot coaches
that may not have a background in Parkour themselves.

Remember that Parkour is ultimately a personal journey - the best way to learn is the way that
feels most comfortable for you. For some, that may mean a gym. For others, it may mean
learning through personal experience and training outdoors. Neither is right or wrong and it’s
often best to explore both when starting out!

Explore Your Neighborhood

Many of my favorite training spots were found while exploring my neighborhood. Parks,
playgrounds, school campuses, and libraries are all great places to start looking, but don’t limit
yourself! Training at a great spot is awesome, but part of the fun is also in the finding. Recruit a

[39]
few friends and cruise around on a bike or longboard for a day. See what you can find. If you
need a few ideas on how to use common spots, check out these videos:

1. Jereme Sanders “Unconventional Training Grounds” Series[190]

Jereme Sanders[191] of San Antonio, Texas is one of America’s first generation practitioners.
Between 2008 and 2010, he put together a series of training videos called “Unconventional
Training Grounds” focusing on suburban America’s most accessible training spots - places like
parking lots, sports fields, and bleachers. Many of you will be able to find similar locations within
walking distance of your home. These videos can help provide a little structure to your sessions
when you’re starting out!

2. Frédéric Paradis “Stairs & Ledges”[192]

Frédéric Paradis[193] is another talented traceur with limited spot diversity. His videos often
feature the same handful of locations in his hometown, and it’s amazing to see what he has been
able to come up with over the years. “Stairs & Ledges” will give you a few ideas for finding
different ways to challenge yourself using only a few simple spots!

3. Joel Eggimann “One Spot” Series[193]

Joel Eggimann is a Swiss practitioner known largely for his epic travel videos[195]. Joel has a very
diverse skill set and takes full advantage of it in his “One Spot” series. While the spots he
features may have a few more options than yours, his creative approach translates well
everywhere. Joel’s videos are a great template for beginning traceurs especially; notice how he
works increasingly complex lines and skills on the same obstacles. Finding something relatively
easy and building on it is how you get the most out of a simple spot. It’s also the premise of the
game “Add-On,”[196] which brings us to our final point…

Play Games

At a certain point in your search, you’ll run out of new spots nearby. When that happens it’ll be
time to start making the most out of your old ones, and games are a great way to keep old spots
fresh. Add-On, PDQ[197], and even lava tag can help you explore a space’s full potential. There are
also a handful of reflex games you can use for warm-ups or conditioning exercises to supplement
your training - read more about those in Chapter 3. For a list of Parkour games, check out the
Movement Library![198]

[40]
 V. Athlete Reference Table

In this section, I’ve included a reference table with some of my favorite Parkour athletes to
watch. It is by no means exhaustive, but it’s a great place to start if you’re looking to immerse
yourself in Parkour media. This list includes athletes from all over the world, most of whom have
been involved in making influential videos at a local or international level. Some of the linked
material may be a bit old or obscure, but I don’t believe that affects its value! For most athletes,
the YouTube link will send you to their personal channel. The same is true for their Instagram. If
you want to visit a team’s media page, click on the name of the team/affiliation.

Athlete Team/Affiliation Country IG/YouTube

@shaunwood
Shaun Wood Farang Australia [97]
Dominic Di @domtomato
Tommaso Farang Australia [201]
Owls Gang @samc.ogp
Sam Carter Parliament Australia [258]
Owls Gang @max.garfield
Max Lee-Abbott Parliament Australia [259]
Street Movement/ Australia/ @oliver_thorpe
Oliver Thorpe Être-Fort Denmark [638]
@brodie.bne
Brodie Pawson BNE Parkour Australia [260]
@dylan.bne
Dylan Pawson BNE Parkour Australia [261]
Australia/United @greg.eckels
Greg Eckels ---- States [262]
Agustin @gussyrodriguez
Rodriguez ---- Australia [377]
@alexxschauer
Alex Schauer Ape Connection Austria [225]
@pamelaforster
Pamela Forster Ape Connection Austria [276]

[41]
 Dominik ---- Austria @dominik_
Fichtenbauer fichtenbauer
@nicolasvanhole
Nicolas Vanhole ---- Belgium [263]
Ward Mortier ---- Belgium [264]
@gaetanbouillet
Gaëtan Bouillet Speeders Family Belgium [265]
Pedro Thomas ---- Brazil [274]
@mich.todorovic
Mich Todorovic Tempest Canada [213]
Mathieu Larose @pkguywithglasses
Sabourin NPK Canada [266]
Tamila @tinytampk
Benabdallah NPK Canada [267]
Canada/ @tomjumps
Tom Coppola Origins Parkour United States [268]
@alyssa.serpa
Alyssa Serpa Origins Parkour Canada [269]
Joe Hougaard ---- Denmark [234]
@thomasamled
Thomas Amled Street Movement Denmark [235]
@eliaszimakoff
Elias Zimakoff Street Movement Denmark [477]
@lavdrimelmazi
Lavdrim Elmazi Street Movement Denmark [638]
Storm Freerun/ @_philydee
Phil Doyle WFPF England [41]
Storm Freerun/ @kieparkour
Kie Willis X Dubai England [199]
Storm Freerun/ @pip_andersen
Pip Andersen WFPF England [74]
@callumstorror
Callum Powell Storror/Être-Fort England [47]

[42]
 @tobycigar
Toby Segar Storror England [202]
@maxstorrorcave
Max and @benjcave
Benj Cave Storror England [203]
@sachakpowell
Sacha Powell Storror England [204]
@willsutton
Will Sutton ---- England [224]
@joescandrett
Joe Scandrett 3Run England [660]
@katiemcdonnell
Katie McDonnell ---- England [278]
@fizzlewizz
Fizz Hood ---- England [279]
Shirley
Darlington- Parkour @shirtrix
Rowat Generations England [280]
Giles Campbell The Motus @gilesvisive
Longley Projects England [282]
@danielilabaca
Daniel Ilabaca ---- England [38]
@chase_armitage
Chase Armitage 3Run England [652]
@humantimothy
Tim Shieff Storm Freerun England [283]
@eric.moor
Eric Moor Storm Freerun England [303]
@josephjames
Joseph Henderson
Henderson Pariah England [661]
The Motus
Projects/ @max.brewman
Max Barker Brewman England [639]

[43]
 @ampisound
Scott Bass Ampisound England [326]
@benreddington
Ben Reddington ---- England [478]
@juhokuu
Juho Kuusisaari Parkour Akatemia Finland [237]
Eetu
Lappeteläinen ---- Finland [238]
@joonaspurastie
Joonas Purastie ---- Finland [239]
@samuel_gvdn
Sam Govindin ---- France [236]
Naïm
L'1consolable ---- France [249]
Charles Brunet West Coast Family France [256]
Thomas Dudoué West Coast Family France [257]
ADD Academy @charlespoujade
Charles Poujade Bordeaux France [450]
@thejasonpaul
Jason Paul Farang/Red Bull Germany [96]
@jannis_schauer
Jannis Schauer Storm Freerun Germany [228]
@matttma
Matthias Mayer Ashigaru Germany [229]
Silke "Zig Zag" @silky.zigzag
Sollfrank Ashigaru Germany [230]
@andipk
Andi Wöhle Ashigaru Germany [231]
@minh_vn
Minh Vu Ngoc ParkourONE Germany [232]
@movemendijs
Endijs Miscenko Ashigaru Germany [233]

[44]
 Jakob Vöckler Crap Movements Germany @jakobvocki
[246]
@carla_kropptn
Carla Kropp ---- Germany [373]
@vr33ni
Verena Lechner ---- Germany [374]
@dimitris_dk_
Dimitris "DK" Tempest/ Kyrsanidis
Kyrsanidis Red Bull Greece [215]
@fatemehakrami
Fatemeh Akrami WFPF Iran [656]
Gian Marco @gianmarcooddovr
Oddo Team Jestion Italy [240]
Massimiliano
Takacs Team Jestion Italy @massimilianotakacs
Luigi Lorenzi Team Jestion Italy @luigilorenzi
Être-Fort/ @ilarialuisi
Ilaria Luisi JUMP Freerun Italy [655]
André @a2b.andre
Niederkofler ---- Italy [375]
@parkround
Takuya Ueno ---- Japan [248]
@zen_pk_official
Zen Shimada ---- Japan [637]
Japan/ @hhhhi02
Hikari Izumi ---- United States [651]
@pashatheboss
Pasha Petkuns Farang/Red Bull Latvia [200]
@lynn_jung
Lynn Jung ---- Luxembourg [270]
Urban
Runners/WFPF/ @daersanchez
Daer Sánchez Être-Fort Mexico [275]

[45]
 Didi Alaoui @didialaoui
Mohammed Tempest/3Run Morocco [216]
Bartje van der Tempest/ @thebartlife
Linden JUMP Freerun Netherlands [212]
@tobiasick
Kamil Tobiasz Sick Mode Poland [252]
@salgadopk
Pedro Salgado Peter Parkour Portugal [209]

@luisalkmim
Luis Alkmim Être-Fort Portugal [210],[211]
@erovikovvlad
Vlad Erovikov ---- Russia [250]
@wayralife
Renat Ardilanov ---- Russia [251]
Alexandr Take Flight/ @shadezlat
“Shade” Gisych WFPF Russia [253]

Erik @erik3run
Mukhametshin WFPF Russia [254]
The Tracers/ @zyulev
Alexander Zyulev WFPF Russia [255]
Aleksandra @sasha_sheva_
Shevchenko ---- Russia [277]
@deeenester
Koh Chen Pin ---- Singapore [247]

Galizian Urban
Pedro "Phosky" Project/ @phoskygup
Léon Gómez Être-Fort Spain [217]
Sergio "Steel" Galizian Urban @sergiosteelgup
Cora Campos Project Spain [217]

[46]
 Guillermo Galizian Urban Spain @shobugup
"Shobu" Lago Project [218]
Costas
Galizian Urban
Óscar Sánchez Project/ @osc.gup
Castellon Take Flight Spain [219]
@aralroca
Aral Roca Gomez Born to Trace Spain [220]
Guillem Mataró @wanted_guille
Pereira Born to Trace Spain [221]
Marco "Defo" Born to Trace/ @defoairmov
Lloret Torres Take Flight Spain [222]
@cosmin_what
Cosmin Marius What Parkour Spain [223]
Antonio "Shifer" @shifer_what
Mojonero What Parkour Spain [636]
@hazalnhr
Hazal Nehir ---- Turkey [650]
@catoaspmo
Cato Aspmo WFPF Sweden [674]
@joelsparkour
Joel Eggimann Free-Z Switzerland [226]
Move with Love/ @jessepeveril
Jesse Peveril X Dubai Switzerland [227]
@dylanwellsbaker
Dylan Baker Myrm United States [205]
Brandon Myrm/ @brandondouglass
Douglass APEX Movement United States [206]
@dantegrazioli
Dante Grazioli APEX Movement United States [207]
@everything_n_nothing
Daniel Arroyo WFPF United States [208]

[47]
 Jesse La Flair Tempest United States @jesselaflair
[214]
@sydneyolson1
Sydney Olson Tempest United States [677]
@ronniestreetstunts
Ronnie Shalvis ---- United States [653]
@_alfred_scott
Alfred Scott Dodo Freerun United States [642]
Paul @paulwhitecotton
Whitecotton Rogue Squad United States [241]
@saru_kabu
Andrew Cavuto Move to Inspire United States [242]
@vinniecoryell
Vinnie Coryell Move to Inspire United States [243]
@jeremesanders
Jereme Sanders ParkourSA United States [244]
@nate_weston
Nathan Weston Move to Inspire United States [245]
Chadwick Platt- @mrchadparkour
Kuhn Move to Inspire United States [654]
@calebiuliano
Caleb Iuliano Rilla Hops United States [271]
Rilla Hops/ @lorenaparkour
Lorena Abreu WFPF United States [272]
@nikiisawalrus
Niki Whalen Rilla Hops United States [273]
@garethnorvellpk
Gareth Norvell Rilla Hops United States [273]
@jimmyperreira
Jimmy Perreira Rilla Hops United States [273]
@bobreese
The Tribe/ cookiemonster
Bob Reese Ollo United States [281]

[48]
 Shay @shays_days
Subramanian Move to Inspire United States [376]
Take Flight/
Somatic @dondraijones
D’Ondrai Jones Movement United States [657]
@joeyadrian
Joey Adrian Take Flight United States [658]
@luciromberg
Luci Romberg Tempest United States [378]
Seth The Tribe/ @sethjumps
Rujiraviriyapinyo Swift Movement United States [635]
@ryen1keenan
Ryen Keenan ---- United States [640]
@knickertease
Nick Ortiz ---- United States [641]

APEX NorCal/
Strike Movement/ @iamwavezilla
Darryl Stingley Squadron United States [662]
United States/ @potti_photos
Ernest Lubonja Hub Freerunning Albania [663]

[49]
 Chapter 3: The Next Level
Plenty of people enter into Parkour thinking they can achieve mastery by checking off moves on
a list. We learn the fundamentals like we’re out grocery shopping - “Okay, what do I need for
today? Kong vault? Alright...got it...what’s next?”

While this may help foster a well-rounded approach at the beginning of your training, this
mindset almost always leads to frustration and plateaus down the line. Why’s that? Put simply,
Parkour just doesn’t have much to offer in that direction. There’s a small number of specific
“skills,” and the vast majority of those can be figured out by a dedicated practitioner in a handful
of months. Compare this to something like tricking or breakdancing, where there are hundreds
of different movement patterns to practice, and it’s no wonder you see so many would-be
traceurs quit after learning the basics.

Chapter 3 is all about taking your training to the next level, escaping the trap of linear thinking,
and developing a deep, rather than broad, understanding of Parkour. We’ll be delving into things
like alternative training methods, basic programming, and travel. Parkour grew from a basic
desire to explore what’s possible, and in the spirit of that exploratory past this is where our road
map starts to diverge from the common path...try to keep up!

I. Alternative Training Methods

Barefoot Training

Training Parkour barefoot has been popular for years. Sébastien Foucan, David Belle, and the
Yamakasi have promoted at least some level of barefoot training from the very
beginning...there’s even a video of David Belle saying “Bare feet are the best shoes!”[304]

Recently, barefoot training has been making a comeback. Phil Doyle’s groundbreaking barefoot
video[43] in 2006 has been followed up by the likes of Storror[305] and Italian freerunner Rostyslav
“Skalzo” More[306]. Seattle-based Rafe Kelley[307], of Evolve Move Play, has been a proponent of
barefoot training for years and has several videos[308] and podcasts/articles[309] explaining the
logic behind this methodology. Barefoot training has also been gaining ground outside of
Parkour. Plenty of athletes, from distance runners[310] to weightlifters[311], have been
experimenting with the benefits of barefoot movement. Some Parkour athletes have even taken
the next step and started training in socks and flip flops![401]

A great way to start is to train barefoot for 10-15 minutes at the beginning of every session. Use

[50]
barefoot training as a part of your warm-up. Then, once you’re comfortable, gradually increase
the difficulty and duration of the movements. After a few months of steady progression you’ll be
moving like Mowgli.

If you’re looking to improve your technique, fix faulty mechanics, or strengthen your ankles and
feet, barefoot training could be a huge addition to your training. Remember to start
slow...injuries can happen easily if you try to push your feet to adapt too quickly. Listen to your
body and don’t train through discomfort. It takes time to develop strong, durable feet after
they’ve been in shoes for your whole life!

Night Training

Obstacles blend in with the shadows, your mind and body struggle with fatigue, you find yourself
fighting the urge to pack up and go to bed...training Parkour at night comes with a variety of
issues you don’t usually face during the day. It limits you physically and mentally, and easy jumps
when it’s bright outside take on a whole new meaning in the dark.

The original Yamakasi group made night sessions a regular part of their training, and the video
“Parkour Nuit”[312] shows David Belle, Sébastien Foucan, and a handful of their students
exploring the streets of Lisses late at night. Later practitioners followed in their footsteps and
night training has since become a staple of intermediate and advanced Parkour training. Many
traceurs use the cover of darkness to work on their climbing skills and explore the landscape in
ways that are impossible during the day. In most parts of the world, this is highly illegal and often
entails some form of trespassing. If you decide to follow in the “night mission” tradition, be
aware that what you are doing is most likely against the law.

If you want to start incorporating a bit of night training, there are a few good videos to watch for
ideas. Storror released a video in 2015 highlighting some of their night training and climbing[313].
English traceur and filmmaker Scott Bass released a 2009 video[314] of traceurs practicing
some...unorthodox...climbing techniques in London and Cambridge, and Joel Eggimann gives us a
look at early morning training in his “4 a.m.” video[315]. For a bit of buildering inspiration, check
out Bobby Gordon-Smith[316]. While this video was filmed during the day, these techniques
translate just as well to nocturnal exploration.

Rain/Snow Training

“Be strong to be useful” doesn’t end if it’s wet or cold out. Traceurs know this, and force
themselves to train in all types of weather. Like training barefoot or at night, a rainy day can turn
a simple jump into a serious mental exercise. Your technique has to adapt to changing conditions

[51]
as certain obstacles retain grip in the wet while others become urban Slip ‘N Slides.

Parkour Generations and Julie Angel released a great little video of Kazuma leading a Parkour
class through a wet night of training in 2007[317]. It’s a good video to watch if you’re having
trouble finding the motivation to get outside in inclement weather. The third part[318] of Storror’s
“Change is Good” video series is all about the rain, and shows that wet conditions don’t have to
stop you from training some serious jumps. If you’re stuck with slippery shoes, the MADD
(Madrid Arte del Desplazamiento) guys combine rain training with barefoot training in this
awesome video[319].

Rain doesn’t have to be the only form of precipitation you practice in. Snow adds another
element of challenge. Check out Florian “Monkeeeyman” Hatwagner[320] from Austria using the
snow[321] and rain[322] to his advantage in these “DO IT!” episodes, or American freerunner
Ronnie Shalvis exploring Salt Lake City in his “Winter Free Running” video[323].

“Old School” Training

Sometimes Parkour training can feel like beating your head against a brick wall. Unless you just
took a nasty spill, most of the time it shouldn’t! But for those times where you can’t seem to
push through a plateau, or you’re having trouble overcoming doubt, it may be worth it to try a
little “old school” training.

What do I mean by “old school” training? Take a look at any of the old David Belle or Yamakasi
documentaries/videos that I’ve referenced so far, or go peek at Chris Rowat’s blog one more
time. You’ll probably notice that as much of their training time was spent focusing on
conditioning as specific Parkour techniques! It’s no surprise…“to be and to last” requires a
strong, healthy body. You can’t “be strong to be useful” without first being strong. The first and
second generations of practitioners were in many ways more focused on the philosophy and
spirit of their training than the supposed results. Sometimes, you should be too!

Having a strong will in Parkour is a huge asset. To train your spirit and willpower, try challenging
yourself “old school” style from time to time. Read Blane’s “Hell Night”[189] article and try to
replicate it. Find the biggest stair set in your town, and see if you can QM (crawl on hands and
feet) backwards up it five times. Or ten. Find a training partner and try carrying each other 400m.
See if you can handstand walk 100m. Sprint up a hill 20 times. Many of these challenges are
more difficult mentally than physically. Overcoming boredom, silencing the part of you that’s
asking “Why am I doing this? What’s the point?!” can be as important to your training as learning
to stick a precision correctly. It will teach you to persevere in the face of tasks that may seem

[52]
impossible for you. It will help you develop a strong will, and that will translate to every other
part of your training. To hone your spirit, learn from the old school!

“Fun” Training

Becoming too immersed in hardcore training can suck the fun out of things for some people. If
your reasons for practicing Parkour are less “être fort” and more playful, getting out and
focusing on fun sessions should be your priority.

Having fun sounds like an obvious thing to prioritize, but it’s easy to lose sight of that when
you’re training so many different things. Make a point of practicing only what you want at least
two days a week. Entering into a session with this mindset can transform a mediocre day into a
great one...some of my most productive and powerful training days started off with me flipping
around in the grass or balancing on a rail!

This kind of training serves as a great counterpoint to structured, strength-based routines or old
school sessions. Just remember that training purely for fun can lead to massive imbalances if
prioritized all the time. A well-rounded athlete should be able to manage fun training with
sessions that are focused more around repetition, overcoming fear, or developing strength. The
best solution I’ve found is learning to find the fun in these unpleasant tasks. While sprinting up a
hill isn’t fun in and of itself, knowing that it will help me become a stronger, fitter person
provides me with a feeling of contentment that overpowers the “fun” factor. Maintaining that
balance is a huge key to longevity in Parkour!

Training to Fall/Ukemi

In 2007, a Dutch traceur named Philip van Ees released a video called “Working on Instinct.”[327]
The video was somewhat revolutionary at the time, and showed Philip purposefully bailing
simple movements and practicing his recoveries. Traceurs around the world began to pick this
up, realizing that falling safely is as much a part of the everyday practice of Parkour as success.

Today, there is an entire YouTube channel devoted to falling in Parkour. Amos Rendao[328]
created the “Parkour Ukemi”[329] YouTube channel to teach traceurs the art of falling. It features
how-to videos for common bail saves and basic falling techniques, in addition to video analysis of
some of the best saves in the Parkour community over the past few years. Knowing how to fall
keeps you safe, and can also increase your confidence when it comes to attempting challenges
that are close to your limit. Rilla Hops showed us what that kind of training looks like in their
“Doing Things We Can’t”[330] video from early 2014. No matter what your goals are,
incorporating a little bit of Ukemi will help you practice Parkour safely and sustainably!

[53]
Solo Training

Unless you happen to live in one of the world’s major Parkour meccas, solo training could
account for a majority of your training time. There are plenty of beginners who find training
alone unpleasant, but many higher level athletes find solo sessions to be fun and relaxing when
approached with the right mindset. To paraphrase Sébastien Foucan, the most amazing things
are created when people are alone![351]

There are certain things that are hard to do in a jam environment, or when you’re training with a
large group of people. Many of the alternative training methods we’ve already covered fit into
this category. Training barefoot, working on your Parkour Ukemi, going old school and trying to
stick a jump twenty times in a row...these things aren’t really suited to social training. They
require attention to detail and more focus than you may be used to. Take advantage of those
inescapable solo sessions to work your “alternative” skills.

It can be immensely satisfying to immerse yourself in training and hear nothing beyond the
scrape of your shoes and the sound of your breathing. While training with others is great, it
always comes with a certain level of distraction. Many of the founders would use the intense
focus of solo training to attempt jumps they’d never tried before. In some ways, you could say
that this is Parkour in its simplest form - just you and the jump.

When training alone, don’t hold yourself to long sessions. It isn’t uncommon for a productive
solo day to last only an hour or two. Without all the talking and socializing between jumps, that
hour can really add up! Also, keep in mind that when you’re training alone you won’t have
anyone to help you out if something goes wrong. Be smart about the challenges you attempt. It’s
good to push yourself toward the edges of your comfort zone but it’s better to know the value in
saving something for another day.

Training at Height

PLEASE NOTE: Training at height is NOT for beginners. This type of training should only be
implemented by experienced practitioners and should always be approached calmly and logically
to minimize risk. The consequences when training at height can be severe, and even fatal. Please
take this into account when deciding whether or not you wish to attempt a challenge at height.
Parkour is not about risking your life.

Additionally, in many parts of the world training at height will necessitate some form of
trespassing. Parkour can be practiced anywhere, and this book is not suggesting you trespass to

[54]
practice it. Respecting public and private space is as much a part of Parkour training as
challenging oneself. Please be aware of this and act accordingly when making your decisions. For
more information on Parkour and public space, refer to Chapter 4.

David Belle, Sébastien Foucan, and the Yamakasi became famous for their rooftop training in
Lisses and Evry. Today, the world’s most skilled traceurs still practice Parkour with some type of
height involved...whether it’s six feet or six stories. There is no denying that learning to deal with
fear is one of the most important aspects of Parkour, and training at height is the ultimate test of
that ability.

Take Dylan Baker, for instance. His videos[331] feature him performing technical challenges high
above the ground, with serious consequences if he misjudges his landings by even an inch. Dylan
is known in the Parkour community for his seeming “fearlessness” in the face of danger, but his
actual approach for dealing with fear is very different than what many would assume. About
halfway through this three-minute video[332], Dylan outlines his mindset - one framed around
“composure in the face of challenge” and a sense of calm. The full-length interview[333] expands
on this idea, and recently Dylan Baker gave a four-hour seminar on his approach to fear in
Denver, Colorado. The seminar is available online through his Parkour Dojo program[334].

Training at height can make you a stronger athlete, but only when practiced correctly. If you
want to start incorporating a bit of height into your training, START SLOW. Find a place to
practice your skills five or six feet off the ground. For most beginner and intermediate traceurs
that will be more than enough fear to deal with. Get comfortable there, and be as much of a
perfectionist as possible, because if you decide to push things vertically there is very little room
for error. Remember that athletes like Phil Doyle and Dylan Baker didn’t start striding rooftops
right away - they built up to it over years of focused practice. Resist the urge to compare yourself
with others. Train what you feel comfortable with. If you look at a jump and experience
uncertainty or a nagging sense of worry, leave. You can always come back to it later when you
are better prepared. Your safety should be your biggest priority at all times. Parkour is not a
game. We can all fall, and we can all get hurt. No matter how hard you train, if you aren’t
training safe you won’t stand a chance at lasting long-term.

[55]
 II. Basic Programming

Programming training sessions is one of the most underutilized tools in Parkour. The basic idea is
simple - assess your strengths and weaknesses, then develop a program that maintains the
strengths and addresses the weaknesses. While the idea behind programming is simple, it isn’t
easy. Committing to a program for six to eight weeks is tough, and can lead to days where
training just isn’t fun. If you value novelty and fun, programming your training may not be a great
fit for you. But if you’re looking to get stronger, faster, and fitter, having a program will help
bring you to the next level!

What Do You Need To Work On?

Figuring out your weaknesses is the first step in creating a successful program. Think about your
training...what do you train the most and what do you train the least? What are your personal
goals with Parkour? Do the things you train help you with your goals? If your goal is to be strong
to be useful but you never run more than 40 meters and can’t do a pull-up, it may be time to
reassess your training. The things you know would help you reach your goals and you don’t train
are your “mental” weaknesses. They’re the annoying, crappy parts of training that are oh-so-
easy to ignore when training “just for fun.” And they’re what you’ll be focusing on improving
through your program.

Now, for the physical weaknesses. Do you have parts of your body that are consistently sore? Do
you have joint pain? Are you able to jump ten feet but struggle to touch your toes? Are climb-
ups harder for you than double backflips? Our bodies tell us all sorts of things during and after
training. Some of these things are just autonomic “white noise,” the nervous system complaining
about the stress we’re putting it through. But some of these messages are incredibly important.
Listen to your body and use that feedback to help assess your physical weaknesses. Find those
chinks in your body armor! We’ll be hammering them back into shape throughout our program.

Designing Your Program

Next up is designing the program. Keep in mind that programming is extremely personal...what
works well for you may not work for someone else, and vice versa. Additionally, at this stage in
your training, sticking to any sort of program will produce solid progression. As you improve,
your program will have to adapt and improve with you.

Your mental weaknesses will create a general framework for the program. Picking more than one
mental weakness at a time can lead to a confused program, so do your best to narrow things

[56]
down. The more specific you can be, the better! “Maintaining 70-80% top speed for 60 seconds”
is much more useful to you than “running.” If I’m training regularly, I like to spend three days a
week focusing on a weakness when I’m putting together a program (two heavy days and one
light day). If you aren’t training regularly, you can up this to four or even five (three heavy, two
light) days a week.

Next, pick exercises that address your weakness. Use basic conditioning or weight lifting
techniques to build a base, then choose one or two Parkour-specific exercises to add on top. For
instance, if you’re working on improving your stamina in Parkour it may benefit you to
emphasize mid-distance running (200m, 400m, 800m). You might then also incorporate a
handful of Parkour-specific speed challenges into your sessions. If your goal is power production,
you might do a few depth drops and plyos after squatting and deadlifting. Remember, whether
you’re working with weights or without them, always emphasize proper form! You can consult
the resources in Section II of Chapter 2 or Chapter 5 for more information on specific exercises.

Here is a sample program for a beginner/intermediate athlete working on improving their

jumping power (notation is standard sets x reps):

Day 1: Front Squat 3x8

Deadlift or DL variation 3x8
Sprint 3x100m
10 “big” plyos
10 “small” depth drops to plyo out (24-30” is generally most effective for depth drops)

Day 2: Light training day

Day 3: Heavy training day

Front Squat 3x5
Deadlift or DL variation 3x5

Day 4: Rest

Day 5: Front Squat 3x8

Deadlift or DL variation 3x8
Sprint 3x100m
10 “big” plyos
10 “small” depth drops on each leg to stride out

Day 6: Light training day

[57]
Day 7: Rest

That’s it. You could do that for six weeks and most Parkour athletes would see noticeable gains in
power production. Granted, you can follow basically any program for six weeks and see gains.
That’s the good - and bad - thing about programming. The most important thing while
programming for Parkour is that you allow yourself to rest. It’s incredibly easy to turn one of
those “light” training days into a heavy training day, and down that path lies overtraining.

Resting is hard, and so is going easy when you’re out training. That’s why programming isn’t for
everyone. If you’re having trouble taking it easy, use one or two of those light training days to
focus on your physical weaknesses. Find Parkour-specific movements that address them and
implement that into your training. If you’re bad at pulling, spend a day working on dynos and cat
backs. If you have weak abs, work on your tumbling or shimmy around in a hang. Ryan Ford’s
book[177] has tons of Parkour-specific exercises to choose from, so get creative!

Stick With It!

Truly, the hardest part of any program is sticking with it. It’s the final step...all your preparation
means nothing if you don’t implement it. If you really want to know if a program works or not,
you’ll have to follow it through to the end. There’s no other secret!

If you want more information on basic strength programming, two great, digestible resources
are Dan John’s “Never Let Go”[335] and Mark Rippetoe’s “Practical Programming for Strength
Training.”[336] More in-depth, Parkour-specific information on strength training and programming
can be found in Chapter 5.

III. Safety

Barefoot training, training at night, training at height, strength programming...none of this

matters if you can’t keep yourself healthy. One of the best (and occasionally worst) parts of
Parkour is that our safety is in our own hands. There’s no coach or opponent to push us past
what we know is smart, no medals or prize worth risking injury. Despite this, it can still be far too
easy to take yourself past the breaking point in the pursuit of progression or new skills.
Recognizing the fine line between training hard and overtraining takes time. You have to learn to
listen to your body. I can’t teach you how to do this, but I can share a few tips that may get you
started on the right path. While most of these safety suggestions are meant for practitioners
trying to push the envelope with their training, they’ll work just as well for someone who’s using
Parkour to get fit, explore new movement patterns, or just have fun!

[58]
 1. Play It Safe

The quickest way to progress in Parkour is to avoid injury, and to do that you have to play it safe.
Sometimes this can seem like a catch-22...to progress don’t you have to leave your comfort
zone? How can I train my hardest if I’m constantly worried about getting hurt? I think it’s
important here to distinguish between injury and “getting hurt.” When I use the word “injury,”
I’m referring to some kind of physical issue that stops you from training for more than a day or
two. “Getting hurt,” to me, refers to the inescapable cuts, bumps, and bruises we get from
training. It’s painful, it’s uncomfortable, but it doesn’t stop you from training. Getting hurt is a
part of the game...nobody’s perfect. But injury is almost always avoidable.

Playing it safe means you’re training with injury-avoidance in mind. When you assess your ability
to complete a challenge and weigh the risks, “injury” shouldn’t be a realistic possibility. If it is,
seriously consider your options. It takes self-knowledge and confidence to walk away from
something you want to do. Acknowledging that you aren’t ready is a humbling experience, but
necessary for anyone who wants to train long-term. Being intimately familiar with what you can
and can’t do is the mark of a good traceur, and consistently acting on that knowledge is the mark
of a great one.

For the vast majority of challenges, a real risk of injury is reason enough to walk away. You can
always come back in a week, or a month, or a year, and try it when you’re more prepared. That
having been said, for very high-level practitioners there may occasionally come a challenge that’s
worth it...where the value in struggling with yourself and committing to something at the outer
limits of your ability outweighs the risk of injury. These are one-in-a-thousand challenges, and
this attitude should be used very sparingly and only by experienced traceurs. Even then, you may
not find the risk worth it. Remember, Parkour is a journey in self-exploration. Practice within
your limits, play it safe, and you’ll see those limits start to expand faster than you would think
possible!

2. Learn Your Warning Signs

Our bodies all respond differently to stress. After nine years of training, I know exactly how my
body responds to mental/physical fatigue or overtraining and this understanding has helped me
stay largely injury-free. If I start to feel fuzzy, distracted, or overly-energetic I know I’ll have to
scale down my session. Feeling extremely excitable, for me personally, is a huge warning sign
and in the past has led to injury.

[59]
One of the best ways to discover your warning signs is to keep a log of your training. If you have
a bad session, record how your brain and body felt. If you don’t sleep well or eat well, write it
down. After a few weeks of jotting things down, cross-reference your entries from “bad” training
days and look for any symptoms that pop up multiple times. It’s also helped me in the past to
experiment with light training sessions when I’m fatigued. Going out when your body is sore, or
late at night/early in the morning can help you identify how physical and mental fatigue affects
your training. Just make sure you keep your sessions light at first! You don’t want to get injured
exploring options for injury prevention.

Finally, use the entire warming up process to gauge your ability on any given day. Injuries can be
a result of expectation. I used to go into training sessions all the time expecting to hit certain
jumps or complete certain challenges. I like to set goals for myself, and it was hard to back down
from those goals once I’d set them...even if I realized during the warm-up that my body wasn’t
feeling totally up to par. I’d try to tell myself to shake it off and focus. It’s easy to imagine that
you can make your body perform at an optimal level through sheer willpower. Sometimes you’ll
be right, but other times you will be dead wrong and down that path lies injury. These days, I try
to use my warm-up time as a test for my body. I do my best to avoid setting goals until I’ve
warmed up. Not only has it helped keep me safe, it’s also helped keep my training fun and
interesting!

3. Avoid Overtraining

This is another one that’s easy to say and hard to do. Once you’ve found your warning signs,
listen to them! Most of us want to train hard as often as we can, but be aware that Parkour
places a lot of stress on your body. Give it the time it needs to recover. Eat smart, sleep like you
mean it, and work your flexibility and mobility on off days. I avoid overtraining by planning active
rest days involving activities like hiking, swimming, or bouldering...although over the past year,
I’ve also found that writing a book is a great way to focus on resting. Just make sure you pick
something you’re passionate about. You want your rest days to be as rewarding as the training
days, otherwise it will be very easy to slip back into overtraining!

4. Check Your Surfaces

The title of this one says it all...the worst injuries are the ones we know shouldn’t have
happened, and at the top of that list lie injuries where we didn’t check our surfaces. I’ve been
guilty of this a handful of times, and there are few things more frustrating than sitting at home
rehabbing when you know an extra minute of attentiveness would have solved your problem. It

[60]
only takes a second, so don’t skimp on checking your surfaces! It’s much more fun than sitting
out for a month with cracked ribs or a broken hand...trust me.

5. Keep Your Perspective

In Parkour, we are often our own worst enemy. Pushing yourself to your limits is fun, and can
quickly become addicting. It’s so easy to forget that nothing will happen if you decide to take it
easy today, or come back to that jump in a week. It’s easy to get caught up in the trap of
“progression” - the most subtle road to injury.

We’ve all felt the frustration of a bad training day, those days where nothing seems to work and
challenges that are normally easy feel impossibly difficult. That frustration, the feeling that we
need to be “good” on any given day, can push us past our limits before we’ve even realized. On
days like this, I think it’s important that we get some perspective. Take a step back for a few
minutes. Focus on your breathing and think about why you feel so bad. Are you stressed, tired,
not in the mood? Is your body screaming warning signs at you?

I’m gonna share a secret with you...if you take the day off, nothing happens. You know what
happens if you take two days off? Nothing. Three? Well, after three your health bar drops to
zero and you lose all your abilities forever so we never take three days off...

Some of the best traceurs I know train two or three times a week. It’s not because the passion
isn’t there, it’s because they’re listening to their bodies. They know their bodies can’t handle 5-7
hard training days a week. More importantly, they know those days off won’t stop them from
improving, and they won’t take away all the skills they’ve developed through years of dedicated
practice. In fact, the opposite is often true!

These traceurs are great at keeping perspective. They know there’s no rush, that (to borrow
from Blane’s Dilution[406]) Parkour training is a marathon, not a sprint. On days where you feel
that nothing you do is good enough, take a step back and think about how far you’ve come. I’ve
been training for nine years...things I once thought impossible have become literally everyday for
me and still I forget that. Appreciate your journey! There’s no rush to get it over with. At the end
of the day, no matter how “good” or “bad” you are at Parkour, your only real reward will be your
experience...so value it!

[61]
 IV. Jam Etiquette

Let’s face it, the idea of practicing Parkour with a large group of talented people you don’t know
can be a bit intimidating. While the Parkour community is notorious for being extremely open
and welcoming, it pays to know a few of the unspoken rules surrounding jams and training
sessions before you head out. All Parkour communities have their own particular set of training
“guidelines,” but here are a few you can follow that are shared by most traceurs around the
world:

1. Look Around!

Whether you’re walking to your bag, practicing a vault, or sitting on a bench, always stay aware
of your surroundings! Beginners are easy to spot at large jams because they’re constantly in the
way of people training...staying aware of your surroundings can help you avoid this jam faux-pas.

What does it mean to be aware of your surroundings? Before moving at a jam, look around. If
you see a determined-looking practitioner staring at a space a few feet in front of you, that’s
your cue to stay where you are. Likewise, if a group of traceurs have been practicing a specific
line for the past twenty minutes it’s probably a good idea to ask to take turns using that space!
Don’t just be aware of the obstacles around you, keep an eye on the people too. It’s the kind,
conscientious thing to do, plus it will help keep you and other practitioners safe!

If you do end up getting in someone’s way, don’t worry too much - it’s almost an inevitability at
large jams. Apologize and try to find a space that isn’t being used, or ask to take turns. No matter
their skill level, the vast majority of traceurs will have no problem sharing a spot, especially if you
ask politely. Friendliness forgives all Parkour faux-pas!

2. Be Careful Handing Out Advice

Unsolicited advice is a big pet peeve in the Parkour community. While you may just want to help,
be sensitive in the way that you offer advice to people you don’t know. A few careless words,
even when said in a well-meaning way, can add a lot of stress to someone struggling with a
personal challenge.

If you do see someone that you feel you can help, try to phrase your advice in a non-threatening
way. Approaching someone with “Hey, how long have you been training? Your kong technique is
really solid! I have been working on dipping more on mine recently...do you mind if I train this
with you?” comes off much better than “If you dip more you’ll make it.” If handling a situation

[62]
gently like this sounds like a lot of work, it may just be a better idea to say nothing at all! Good
advice delivered well is a rare commodity...so be sure that it’s worth it before you decide to
share.

3. Don’t Ask Questions You Can Find The Answers To

“Yo! What’s the next spot? Hey, is there food around here?! Bro, what time is the gym sesh?”

We’ve all done it, but there are jam itineraries for a reason. Don’t waste someone else’s training
time by asking questions that you could figure out on your own. When I was starting, I used to
print out the jam itinerary so I could consult it anytime I wanted. Most of you probably aren’t
that nerdy...but downloading it to your phone or even just having the webpage up is a solid idea
when you’re changing locations and arranging transportation. It’s always better to ask and find
out than to stay ignorant, but be sure that you’re asking your question out of necessity and not
laziness!

4. Don’t Be Afraid To Talk To People

It may seem by now that you’ll never have a chance to socialize at jams, or that you’ll constantly
be weaving in and out, dodging sprinting traceurs and apologizing with every exhalation. Jams
would really suck if that were true! Thankfully, it’s not the case. Big jams have a lot more
downtime than the average training session. Take advantage of that downtime to meet people!

Most beginners and intermediate traceurs are good at talking to people...just not always at the
right times. Speaking from experience, there are few things more frustrating than someone you
don’t know starting up a conversation with you while you’re trying to focus on a challenge. This
usually leads to the “occupied” athlete lashing out and getting frustrated, and the unoccupied
athlete feeling ignored, guilty, or upset.

Avoid this by approaching people while they’re relaxing instead. Strike up a conversation...as
long as the other person isn’t training, they’ll most likely be glad to talk to you! If you’re a newer
practitioner, don’t be afraid to talk to more experienced practitioners. Traceurs love to give
advice (hence the need for our second “rule”) and most advanced athletes would be glad to
answer any questions you might have. Take advantage of the setting to meet new people at your
skill level as well - there’s no better way to make Parkour friends from around the country,
continent, or world!

[63]
5. If You Say It, Do It

This is a good piece of jam etiquette, but also good advice for your training in general. At every
jam I’ve ever been to, there’s always at least one person walking around talking about jumps
they’re going to crush but never seeming to actually do a single one. Do yourself a favor and
never be that person. In Parkour, your word is your honor. If you say you’re going to do
something, do it. If you aren’t sure you can do it, don’t say it! End of story.

6. Involve Yourself As Much As Possible

First-timers at jams tend to stick to the outskirts. To get the most out of the event, involve
yourself as much as possible! Try new challenges with people you’ve never met. Introduce
yourself to everyone you see. Grab lunch with a group of strangers from across the country! If
you see something that you want to be a part of, ask if you can get involved. Dive headfirst into
the jam experience. By the end of it, I can guarantee you’ll have new friends and some amazing
stories to tell...not to mention new inspiration for your training sessions back home!

Big Events

Here’s a quick go-to list for some of the biggest annual events in Europe and North America:

1. 4TLOM[338]

4 The Love of Movement is hosted by Dutch group JUMP Freerun and is one of the biggest annual
events in Europe. This summer blockbuster generally includes indoor training at one of the JUMP
Freerun facilities and outdoor training in Amsterdam or Den Haag. 4TLOM attracts many of the
most talented athletes in both Parkour and freerunning. It may be a bit intimidating as an
introduction to the world of Parkour, but as far as big events go this may be the best one in
Europe! Tickets are generally between €100 and €120.

2. Hubbable[339]

Hubbable is an annual two-day jam hosted by Hub Freerunning in Boston. There is no entry fee to
the event, although there is a small fee for the training session/sleepover at their gym (Hub PTC).
Hubbable takes place in early April, so weather can sometimes be a concern, but training
happens rain or shine! Hubbable is a traditional jam and does not offer any workshops, seminars,
classes, or other “special deals,” but there’s no better place to meet the best traceurs and
freerunners the Northeast has to offer. With no entry fee and a relaxed, fun atmosphere,
Hubbable is a great event for beginners and advanced athletes alike.

[64]
 3. Beast Coast[340]

American Parkour’s “Beast Coast” event happens every Memorial Day weekend in Washington,
D.C. Over the past few years, American Parkour have added on to the event and it now includes a
speed competition (the Fast Contest), guest workshops, and breakout sessions led by some of
America’s top traceurs. APK offer a range of package deals for Beast Coast, most between $35
and $100. Beast Coast attracts high-level athletes from across North America, and every year
features several international “guest” athletes. If you’re looking for a multi-day Parkour
experience on the East Coast, then this event is perfect for you!

4. T.I.T. Jam/JUMPfest[341]

T.I.T. (Tranquil Initiation Tradition) Jam is possibly the most unique Parkour event that currently
exists. T.I.T. Jam was created by Justin Sheaffer[343] in 2012 as a vehicle to raise money for breast
cancer, and its first iteration was a week-long camping and training experience in Colorado
Springs, CO. Now, T.I.T. Jam has partnered with JUMPfest to create something totally unique - a
multi-day event with indoor lectures on all things Parkour, community discussions with some of
America’s top traceurs, and lots of training, hiking, and exploring. It’s the closest thing to Parkour
summer camp out there, and the $175 registration fee covers camping space, admission to all
events, and breakfast/dinner for the entire 9 day event. Not to mention, the event raises
thousands of dollars for the National Breast Cancer foundation every year. If you are drawn to the
philosophical side of Parkour, or want an immersive community experience, it doesn’t get better
than T.I.T. Jam!

5. Rendezvous[342]

The Parkour Generations Rendezvous has been around since 2005, and is generally run by a mix
of PK Gen coaches and guest instructors. Rendezvous is far-and-away the most structured “jam”
I’ve been to and has a heavy focus on old school training (not surprising, since members of the
Yamakasi are often guest coaches). If you are looking for something that will push you to your
physical limits, look no farther! The coaches do a great job of building an environment that
encourages hard training, so plan on spending at least one day after Rendezvous passed out in
your favorite armchair. The main Rendezvous event takes place in London toward the middle of
August, and the complete package costs around £100. If you’re in North America, Parkour
Generations Americas[344] also has their American Rendezvous event (full package is $100) at the
end of June.

[65]
 V. Travel

Travel has become a staple of the Parkour community, and for good reason - there’s no better
way to leave your comfort zone and get a fresh perspective on training - but putting together a
Parkour trip can be overwhelming for first-timers, especially if you’re working on a budget. To
help ease some of that stress, here are a few great travel tips I’ve picked up on my own
adventures with groups like Storror, Storm, and Free-Z!

Traveling on a Budget

Managing your money is generally the most stressful part of travel. If you don’t have much to
begin with, even a handful of extra expenses can add up and suck the fun out of your trip. If
you’re traveling on limited funds, keep in mind the following things:

1. Make a budget. It’s boring, but creating an actual budget for yourself and sticking with it
is one of the easiest and most effective ways to save money on trips. Be realistic and
don’t forget to include expenses like food, travel, and admission to events. I also like to
include a buffer amount each day for any miscellaneous expenses that could pop up, like
taking an Uber or buying a gift for a friend.
2. Plan flights carefully. If you’re booking a flight, make sure you check out sites like
Skyscanner[345], Google Flights[346], and Student Universe[347] for the best deals. It may
also save you money to fly into or out of a different airport...if you were flying into
London for instance, you’d check prices for Heathrow, Gatwick, and Luton. It could end
up saving you hundreds of dollars round trip.
3. Avoid extra fees. Whether you’re flying, taking a bus, or riding the train, do your best to
avoid extra fees. I always fly carry-on only. Not only does it save me money, it also helps
me get in and out of airports more quickly. Sticking to carry-on has saved me from
missing three or four flights in the past two years! Additionally, if you’re traveling for
Parkour you’ll probably end up training at times you didn’t expect. It’s much better to
have a backpack during those moments than a huge rolling suitcase. When packing your
carry-on bag, make sure it doesn’t exceed the size or weight limits for the airline. If you
have an overweight bag, you can always throw a few extra clothes on to cut the weight
down. To fit my backpack as carry-on in Greece, I once wore three pairs of pants, three
shirts, and two socks onto the plane! Thankfully, it was air-conditioned…
4. Eat smart. Groceries are your friend and eating out is the enemy. Plan out a few meals
that are cheap and easy to make. Eggs are great if you have access to a stove. Sardines
travel well and are an amazing source of protein and healthy fats. Bananas and apples
make awesome snacks and are pretty cheap the world over. Plus you can toss them in

[66]
 with some peanut butter and bread for an easy, relatively nutritious sandwich! For
awesome (and hilarious) “dirtbag” meal ideas, check out this climbing forum thread[348].
In addition to purchasing food, you might also want to try your hand at dumpster diving.
It’s free, legal (although you may get in trouble for trespassing, depending on how you
have to get to the dumpster), and a great way to cut into the excessive amounts of food
waste most countries produce. NPR has an interesting article on dumpster diving
here[351].
5. Meet the locals. There are Parkour practitioners around the world. Before you go
anywhere, get in touch with the local community. A Facebook or Google search should
turn them up, and they’ll be a great help when you’re looking for places to eat, sleep, and
train. Some may even be able to host you for a few nights!
6. Invest in sleep. I’m not talking about getting your eight hours a night, although that’s
important too! If you’re a serious traveler, it might be a good call to invest in a solid
lightweight sleeping bag and hammock/bivy. When the weather is nice, it’s great to know
that you have the ability to find a snug outdoor sleeping spot. If you have a bivy (I like the
ultra-minimalist Black Diamond Twilight bivy[349] and the Miles Gear Uber Bivy[350]) you’ll
be comfy even in not-so-nice weather. I’ve slept in my Uber Bivy on mountains, rooftops,
and most places in between...even in heavy rain and near-freezing temperatures. It’s a
pretty hefty investment but versatile and comfortable, especially if you have a sleeping
pad underneath you to keep the ground from sucking away all your body heat. Having
trusty gear has helped me sleep soundly through nights that otherwise would’ve been
hell. It’s definitely an investment worth thinking about!

Where To Go

You can practice Parkour anywhere, and you’ll find that the act of traveling is a reward in itself,
but some countries lend themselves more to Parkour adventures than others. With that in mind,
here’s a quick list of my favorite countries for training. My travels have been largely limited to
Europe and North America, so this is by no means complete or definitive. There are plenty of
other amazing spots for training that I’ll leave you to discover.

England

Pros: A mix of architectural styles and loose trespassing laws (trespassing is a civil, not criminal,
offense) make England one of the best places for Parkour in the world. London’s iconic spots,
most a short walk from the Waterloo Underground station, have hosted traceurs for almost 15
years and were made famous by the videos of Urban Freeflow, Daniel Ilabaca, and Storm
Freerun. You’ve also got Parkour Generation’s Chainstore[353] gym near Canary wharf! South of

[67]
London, there’s Horsham and Brighton - the stomping grounds of Storror. Away to the
southwest you can visit Scott Jackson’s “The Parkour Project”[354] facility in Poole. Directly to the
north, Cambridge offers some of the best architecture for climbing and roof exploration in the
world. Further north, Leeds is home to a large community of practitioners with some fascinating
training spots[355],[356].

Cons: While the training in England is phenomenal, it’s one of the more expensive countries on
this list. The strength of the GBP means that you’ll likely be losing money when you convert your
currency, and public transportation can be ridiculously expensive. On the bright side, prices post-
Brexit have dropped significantly. Companies like Megabus occasionally offer good rates for
travel by train and bus so it’s good to check for deals before booking. The price of food is
reasonable and it is relatively easy to find a cheap hostel (or roof) to sleep on, but these things
will still run you more than they would in Spain or Greece. If you can get in touch with the local
community, that’s much better!

France

Pros: There’s no way to make this list and not include the birthplace of Parkour. Training in
Lisses, Evry, and Courcouronnes is reason enough to make France one of your priorities for
Parkour travel. In 2008, American practitioner Duncan ‘TK17’ Germain made a 90 minute
documentary called “The Pilgrimage Project”[357] centered around his trip to Lisses. It’s arguably
the best long-format Parkour documentary ever made, and includes great sections on the
philosophy of Parkour, the community, conditioning, and programming. Whether you’re
planning a trip to France or not, do yourself a favor and watch The Pilgrimage Project! But the
documentary’s most valuable contribution is TK17’s in-depth breakdown of travel logistics.
Places to eat, sleep, train, and even wash your clothes are covered in detail, not to mention
extensive maps of training spots and public transportation.

Parisian suburbs are by no means the be-all-end-all for training in France. Paris itself has amazing
spots[159],[249],[358], the West Coast Family[359] train all around France’s western borders, and you
have the group Parkour Miramas[360] in the south of France near Marseille. Not to mention,
France is a gateway to mainland Europe! Most of the cities in France offer easy train/bus access
to Spain, Belgium, Switzerland, Italy, and Germany.

Cons: If you’re not a French speaker, traveling in France can be much more difficult. While most
of the younger people you meet will be happy to talk to you in English, the older generations
might prefer to hear you stumble around in faux-French. Keep Google Translate or a French

[68]
dictionary handy if you’re not conversational, and be ready to pantomime and feel like an idiot
trying to phrase simple questions.

Spain

Pros: Spain has some of the most amazing spots in the world, and the density of those spots is
unreal - within a 1km radius you could very well find three or four world class training areas.
Barcelona[85],[221] and Madrid[361],[362],[363] both have active communities, but Vigo (home to
Galizian Urban Project) is Spain’s crowning jewel when it comes to Parkour. Between GUP and
the standard Vigo community, it’s easy to find a group of talented practitioners training in the
city on any given day. In general, the Spanish Parkour community seems to be made up of vastly
underrated athletes...Spain is home to some well-known teams and groups, but don’t be fooled!
There are tons of other fantastic athletes to train with that you’ve probably never heard of.

Transportation in Spain by rail, bus, or plane is affordable and there are plenty of places to visit
on rest days. Fresh fruit and veggies abound, and if you’re a seafood fan you’ll have some great
dinner options in Vigo and Barcelona.

Cons: Much like France, language can be a barrier for English-speakers when traveling in Spain.
Keep translation apps handy during transactions at restaurants, hostels, and supermarkets just in
case! Crime in urban areas can also be an issue, so be smart when training alone or late at night.

Greece

Pros: The island of Santorini is enough to put Greece at the top of any Parkour travel list. While
there are amazing spots all over Greece, Santorini has become one of the ultimate global
destinations for traceurs. Italy’s Team Jestion[364], England’s Storror[365], and Switzerland’s Joel
Eggimann[366] are among the hundreds of traceurs who have made their way to Santorini to
explore its unique architecture. In the fall, Santorini is also home to freerunning’s most famous
competition, the Red Bull Art of Motion[367].

Santorini can be reached by boat or plane from Athens. While the ferry[368] is cheaper, it takes
about eight hours (versus a 45 minute plane ride) and the departure times are pretty inflexible.
Restaurants in Santorini can be expensive, but groceries and great gyro/souvlaki spots that are
filling and affordable are scattered across the island.

Cons: Santorini is very seasonal, so if you go in the winter months (December through March)
you may have a difficult time booking a place to stay since many of the island’s inhabitants are
only there for tourist season. While this makes finding places to eat and sleep a bit tougher, it

[69]
also presents a great opportunity for increased roof training…it’s a bit of a mixed bag! In general,
hostels/hotels in Santorini can get a bit pricey. Your best bet is, as usual, to share a room with a
few friends. If you’re traveling on your own it may be worth it to bring your bivy/sleeping
bag/hammock and rough it on the rooftops. It gets cool at night but not unbearable. While this is
listed as a con, it can be one of the best parts of the trip! The biggest expense I had in Santorini
was sunscreen. Do yourself a favor and buy a tube of sunscreen before hopping on the plane.
Otherwise, you could find yourself spending €15-20 for it on the island.

Singapore

Pros: It’s impossible to make a list of top Parkour locations without including Singapore. The
small geographic size, efficient public transportation system, and dense architecture make
Singapore a haven for traceurs. In terms of spot density and accessibility, Singapore puts even
Spain to shame. Singapore is also home to a very active community. Every January Singaporeans
host the Lion City Gathering[380], which has arguably the most diverse attendance (by country) of
any jam in the world.

The community in Singapore is thriving, and has a relatively large influx of new practitioners. This
is a nice change from many of the other countries on this list, where the communities are made
up mostly of high-level athletes that have been training for 8+ years. Food in Singapore is
delicious and cheap, although finding a place to stay outside of the Parkour community could
cost you a bit more than you’d like. Singapore is also a great access point for Southeast Asia and
Australia. So much Parkour media comes from the Western world that it’s easy to forget how
amazing the spots and athletes are farther east!

Cons: While authorities are tolerant of Parkour, Singapore is known globally for its draconian
laws. Several crimes carry the death penalty in Singapore, including drug trafficking...so if you’re
a recreational drug user keep your habits out of Singapore. Other (less serious) offenses like
littering could land you a heavy fine. Be sure to look into Singapore’s laws before your visit!

Germany

Pros: Germany is not only one of the most underrated countries in the world for Parkour, it has
one of the most underrated communities! Germany is home to athletes like Andi Wöhle[231],
Minh Vu Ngoc[232], Endijs Miscenko[233], Jannis Schauer[228], Matthias Mayer[229], Jakob Vöcki[246],
Philipp Holzmüller[369], and teams like Liquid Trace[370], Ashigaru[371], and ParkourONE[545].
Whether you’re in Munich, Cologne, Berlin, or Frankfurt, you’ll be able to find an active and
experienced community to train with. The spots range from the mundane to the insane
(Munich’s “Red City” comes to mind), but no matter where you are, the German-inspired

[70]
“Awkward Movement” style of training will keep things fun and challenging. Not sure what I
mean by awkward movement? Check out these videos[379],[518],[519] and read this blog post[520] by
Philipp Holzmüller explaining the mindset behind the movement to find out!

Travel, food, and accommodation are all reasonably priced (though generally more expensive
than Spain or Greece) and Germany is another great access point for the rest of Europe. English
is spoken fluently (or close to) by the vast majority of Germans, so there should be little-to-no
language barrier for English speakers.

Cons: There’s little to be said against Germany! If you aren’t a fan of training in the rain, you may
want to avoid early spring and fall. Germany can be pretty wet outside of the summer months.
Other than that, Germany is an incredibly diverse country for Parkour, full of amazing athletes.
Definitely a must-visit for traceurs.

United States

Pros: The United States can be very hit-or-miss when it comes to spots, but there’s some
amazing training to be had around the country. Los Angeles, San Francisco, Seattle, San Antonio,
Dallas, Chicago, Minneapolis, Boston, New York, Miami, and Washington, D.C. are all home to
strong communities and some great Parkour spots (Flint, Michigan anyone?)...but the hub of
Parkour in America is undoubtedly Colorado. Any trip to America should include a visit to the
APEX Movement facility[381] in Boulder, plus some training in downtown Denver. Parkour gyms
have exploded in the United States, with APEX Movement and Tempest[382] leading the charge.
Almost every major city in America is home to a Parkour gym, so be sure to visit if you’re in
town!

The United States also boasts some of the best training spots in the world for natural training.
Storror’s “Chaps on Tour USA”[383] highlighted some of California’s best nature spots in Yosemite,
Joshua Tree, and Death Valley. Further north, Sid Mohorovich[384] demonstrates a few of the
possibilities that the Pacific Northwest has to offer in his video “OMW”[385], and Darryl
Stingley[386] explores Montana’s rocky landscape in “Backcountry Freerunning.”[387]

Food in America is affordable, although it can be hard to find high-quality food on the
road...especially if you’re traveling through the middle of the country. Gas/petrol is cheaper in
America than the vast majority of other countries, as are used cars, and this has inspired many
visitors to buy a car, road trip, and resell the car at the end of their travels. While it eats up a lot
of time, a long road trip is undoubtedly the best way to see what the United States has to offer!
For road trip inspiration, check out Joel Eggimann’s “Dawn to Dusk”[388] video!

[71]
Cons: Travel in the United States can be the best and worst part of your trip. Flights in America
are significantly more expensive than flights around Europe, and America’s rail system is no
cheaper. Problems with police and security while training Parkour in the United States are also
sadly common. Parkour is not as popular and accepted in America as Europe, and trespassing is
generally seen as a more serious offense. In large cities with national security concerns like Los
Angeles and New York, urban exploration can lead to serious fines or jail time...so be careful if
you decide to go climbing.

Denmark

Pros: Parkour is more integrated with everyday life in Denmark than anywhere else. This small
Nordic country has the largest amount of public Parkour spaces in the world, many funded
completely by the Danish government. These parks offer opportunities for movements like
laches that are hard to find in the urban environment, and Danish traceurs like Joe Hougaard[234]
have used them to push the lache to previously unseen levels. The Danish Parkour community,
led by Street Movement[103] and Team JiYo[389], is as a result one of the largest and most
organized in the world.

Additionally, Denmark has two Parkour “universities.” Both Ollerup[390] and Gerlev[391] are sports
academies that offer Parkour courses, along with gymnastics, tumbling, dance, and traditional
sports. Both also encourage international applications, so if you want a Parkour “Hogwarts”
experience it may be worth your time to check them out!

Public transportation in Denmark is excellent, and the coffee and pastries are to die for. Prices
for hostels are expensive, but fair by Scandinavian standards. Copenhagen is one of the most
interesting and progressive European cities in terms of architecture and public space, and this
encourages lots of conversation about Parkour - don’t be surprised if people of all ages ask about
your training when you’re out!

Cons: Denmark is much more expensive than the other countries on this list, with the possible
exception of England. Be smart with your money and you’ll have a great time!

Top Parkour Travel Videos

If that’s not enough inspiration to hit the road, here are some classic Parkour travel videos!

Around the World[392]

[72]
One of the first travel epics in the Parkour community, this video follows Shaun Wood and Anan
Anwar on their journey through Europe and southeast Asia.

Chaps on Tour[383],[393]

Both Chaps ‘13 and Chaps USA are cinema-quality short films featuring gorgeous landscapes and
quality movement from Storror and friends.

Storror Supertramps: Thailand[95]

This feature-length documentary covers Storror’s trip to Thailand, with brief stops in Russia and
Singapore for the 2015 Lion City Gathering. It’s full of amazing scenery, good training, and
standard Storror antics.

The Pilgrimage Project[357]

Duncan ‘TK17’ Germain’s 90 minute masterpiece on all things Lisses - the best guide available for
planning your trip to France and one of the best Parkour “spirit” videos ever made.

Into the Adventour[394]

GUP’s Euro-trip video - 19 minutes of smooth runs on great spots and lots of landscape porn that
will make you wish you were traveling around Europe right now.

Beyond Dreamland - A Parkour Journey Around Iceland[395]

One of the most beautifully crafted Parkour videos out there, Beyond Dreamland follows Swiss
traceur Joel Eggimann around Iceland. Don’t let the low view count fool you, this video is right up
there with the classics when it comes to travel inspiration!

Travel Spirit[396]

A compilation of Joel’s travels around Europe and the Americas, this video is an 11 minute
homage to wanderlust and the spirit of adventure.

Team Farang - Thailand Parkour Tour 2010[397]

Check out Jason, Anan, and Shaun tearing around Thailand in the video that started Team
Farang!

[73]
Adventures of the Johnnys[398]

This video is pure fun, and features more actual Parkour training than the majority of long-
format travel videos. It follows a group of (mostly) Dutch traceurs on their training journeys
around the Netherlands and a handful of other European countries.

Life Adventure[399]

Another short film by Jurian Gravett, Life Adventure highlights Parkour only briefly and spends
most of its time glorifying in the landscapes, flora, and fauna of southeast Asia. Despite the
minimal movement, this is a must-see video!

Team Traceur, Lisses[400]

Team Traceur’s video of their trip to Lisses in 2006 may be the first Parkour travel video ever. It’s
a great look into old school training, and represents a very important part of Parkour history!

[74]
 Chapter 4: Mind of a Traceur
So much of Parkour takes place in our heads that I thought it only fair to include a chapter
dedicated to the mind of a traceur. Training your mind is just as important to the practice of
Parkour as training your body, and in that spirit this chapter dives into some of Parkour’s
“headier” topics. If you’re looking for more information on the philosophy of Parkour, how
Parkour relates to public space, or overcoming fear in Parkour, you’ve come to the right place!

I. The Philosophy of Parkour

Summing up the philosophy of Parkour is a tricky thing. Is Parkour “be strong to be useful?” “To
be and to last?” “Reach and escape?” A combination of the three? On the surface, it seems
simple...but very quickly you come to find that Parkour means different things to different
people.

Take, for instance, the original Yamakasi group. In Ciné Parkour[6], Julie Angel traces the origins of
the spirit of Parkour to the Belle and Hnautra families:

“Both David Belle and Yann Hnautra had strong patriarchal fathers who had served in the military. This
was highly-influential in nurturing a combative spirit amongst the friends, as well as the subsequent levels
of self-imposed danger, risk and suffering the young generations of Belles, Hnautras and their friends
chose to inflict on themselves.”[6]

This “combative spirit” became a defining factor of Parkour training among the first generation
of practitioners. Thomas Couetdic wrote,

“[T]here was in Lisses a taste for very hard work. They were all very good at finding a sneaky way to make
every exercise, every jump even harder. They did it as a game, creating little “fun” challenges all the time.
The emulation in the group was the best I’ve ever seen. If you didn’t train your ass off, you were called
lazy! If one of them made a jump, the others had to do it also.”[16]

But stronger, and more meaningful, than the iron-sharpening “competition” between
practitioners was the exploration of inner conflict it fueled. Their policy of emulation helped
illuminate the struggle taking place inside each individual traceur - the constant battle to push on
despite your body screaming that it’s time to give up. That spirit of investment and togetherness
gave practitioners a sense of genuine community, a source of strength and inspiration during
training. In the same blog post, Couetdic says,

“After the first day, my whole body was already exhausted... Johann once took me to the school in Lisses

[75]
to do some physical training. Stéphane was already there along with several other guys, repeating some
techniques. I was asked to hang onto the edge of the school’s roof and to go across the wall, it was no
more than 15 meters long, but given my state of exhaustion, it became one of the most intense exercises
I’ve ever done. Before even starting, my hands were in very bad shape, already covered with bleeding
wounds while my arm muscles were making involuntary intense contractions. After about 1 meter, I
wanted to stop, so I climbed to a “resting” position, with only my legs hanging over the edge. Johann was
there on the roof, pushing me to continue, and all the other guys were there looking and probably making
their opinion about me, so I felt I had to continue, and centimeter by centimeter I went across the damn
wall”[16]

While the spirit could be seen by some as combative, aggressive, or hyper-masculine, it was
really about building shared experiences. Yann Hnautra had emphasized this from the beginning,
and it soon became a large part of the general Yamakasi philosophy. On the ADD Academy
website, the founders write that the academy was created, in part, “to spread a culture of
sharing, centred on well-being via mental and physical effort, and on values such as tradition,
security, goodwill, universalism, autonomy, stimulation and success.”[423]

It was all about the group...one of the Yamakasi catchphrases quickly became “We start
together, we finish together.” Sayings like this, still popular within the community, helped
establish a “culture of effort” in Parkour that gave practitioners a space to push themselves and
grow together. And, by constantly placing themselves in this headspace, traceurs start to see
their training mindset expand into other parts of their lives. In his book Parkour and the Art du
Déplacement[402], Vincent Thibault writes,

“We are talking about a culture of effort; in any case we must understand that its benefits go far beyond
the athletic context [...] effort is the mobilization, by a conscious being, of all available resources to move
past an obstacle, to solve a problem, to achieve a goal or to overcome psychological or environmental
resistance. It follows that a person who regularly mobilizes effort and enjoys doing so, at least to some
extent; a person who is not too invested in results, as long as he or she gives it everything they’ve got;
someone who knows that one of the highest truths of life is that the process is the objective; in short,
anyone who embraces the concept of effort will be better able to cope with life’s difficulties.”[402]

Many traceurs talk about Parkour being inherently different from other sports or disciplines.
While it is true that the benefits of Parkour (physical and mental strength, a sense of community,
a shift in how one perceives the environment) can be gained from other practices, I think it is fair
to argue that Parkour is in some ways unique among activities. Parkour is goalless - the training is
the “sport,” the journey is the destination - but also inherently practical. Parkour’s ultimate aim
is to be ready for life. In an interview on American Parkour’s YouTube channel[403], David Belle
compares it to the martial arts:

[76]
“I keep coming back to combat. The guy is there in his club. He’s done his drills all year [...] He made his
display. One day he gets into trouble. There’s a lot of pressure. The other guy isn’t talking to him like his
teacher because it doesn’t matter that he does martial arts and he only wants him to know that if he
doesn’t give him his wallet right now he’s going to get messed up. And the guy, he panics. You want to say
‘Hey! Wake up! [Where] have you been all year? Didn’t you train for this moment?’ ‘Yeah, but now I don’t
know, because I’m paralyzed by…’ ‘Well you didn’t learn anything then. It’s useless.’ [...] So the training
must be such that when you’re in a real situation, you react right away.”[403]

For David, Sébastien, and the Yamakasi, their training was preparation for life. This idea is hinted
at in other sports and disciplines, particularly the martial arts, but rarely is it present as strongly
as in Parkour. Inherent to Parkour is also a shift in perception that comes with time of practice -
practitioners develop “Parkour vision,” and see the cityscape with eyes that transform walls,
rails, and ledges into walkways and potential routes. In the same interview, David says,

“The thing that is really amusing, in the idea of urban Parkour, is when you realize humans are moving on
things that are not made initially for this purpose. Which is to say that the guy who built the little barriers
on the sides of staircases to go this way or put this wall here, he didn’t say to himself, ‘Oh yeah, so he’s
going to jump here, so this is at the right distance. Or maybe…’ They build it and we came and found...the
way...like a game...a game of society.”[403]

This way of seeing, of transforming the city into a playground, is vital to the practice of Parkour
and has led some practitioners (like Naïm of France) to speak out against Parkour parks and
gyms[404]. It has also led to many of the comparisons between Parkour and skateboarding,
because both practices subvert the original intentions of architects and designers. However,
Parkour differentiates itself even in this aspect - where skating and other extreme sports evolved
largely out of exclusive, antagonistic (and occasionally destructive) subcultures, traceurs follow a
“Leave No Trace” policy that emphasizes respecting the environment. This topic is the focus of
the Danish Parkour documentary “My Playground”[405] and one we will explore in more detail
later on in the chapter.

As Parkour expanded beyond the original Yamakasi group, so too did its values and philosophy.
Some things, like the emphasis on hard work and self-knowledge, began to fade as Parkour grew
in popularity. By 2007, there were thousands of people around the world who wouldn’t have
recognized David Belle or the Yamakasi if they sat next to them on the Metro. These people had
started Parkour for the fun of it, or to get in shape, and tended to place more value on the skills
they were developing than the spirit or ethos of the training itself. This growing focus on the
“results” of the training was, in some ways, directly opposed to the original spirit of the
founders, and older members of the community viewed the trend with alarm. They started
producing more media in an attempt to fight back and educate newcomers to the sport. This

[77]
pushback was led by one of the most popular blog posts ever written for Parkour - Chris ‘Blane’
Rowat’s Dilution[406].

Dilution focused on the potentially harmful effects of bypassing years of trial-and-error in the
pursuit of a high level of skill. From Blane’s post:

“To me, Parkour is a long and worthwhile campaign - not one short, epic battle. I'm not only worried about
the mental progression and creativity of new practitioners being sacrificed, I'm equally concerned about
the physical costs of such textbook progression. Like myself, some of you may have memories of a
granddad who was the only one in the family that could open the pickle jar at dinner time, despite his
advanced years. This 'granddad strength' I speak of was no miracle - it was the product of 60 years of
manual labour and a strength produced from many years of repetitive muscle use. I'm concerned that the
shortcuts available to today's practitioners might rob them of the irreplaceable muscular development
that the Lisses traceurs have, the deep rooted neurological pathways and the vast amount of muscle
memory that no book, article or spoken word can give to them. The granddad strength.”[406]

Dilution helped spur a renewed interest in the spirit and philosophy of Parkour. It was followed
up by several other blog posts (including Thomas Couetdic’s Memories of an Early Parkour
Experience[16]) and videos like The Pilgrimage Project and Parkour - The Nature of a Challenge in
2008 and 2009. Instead of ignoring the philosophy of Parkour, new generations began to
embrace it. At the end of 2009, Daniel Ilabaca was featured in a video called “Choose Not to
Fall.”[407] It focused largely on his personal philosophy, and Parkour’s ability to create a sense of
empowerment through perceived agency. While the overall message was different from that of
David, Seb, or the Yamakasi, the emphasis on Parkour’s deeper meaning was the same. The
video ends with Daniel saying,

“Parkour is a tool that can be used for so much good, and...it’s just...for people to become aware of that
before it gets too late, to the point where Parkour becomes completely physical [...] and the message is
lost.”[407]

The “Parkour Video Magazine,”[438] featuring athletes like Daniel Ilabaca, Phil Doyle, Ben Jenkin,
and Max Runham, does a great job consolidating the classic values of Parkour and ADD with the
spirit of the newer generation. In 30 minutes, PKVM helps bring the philosophy of Parkour full-
circle and puts the movement of the founders and today’s best athletes in perspective.

Some see Parkour training today as a way to explore their environment or renew their sense of
wonder and play with friends, while others see it as a medium for introspection. Some remain
unaware of the spirit and philosophy behind the training and pursue jumping higher or vaulting
farther for its own sake. While this is a natural result of Parkour’s rapid growth, having a basic

[78]
understanding of Parkour’s philosophy and the spirit that drove the original practitioners to train
is vital, whether you practice twice a week at a gym or live in your van and train every day.

So what is that philosophy in a nutshell? How do we summarize the spirit of Parkour? We can’t,
but we can keep a few things in mind, like “be strong to be useful,” “to be and to last,” and “A to
B.” Like the combative spirit, and pushing yourself farther than you thought possible. Like
training for life, exploring your environment, and learning to see handrails as an alternative to
sidewalks. Like understanding that your choices can determine your circumstances, that we are
responsible for our actions, and that this responsibility can be liberating. Like challenge,
exploration, and play. They’re all part of that spirit…but most of all, it’s going out and doing.
Nothing is a substitute for real training, and the lessons you’ll learn on the streets are ones no
book can teach you.

II. Parkour and Public Space

Dealing With Authority

Parkour, by its very nature, challenges the way that people think about public space. For
traceurs, Parkour pushes us to see the world in a different way - it transforms obstacles into
opportunities. Some non-practitioners understand this and support our training, while others
react with hostility, as if Parkour were some sort of threat. I can almost guarantee that anyone
who has trained Parkour for more than a year has at some point heard “Don’t do that! Does this
look like a playground to you?” or been asked “What makes you think it’s okay to do that here?!”

Their reaction is understandable. After all, Parkour in popular media is often represented as an
extreme sport; one built around crazy “stunts” and practiced by young men willing to risk their
lives for a few seconds in the limelight. Few and far between are the articles or TV specials that
highlight the training methods or philosophy. Most cases of hostility, confusion, and scorn are
rooted in this simple misunderstanding.

The great thing about Parkour is that we, as individuals, have the ability to change the way it’s
perceived. A quick, five minute conversation can completely transform the way someone views
our sport...so here are a few tips for handling encounters with authority figures and concerned
citizens.

[79]
1. Make the First Move

Approaching a security guard, police officer, or concerned citizen first, and in a calm manner,
tends to get you more respect from peers or superiors in a confrontation. It tells people that,
while you know what you’re doing may look strange, you aren’t doing anything you feel is wrong.
Eye-contact, posture, and a composed manner of speech and movement only add to this[408]. If
someone is watching you train and you feel they may ask you to stop, try looking them in the eye
and asking them how they’re doing. A smile wouldn’t hurt either! Speaking to them before they
have the chance to address you is a good way to start the conversation on an even footing. By
making the first move, you’re taking away their chance to bludgeon you with authority and
instead creating a situation where they’ll feel more obliged to listen. It can help nip any sort of
confrontation in the bud - by approaching someone first, you’re also implying that you’re
interested in their perspective. People are less likely to argue aggressively when they feel valued
and respected. If they’re trying to kick you out it gives them the opportunity to do so in a civil
way...and if not, it gives them the opportunity to ask you about Parkour!

2. Gauge Their Interest

Once you’ve made the first move, try and gauge how interested they are in actual conversation.
At this point, most people will feel obligated to respond in a respectful way and state their point
neutrally. If that’s the case, move on to step 3! If they respond aggressively, give yourself two or
three opportunities to try and calm them down. Should that fail, it’s generally best to apologize
and walk away. Like Mark Twain said, “Never argue with a fool, onlookers may not be able to tell
the difference.”

3. Keep Calm and Carry On

If you’re able to engage someone in conversation, the most important thing you can do is stay
calm and approachable throughout. Explain what you’re doing and don’t be afraid to delve a bit
into the philosophy of Parkour. Generally, the exceptions people take with Parkour fall into two
main categories - “you’re going to hurt yourself/it’s a liability issue” or “you’re going to damage
the environment.” Telling someone that traceurs consider their health and safety a top priority
or explaining that respect for the environment is inherent to our discipline could go a long way
toward easing their misgivings. Remember, what you’re dealing with in most arguments is the
public misconception of Parkour. Explaining to someone that you’re looking to challenge your
physical and mental abilities through training in a respectful (albeit, unusual) way and aren’t an
adrenaline junky trying to jump from their third story balcony shouldn’t be necessary, but it

[80]
totally is. If you’re able to do that in a calm and reasonable way, you’ve got a chance at changing
the way they see Parkour and continuing your session!

4. Be Interested

Be interested in what the other person has to say. Understand where they’re coming from. Try
to address their concerns and reach them on a personal level. Sometimes, a security guard or
police officer may have to kick you out of a spot even if they don’t want to. Letting them know
that you understand and that you respect their willingness to have a conversation can make a
huge difference in these types of situations. There are five or ten spots in my area that are only
open for training because we’ve reached arrangements with police or security...they let us know
when they’re off-duty and in return we stay away while they’re on-duty out of respect. By
starting a conversation and leaving when we were asked, we were able to preserve these spots
for future training. It’s important to know that even if you can push your luck, it’s not always true
that you should. We all want to feel respected, so make sure you’re being genuine during these
interactions. There are always other spots, but the person you’re talking to is one-of-a-kind!

Your City, Your Playground

The way traceurs are able to navigate their environment is amazing, and often draws
comparisons to children exploring a playground. Many traceurs view their training as a kind of
advanced “urban play” and take this comparison literally - seeing every piece of scaffolding as a
monkey bar, every wall as an invitation to climb. While it certainly draws strange looks from
passersby, this type of training teaches teens and adults to see their world more critically. It
helps develop creative thinking and hands-on problem solving skills. As children, we learned
these skills (among others) on the playground. As we grow, our playgrounds are replaced with
traditional sports and sterile gyms, which don’t challenge the brain or body as uniquely. Caitlin
Pontrella of The Movement Creative[102] in NYC questions the startling absence of adult play
spaces in this blog post[409] from 2014. And the absence is startling - the physical benefits of adult
play, not to mention its positive effect on brain development and mental/emotional health[410] -
make it clear that play should be a fundamental part of adult life. Thankfully, Parkour can fill this
void, with no fees, facilities, or equipment!

The Danish Parkour documentary “My Playground”[405] takes a look at the interactions between
traceurs and their environment through the lens of architecture. In the film, several Danish
architects discuss the philosophies behind their work and how it relates to Parkour. At one point,
architect Bjarke Ingels says jokingly,

[81]
“There is an overlap of what we are doing and what you are doing. Often we are working with the idea of
trying to create an access to what is usually “off-limits” - like the idea of walking up on a skyscraper - and
we are trying to plan a way to do it, while what you are doing is [...] to do enough pushups to gain access,
even though the architects haven’t created it.”[405]

Ingles recognized that humans need novelty and freedom to explore the spaces we inhabit;
something that many cities systematically deny us. His solution was to use his skills to change the
bones of the city - the infrastructure and the buildings themselves - and make it more accessible.
While this requires massive amounts of labor, money, and time it can eventually provide
opportunities for people to take fuller advantage of their city spaces. What it doesn’t do is
address the fact that this is ultimately a human problem...that no matter how accessible the
buildings are, if people don’t feel the urge to explore them then they won’t.

Parkour, on the other hand, takes the limiting factors of the city itself and through rigorous
training gives practitioners the ability to create access for themselves. It changes the way people
relate to space at a fundamental level. In Breaking The Jump[337], Julie Angel quotes Laurent
Piemontesi expanding on this idea:

“We changed the relationship between human beings and the city. We reminded people that you don’t
have to live in conflict with the place you live; you can live in harmony with it. Maybe it’s not the best
places, but you can make it more beautiful by just changing how you use it.”[337]

This investigation of the way we use our spaces is a driving theme of the crowd-sourced Parkour
film “People in Motion”[412] as well. In the introductory voiceover, we hear producer and director
Cedric Dahl say,

“It was this feeling that led us to watch people in cities, trying to understand what drives them. They
typically did the same three things - walk, sit, and shop. Everywhere we looked, it was the same three
things...walking, sitting, shopping. Maybe that’s why it was so refreshing to meet this guy - Paul
Whitecotton. He wasn’t walking or sitting or shopping, he was moving in a way we’d never seen.”[412]

Parkour can also affect how we experience the hustle and bustle of city life. That was the point
of BBC’s “Rush Hour”[11] ad featuring David Belle, and has been explored subsequently by other
traceurs. Shaun Wood’s “Escape”[413] does a great job contrasting the rush of the city with the
quiet, steady sounds of an afternoon training session. It shows that traceurs can become part of
a space, even when they repurpose it. The soft scrape of hands and shoes on brick, the quick tap
of a tic tac - when done properly, Parkour is no more intrusive than a few squirrels playing in a
courtyard. Which brings us to the next step in Parkour’s relationship with public space…

[82]
Leave No Trace

What does it mean to leave no trace? From the early days, Parkour athletes have been intimately
involved with preserving the spaces they use. It’s common policy in the Parkour community to
pick up after yourself, but many groups go beyond this. About 50 minutes into “The Pilgrimage
Project,”[357] Duncan Germain had this to say about respecting the walls and buildings of Lisses:

“I believe we’ve reached the point where simply being respectful is no longer enough. No one traceur
considers himself responsible for the black marks all over Place de Chevreuse, but the fact of the matter is
that each and every traceur contributes to them. It’s time for us to shift the balance, to become a positive
force in this town that is so important to us rather than simply taking it for granted as if it will always be
there to welcome us no matter how we behave.”I[357]

These words are spoken over a video montage of Duncan repainting the walls at Place de
Chevreuse, a well-known training spot in Lisses. The images help reinforce his point that it isn’t
enough to just clean up after ourselves. We should rather take it upon ourselves to actively
improve the places we train. Around the same time that “The Pilgrimage Project” was released,
Mark Toorock and American Parkour spearheaded Parkour’s “Leave No Trace” initiative[415].
Clean-up jams were held around the world, and traceurs filled thousands of garbage bags with
trash from popular training spots. Several large-scale Parkour events (including American
Parkour’s “Beast Coast” jam) still hold organized clean-up sessions to ensure attendees have
minimal impact on the environment.

This level of respect places a lot of responsibility on the traceur. Besides keeping your training
clean and courteous, traceurs should also be mindful of destroying their environment. This can
mean checking surfaces before you jump (a good call for personal safety anyway), stopping a
challenge if you think the surface can’t handle it, or taking responsibility for an obstacle that’s
broken during training. Breaking a window, bench, rail, or wall and running away isn’t what
Parkour is about. We are ultimately responsible for our actions. The best way to avoid paying for
a broken window or doing some community service is to play it smart with obstacles. If you think
it might break, don’t jump on it. Not only will you be keeping yourself safe, you’ll also be
contributing to a stronger, more respected global community. There’s always another obstacle!

[83]
 III. Parkour vs. Freerunning vs. Art Du Déplacement

One of the biggest challenges for the Parkour community to date has been defining what it is we
actually do. From the beginning, the words “Parkour,” “freerunning,” and “Art Du Déplacement”
have been intertwined with the personal philosophies, beliefs, and histories of the founders.
While this has lent an uncommon depth to the activities, it’s also scared people away from trying
to pigeonhole them with a strict definition. Lately, this has begun to change. Recent
developments within the community have reignited conversations about the importance of
being able to concisely explain what we do to the outside world.

If you remember from our history lesson in Chapter 1, “Art Du Déplacement” is the name the
original Yamakasi group used to describe their training method to the public. It’s the first term
for what David, Sébastien, and the Yamakasi were doing. It’s also the most generalized, having
the least to do with any single person’s experience and more to do with the story of the entire
Lisses/Evry/Sarcelles group. According to the ADD Academy website[423],

“Art Du Déplacement (ADD) has been further developed by four of the nine original Yamakasi founders –
Chau Belle, Williams Belle, Yann Hnautra, and Laurent Piemontesi – and supported by Guylain Boyeke [...]
to spread a culture of sharing, centred on well-being via mental and physical effort, and on values such as
tradition, security, goodwill, universalism, autonomy, stimulation and success. The practice of ADD aims at
the (re-)appropriation of one’s environment, via moving one’s body in respect of the environment, of
nature, of other people and one’s surroundings.”[423]

The word “Parkour” evolved later and has direct ties to David Belle and his father Raymond.
“Parkour” is used by David to reference his training and personal philosophy revolving around
efficiency, preparedness, and utility. “Freerunning” was coined by Guillaume Pelletier and
Sébastien Foucan to explain their movement to an English-speaking audience during the filming
of Jump London. Sébastien has described the spirit of freerunning to be one of creativity and
inclusion; it isn’t defined by the addition of flips to Parkour but rather the spirit of increased
personal expression through the exploration of all kinds of movement[416].

These three words are inextricably linked through both their histories and practice, but each are
subtly different. That has never really been in question. The question, rather, is are those
differences large enough to justify all the confusion? Do these terminology issues even really
matter? In January of 2016, Rene “Res” Scavington of Origins Parkour addressed this in a blog
post called “Parkour Specifically.”[417] It argues for the use of Parkour as a blanket term to
describe various training styles and offers a few hard-and-fast definition options. This started the
ball rolling, and one month later Dylan Baker and I released a podcast called “Parkour vs.
Freerunning: Why the Distinction Matters and How it Affects Our Future.”[418] The podcast

[84]
touches on several issues, including why this is an important conversation to have for the
Parkour community right now. It’s long, but dives into this topic very thoroughly. For a shorter
summary, you can also check out this blog post[419] I wrote on the Know Obstacles website. Our
podcast created an unexpectedly large wave of productive conversation throughout the
Parkour/freerunning/ADD universe. The new and improved Urban Freeflow site[421] did a write-
up[422], and many talented practitioners lent their voices to the conversation in the comments
sections. While no groundbreaking decisions or definitions have been made yet, the podcast was
able to reignite this issue in a non-aggressive way...which is a success in itself for such a tender
topic.

So what should you think about all this? I don’t know! Ultimately, what we call our training
shouldn’t really affect us. It’s purely about explaining what we do to others. Your voice is just as
important to this discussion as mine, or Dylan Baker’s, or Yann Hnautra’s, or David Belle’s, or
Sébastien Foucan’s. It’s as much a personal choice for us as it was for the original practitioners. I
tend to identify with the philosophy and goals of “Parkour” the most, hence my heavy reliance
on the term throughout the book. I see “Art Du Déplacement” as being the most general term,
encompassing aspects of both Parkour and freerunning, with “freerunning” sandwiched in the
middle and “Parkour” standing at the far end of specificity.

A possible solution would be to use ADD as the umbrella term for all three “movement arts,” and
allow specialists in efficiency or acrobatics to associate themselves with Parkour or freerunning
as they see fit. Just remember, what you call it isn’t as important as the fact you do it! Like most
practitioners, I practice all three...but when I’m explaining my training to others or teaching, I like
to make the distinctions clear out of respect for the origins and history of each. While you may
never hold yourself to a single discipline (or even want to) being educated on the subject is an
important part of the mind of a traceur!

IV. Parkour and Competition

In 2009, Gabriel Arnold (head coach at Pinnacle Parkour[424] in New Jersey) released the first
chapter of a Parkour novella called “RISE”[414] on the American Parkour forums. In “RISE,”
Parkour and freerunning - abbreviated to “PKFR” - grow to rival the popularity of football/soccer
and have globally broadcasted championships, lucrative sponsorships, massive clothing brands,
video game spinoffs...you name it. “RISE” uses this as a medium to explore the value of
competition, the dilution of Parkour’s spirit, the idea of a “professional” Parkour athlete, and
several other topics relevant to traceurs practicing today.

[85]
“RISE” was written two years after the first Red Bull Art of Motion event in 2007, and one year
after Urban Freeflow’s first “Barclaycard World Freerunning Championship”[425] in London. It
seemed at the time that Parkour was only moments away from its big break - that in another
year or two, Parkour and freerunning could be as big (and commercial) as surfing or skating. This
stirred up a lot of angst within the community, particularly online, as many groups actively
fought against competition of any kind. Forum signatures reading “Pro Parkour, Against
Competition” and “Pro Parkour, Against Commercialization” were prevalent. This was partly a
reaction to the groups organizing the competitions (neither Red Bull nor Urban Freeflow had
good reputations within the community at the time) but was also seen as necessary to preserve
the spirit of Parkour.

David Belle, Sébastien Foucan, and the Yamakasi had all spoken out against competition, citing it
as a cause of major injury and a misrepresentation of Parkour, freerunning, and Art Du
Déplacement. The first was certainly true...injury rates among athletes in these first competitions
were sky-high. Their second claim was supported by many of the old-school practitioners, but
became a source for discussion among newer ones (some great satirical Parkour/competition
web comics reflecting this difference of opinion can be found on the Parkour Panels site[426] for
those who are interested). While competition certainly had a dark side, people started to
wonder...could it be done in a way that built upon the values of Parkour rather than trying to
suppress them?

Around this time, the WFPF and MTV released the pilot episode of MTV’s Ultimate Parkour
Challenge[77],[427], which combined the traditional “freestyle” competition format with a fun,
artistic video challenge round. The format worked surprisingly well, but it was “wrong place,
wrong time” for UPC and the show was cancelled after only half a season. The Parkour
community wasn’t convinced, despite WFPF’s sincere attempts to portray more of the spirit and
philosophy. MTV’s Ultimate Parkour Challenge was followed up in North America by G4’s Jump
City Seattle[428], which was met by the community with even less enthusiasm. Parkour and
freerunning on TV just weren’t cutting it.

Amid all the freestyle events, a few organizations began to experiment with speed competitions.
APEX Movement[99] in Colorado and Origins Parkour[100] in Vancouver led the charge in North
America, and in 2013, Origins hosted the first North American Parkour Championships[429]. The
NAPC consisted of a speed, skill, and style rounds. The speed round was straightforward - an A to
B obstacle course. The skill round gave athletes three chances to complete a set challenge to the
best of their ability. The style round was similar to Red Bull Art of Motion, with a few changes in
duration and judging criteria. The first NAPC was a success, and has since become an annual
event with regional qualifiers. Many of North America’s most recognized traceurs and

[86]
freerunners participate as either competitors or judges, and thousands from around the world
watch the livestream[430].

Tom Coppola, head coach at Origins Parkour and one of the event organizers, wrote a
phenomenal article one year later defending their decision to promote competition in Parkour.
Titled Pro Parkour, Pro Competition[431], it argued that grassroots Parkour competitions were a
way for athletes to come together, support each other, and ultimately push themselves while
sharing the spirit of Parkour in an entertaining way with non-practitioners. It also addressed
many of the anti-competitive sentiments the community had been recycling for the past ten
years.

Today, grassroots competitions are taking off. The North American Parkour Championships and
APEX International[432] are some of North America’s most popular, with other speed and style
competitions popping up across Europe, Australia, and Asia. Many practitioners still have mixed
feelings toward competition, while some remain downright hostile toward it, but the fact that
Parkour organizations are taking competitions into their own hands is a good sign no matter
what side of the fence you’re on. Having passionate traceurs working toward a common goal is
the first step in avoiding the pitfalls of competition and commercialization we see in “RISE.”
Hopefully, this theme will continue as we all move forward together!

V. Required Reading

While what you’re reading right now does a pretty good job covering the bases, there are a few
other books that should be on every traceur’s reading list! Here are some of my favorites, in no
particular order:

1. Breaking the Jump by Julie Angel[337]

The most definitive and exhaustive history of Parkour currently available, Breaking the Jump is
entertaining, informative, and inspiring. A must read for all serious practitioners!

2. Parkour by David Belle[4], Le Parkour by David Belle and Charles Perrière[433]

Parkour was transcribed from an interview with David Belle and goes over David’s history and
personal journey with Parkour. While it can be a bit difficult to read at times, there are some
gems to be found in its pages. Parkour: From the origin to the practice is a guidebook written by
David Belle and Charles Perrière, of the original Yamakasi group. A Parkour guidebook written by
two of the founders? Enough said!

[87]
 3. Parkour & Art Du Déplacement by Vincent Thibault[402]

Parkour & Art Du Déplacement is an exploration of the spiritual and philosophical side of things.
A must-read for anyone fascinated by movement, culture, architecture, spiritualism, or modern
philosophy.

4. Parkour Strength Training by Ryan Ford[177]

Parkour Strength Training is your one-stop shop for Parkour-specific conditioning exercises,
programming tips, and mobility drills. Regardless of your experience level, this book should be a
part of your personal library!

5. The Parkour & Freerunning Handbook by Dan Edwardes[434]

Dan Edwardes is the co-founder of Parkour Generations, and his handbook is an excellent,
concise tutorial for anyone looking to master their basics.

6. The Ultimate Parkour & Freerunning Book by Ilona Gerling and Alexander Pach[435]

Another one of the handful of Parkour guidebooks available, this one distinguishes itself with a
great section on basic programming and sports science. That gives it an edge over the others and
makes it a valuable resource for any parkour athletes that don’t have a background in
kinesiology.

7. Alone on the Wall by Alex Honnold with David Roberts[436]

Alex Honnold and David Roberts tell the stories of Alex’s most heralded climbs, including his free
solo of Half Dome in Yosemite National Park. This book is as goofy and entertaining as it is
insightful, with Honnold’s dry sense of humor never far from the surface. Alone on the Wall is an
outstanding read for anyone looking to improve their confidence at height or relationship with
fear in general.

8. The Book of Five Rings by Miyamoto Musashi[116]

[88]
Miyamoto Musashi is arguably the most famous samurai of all time, and The Book of Five Rings
represents the sum of his knowledge. Only five chapters long, The Book of Five Rings is a text for
warriors both ancient and modern.

9. Inner Game of Tennis by Timothy Gallwey[437]

Sure, it’s about tennis...but it covers so much more. Inner Game of Tennis addresses fear, stress,
and anxiety in sports, and was originally recommended to me by the master of fear himself,
Dylan Baker[205],[334]. This book is another great read for anyone struggling with commitment or
the mental side of their training.

10. The Power of Habit by Charles Duhigg[439]

Success in Parkour can be largely based on the development of good training habits, and The
Power of Habit delves into the ways our conscious and unconscious habits affect what we do.
Whether you are trying to correct old habits or establish new ones, this book can help you hack
the power of habit and bring your training to the next level.

11. The Brain That Changes Itself by Norman Doidge[440]

The brain is an amazingly adaptable organ, but it hasn’t always been acknowledged as such. The
Brain That Changes Itself follows the developing field of neuroplasticity, sharing amazing stories
of neuroplastic change and the science behind them. Training can actually rewire your brain (and
has been shown to improve traceurs’ perception of wall height and distance[441]) so it’s good to
know how that rewiring process works!

12. The Rise of Superman by Steven Kotler[442]

“Flow” is a popular catchphrase in Parkour, but what does it really mean? This book investigates
the concept of flow states and how they affect the psychology and performance of extreme
sports athletes on an individual and communal level. If you’ve ever experienced the sharp clarity
and focus of the flow state while training and want to figure out how to replicate it, this book is a
great place to start.

13. Born to Run by Christopher McDougall[310]

Born to Run delves into the world of ultramarathons and distance running while telling the story
of the Tarahumara, a “Native American people of northwestern Mexico who are renowned for

[89]
their long-distance running ability.”[443] It’s a fantastic introduction to the science of
barefoot/minimalist running and great inspiration to hit the trails!

14. The 4-Hour Body by Timothy Ferriss[444]

With a subheading of “An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming
Superhuman,” it’s no wonder this book is a great read for Parkour athletes. Timothy Ferriss is
well-known for using himself as a guinea pig - for this book he spent over 10 years experimenting
with some of the world’s most popular (and secretive) programs for diet, strength-building,
swimming, running, and pretty much anything else you could think of. Just a heads up to any
parents - this book definitely has some NC-17 sections. While they’re written from the
perspective of improving health and wellness, you will certainly want to take a look before giving
this to your kids.

15. Endurance by Frank Arthur Worsley[445]

In 1914, Sir Ernest Shackleton set sail for Antarctica on HMS Endurance. Trapped by the ice and
forced to abandon ship, Shackleton’s men survived for almost two years with little to no
supplies. At the same time Shackleton, his captain (Worsley himself), and a third crewmate
managed to navigate 800 miles of storm-swept sea in a 22-foot lifeboat searching for help...one
of the most amazing feats of seamanship and navigation in recorded history. Endurance is a
great introduction to the world of travel and adventure literature, as well as a testament to the
strength of the human spirit.

These fifteen books are a great place to start if you’re a fan of movement and reading, but don’t
stop there! From poetry to travel/nature literature to sci-fi/fantasy to comics/manga, inspiration
is everywhere.

[90]
 Chapter 5: The Advanced Athlete
Congratulations, you’ve made it here! Or maybe you’ve skipped the first four chapters (why?!)
and decided to start with this...either way, welcome to Chapter 5. I have a few words of warning
for you before you get started, so listen up. This chapter is called “The Advanced Athlete.” It
follows that the technical tips, strength training programs, and mindset section are written with
a specific audience in mind. If you’re not a member of that audience, feel free to read on...but
realize that it may take you years before you’re able to successfully implement the techniques in
this section. Don’t worry about taking things slow and don’t rush ahead of yourself - it almost
always does more harm than good!

For those of you who are “advanced athletes,” beware. This chapter is not for the faint of heart.
Things will get very detailed. If you’re having trouble processing something, take a break and
come back to it later. Taken the wrong way, techniques in this section can be dangerous. There is
a fine line between training hard and training dumb. Do your best to stay on the right side of that
line and remember the safety section from Chapter 3.

Let’s get started.

I. Tips and Techniques

Jumping

Jumping and landing are two of the most fundamental human movements. Knowing that, it’s
surprising that little to no formal research has been done on jumping in the context of Parkour.
Because of this, the tips I am sharing here are largely anecdotal - meaning that nothing in here
has been proven through rigorous scientific research. They are by no means guaranteed to
prevent long-term or chronic injury. They have, however, been gathered from watching,
speaking, and training with the world’s top Parkour athletes...many of whom have been training
hard for over a decade with no chronic issues. So take this information how you will!

A Joint by Joint Approach

We’ll start by looking at the effect each joint system has on jumping and landing. A basic
understanding of how our joints, muscles, and fascia work to handle force and impact goes a
long way toward the safe practice of Parkour!

[91]
 1. Feet & Ankles

In Christopher McDougall’s best-selling book Born to Run[310], the human foot is praised time and
time again for being a wonder of musculoskeletal architecture. The book’s spiritual successor,
Natural Born Heroes[446], dives into the power of fascia - the elastic tissue around our muscles
that helps us rebound safely (for more on fascia, read Dr. Kelly Starrett’s Becoming a Supple
Leopard[182]). This crazy collection of muscles, ligaments, tendons, and fascia is the first thing to
touch the ground when we land and the last thing to leave it when we take off. It makes sense
then that it should be a primary focus for Parkour athletes!

We often tell beginners to “land on the balls of their feet.” Besides the obvious fact that it helps
us avoid bruising the heel and midfoot, landing on the ball of the foot also encourages
practitioners to use that amazing architecture to its full extent. It gives traceurs the ability to
decelerate through a larger range of motion (ROM) in the ankle joint which can lead to more
effective dispersion of landing forces[447]. In another scientific article, this one published
specifically on how Parkour landings help dissipate impact, the author writes,

“In comparison to rear-foot landings, forefoot landings provide the individual the opportunity to
demonstrate a greater level of hip, knee and ankle flexion, which in turn allows the GRFs to be dispersed
throughout the musculoskeletal system over a longer period of time; therefore decreasing the risk of
[448]
injury.”

With this in mind, it seems pretty clear that landing on the ball of the foot is a good idea. But
here is where things start to get tricky...it may actually be possible to have too much of a good
thing. In an attempt to “over-perfect” this forefoot landing, many traceurs actively plantar flex
(a.k.a. point their toes) and stop themselves from absorbing through the full ROM in their ankles.
This often happens when athletes overshoot a jump and “lock out” their ankles in a pointed
position to preserve the stick. This can be a rather compromising position and has the potential
to seriously stress the Achilles tendon and quads if practiced consistently. As Achilles tendon
loading has been linked to increased tension in the plantar fascia[449] (and therefore less ROM in
the ankles), it’s a good idea to avoid this problem from the start with an emphasis on full ROM in
the ankles when landing.

If you aren’t sure your foot and ankle mechanics are correct, try a few quick tests. Stand with
your toes pointing straight ahead of you and squeeze your butt and belly while standing up
straight. Do you see an arch on the inside of your foot? If so, good! If not, you have some work to
do on Becoming a Supple Leopard. Now stand up on tiptoe. Lower yourself into a crouched
landing position but stay on tiptoe. Do you feel the stress on the quads and Achilles? Practice the
same landing position with your heel hovering just above the ground and your butt pushed back.

[92]
This should feel significantly more comfortable. Lastly, film yourself practicing a few landings
from various jump distances and heights. Are you absorbing through full ROM or are you forcing
your toes to stay pointed?

If you see that you’re having trouble allowing your ankles to absorb through their full ROM, jump
up and down a few times and let your heels lightly kiss the ground at the bottom of each
forefoot landing. This should help you get used to feeling a little flexion when you land. Once
you’ve done that, find a curb or low wall and practice your precision jumps while focusing on
that flexion. If your heels drop a bit and become actively dorsiflexed (i.e. toes point toward your
shins) that’s alright, as long as it doesn’t feel uncomfortable. Many traceurs, myself included,
actually prefer a bit of controlled dorsiflexion when landing. As long as you have the mobility to
handle it safely, feel free to mess around with it!

Our feet and ankles are the first points of contact and deserve respect and attention. Do your
best to utilize your ankle’s ROM when jumping and landing, and remember to keep the fascia in
your foot supple.

2. Knees and Hips

Our knees and hips help coordinate the movements of our body’s largest muscle groups. They
are also hotspots for overuse injuries like tendonitis and tendinosis, many of which are easily
avoided through proper strengthening, mobility, and technique.

The first thing you need to know is that the knees and hips are connected. From a diagnostic
perspective, you can often trace knee issues back to a combination of tight hips, tight quads, and
tight ankles. Mobility work, squatting with good form, and myofascial release around the hip
joint can all help alleviate knee pain[451]. It follows that to avoid knee pain in the first place we
need to focus on both the knees and the hips.

If we can’t create stable positions for dealing with force when standing or squatting, we’ll have
no hope doing so in the middle of a dynamic movement like jumping...so what are those stable
positions? When we stand or squat, we want to make sure our toes are pointed forwards
(creating a nice arch in our foot) so we can maximize torque and engage our glutes and hips as
much as possible. As we lower down into a squat we want to do our best to maintain that glute
activation and push our knees out, avoiding any kind of valgus (internal rotation of the knee) that
compromises the strength of our ACL. Lowering down farther, we want to shove the weight into
our glutes and hips instead of our quads. As we near the bottom of the squat, we keep tension in
our belly and use our posterior chain to slingshot us back up to the top. This is the basic air
squat, and if you can’t stay tight and controlled performing it you’ll have very little chance doing

[93]
so on a precision. For pictures/video and more information on the basic squat, I’d encourage you
to check out Ryan Ford’s Parkour Strength Training[177] and Kelly Starrett’s Becoming a Supple
Leopard[182].

Perhaps the most important part of creating this stable knee/hip structure is the ability to
engage the posterior chain while maintaining a neutral spine via the hip hinge[452]. “Hip hinge” is
a general term used to describe flexion/extension through the hip joint with a neutral spine[453] -
imagine deadlifting a barbell or picking something up off the ground with slightly bent legs and a
tight belly. The hip hinge is a great cue for Parkour athletes because it takes stress off the quads
and pushes it into the glutes/hamstrings. Less stress on the quads generally means less tightness,
which can be the difference between health and injury. While practicing the hip hinge with
bodyweight is a great way to reinforce proper biomechanics, exercises like deadlifts, Romanian
deadlifts, kettlebell swings[454], and good mornings can help you strengthen the muscles around
your hips in a specific and incremental way. Don’t ignore these basic exercises! It’s much easier
to perfect your hip hinge on a good morning or kettlebell swing than on a drop rail precision.

Once you’ve gotten your mind around the hip hinge, make sure your butt is actually doing the
work. Engaging the glutes is hard for most people living sedentary lifestyles and you may need to
spend a few weeks working on glute activation drills before you really feel your butt/hips while
jumping. Heck, you’ll probably find it worth your while to work on glute activation even if you
already feel your butt when you jump! Bret Contreras, a.k.a. “The Glute Guy,” has a great T-
Nation article called “Dispelling the Glute Myth”[455] that covers pretty much everything you’ll
ever need to know about glute activation and strength. Read it, absorb it, and reap the rewards
in your training.

So how do these positions and exercises relate to actual Parkour training? Well, the hip hinge
gives us a continuum of safe and ultra-effective positions for distributing force during landings to
those activated glutes we were working on. With these new positions we are getting away from
quad-dominant jumps and landings that can stress the knees and instead are shoving force into
the posterior chain. Incorporate your hip hinge into your landings and experiment with how the
hinge changes as you add vertical force from a drop (hint: your chest drops more and your butt
pushes farther back). Remember to work on your takeoffs as well as your landings - in many
cases, takeoffs generate just as much stress and we are often more likely to overlook knee valgus
or a lack of glute engagement at the beginning of a jump than the end.

[94]
 3. Shoulders and Arms

Shoulders and arms? But I thought we were talking about jumping! It’s no secret that swinging
your arms will help you jump farther[456],[457] but few people focus on the massive technical
benefits arm swing can have for their jumps.

Let’s start with the takeoff. Speed generated from the arm swing translates into power in the
jump, so it makes sense that we want to move our arms as quickly as possible during takeoff.
There are a few easy things we can look at here, the first being a simple reminder to swing our
arms powerfully. Our brains love to take shortcuts, and if we don’t practice swinging our arms
hard for big jumps on a regular basis then lazy arm swings will quickly become our go-to. Next
time you are working on a big standing precision or plyo, take a second to focus on your arms.
Engage your lats and upper back and be as explosive as possible with your upper body. I
wouldn’t be surprised if just thinking about using your arms gave you an extra inch or two on
your standing jump!

The second tip for takeoffs is that shoulder mobility is key. A larger ROM means more time to
accelerate, which gives us the potential for more power. Take a look at Mich Todorovic’s
standing broad jump[115] and watch his arms closely. At the apex of his backswing, Mich’s arms
are literally perpendicular to the ground. That extra ROM works like shooting a rubber band from
your finger...most of us have the rubber band pulled back a few inches, but Mich has it pulled
back to his ear. Good shoulder mobility during the jump can also help open the hip joint during
takeoff[456], thus increasing power through the hips. It’s no wonder Mich has one of (if not the)
largest standing precisions in the Parkour community.

The concept of torque had a few implications for the lower body - here we’ll see how it affects
the arms and shoulders as well. Just like with the legs, we need to make sure that we are adding
power to stable positions when we move so we don’t leak force. We can do that for the
shoulders by internally rotating when we load our arms. That means that as we pull our arms
back, we also rotate them so that our palms face behind us. This helps maintain a neutral spine
during takeoff - plus the rotational momentum can generate a bit more speed during the arm
swing.

Now let’s take a look at how our arms affect landings. Primarily, our arms help counterbalance
forward momentum and make sticking jumps easier. They’re basically big parachutes that create
drag and help us ease into a safe landing position. Not sure what I mean? Take a look at Callum
Powell’s arms mid-jump in his Instagram compilation[147]. By bringing his arms behind him,
Callum is able to slow himself down, see his feet better for the landing, and adjust his chest
position...all in midair. This way, he has fewer corrections to make during the actual landing and

[95]
can focus on absorbing correctly (side note: check out 4:35 in the same video for a picture-
perfect drop precision landing and 3:33 to see how the hip hinge works when landing sideways).

So what happens to our arms when we actually make contact with the ground? Take a look at
the clips and watch Callum’s arms when he lands. As his legs absorb the impact and he starts to
stand back up, his arms swing forward again...almost like they would for a plyo. Not only does
this help him maintain balance, it can also help distribute force correctly.

When you plyo, you absorb and redirect force very efficiently. This requires a massive
coordinated effort from your muscles, fascia, and tendons. When you are landing from height or
jumping a large distance, utilizing the elastic rebound of a plyometric landing becomes even
more important. This is one of the reasons overshooting a jump and bouncing out can feel easier
on the body than sticking it (particularly if you stick it poorly) - when you bounce out, you’re
tapping into that elastic power and minimizing the amount of time you spend eating impact. So
how can we tap into this when sticking a jump? It’s simple...we pretend to plyo.

Find a simple precision. Practice landing, then plyo-ing out a foot or two. Once you’ve gotten
comfortable with that, change gears and try to plyo straight up. Do your best to land back on the
obstacle! Now do it again, but try to hold your vertical plyo to an inch or two. If you can do that,
try to land and “plyo” back into a balanced standing position - do your best to maintain the plyo
speed you had at the very beginning of the exercise. This drill is a great way to learn how quickly
you can actually “absorb” during a landing.

Often when sticking jumps we compress and then settle into a squat position. This is fine for
beginners, but adding a slight plyometric rebound upward gives advanced practitioners the
option of dealing with the force a bit more efficiently. Realize that plyo-ing straight to a standing
position isn’t feasible for all precisions, particularly those involving a large drop. Sometimes you’ll
end up bottoming out and plyo-ing into a half-squat position...that’s just the nature of the beast.
When dealing with massive amounts of force we want to engage as much muscle as we can, as
quickly as we can. For that, we need to take advantage of a full ROM in addition to plyometrics
and the stretch-shortening cycle[457], so don’t underestimate this tip!

4. Chest and Head

We’ve started at the toes and made it all the way to the chest and head. Before anything else,
let’s talk a bit about posture and positions. The average human head makes up about 8% of a
body’s total mass, so if your posture is off you’ve got quite a bit of weight pulling you out of
alignment. This can lead to force leaks and balance issues (among other things) so working your
posture really is a worthwhile investment.

[96]
Posture starts at the toes and ends at the top of the head, so start off by setting your feet
properly. Once you’ve got a nice arch going with toes pointed forward, squeeze your butt to get
your pelvis into position. Now try to stack your ribcage above your hips so you aren’t falling
forward or backward...once you’re balanced there, tighten your core 15-20% to lock your spine
in place. A slight depression and retraction of the shoulder blades will generally get them into
position (I find engaging my lats a bit helps as well) and now we’re ready for the head. Look
straight and balance your head above the rest of your body - I like to think of my head being
pulled upward by a piece of string.

These are some good general cues for correcting your posture but I’m barely even scratching the
surface. There are entire books written on posture and proper resting biomechanics; and don’t
forget that since everyone’s bodies are a bit different, there’s no one perfect posture. You’ll have
to experiment to find what works best for you. If you’d like to look into posture more, Becoming
a Supple Leopard[182] has a very solid segment on it. Since studies have shown that good posture
can positively affect your thinking, mood, and even your hormones[459], I’d say it’s definitely
worth looking into!

The most important thing you can do with your head while jumping is to keep it in a strong,
neutral position. Practice maintaining a neutral spine (straight and strong from tailbone to the
base of your skull) throughout your continuum of landing positions. Once you are able to do this
on flat ground, try the same exercise on a thin ledge, then a rail. I like to incorporate posture
work while balancing on rails as part of my warm-up. It helps keep your body safe for the long-
term and vastly improves your balance!

So what does the chest do in all of this? I like to think of my chest as my body’s “scope.” It often
helps me to visualize the path that my chest will take through the air when I’m aiming for a
precision. The center of mass for most men is near the sternum, so if you want to break your
body down into one dot traveling through space it makes sense to put your dot there! Women
(or men with smaller torsos/longer, heavier legs) may want to place that dot closer to their
bellybutton to get the most out of this visualization. Besides being useful as a tool for imagining
your trajectory, the chest doesn’t do too much during takeoffs and landings. Let your chest
follow the rest of your body when you move and make sure you aren’t overcorrecting for
posture and form. While “chest up” is a great cue for level standing precisions, trying to force
yourself to land upright on a big drop precision could be a recipe for disaster.

[97]
Strides and Plyos

The standing precision is a great tool for perfecting your takeoff and landing form but it is only a
small part of Parkour. When you’re practicing a run or moving through your environment with
speed, the stride, and plyo are much more common. Since that’s the case, it’s doubly important
to understand how biomechanics and technique can help us master these movements! So let’s
look at how body position and rhythm/tempo affect your ability to generate power with strides
and plyos.

1. Body Position

Strides

The stride in Parkour is an amazingly diverse movement pattern. You can stride on rails. You can
stride on walls. You can do large single strides, large consecutive strides, or use a sequence of
small strides to accelerate into another movement. You can even stride diagonally, sideways,
and backwards![146],[166] This can make it difficult to talk about stride technique, since each
scenario can have its own quirks. That having been said, body positions for the stride are almost
universal...with only a few differences between large and small consecutive strides.

In most cases, it makes sense to think of small strides as a simple continuation of your normal
running stride. We accelerate best when we run, so emulating our running form on small strides
is a pretty good call. That means we should generally have our chest up with our hips balanced
directly above our foot when we land each stride. I say “generally” because the hip and chest
position can be somewhat situational. If you are attempting a stride challenge and need to
accelerate quickly with little to no momentum at the start, you may actually want to drop your
chest and bend slightly forward at the hip when landing the stride. This will allow you to extend
through that hip when you drive your knee for the next jump and can increase your power
output. This is only useful when striding with very little speed - the lack of speed gives you extra
time on the ground and the chance to use a bit more ROM in the hip and knee. As you add
speed, the amount of time your foot spends on the ground decreases and it becomes infeasible
to incorporate any sort of hip hinge. Kie Willis of Storm Freerun[80] does a good job explaining
this in his “Tricky Tutorials” episode on strides[460].

When we add distance to a stride, we’re not only dealing with the added force of the jump but
also added speed from the approach and a bit more acceleration from good ‘ole gravity! This
means that the bigger the stride, the less time we have on the ground to transfer momentum -
and therefore the more important our technique becomes. The most obvious adjustment we
make as we add speed is the chest position. Any deviation when the foot makes contact,

[98]
whether forward or backward, takes precious time to adjust. Check out this slow-motion video of
Jonathan Edwards’ world record triple jump in 1995[461] and pay special attention to his chest.
Despite the speed and distance, he is able to stay completely upright on the first two jumps! This
isn’t accomplished solely by focusing on the position of his upper body...Edwards also uses a
technique called “pawing”[462] to drop his foot below his body and accelerate through the
landing phase of his stride. Pulling his foot below him as it meets the ground allows Edwards to
“catch up” to his own speed and generate power despite a lack of hip extension. You can see Phil
Doyle use a less exaggerated version of this technique on some of his bigger strides in this
compilation video[463]. The same is true of Mich Todorovic in his summer 2013 video[114].
Learning to paw the ground will also allow an athlete to spend more time in the air with their
knee chambered. This is a more efficient flight position on large strides, and gives athletes the
ability to generate more pawing speed - and therefore transfer momentum more efficiently -
through the greater range of motion. Actively bringing the leg beneath them can also help an
athlete avoid jarring heel-toe landings.

While it’s great to learn ideal positioning from Olympic athletes (after all, they’ve had hundreds
of years of trial and error to figure it out) some compensations have to be made for Parkour. If
you’re trying to stride a rail at height you won’t be able to paw it as easily as you could the
ground. Likewise, you won’t be able to run as quickly into the stride and may have to make slight
upper body adjustments for balance. Form is there to make the athlete feel comfortable. In track
and field, there are very few variables and form can remain exactly the same. In Parkour, that’s
impossible...so when you’re practicing your stride technique on flat ground remember that you
are practicing the ideal version of that movement. As the situation becomes less ideal allow your
body to adapt. Although form is undoubtedly important it is also very easy to overemphasize!
Take what works best for you and throw the rest away. As Bruce Lee said, “Adapt what is useful,
reject what is useless, and add what is specifically your own.”

Plyos

The plyo is one of the most useful movement patterns in Parkour to master. Plyos allow an
athlete to generate power with minimal approach speed and maintain that power over several
jumps. The two-footed landing also makes the plyo a better candidate for consecutive jumps
requiring high levels of accuracy or significant drops. A strong plyo with a very short (i.e. one
step) approach can even cover more ground than a running precision in the same situation! It’s
as diverse as the stride, but thankfully a bit more universal when it comes to technique.

Unlike the stride, a traceur will not usually want to have their back perfectly straight going into a
plyo. Less momentum in the approach means the athlete isn’t transferring momentum so much

[99]
as creating it in the hips, calves, and shoulders. Powerful hip extension with a straight back will
often lead to an overextended lower back during takeoff. Not only does this create strain on the
lower back over time, it can also leak force if the athlete has a weak core. Most Parkour athletes
will instead want to approach plyos with a slight forward lean. This will allow them to utilize their
arm swing and hip extension without compromising a neutral spine. The forward lean, when
done correctly, can also help the athlete accelerate through the plyo.

Much like large strides, accelerating on the ground during the plyo is the single most important
thing for generating power. The explosive acceleration of the plyo is why plyometrics have
become such a popular conditioning tool for track and field athletes[464],[465] over the past thirty
years. So what else can we do to accelerate during plyos? Most advanced athletes know to swing
their arms and jump from their hips...but our ankles are often ignored as power-generating
joints. By actively dorsiflexing our ankles and then bringing them down to meet the ground we
can imitate the pawing motion of the stride in our plyos. Check out Werner Günthör, the best
shot putter in the history of Swiss track and field, drilling his ankle dorsiflexion at the beginning
of this training video[466]. This drill has helped my plyos quite a bit, and doubles as a great warm-
up for the ankles!

As you start to work on plyos from drops, or plyos where you need to rebound up very quickly,
the concept of blocking becomes important. Blocking is the translation of horizontal momentum
into vertical momentum. It’s often used in gymnastics and power tumbling to propel athletes out
of round-offs and back handsprings. In Parkour, we use blocking for tic-tacs, wall runs,
plyos...you name it! When it comes to plyos, the higher you want to go the more you have to
block. This means you need to get your feet out in front of you and adjust your chest position.
Watch how my chest position and leg extension changes in this video[467] as I plyo out
horizontally from a small drop (0:32), a larger drop (3:50), and from a small drop straight into a
box jump (0:40). The first jump requires the least blocking and although I get my feet out I still
have a slight forward lean when I make contact. In the third example, however, my back is
almost completely straight when my feet hit the ground. This makes it much easier for me to
translate the forward momentum from my first jump into vertical for the second. It also changes
my biomechanics and how I absorb impact for the jump. By removing the hip hinge, the
movement becomes more quad-dominant and I am doing more of the work with my calves and
quads. This has the potential to place stress on the knees and lower back, so before you work on
your blocking make sure your muscles are strong enough to handle it.

[100]
 2. Rhythm/Tempo

Strides

As you practice strides on different surfaces and from different heights/approach speeds, the
way you use your time on the ground changes. In these situations, it becomes important to
understand how the rhythm of a stride affects your ability to perform the movement.

What exactly do I mean by the rhythm of a stride? Go out and practice a few small strides, then a
handful of drop strides, then one or two big strides into a precision. Try to feel the rhythm of
these movements and how it changes. Do the small strides feel faster and the drop strides or big
strides slower? Maybe it’s the other way around…

In the triple jump, the rhythm/tempo of the overall event is very important. If you go too fast on
the ground when you’re striding, you won’t give yourself enough time to redirect all that
momentum. Likewise, if you go too slow you’ll just end up crumpling and having your leg buckle!
Finding the right timing for you is an art, not a science, but I’ll share a few tips that have helped
me feel my own perfect rhythm.

The most important thing you can do is pay attention to your movement. If you don’t make a
stride, do your best to pick it apart and ask why. Was it biomechanical - did your form collapse -
or was it a problem with your timing? If it’s the latter, were you too fast on the ground or too
slow? For those that have trouble telling the two apart, remember that too fast will generally
feel like you’re leaning forward or running out of the stride without being able to jump out of it.
Too slow feels forced, collapsed, or weak. You want to feel powerful and balanced through the
entire movement, so aim for that Goldilocks stride - get it just right!

Once you’re able to identify how it feels for you to go too fast or slow, start to look for patterns. I
personally tend to feel too fast on big strides and drop strides when I make mistakes...very rarely
do I err on the slow side for these movements. I have been able to identify that tendency and
now I use cues like “stride purposefully” or “use your time on the ground” to slow myself down.
There are other athletes I’ve trained with who have the opposite problem. For them, going faster
is the quick fix to any striding issue. Realize that not all athletes are the same. A cue that works
for a friend of yours may not work at all for you. “Stride faster” helps a ton for some of my
training partners, but it generally leaves me stumbling and useless on big stride challenges. Find
your own rhythm, identify what works best for you in those situations, and use that to your
advantage!

[101]
Finally, look at how your rhythm changes based on the obstacle. Most people (Dylan Baker and
Phil Doyle not included) will have to stride slower on rails than thick ledges. If you need to create
more power on a challenge like this, don’t fight your rhythm...use it! If an obstacle speeds you
up, paw the ground and use that extra momentum! If it slows you down, take the extra time on
the ground as an opportunity for more hip extension and arm swing. As you get stronger, train
more often, and try new challenges, your rhythm will change. Let it happen and adapt to the
new one instead of fighting to keep the old one.

Plyos

In general, the cues that work for your strides will also work for your plyos. Going too slowly in a
plyo will still feel weak and forced, and going too quickly will leave you out of control (often with
flailing arms and a massive forward lean). Blocking during the plyo can also affect the rhythm of
your jump - the more you block, the more time you will spend on the ground accounting for the
change in momentum. This will probably affect the cue you’ll use, whether it’s “go fast” or “go
slow,” so keep that in mind!

An interesting thing to know about plyos is that, while they do have a rhythm of their own in
Parkour, they are also a great tool for training your body to move faster overall. Here’s an
excerpt from an article called “Principles of Plyometric Training”[465] explaining how plyos affect
our muscles:

“Plyometrics work by quickly stretching the muscle (eccentric) followed by a very quick muscle contraction
(concentric). The quick eccentric phase activates and fires the muscle spindle, located in the muscle fiber,
and a tremendous amount of force is generated through elastic energy that is stored in the tendons and
muscle. [...] Each time a specific and correct plyometric action is practiced the nerve synapse and the
muscle it innervates, becomes better at transmitting the same signal in the future. These synapses over
time can increase the receptor sites for greater excitation of the muscle. Simply put the body learns to
create [a] faster and greater muscle contraction.”[465]

So if you’re having trouble moving quickly off the ground, start adding plyos to your daily training
regimen. Not only will it improve your plyo, you’ll likely see gains in your standing precision,
running precision, stride, and kong precision as well. Remember that when you’re using
plyometrics as a conditioning tool you want to react to the ground as quickly as possible. Here,
the rhythm is always “fast, fast, fast!” For more information on the science behind plyometric
training and the Shock Method, check out this great PDF by Natalia Verkhoshansky.[468]

[102]
Our power is a function of our strength and our speed. Plyos are a great way to improve your
speed while maintaining (or even increasing) your strength. As such, they’re one of the most
useful and Parkour-specific strength skills we have at our disposal. Don’t neglect them!

Running Precisions

The running precision is one of Parkour’s foundational movements. Despite this, there are very
few tutorials or coaching tips for the running precision beyond “run faster” and “jump farther.”
In this section, we’ll look at a handful of tips from elite long jumping coaches and how they
translate to the running precision in Parkour...plus a tip or two of my own that have helped me
develop confidence and control with the running precision.

Let’s start with a few words from athlete and coach Mike Powell, who set the current world
record for long jump in the early 1990’s[469]. One of Powell’s top tips for coaches is to,

“[G]et your athletes to think of the long jump as a vertical jump. It’s really not a horizontal jump. The
distance comes from the speed. I believe that the approach is 90 percent of the jump. It sets up the
rhythm, it sets up the takeoff, and that’s really the majority of the work. Once you leave the ground this
whole distance that you can go is already pre-determined [by] the amount of speed you have at takeoff,
your hip height, takeoff angle and the amount of force you put into the ground.”[470]

Jumping far in this context is really just a matter of jumping high with speed. This immediately
opens up two areas for traceurs to work on - their approach and their vertical jump. Increasing
the power of your vertical jump is best accomplished through plyometric training and is covered
in more detail later on in the chapter. That leaves us with the approach. How can we improve
our approach for running precisions beyond simply “running faster?” According to Mike Powell,
we can also focus on running lighter…

“The first part of the run is the drive phase. Similar to the way that athletes are when they’re running a
sprint. The difference is, in the sprint, you come out of the blocks. But in the drive phase of the run you’re
pushing, picking up your foot and pushing back. ... When you’re driving, your head is down, you’re not so
much of a low angle when you’re running, but you are pushing back, picking up the foot and pushing back,
with the head down and driving the arms high ... to make sure that you’re not falling, that you’re keeping
your balance [...]

The second part of the approach is the transition. Transition is a really important part because you’re
going from that driving phase to the attack phase, or the sprint phase. Now the same thing as in the
sprints, take your time coming up [...] In the transition phase, wherever your head goes, that’s where your
hips are going to go. ... So when an athlete leaves the ground, if they’re looking down, they’re going down.
If the head’s going up, they’re going to go up. What we want to do for that transition phase is take them

[103]
from that down position, to an upward position where they can sprint. The best way to get them to do
that is just to think about taking their head up slowly.”[471]

“You want to accelerate into the board. If you think about it in a physics way, speed times height equals
distance. You’ve got to go as fast as you can but at a speed that you can control. [The approach is]
basically a small series of bounds down the runway, getting faster and faster, to a big bound at the end.
It’s not a [full] sprint, because it’s hard to take off and go vertical when you’re sprinting.”[470]

“I would always think about trying to go up ... that means you have to get tall and bouncy and go up,
thinking up. Everything is always up. Light and quick on their feet.”[471]

If there’s one thing you take away from those quotes, let it be that your approach should be light
and quick. The purpose of the approach is to translate horizontal momentum into as much
vertical force as possible. To do that, you need to stay balanced and focused upward. Take a look
at this clip of Phil Doyle doing a running roof gap in Cambridge[472]. See how balanced he is going
into the takeoff, and watch how he blocks off the step-up on the edge of the roof then allows his
momentum to carry him. Jimmy Perreira of Rilla Hops has a few great approaches in his 2015
video[473] as well (the running arm jump at 2:40 stands out, as well as the precisions at 0:58, 1:39,
and 2:21).

The next step toward improving the power of your running precision is establishing the correct
body position at takeoff. The hips should be angled slightly upward and the chest lifted to
maximize vertical momentum[474]. Most coaches also agree that the athlete should lower their
body slightly on the penultimate step of the approach (much like traceurs do for a large kong
precision). Taking a larger-than-normal stride on the penultimate step followed by a light, fast,
and short takeoff step can help athletes explode upward and get their hips in the right position
for a powerful vertical jump. Pawing the ground on the final step is another technique some
jumpers use to reduce contact time and preserve approach momentum[474].

The fact that traceurs are often performing non-maximal running jumps - particularly ones
requiring fine motor control and balance on the takeoffs/landings - means the majority of these
long jump techniques will not be applied during technical training. Instead, think of these as tips
for improving power through non-technical training. Playing with these cues on the ground will
increase your long jump and improve your body’s ability to translate forward momentum into
vertical force. This, in turn, will positively affect your ability to produce force on jumps that do
matter. Eventually, the cues that work for you will become subconscious habits that you should
be able to replicate even on technically challenging jumps.

[104]
Speaking of technically challenging jumps, let’s go over a few things that separate the running
precision in Parkour from the long jump. The first, and most obvious, difference is air form. In
Parkour, your body should be in a position of control at all times. For most people, this is a
pseudo-piked position with the feet extended in front of the body and arms trailing behind
(check out this video of Kie Willis[117] to see what I’m talking about). This position is useful for a
variety of reasons. Keeping the feet extended allows a traceur to adapt safely to any of the
potential options in his or her landing continuum (cat abort/wall pounce, cat leap/arm jump,
assisted crane, crane, two-footed bounce, two-footed landing). Allowing the arms to trail creates
drag and keeps potentially distracting arm movements out of the athlete’s line of sight. It also
brings the chest up, which helps enforce biomechanically sound landing patterns. When applying
long jump cues to your running precision, make sure none of them interfere with your air form!
Being able to assume a safe and consistent position in the air is vital to training challenging
running precisions.

Mastering the trajectory of your running precision is also extremely important. On upward
running precisions, sticking the jump can be easy - you’re fighting gravity, dealing with less force,
and are able to “rock up” onto the landing from a dorsiflexed ankle position. When attempting
large, level running precisions and downward running precisions, the task of sticking a jump
becomes much more difficult. In these situations, the ability to successfully stick a jump usually
comes from adjusting power input (i.e. decreasing or increasing approach speed/takeoff force)
or jump trajectory. Adjusting power input can be very effective, but is a direct result of intimately
knowing one’s own power levels through practice and repetition. Since I can’t do much to
supplement hundreds of hours of practice with a few words, I’ll instead focus on adjusting jump
trajectory! A good rule of thumb for sticking running precisions is that jumping up makes coming
down easier. Landing without falling forward is much easier when you’re coming down on the
obstacle as opposed to coming at it. Creating a taller arc with your body path when you jump will
nullify some of the extra forward momentum and make sticking the jump easier. I also
emphasize the hip hinge when trying to stick a level running precision more than I would for a
level standing precision. The extra momentum makes level running precisions closer to large
standing drop precisions (in terms of landing mechanics) than anything else, particularly if you
favor a tall jump arc. This trajectory shift, combined with power adjustments on takeoff and
active arm drag in the air, can make a huge difference when it comes to controlling your running
precision.

[105]
Arm Jumps/Cat Leaps

The last thing we’ll talk about in this section is the arm jump/cat leap. Since grip and surface
texture come into play much more when practicing cats, your approach to the movement can
vary massively from situation to situation. Unsurprisingly, the best way to improve your cat leap
is to practice in as many places as possible...the stranger and more awkward they are, the
better! This way, your body will learn to adapt to all the different entry and mount positions
possible with this movement. While you’re doing that, here are a few general things to keep in
mind.

Technique is meant to keep us safe and help us avoid injury. One of the most common injuries
traceurs get practicing arm jumps or cat leaps is the ankle impingement (“ankle thing,” in
Parkour lingo). Ankle impingements are the result of soft tissues in the ankle joint being
compressed, generally at the extreme end of the joint’s ROM. Anterior ankle impingements
(ones at the front of the ankle) and anterolateral impingements (front/side of the ankle) are a
common result of compression during maximal ankle dorsiflexion, a position that is stressed in
cat leaps. Aside from strengthening our ankles and improving ankle mobility, we can adjust our
entry and landing positions to avoid this issue.

When practicing static cat hangs (the cat leap/arm jump landing position) most traceurs quickly
find ways to improve their ability to stay on the wall. By dropping your butt and keeping your
arms straight, you keep your center of mass closer to the wall. Bringing the feet up on the wall
allows the athlete to press into the wall without slipping. This position is perfect for developing a
comfortable static hang but far from ideal for landing a cat leap, and many traceurs make the
mistake of confusing the two. With straight arms and fully compressed legs and ankles, the static
cat position has almost zero extra ROM for force distribution. Trying to safely land an arm jump
with momentum in this position is like trying to fill a glass of water till it’s balanced just above the
rim...so what I like to do instead is use slippage to my advantage.

I think of a cat leap as an aborted running or standing precision, and generally try to hit the wall
with my legs in front of me and my hips more vertically aligned with my shoulders. Since my hips
are closer to vertical when my feet contact the wall, a larger percentage of my weight is pressing
down the wall. Because I don’t have to compress into the wall, I can absorb more efficiently
through my knees and hips...the same way I would for a precision jump. This gives me more
ROM in my ankles and lets me distribute the force across three joints. As my speed carries me
into the wall I let myself slip, keeping my core tight and using my feet to guide my body safely
down the wall (avoiding chest and knee scrapes). The slippage slows me down and I am able to
catch the wall in a comfortable position with bent arms. Here, again, I’m adding ROM in the

[106]
elbows and shoulders. I allow the size and speed of the jump to determine how much I fall - if it’s
a small jump, I may be able to stop myself with arms and legs still bent. For a very large jump, I
may let myself slip into a fully extended hang. Remember, just like with the precision we are still
focused on actively absorbing through the entire ROM we use. Catching the wall and bottoming
out on your tendons like a bungee jumper is no healthier than landing fully compressed in a
static cat.

Polecats/Polios

In your training you will find plenty of situations where the movement you use bears little
resemblance to the straightforward standing/running cat I’ve been talking about. One of the
most popular and specific of these is the polio or polecat. A polecat, as the name suggests, is a
cat leap performed on a thin vertical surface (lampposts, upright playground bars, or thin trees,
for instance).

The polecat requires a thorough understanding of the basic cat leap in addition to a relatively
high level of confidence and foot placement. The simplest place to start is the placement of the
feet. While there are several ways to do it, I place my feet to one side (both toes pointing to the
left) with the top foot almost straight and the bottom foot perpendicular to the pole. This is the
same approach used by the master of polecats himself, Endijs Miscenko[153], and one I adopted
after training with Endijs in Germany. From a safety standpoint, the single-side placement makes
perfect sense. A slip from this position almost always results in the traceur hitting their hip or
butt. Slipping from a mixed-foot (toes pointing away from each other) or straight-foot
placement, however, can easily end with a bashed shin or injury to other...more sensitive...parts
of the lower body. This position also seems to be the soundest biomechanically. Angling the hips
to one side is a vertical mirror of the position in which traceurs land perpendicular rail precisions.
This implies that the hips and knees are in a good place to absorb correctly and the ankles have
room to express their full ROM. The straight-foot placement limits ankle dorsiflexion and the
mixed-foot lends itself to poor knee tracking and hip/glute engagement in all but the most
mobile Parkour athletes.

Now that you know the preferred foot placement, how do you start committing to polecats? In a
polecat, just like in an ordinary arm jump, we want to lead with our feet. Let your feet reach
ahead of the rest of your body and meet the pole. Keep your chest back and wait to absorb with
your legs before grabbing the pole - not only will it keep your field of vision clear, it will also push
your weight into the pole and help you avoid slips. Endijs described this moment as the “wedge”
while we were training...you want to imagine wedging your feet up against the pole, almost as if
you were dropkicking it. In general, this also means that your feet will be quite high in relation to

[107]
your hips on a large pole cat. Once I’ve settled into my cat position on the pole, my hip joint is
always level with (or even significantly below) my bottom foot. The only time this changes for me
is when I’m attempting a cat leap to a tree. In these situations I usually favor a precision-style
landing and a higher hip position to compensate for the added thickness and lack of grip.

One of the most difficult parts of mastering the polecat is learning to control your feet when
they aren’t moving together. My favorite way to practice multi-foot awareness is to drill cranes
(one-footed precisions). In the crane, you absorb most of the force with the top leg and use the
bottom leg to stabilize. This is simple on thick ledges but quickly becomes a foot placement and
balance challenge as you train them on thin ledges, handrails, and posts/poles. Practicing cranes
on thin obstacles will teach you to accurately trail your bottom foot. Once you are able to teach
your body to land with your feet in line (even when they’re apart) you will be able to focus on a
single foot - the top foot, in this case - during movements like the polecat, trusting that the
second foot will follow its lead and land in the correct spot. Since humans are physically unable
to multitask or look at two things at once, focusing on a “guide” or “lead” foot and training the
other one to follow seems like a much safer bet!

The fun with vertical poles isn’t limited to the crane and pole cat. Practicing your tic tac on
vertical poles is also a great coordination challenge. The foot placement for pole tacs is very
similar to the placement of the top foot in a polecat (between 60 and 75% vertical), although it
can change based on the angle of approach. Because the foot placement on a pole tac requires
more focus and control than a normal tac, the takeoff feels like more of a push than a kick.
Similar to a stride or running precision off a rail, you have to absorb into the obstacle and then
redirect your momentum to get the most consistency out of the movement. If you try to rush it
you’ll only hurt yourself!

Vaulting

Vaults are some of Parkour’s most sport-specific movements. Although gymnasts and circus
performers occasionally do variations of the kong, dash, reverse, and lazy, traceurs were the first
to tap into their power and versatility. Since we don’t have anyone to learn from but ourselves,
this section will focus less on lessons from other sports and more on specific drills and tips for
Parkour athletes.

Lazy/Thief/Dash Vault

Before we start, let’s be clear on the terminology for these three vaults. In a lazy vault, traceurs
jump from their outside leg and swing their inside leg. In the thief, they swing the outside leg,

[108]
and in a dash vault traceurs face the obstacle head-on with hands then feet passing over
simultaneously. I like to group these movements together because, although the entry for each
vault is slightly different, the mechanics are essentially the same.

These three vaults are driven by hip and shoulder extension, shoulder mobility, timing, and entry
position. Let’s start with hip/shoulder extension and shoulder mobility. The larger the range of
motion we can accelerate through, the more power we will be able to generate. In the
lazy/thief/dash vault, we need to figure out ways to increase our ROM at the hips and shoulders.
The first thing we can do to improve that ROM is get our legs up into a piked position in the
middle of the vault. We can’t do much to improve our ROM at the far end of hip extension, but
by hinging more before we extend we give ourselves extra acceleration time at the beginning.
Squeezing the glutes and keeping your core tight can also help eke out a little power during the
actual extension period. The key for the shoulders is not getting ahead of yourself. When
entering these vaults, it’s easy to let your legs and hips drag way out in front of your shoulders.
Avoid this at all costs! You need a coordinated push from the shoulders and hips to maximize
power. If your hips drag in front of your shoulders, your pike collapses and you extend
prematurely, losing ROM in both hips and shoulders. I try to keep my hips directly under my
shoulders when passing over the top of the obstacle. As soon as my second hand touches down
(or, in the case of the dash vault, as soon as both hands touch) my shoulders should be stacked
vertically over my butt. This way, the angle between my arm and back goes from around 10o to
90-100o. If I let my hips get ahead of me, I’m forced to push from an extended shoulder position
(often a 30-40o angle) and I lose ⅓ of my power potential off the bat.

You can see here that the timing of the movement is closely intertwined with the athlete’s ability
to physically perform it. So how can we improve that timing? Enter the sit dash! The sitting dash
vault is the best thing you can do for your lazy, thief, or dash. Sit dashes allow you to focus
exclusively on the coordinated push between hips and shoulders, isolating the most common
problem area for these vaults. For those of you who don’t know, the sit dash starts from a seated
position on the edge of an obstacle. From there, a traceur simply lifts their legs and kicks out into
a precision landing. Traceurs should attempt to maximize hip/shoulder ROM in the sit dash the
same way they do for the other three vaults - bring your shins to your shoulders (it looks almost
like a V-sit), don’t fall ahead of yourself, and push from the shoulders at the same time you snap
your hips.

Once you’re comfortable with the basic motion, try to increase your sit dash precision distance.
If you land falling backward, or with your chest way behind your hips, it’s generally a problem
with the timing between your hip and shoulder extension. If you are having trouble getting more
distance, it could be either your timing on the push or your initial set. Tight hips and a weak core

[109]
make it difficult for many practitioners to get their hips and feet sufficiently high at the beginning
of the sit dash. If this is something you struggle with, try to sit dash over a small obstacle. Once
you can clear it, find an obstacle that’s slightly taller and clear that one. Rinse and repeat until
you are able to sit dash-clear an obstacle that is level with your takeoff. This will force you to get
your hips up and should also improve the speed and coordination of your shoulder/hip
extension.

If you have a solid handle on the mechanics of the sit dash and don’t feel restricted by your
shoulder or hip mobility, the only thing left to work on is the approach. You need to keep your
butt as close to the obstacle as possible to maximize power on these vaults. High hips will either
force your shoulders into a prematurely extended position or stop you from bringing your feet as
high as possible. If you don’t have much approach space or are working these vaults on a rail you
shouldn’t have too much trouble staying low. In these situations, more power is generated from
a strong leg swing and the hip/shoulder extension than the run-up. Check out Phil Doyle’s thief
pres in this video[122] for a perfect example of this. As you add speed, you’ll have to take off from
farther and farther away to keep those hips low. I find that dipping slightly on the penultimate
step and focusing on skimming my foot and hips across the top of the obstacle during the vault
helps me stay low and balanced. The final piece of the puzzle you can tweak is hand placement. I
focus on getting my second hand down as quickly as possible, and when I place it down I turn it
so that my palm is facing forward. It’s a quick, easy way to get a bit more shoulder mobility and
I’ve found it to be particularly useful on rails and small approaches where I don’t have much
entry speed. Origins has a great little video called “Thief Hands”[475] explaining this hack in more
detail.

The thief, lazy, and dash vault are some of the most underappreciated vaults in Parkour. They’re
incredibly useful when you’re faced with limited approach space or are coming at an obstacle
diagonally, not to mention how handy they are for moving smoothly between consecutive
obstacles. With these tips, you should be able to significantly improve your power and control of
all three!

Speed Step/Safety/Step Vault

The step vault (a.k.a. the speed step or safety vault) has undergone a drastic change of course
over the past two or three years. Ten years ago, the step vault was something you did to get
over a single obstacle. Soon after, people started to combine the step vault with running jumps
and other vaults. Legend has it that this new application of the step vault was born in Cambridge
and was originally called the “crack step.” It became popular as a transition move, a simple way
to smoothly exit a kong or running precision. Fittingly, the next evolution of the step vault also

[110]
occurred in Cambridge, when Phil Doyle popularized the double speed step in his “Ima Swing It”
video[122]. It caught on quick, and different variations of speed step runs can be seen in the
videos of athletes like Jannis Schauer[124] and Elias Zimakoff[476].

The speed step, like the thief or dash, relies largely on hip and shoulder extension. Many of the
tips on improving shoulder/hip ROM from the previous section carry over for this movement, so I
won’t go over them again here. I will, however, touch on the difference in timing. The speed
step, unlike the thief, lazy, or dash, uses a one-handed push. This makes a balanced exit
significantly harder and affects the timing that most athletes will use when practicing powerful
speed step precisions or double speed steps. Instead of extending through the shoulder and hip
simultaneously, traceurs will generally want to extend the hips then push from the shoulder.
Staggering the timing helps them bring their chest back into alignment, avoiding awkward
leaning and blind landings.

Because the speed step utilizes hip and shoulder extension, it’s also important to keep low on
the entry. The more you can skim the top of the obstacle, the more potential space you have for
extension. Additionally, be sure you aren’t leading with your hand when attempting a powerful
speed step. Depending on the entry, you will want to lead either with your foot (large jump or
fast approach) or enter with foot and hand making contact simultaneously (smaller jump or
medium/slow approach).

The speed step is still evolving, and as it does I’m sure we will uncover even more ways to
improve this technique. In the meantime, enjoy experimenting with one of the newest
movement patterns in Parkour!

Kong Precisions

The kong vault (or cat pass[479]) is arguably the most recognizable movement in Parkour, and
certainly one of the most popular. It’s the vault that every beginner wants to learn, and the first
“power” vault that most intermediate and advanced practitioners dedicate themselves to.
Despite this, there is very little information available for higher level athletes when it comes to
improving kong power. In this section, I will do my best to remedy that with tips and drills from
some of the best athletes in the world.

Similar to the running precision, a majority of kong power comes from the run-up. The run can
be challenging for a few reasons. First, you have to be sufficiently comfortable with the
staggered/splitfoot approach (if you aren’t sure what I’m talking about, watch this video[480]
before reading anything else in this section). I like to think of my kong approach as a
running/gallop plyo. The footwork and mechanics are almost identical, and emphasizing the

[111]
jump at the beginning of the movement is essential. It will also help your blocking (more on that
in a bit) if you can master pawing the ground on the final step of your plyo takeoff! No matter
how strong your arms are, they will never be able to get you as far in a kong as your legs.
Training running plyos will get your body accustomed to preserving speed and momentum with a
splitfoot approach.

Mastering the basic splitfoot approach is the first step. Next comes tweaking it to suit approach
speed and obstacle height. The faster you run, the less time it takes you to cover a certain
distance. This seems mind-numbingly obvious, but forgetting this simple fact is the cause of
almost every knee bash I’ve ever seen on a kong. If you’re practicing a kong precision and add
approach speed with each attempt, you should also be diving into the kong from farther away
each time. That way, your knees have the same amount of time to tuck up and miss the wall. If
you forget to dive more and suddenly run 30% faster, you’ll also be covering the space between
your lead foot and the obstacle 30% faster. This usually works out fine for the wall and not so
fine for the traceur. This is true not just of horizontal distance but also of vertical distance. If the
obstacle you are trying to kong is high, you will have to dive more than you would for a low
obstacle given the same approach speed. By improving your dive during the approach, you will
be able to accelerate into kongs more confidently and efficiently.

The height of the obstacle affects more than just dive distance. It also affects the dip. Many of
you have probably told someone (or been told by someone) to “dip more” on a kong. But what
exactly does it mean? Earlier in the chapter, we saw the importance long jumpers like Mike
Powell placed on lowering the hips for the penultimate step of the approach. It’s the beginning
of the blocking phase, and allows the athletes to generate more vertical force at takeoff[481]. The
same is true when dipping for a kong precision. The dip (along with the arm motion, which we’ll
talk more about later) sets the trajectory for the entire movement. Dipping on the penultimate
step of your kong approach prepares your body for an explosive push off the obstacle and
maximal power output. The key word here is “penultimate.” Many traceurs dip too early, or dip
for the penultimate and ultimate steps. Dipping early leads to deceleration at the most crucial
moment of the approach, and dipping on the ultimate step does practically nothing to improve
your trajectory. Just as important as the dip on the penultimate step is the explosive upward dive
on the ultimate step. The final step will determine how much momentum you go into the kong
with, so make sure that when you are practicing one, it is always in context of the other.

So how much should we dip? While it differs for everyone, a good rule of thumb is to try and get
your chin level with the top of the wall. Naturally, this is a bit simpler on taller obstacles...which
is why most traceurs have an easier time with kong pres on sternum-high obstacles than waist-
high ones. You want to dip just enough to establish the right trajectory. If you dip too much,

[112]
chances are you won’t have enough time to explode up effectively on your next step.
Additionally, be sure you’re bending your legs when you dip! Traceurs often make the mistake of
dipping exclusively from their hips...while this is necessary on very low kongs, it’s best to try and
lower the hips from the knees before hinging to lower the rest of your body.

The amount of time it takes to dip is very important. Dipping on a low obstacle will take
significantly longer than a high one since you have more distance to cover. This makes a fast
approach on a low wall even more difficult, and also affects our dive distance. Although your
knees have less height to clear on a low wall, adding the dip takes away from that extra time.
This means that a kong precision on a low wall can actually require a large dive, given enough
approach speed. Tall kongs, on the other hand, don’t require much dip at all and subsequently
their dive is barely affected.

Now that we understand the relationship between approach speed, obstacle height, dive
distance, and the dip, let’s move on to the arms. As you’ve already seen, the kong is a complex
movement with lots of moving parts. The job of the arms will change as each of the other
aforementioned variables changes, so we’ll start with a few general tips and then address more
specific scenarios. In my opinion, arms should do two things in the kong: help you block and do
their best not to slow you down. The work is started by your legs. Your arms should guide your
body over the obstacle and control your flight through the air. To do this, the arms have to be
fast (accelerating through a full ROM at the shoulder) and have to coordinate with the lower
body’s blocking motion during the approach. The dip and dive prep your lower body and get
your hips in position, but it’s up to the arms to set your chest. This means that as you are dipping
and exploding through your final step, your arms are getting ready to block a second time (this
time off of the obstacle) through a combination of pushing and pulling.

The most effective way to block with your arms on a kong is with an explosive push or slap. Just
like in a running precision, the more upward force we can generate at takeoff, the farther we will
be able to go. A powerful push off the wall will create the most vertical force. It also takes the
least amount of time, preserving our entry speed more effectively than a pull. That’s true in a
perfect world, at least. The height, stability, slickness, and width of the obstacle can make a
lightning quick push impractical. Trying to sprint full speed and push down on a slick rail kong, for
instance, doesn’t seem like a particularly smart idea. So as our environment limits us, we adapt
to a combination of pushing and pulling.

In this combined approach, you reach for the obstacle and bring it toward you at an angle (the
specific angle is determined by the ratio of push to pull, which is in turn determined by all the
variables we’ve mentioned). This is basically our upper body imitating the pawing motion we use

[113]
for strides, running precisions, and running plyos. As you make contact, you pull/push yourself
over. Generally, low or slow lends itself more to pulling and high or fast more to pushing.
Similarly, if an obstacle is thinner you may be able to get more leverage from a strong pull than a
mediocre push. The balance of push/pull is all about finding the combination that does the best
job of accelerating you through the movement. Since thin objects limit approach speed for most
people, taking the extra time to slingshot yourself through with a strong pull could be a good
idea. We want to minimize contact time and maximize force production, so if one is fixed in a
certain situation we should try our best to bump up the other. Here’s a little table showing how
some of the most common obstacle variables affect my kong approach (capitalization shows
which part of the arm movement is emphasized more):

Speed → Fast Slow

Wall Variables ↓

Tall, Thick Large dive, Short dive,

PUSH PUSH/pull

Short, Thick Large dive, Short dive,

PUSH/pull PUSH

Tall, Thin Very large dive, Very short dive,

PULL PULL/push

Short, Thin Very large dive, Very short dive,

PULL/push PULL

Now that we have a solid grasp on the role of our arms and legs in the kong precision, let’s talk a
bit about chests and air form. As you add speed and power to your kong, it can be difficult to get
your chest up into a proper landing position. This is usually the result of (a) the chest dropping to
compensate for a dive that was too short, or (b) a push/pull that was too weak in proportion to
the dive distance and approach speed. In the first case, the chest drops because you don’t have
quite enough time to get your knees through safely and lift your chest. The second situation
occurs when you block well from the legs but don’t block as powerfully from the upper body
during the final phase of takeoff. In either case, you end up leaning forward drastically in
midair...usually with your arms windmilling around for balance.

This position (I call it the “falcon,” or Millennium Falcon, if you’re a fellow nerd) is less than ideal.
It negatively affects your control during landing and ultimately takes away from your power,
since it stems from an error during a crucial part of the takeoff. So how do we correct this?
Thankfully, it’s a simple fix. If you have this problem, try to increase your dive distance or

[114]
push/pull more viciously. When I have this problem, I try increasing my dive first (since it’s a bit
safer than pushing/pulling more from a takeoff that’s already too close). If that doesn’t help me
and I know I have enough room to push/pull more, I’ll try that. If neither works in isolation, I’ll try
them together. That works about 95% of the time for me. For the other 5%, I’ll use cues like
“chest up” or “get your hips in front.” Thinking of the running plyo at the beginning can also help
me get my hips/chest up and through. Just remember that if this is a common issue for you, you
should try to address these variables one at a time. Most people tend to have only one or two
things go wrong during big kongs, so identifying that issue will be a huge boost to your
progression.

Dive Kongs

From a technical standpoint, the dive kong (also referred to as a diving catpass or harambe) is
arguably the easiest kong variation. Nevertheless, there are a few solid tips for the approach and
moment of impact/landing that can improve your ability to perform this movement safely.

In many ways, the approach here is just a simpler version of the one we use for kong precisions.
You still use the splitfoot takeoff, you still think of it as a running plyo, and you still lower your
hips slightly on the penultimate step for better blocking. But, since we don’t have to kong an
obstacle on the front end of the jump, we don’t have to lower our hips or chest anywhere near
as much as we do for the kong pre. This cuts off a significant amount of time, making the
translation of horizontal to vertical momentum more efficient. It also takes a variable (the timing
of the dip) out of the equation when our brains are subconsciously calculating distances and
trajectories during our approach. This is one reason many traceurs find it easier to sprint into
dive kongs than kong precision!

Once you’ve figured out the approach, you’re ready to fly through the air in standard headfirst,
“my people need me,” fashion. While the exact air form for dive kongs varies from person to
person, there are a few things we should all strive for. First off, figure out your route. Dive kongs
place a lot of stress on the wrists, elbows, and shoulders, so it’s important we minimize that
impact to the best of our ability. I do that by trying to visualize the most efficient path through
the air (from takeoff to landing) possible. In general, this means going just high enough to safely
kong the intended obstacle with speed. Notice that I include the words “with speed” there!
Having speed when exiting a dive kong is a good thing when you know how to handle it...it
means you’ll spend less time absorbing force with your upper body. While limited landing space
or the height of an obstacle can sometimes force you to exit slowly, konging with speed when
you have the chance is a great way to save your arms some stress.

[115]
Once you’re able to abstractly visualize your body’s path through space, it’s time to figure out
the specifics. A few things will stay the same regardless of the situation - we should always try to
dive kong with a tight core, neutral spine, and realistically neutral head position (I say
“realistically neutral” because being able to see where you’re going when diving headfirst at a
wall is more important to your short and long-term health than perfect posture). But there are
also things that change drastically. The first of these is the height of your hips in relation to your
shoulders. In a perfect world, we would want our hips nearly level with our shoulders every time
we did a dive kong. This would place very little stress on the arms during the moment of impact,
and would make for a pretty easy landing!

Sadly, we live in a world of limited run-ups and runouts, tight landing spaces, downward dive
kongs, and large level dive kongs with insufficient speed. When attempting kongs that fall into
these categories, we have to compensate by lifting our hips far above the level of our shoulders.
This isn’t necessarily a bad thing, just something we have to take into account when planning our
dive kongs. It also affects how much we’ll use our arms to absorb during the moment of impact.
In general, we want to avoid excessive blocking with the upper body and instead use our arms to
guide our body into a safe landing position. On a dive kong with limited landing space or a large
downward dive with little horizontal momentum, this is hard to do. In these situations where a
vertical body position is required, having the hips up makes it easier for our upper body to
balance and adjust our weight/momentum (just think how much easier it is to maneuver in a
handstand versus a planche). Every dive kong has a vertical and horizontal component. As the
horizontal component decreases and vertical increases, let the hips lift to compensate!

Dive kongs with a small vertical component and large horizontal component are often the most
difficult to deal with. For these, I do my best to get my body in the appropriate landing position
before making contact and then try not to slow myself down too much with my arms. I achieve
this with a pawing motion of the upper body that allows me to accelerate my hands into the
moment of impact and avoid excessive blocking. Instead of chambering my knee like I would for
a stride, I chamber both elbows slightly in the air and retract my shoulder blades. Then, just
before making contact, I can reach out and pull the wall toward me so I am moving with my
momentum instead of against it. While it’s difficult to time perfectly, I’ve found that when I
perform this technique correctly it substantially decreases perceived impact to my wrists and
shoulders.

Preserving your speed has one “downside,” and that is that it makes it tough to land a large dive
kong well without slapping out or rolling. Less time spent blocking means less impact, but it also
hinders your ability to lift your chest during the exit. Thankfully, unless you’re trying a gnarly dive
kong precision, this is largely an aesthetic issue. Safety and sustainable practice are always worth

[116]
more than a landing that “looks better” but is functionally less effective. Large horizontal
components should be dealt with appropriately, and that almost always means a slap out or roll.

While there are relatively few power hacks for the dive kong, we’ve seen that there are ways we
can make our dive kongs safer and more efficient. Landing tech is just as important for the hands
as it is for the feet so don’t neglect improving yours!

Double Kongs

The double kong is an incredibly powerful vault, combining the force of the kong precision with
the air form and exit of the dive kong. It is a complex movement pattern to learn and a scary one
to put into practice outside. Because of this, many intermediate and advanced practitioners
never move beyond tentative familiarity with the double kong. Hopefully, some of the tips in this
section will convince those practitioners to change that.

Like all vaults, the double kong starts far before your hands touch the first obstacle. The
approach for the double kong is 80% dive kong and 20% kong precision. Because the hips stay up
and back in the double kong, only a slight dive is needed going into the first obstacle
(significantly less than would be needed to kong precision the same gap). Likewise, the dip for
the double kong is smaller. I emphasize dropping my hips on the penultimate step the way I
would for a dive kong and then dip so that my sternum or, at most, my chin is level with the top
of the first obstacle. This small dip helps me time my hip extension and accelerate off the first
wall without slowing down excessively. There are some traceurs who are able to double kong
ridiculous distances without any dip at all, but they generally rely on speed over technique to
accomplish this. At the same time I dip, I focus on accelerating through the first obstacle during
my final two steps. Personally, I find this much easier to do on double kongs than kong
precisions, though traceurs should try to do so on both.

Now that you’re hurtling toward the obstacle at full speed, it’s time to put your hands down.
When we kong precision, we have to balance our push and pull to bring the chest up and get our
feet ready for landing. You don’t have to worry about any of that for the double kong. Here, the
cue is 100% “PUSH!” Unless you’re doing a double kong from standing (I know, they’re
awesome) you shouldn’t be doing any active pulling on the first obstacle. Just like in the kong
precision, a push will be better at generating vertical takeoff force than any sort of pull. This
means that you should be able to generate at least as much power in the double kong as the
kong precision. If you have any doubts about that, check out Toby Segar’s legendary double kong
at 1:25 in this video[482].

[117]
While most of the power for a double kong is generated during the approach, a well-coordinated
push off the first obstacle can help you add even more distance. A strong push will give you
additional height, help you lift your hips, and start a chain of extension going from your elbows
all the way down to your feet. When your hands leave the wall, your elbows and shoulders are
still finishing the pushing motion. As you start to extend them fully and reach for the next
obstacle, try to simultaneously kick up with your legs. If you can time your reach with the
extension of your knees and hips, it will give you a significant boost midair! Watch the
coordinated extension in Toby’s gym double kong at 1:36 in this compilation video[482] and
double kong at the end of Advanced Motion 2[483] for visual reference.

Once you’re in the air, it’s time to start planning how you’ll come down. Thankfully, the plan here
is exactly the same as it was for the dive kong. In fact, one of my favorite ways to progress
double kongs is to try the dive kong using the first obstacle as my takeoff. While this isn’t always
possible on large double kongs, it can be a nice way to get yourself comfortable committing to
the smaller ones. It will also help you figure out which hip/shoulder configuration is best suited
to a safe exit.

So how does one commit to big double kongs? It’s not like a kong precision, where you can
bounce off or crane until you make it. You’ve got to get over it first try or you’re in some serious
trouble! Well, the first step for me was to figure out my max. Setting up a few massive double
kongs in the gym and sprinting into them is a great, safe way to learn how far you can actually
go. If you never know your power levels, you’ll never feel confident committing to any double
kong...so take advantage of the gym and find out! If you don’t have access to a gym, start small
and build up from there. Most places in the world have some sort of ubiquitous mobile vaulting
obstacle available. In America, it’s generally wooden picnic tables. I learned to double kong on
picnic tables and spent two or three months moving the picnic tables apart and maxing out my
double kongs. At first, I always had to start with the tables touching...but after a week or two of
practice, my brain started to acclimate to the movement and I was able to start each day with a
gap between tables. By measuring the distances I felt comfortable at, I was able to find other
double kongs in my environment and commit to them right away.

Start small, know your ability, and measure are all helpful tips...but there are some double kongs
where they don’t apply. If there’s a drop between walls or no place to warm up your double
kongs, what should you do? The approach I like to use for these situations is scaling my double
kong to another movement. I know that I can double kong anything I can kong precision
comfortably. Similarly, I know that if I can standing precision a gap comfortably, I can kong
precision it (given a good run-up). So, when I’m looking at a double kong or kong precision, I’ll
usually start with the a simple standing precision. It’s the least complex movement and the

[118]
easiest to commit to for me. If the standing precision feels comfortable, I’ll move on to the kong
precision. If I’m able to get the kong precision and I feel the run-up is good enough, I’ll trust my
body and go for the double kong. It isn’t always easy to progress movements this way, but the
key lies in knowing how your power levels interact and building a habit of committing when the
circumstances line up. If you’re training a kong precision, do the standing precision first and feel
how difficult one is versus the other. If you’re working an easy double kong, follow the pattern
and try standing pre, kong pre, double kong. If you don’t build the habit and ingrain that
information on easy jumps, you won’t be able to take advantage of it for the hard ones.

If you’re able to scale your double kong to simpler movements in your repertoire, you will reap
the rewards very quickly! Once you are able to commit, you’ll find the double kong is a relatively
simple and fun movement that lets you cover huge distances. I’d encourage you to also try and
master your dive kongs and double kongs on any strange obstacle you encounter. Try them on
posts, try them on rails, try them diagonally, try them with drops...just try them!

Climbing

Cat 180/Cat Back/Retour/Prince

The cat back (this move has a ridiculous amount of alternate names, including retour in the
original French, cat-to-cat, cat 180, euro step, and “prince” or “prince of Persia”) is a dynamic
climbing move that combines an explosive pull and kick off the wall with a 180o turn. Cat backs
can be used in sequence to zigzag up walls of alternating height, like Phil Doyle does at 1:44 in
Professor Longhair, Big Chief[144], or down them, as David Belle does at 0:23 in Speed Air Man[21],
or across them, like Brodie Pawson at 0:52 in Brodie’s Training 2016[484]. You can also use the cat
back to precision or arm jump a single, large distance like Brodie does in Beast Mode[485] at 0:50
and 2:16.

The cat back, more than almost any other movement pattern in Parkour, requires a base level of
explosive strength to perform correctly. If you have not mastered the climb-up[156] and are not
able to pull your chest up to the top of a wall with power, work on the pulling drills in Parkour
Strength Training[177] for a few weeks before attempting to perfect this technique.

A good cat back starts with a good pull. The pull in the cat back is like a wind-up...we are
generating vertical momentum that we will turn into horizontal momentum when we kick off the
wall. When you pull, you want to keep two things in mind - only pull as high as you can
accelerate, and stay square to the wall as long as possible. Let’s start with accelerating through
your pull. This one has a lot to do with how your pull strength affects foot placement on the wall

[119]
and hip height in relation to your foot. It makes sense that you want to get your foot as high on
the wall as possible. After all, the higher your takeoff point is, the farther you’ll be able to go! But
that’s assuming you’ll be traveling as quickly near the top of the wall as you are near the bottom.

The fact is that when most traceurs try to place their foot higher up, they’ve already slowed
down in their pull. This means they don’t have as much vertical momentum and that their hips
are generally level with, or even below, their kicking foot. Less momentum means less distance,
even with the added height, and a low hip will force the traceur to push directly away from the
wall...destroying their ability to jump up and out of their kick. The best step off the wall is the
step that happens at the peak of your pull’s acceleration. The more powerfully you are able to
pull, the higher you will able to step while maintaining that acceleration. If you think you need to
kick higher or harder to make a cat back, be sure you are accelerating enough to justify it! Re-
watch Brodie Pawson’s massive cat back at 2:16 in this video[485] and look at how tall his hip is in
relation to his stepping foot. If you can’t maintain that kind of angle, you’re either stepping too
high or pulling too slowly.

Once you’re able to pull all the way through your step, you need to make sure you aren’t
cheating your turn. Hip extension and the utilization of a full ROM has been mentioned a ton in
this chapter, and I’m not stopping now. If you turn too early in your cat back, you are sacrificing
vital parts of your ROM that can help you generate power. You will stunt your pull (try pulling
with one shoulder turned versus both shoulders square and feel which one lets you get higher)
and bring your body farther away from the wall, stealing ROM and power from your kick. I try to
stay completely square to the wall until the apex of my pull, when my hands leave the wall and
my foot comes up to kick. Then, as my foot starts to push off the wall, I turn my hips and drive
the opposite knee in coordination with the full extension of my kicking leg. The cat-to-cat
attempt at 2:11 in my video Winter Knight[486] is a pretty good example of this.

You may also notice two things I do in my static cat hang that help me generate power in my cat
backs. The first is that I start with my non-kicking foot very high up. While this makes the initial
pull at the bottom a bit harder, it gives me better support near the top of my pull when speed
and stability are more important. It also helps me step higher with my kicking foot since I can
stand on the planted foot more effectively. Additionally, I take advantage of a little tendon
rebound at the bottom of my cat hang to pull more aggressively from the start. Just like in a
heavy squat, tendon rebound at the end of a ROM can help you accelerate up out of the
movement more easily. I like to start my cat backs with a very small pull, then drop quickly into a
full hang and accelerate from the bottom into my actual pull. It’s a small hack, but when done
correctly can add a nice bit of power to your pull!

[120]
The final thing to think of with this movement is how the step will change based on the grip of
the wall. If the wall is grippy, executing a cat back with high hips and a 45o upward push
shouldn’t be a problem...but that’s often not the case. Trying to push up on a slippery wall will
get you nowhere, so in these situations it’s often better to push directly away from the wall. If
you’re pushing away from the wall with your hips and foot level, your weight will be going into
the wall - minimizing slippage. I also tend to pull with my chest a bit farther from the wall in
cases like this. It helps take some of the weight off my planting foot during the pull and lets me
pull a bit harder than I would be able to otherwise. Since I’m not using full ROM in my kick
anyway (remember, we’re pushing directly away so we don’t need to be overly close) this is a
good way to create extra power on slick walls.

If you want to improve your pulling power the old-fashioned way, explosive high pulls from a cat
hang and weighted pull-ups will both do wonders. Working your dynos will also help a ton,
particularly if you incorporate a little bit of Shock Method[468] training. We learned earlier that
plyo-ing out of a small drop can help the body generate more force and speed. This isn’t true for
the lower body alone - a small hanging drop into an explosive dyno or cat back will develop your
power better than static work could! Incorporate some upper body strength training and power
development into your training sessions and I believe you’ll see results.

Swinging

Laches

The lache, more than any other movement pattern in Parkour, has seen an exponential increase
in use and proficiency over the past seven years. In the early days of Parkour, the lache was
rarely used outside of traversing tree branches. The lack of bars in Lisses gave the founders few
opportunities to hone their skills, and it wasn’t until Oleg Vorslav’s 2007 Project of Summer[56]
video that people began to see how much the lache had to offer. This effect was compounded
by Oleg’s bar runs in Out of Time[57] and with the advent of Parkour parks and indoor gyms, bar
skills started to evolve rapidly. Today, athletes like Joe Hougaard[164] and Nathan Weston[245] are
able to lache farther than some traceurs can running precision. How did all this happen so
quickly? The lache is a momentum-based move, and if you don’t understand the technique you
won’t be able to tap into that momentum! Once these athletes mastered the technique they
were able to swing more powerfully and accurately than anyone thought possible...so let’s take a
look at the mechanics behind the lache and see exactly how these people are able to generate so
much power.

[121]
The first thing you need to know is how to swing. When we swing, we want to create the most
power possible. This is accomplished by creating angular momentum around the bar and then
translating it into horizontal and vertical momentum with a coordinated release. It follows that
our first goal when swinging should be to create as much angular momentum as possible. Most
traceurs lose potential swinging power through overextension - either in the lower back, the
hips, or the shoulders. If you’ve ever looked (or felt like) a banana when swinging, you’re
overextending! Not only does this create drag, slowing you down, it also shortens your body’s
path around the bar. To maximize momentum, you want to create the biggest arc possible[487].
Bending the arms and overextending the lower back are two of the most common ways we
make ourselves smaller around the bar, shooting ourselves in the foot from the start.

Staying straight around the bar is easier said than done. One of the biggest reasons traceurs tend
to overextend on their swing is that it makes the release easier. As you add speed to your swing,
timing your release for a lache precision or regrab becomes exponentially more difficult. If
you’ve ever felt out of control during a lache, or tried to lache precision from a cast and done
half of a flyaway instead, you know what I’m talking about. So what can we do to control all that
angular momentum? Enter the tap. In gymnastics, the tap is the quick shift in body position
gymnasts use to prepare themselves for dismounts (check out the massive Chinese tap at
2:03[488] to see what I’m talking about). The rapid change in body position - from hollow to
overextended to a hollow bodied “kick” - lets athletes successfully transition momentum around
the bar to momentum away from it. While the tap in gymnastics is largely used to accelerate
gymnasts vertically[490],[491], traceurs use a variation of the tap to accelerate themselves
horizontally. Watch Nathan Weston’s ridiculous lache precision a minute into this video[489] or
Joe Hougaard’s lache precisions at 0:58 and 1:25 in Parkour Swings 101[164] for perfect examples
of the tap in action.

Knowing to tap isn’t the same as knowing how to tap, and learning the tap can be difficult.
Before trying to tap from a cast or a giant, perfect your tap on normal swings. Keep in mind that
as you add power to your swing, the timing of the tap will change...the more power you have,
the earlier in your swing (i.e. closer to the top) you will have to start your tap. When learning to
tap I find it easiest to start at the beginning, in the “overextension” phase. Watch Nathan and Joe
again. When they start their kick, they barely overextend at all. In fact, it’s easier to think of this
as the “butt-kick” phase. Trying to bend your knees and kick your butt will open your hips
sufficiently without creating excessive drag. How much you butt-kick will depend on the
swing...the more powerful the swing, the stronger you’ll need to butt-kick to prepare your tap. A
big butt-kick creates the opportunity to generate snapping power in the hips on your forward
kick. This snap from an open hip position to a closed hip position is the start of our momentum
shift, where we are turning that angular momentum around the bar into horizontal momentum.

[122]
What we are doing here is akin to dipping on the penultimate step of a running jump or kong
precision...we are essentially blocking and setting our hips at the angle we want our bodies to
travel. This is usually about 45o up from the ground (as opposed to gymnasts, who often set their
hips 60-80o from parallel).

Kicking and setting your hips isn’t the end of your tap. It’s not really over until you’ve successfully
released the bar. If the tap on a lache is like blocking your lower body for a kong precision, then
your release is the push on the wall that gets your upper body into position. A perfectly timed
tap can still result in an out-of-control lache if you aren’t pulling hard enough on the release.
There has to be a balance between the strength of your swing and the power of your release.
The harder you swing, the more you tap, the stronger you have to throw the bar. I like to release
the bar one hand at a time. When done quickly, it feels like I’m slingshotting my shoulders and
chest forward. If you watch Joe’s lache precisions in Parkour Swings 101[164] in slow motion (use
the speed playback adjustment in the settings option and set it to 0.25x) you’ll see how rapid his
release is. It’s barely one hand at a time, and that’s the level of speed you should be striving for
on massive laches.

If you have trouble spotting your landings on lache precisions, your problem will almost always
be the strength of your release. Continued issues with the release could stem from a lack of
shoulder mobility or strength. Becoming A Supple Leopard[182] and Parkour Strength Training[177]
both address potential fixes for these issues that will help you out a ton in the long-term. A great
way to drill the speed of your release is to work on lache regrabs and consecutive laches.
Consecutive laches require the athlete to catch the bar with their feet behind them, parallel to
the ground. In this case, traceurs will want to set their initial hip angle very high (so they’re
coming down into the regrab, generating extra momentum) and pull harder than they would for
a lache precision or cat. The unbalanced pull will help get the chest in front of the hips for the
catch. When you release, you want to get your hips level with the height of the next bar and
about as far from you as your reach. Then your hips stay in place and your upper body just tilts
forward, hands grabbing the next bar with arms near full extension. Working on this type of
excessive pull may make it easier for you to throw the bar evenly during lache precisions.
Additionally, training laches on low bars with limited swinging space will force you to develop a
stronger pull.

Pivots/180’s/Swing Turns

In some ways, it’s just as important to know how to generate power from consecutive swings on
a bar as it is to know how to swing off one. The pivot is a vital skill for anyone interested in bar
work, and is underutilized by most traceurs.

[123]
The key to the pivot, much like the lache precision, lies in body position and timing. A straight
body will always create more momentum than an arched or crunched body, and it’s equally
important to ride the swing as much as possible before turning. When I pivot, I try to follow my
upswing almost to its peak before initiating the turn from my hips. This can be easier said than
done. A cue I’ve found that helps me is to keep my hips in line with my top foot. I turn to my left,
so when I’m pivoting my right foot is on the top. On the upswing, I kick my right foot slightly
higher than my left and try to pivot around that top foot. I visualize my right foot at the apex of
the swing and pivot so that it stays in place. Not only does this help me delay my turn, it also
helps me keep my hips square to the bar.

Any side-to-side movement steals power from your swing, so it’s important to control that
motion as much as possible. Keeping your hips square to the bar during the actual pivot helps,
but my biggest breakthrough came when I discovered how much influence my hands had on the
swing. After the actual pivot is complete (at or near the apex of my swing), I pull slightly into the
bar and then push away from it as I start to swing down. This lets me reset my hips and correct
any drift issues before they would impact my release. You can see Darryl Stingley use this
technique on some of his jump casts and other swing variations in this Instagram
compilation[492].When you pull into the bar and push away, you are disrupting your momentum
from the previous swing and it can make timing your tap and release a bit harder...so unless
you’re a master, it’s best used when you don’t have a full swing. Since there are numerous
situations where you will be jumping into a swing or changing direction without excessive
momentum, it’s an incredibly useful technique to work on.

II. The Mind Game

As much as we tend to focus on the physical side of the movement, Parkour, at its core, is not a
physical discipline. The vast majority of training takes place in your head. If you’re an
experienced practitioner, you can probably think of at least one time where you had an injury or
took a break from training for a few weeks and came back more confident than when you left, or
where you went on a training trip and broke tons of new jumps after returning home, or where
you had a conversation that completely reworked the way you trained. These jumps in ability
happen as a result of improvements in our mental game. Our physical abilities are kept in check
by our mindset, and most of the positive changes we experience throughout our years of
training happen in that headspace.

Dylan Baker[334] explains progression in Parkour as an outer circle (your physical abilities - what
you can do) being slowly filled by an inner circle (your mental game - what you will do). The
dream for most advanced practitioners, then, is for both circles to meet; to be able to commit

[124]
safely to any challenge within your realm of physical possibility. This is an idea supported by the
training of the original Yamakasi group, much of which revolved around challenging themselves
to commit to physical tasks they knew they could accomplish.
It’s a scary idea, committing to every challenge you know is possible. Most of us will never get to
that point in our training. Most of us, in fact, will never really want to. But striving, at least in
part, for that ideal can help any Parkour athlete develop a stronger, safer approach to challenge.

It’s interesting that I use the word “safer” here but it’s true! Mastering the inner game will not
only make you a more versatile athlete, it will make you a safer one. The vast majority of injuries
in Parkour are caused by mental slip-ups like misjudging your ability, half-committing to
challenges, or simply forgetting to pay attention. Improving your mindset will help you avoid
these errors and practice Parkour safely, regardless of experience or skill level.

Training your brain isn’t like flipping a switch. Although massive progress can be made in a
relatively short time, mastering the mind game is a lifelong pursuit. You will have good days and
bad days. Our brain, just like our muscles, requires time to recover. Avoid forcing things
excessively and do your best to stay aware of the end goal. Sometimes we need to lose battles to
win the war. In Parkour, there is always another day, another opportunity. Never let the pursuit
of challenge become an addiction...having an inner circle that exceeds the limits of your outer
circle is infinitely more dangerous than the opposite. Do your best to stay aware of your
limitations as we dive into the inner game.

Establishing a Base

When we start training Parkour, most of us have a similar approach to challenge. We watch a
few videos, maybe read an article or two online, and start to work on our skills. We train simple
jumps with no consequence until we get a feel for the techniques. Then, as we progress to more
difficult jumps, we start measuring distances and finding ways to practice things safely on the
side. We hear someone say, “If you can do it on the ground, you can do it up high.” We tell
ourselves this as we measure, practice on the ground, then stand eight or ten feet up and look at
the jump.

This is a great approach for beginners. As many of us progress, we forget some of the lessons we
learned in our first few months of training. We complain about how scary Parkour is for us now,
but forget how terrifying everything was for us when we started! Now I’m not saying
experienced practitioners should be measuring every jump that makes them a little uneasy...but
let’s look at some of the ways this “beginner’s mindset” can help even advanced athletes tackle
challenges.

[125]
In general, we experience nagging fears when we are missing information. When we start
Parkour, we are at a loss for all sorts of information...how far we can jump, how we will react if
we overshoot, how we will react if we undershoot, how our legs will handle the impact, how
these new shoes will affect our landing, etc. This lack of experience and first-hand information
leads to fear, and can even affect our perception of the jumps themselves[441]. So we conquer
these issues with cold, hard numbers. We measure. We practice on the side. And as we do this,
we start to fill in these information gaps. After 1,000 repetitions, we know how far we can jump.
We become intimately familiar with our abilities, and this gives us the confidence to tackle
harder challenges.

That is, until those abilities change. If you just finished your first six week cycle of an Olympic
lifting program, your jump may be bigger than it was before you started. Likewise, if you come
back from an injury it may be significantly smaller. Every single day, our ability to perform a skill
fluctuates. Not only this, but as we progress we tend to spend less time relearning our “stats”
through repetition. As an experienced traceur, you don’t want to measure out a jump every time
you do it. There are plenty of jumps that you can’t measure out or practice on the side! You
need to be confident that you’ve internalized an evolving knowledge of your own abilities. So
how do you do that? Well, you start by paying attention to your everyday training.

I remember reading a blog post a long time ago encouraging traceurs to treat every single jump
they did as if it were at height. I started to do this and immediately saw a huge spike in my
progression. At first, I thought it was simply because imagining consequences all the time was
helping me acclimate to them. While that was certainly a part of it, I think the key to this
technique is that it increased the number of mindful jumps I did. Paying attention to what you’re
doing is one of the most important things you can do in your everyday life, and the most
important thing in Parkour. Studies have been done linking mindfulness meditation to an
increase in one’s “ability to recruit higher order, pre-frontal cortex regions in order to down-
regulate lower-order brain activity.”[493] In short, by paying attention you can train your brain to
bypass the knee-jerk “fight or flight” response when reacting to stress. This means you’ll
experience fewer fear responses (sweaty palms, elevated heart rate, decrease in fine motor
control, etc.) when assessing a challenge...which is a nice thing to have at your disposal if you’re
deciding whether or not it’s safe to commit to a jump!

You also need to be paying attention to encode memories of an event[494]. When you pay
attention to a jump, you’re much more likely to remember it. That’s why it’s easier to remember
breaking a scary jump than it is to remember a random challenge from last week, even if the
scary jump happened a year or two ago. We also tend to relive, or recall, memories of big
accomplishments more. This actually strengthens those memories[495] and can even change a

[126]
bad or fearful memory to a good one through reconsolidation[496], [497]. But why is it important to
remember simple jumps? When we are looking at a jump that scares us, our brains are
scrambling for information. They’re scanning through memories and looking for similar
situations, trying to predict potential outcomes for this new challenge. If you’ve been mindful
during your everyday training, paying attention to all the curb jumps and easy challenges, your
brain should have hundreds of memories of successful attempts to draw information from. If, on
the other hand, you haven’t been paying attention, chances are good that all of a sudden you’ll
only be able to recall your bails - the times where things went wrong and you paid attention
because it was painful, unusual, or unexpected, creating a strong memory of the event. That’s
how you end up looking at a seven foot standing precision and thinking obsessively of all the
times you’ve shinned!

Paying attention to those everyday jumps helps us create a library of memories and experiences
that accurately reflects our abilities. It fills up the information gap and, in doing so, helps
alleviate much of the fear we experience when contemplating a new challenge. This all works to
create a headspace that allows you to approach and assess challenges realistically. You can look
at a jump without worrying about irrational fears or distance distortion. You can decide whether
or not you’re going to do it. If the answer is yes, you’re ready for the next step - committing to
the jump.

Commitment

We all have jumps that have defeated us - challenges we’ve known we were capable of that we
couldn’t get ourselves to try. It’s one of the most frustrating feelings in Parkour, and can lead
experienced practitioners down a road of self-doubt and continuous plateaus. The process of
committing to a jump is different for everyone. Because of this, I think of commitment in Parkour
as an art, not a science. It changes from person to person, and even from challenge to challenge!
Don’t let this discourage you. The internal struggle is one of the most profound and powerful
aspects of Parkour. Those moments of doubt - where you’re terrified but can’t back down and
are scrambling for a way to convince yourself to go on - can teach you more about yourself than
any book, class, or person ever could. Although learning to commit takes work, it’s worth it.

Let’s start by talking about some of those procedural differences I mentioned earlier. We all have
that one friend whose commitment process seems, from the outside-looking-in, as easy as
turning a switch. They see a challenge, they assess it, they commit. It can be discouraging and
frustrating for traceurs trying the same challenge and fighting the mental equivalent of the
Trojan War. Dear soldiers, don’t dismay! One of the biggest differences between people when it
comes to commitment is how much of their conflict they externalize. Your crazy friend is

[127]
probably fighting a similar war, he’s just keeping it quiet. Some people like to hype themselves
up with music or power sounds. Some people pace and practice their run-up 10,000 times
before trying anything. Some people like to calm themselves down, focus on their breathing, and
visualize the jump. The “best” process is the one that allows you to commit to challenges safely
and consistently. The most important thing is that you have a process; that you understand what
makes you commit and that you can repeat it. Experiment with different approaches. You may
find some work better for you than others on certain challenges. I generally prefer to be calm
and focused, but I’ll hype myself up sometimes for a big running precision or double kong
because it needs that extra energy. Don’t get discouraged if you seem to always approach
challenges from a different place than your peers. This is all about learning how your mind
works, and copying others can only get you so far.

Before you develop a specific process, you need to build your foundation. You have to establish
good training habits. Human beings are literally creatures of habit. In The Power of Habit[439],
Charles Duhigg writes about the subtle but irresistible effect our habits have on our decisions.
It’s terrifying how many of our “conscious” decisions are rooted in what we’ve done a thousand
times before! The importance of good habits cannot be overstated, so let’s look at how we can
cultivate them in our everyday training.

It all starts with what we can already do. When you break a jump, do you work on it until you’ve
mastered it? The Yamakasi followed the “rule of three” - you couldn’t count a jump as a success
unless you were able to do it three times. This helps solidify your commitment process and,
more importantly, is a good way to start “normalizing” the jump. In psychology, habituation is
defined as the diminishing of a physiological or emotional response to a frequently repeated
stimulus. In a sense, the goal of training for many of us is just to habituate ourselves to harder
and scarier challenges. But in order to do that, we need to frequently repeat the stimulus! If you
break a jump and then never do it again, you won’t acclimate to it. Here’s a great tip that helped
me vastly improve my mental game. Do one thing that scares you, even if it’s just a little bit,
every time you train. But don’t stop there! Also drill one jump that used to scare you. Every.
Single. Time. Drilling the old jump will help your brain normalize challenges we know we can do
(in fact, we’ve done them already!) but are still afraid of.

Our brains like to categorize things. Through training, we develop loose categories for challenges
like “things that are easy,” (say, a three foot kong precision or six foot standing pre) “things that
are hard but not scary,” (a max distance curb jump) and “things that are scary but I know I can
do.” By drilling things in that last category, our brains start to shuffle those completed challenges
into “things that are kinda scary but not too terrible.” As we expose ourselves to scary, difficult
challenges more frequently, the fear response diminishes! There’s only one catch to this

[128]
method. When you pick your old, scary jump you should do your best to commit first try. If you
hit a mental block trying to repeat it, choose another jump! You want to build a habit of quickly
assessing and committing to challenges. You do not want to reinforce bad habits and strengthen
your fear response.

Training to commit to challenges first try is the next “good habit” we should be developing.
During Dylan Baker’s “Inner Mastery” seminar (available on Parkour Dojo[334]), Brandon Douglass
gave a talk on something he called “CFA/FATA,” or “Committed First Attempt/First Attempt, True
Attempt.” FATA is covered in detail in the program but the general idea is that traceurs should
always strive to commit fully on their first attempt. Not only does it build a habit of commitment,
it also keeps you safe! On your first attempt, your brain has the least information about the
challenge. You can compare it to other challenges you’ve done in the past, but you have no
direct input on this specific jump since you haven’t tried it yet. You can try to gather extra
information by practicing your run-up 10,000 times, but that isn’t very effective...after all, how
many times have you learned something about a jump on your fifteenth run-up that you didn’t
figure out on your first or second? Two much better ways to prepare for your first attempt are
visualization and preparation via an easier skill.

Visualization has been shown to positively affect sport performance and is used by elite athletes
around the world[497],[499]. The key to visualization lies in the details - the more senses you can
engage and the more details you can provide, the more effective it is at preparing you for the
actual task. Visualization provides your brain with some of the missing information it’s craving,
and can help you feel more confident and prepared for the challenge. As for our second
technique, we’ve already seen it in action when working big dive and double kongs. If you’re
looking at a challenge that you aren’t confident on, see if you can scale it down to a movement
or combination of movements you’re more comfortable with. A kong precision becomes kong
up, standing precision out. Running precision becomes standing arm jump. Double kong
becomes kong up, dive kong out. Preparing via an easier skill simulates the physical performance
of the challenge and helps your brain gauge how much energy or power the actual challenge will
require. If you have a good grasp on the proportional power levels of various skills, this
technique becomes even more effective.

Making FATA your go-to is a difficult but rewarding process. Like everything else we’ve talked
about, start slow. If you know a jump is easy for you, commit first try. When you’re practicing
your one “old jump” a day, try applying FATA. Eventually, you’ll be able to apply FATA to jumps
you’ve never done before. You’ll really reap the rewards of this method as you start to train
jumps where nailing it on the first try is the only way to do it safely. It’s important to note that
CFA/FATA does not mean you always have to do the challenge perfectly on your first attempt! If

[129]
you ultimately want to running precision, you can commit first try to a crane or bounce back or
arm jump. The important thing is that you know what you’re doing before you go and that you
follow through on that plan. If you decide to crane it, commit to the crane. If you decide to
precision, commit to the precision. Likewise, if you aren’t sure you can make a jump to two feet,
don’t commit to putting two feet on the wall! To apply this method successfully, you need to be
aware of both your abilities and your limitations. Attempting something that’s out of your reach
thinking you’ll be able to make it skews your brain’s predictive systems. The more accurately and
consistently you can predict the outcome of a challenge, the more confident you will become.

No matter how good you are, there will be times where you misjudge a challenge. In these
situations, knowing how to bail not only keeps you safe but will allow you to commit more
readily to similar challenges in the future. We’ve already talked a bit about Parkour Ukemi[329]
and the art of falling (also covered by Amos Rendao in the ParkourEDU[497] program). What I
want to talk about now is the art of failing without falling. If you undershoot a precision at
height, do you know what your options are? Are you comfortable bouncing off two feet and
landing in a cat, or craning it? What if you overshoot? When I used to train every jump as if it
were at height, I started to get really comfortable with saving jumps. I learned how to drop to cat
from an undershoot, a bounce back, and an overshoot. Eventually, I started to train these saves
on purpose. After a few months, failing without falling became a habit. When you develop this
habit, your brain’s range of acceptable outcomes for a challenge increases dramatically. You
don’t need to do the challenge perfectly anymore...you know you can undershoot or overshoot
just as safely. And the best part is, it’s an easy habit to work on! Just play “the floor is lava” for a
week of your training and you’ll see what I mean. When you’re training with consequences, you
don’t need to land everything perfectly every single time. You just need to not fall off.

You can also use bails to help you directly conquer fears. This is a technique that I’ve seen both
Dylan Baker and Phil Doyle use on jumps in the past. If you’re trying to stick a rail precision with a
drop on the overshoot, start by practicing a standard turn vault. Then, kong up and drop into cat.
Then, if you’re confident in your ability to save your jumps, try to purposefully overshoot the
jump into a cat. Nine times out of ten, most people will end up sticking it instead. Our bodies
don’t want to fall, and sometimes when attempting challenges with scary consequences we
need to actively remind ourselves that we can fail safely. Once we’ve done that, our body is able
to perform at its normal level!

When I’m looking at a jump, I do my best to equalize the consequences in my head. If I’m afraid
of the undershoot, I’ll see if I can safely train my undershoot save. Same goes for the overshoot.
The more I can convince myself that the overshoot and undershoot are equally safe, the better
my chance is of doing the jump well. Keep in mind, I only use this technique when the jump is

[130]
relatively easy for my body. As you add force, it becomes exponentially harder to control your
saves and your margin of error gets slimmer. This technique can be used successfully on large
jumps but should be worked up to over thousands of repetitions on smaller jumps.

Before we finish up this section, I’m going to add one more tip I’ve found useful for developing
commitment. This one is a bit “out there,” but it’s worked well for me in the past and I know
several other talented Parkour athletes who have had similar experiences. At the end of the day,
commitment is about trust - trusting that you’ve assessed the challenge accurately, trusting your
judgment, and trusting in your body to just move. Learning to trust yourself on a life-or-death
challenge and knowing that you are deserving of that trust can be difficult. Because of that, I’ve
tried to make myself into a more trustworthy person. I do my best to speak honestly and openly
with people. I do my best to keep my word. I do my best to help others when the opportunity
presents itself. If I make an agreement with myself, I keep it to the best of my ability. I see these
things as trust-building exercises. If I can be honest with someone, even when it’s difficult, I will
be a little more confident in my assessment of my own abilities. If I can keep my word, I’ll know
that when I tell myself I’m going to do something it has meaning. There’s a reason that so many
ancient warrior cultures placed value on an individual’s sworn word. Breaking a pact that you’ve
made is breaking faith with yourself. If you can’t trust yourself to keep a promise or speak
truthfully, how can you trust yourself to commit to a life-or-death challenge?

This emphasis on trust and integrity can be found in many of the first and second generation
practitioners. If you train with the Yamakasi, or Parkour Generations, and suggest a challenge
(even as a joke) you’d better be ready to do it...and God forbid you say you’re going to do
something then give up before it’s finished. If you say you’re going to do something, you do it. A
traceur is only as strong as their word.

Developing your inner game can’t be covered in seven pages, or seventy, or even seven hundred.
For more ways to improve your mental mastery, I’d suggest registering for Dylan Baker’s fear
program on Parkour Dojo[334]. Many of my thoughts on fear and commitment stem from
conversations I have had with Dylan, and he has put more thought into overcoming fear than
anyone else in the Parkour community. His program covers some of the ideas I touched on in
greater detail and also delves into ways we can hack our physiology to control the fear response.
I would also recommend checking out the books in Chapter 4’s “Required Reading” section, as
many of them have helped inform my approach to Parkour. There are countless other blog posts
and articles to help guide you on your way (Chris “Blane” Rowat[185] has some great ones[500]) so
keep exploring and good luck!

Staying in the Game

[131]
Maybe the biggest barrier experienced Parkour practitioners run into is not a plateau in their
training but rather a plateau in their passion for training. Staying in a sport whose practice is
actively repressed in many places, where the options for making a living are incredibly limited,
where friends stop training at an alarming rate...it isn’t easy. The older you get - and the more
“real life” sets in - the harder it can be. So what can you do to stay passionate about Parkour in
the midst of all this?

The most important thing is to identify what you love about Parkour. Is it the community? The
training? The mental challenge? We all have different reasons for training; reasons that make
training special for us. Sometimes, as we progress, we lose sight of those reasons. We get caught
up in trying to be better or start worrying about how we’ll turn Parkour into a career. Reaching
down into yourself and rediscovering why you train is an arduous process, but it keeps you
grounded when life makes training seem untenable. It keeps you connected to what made you
start Parkour in the first place.

What did you love about Parkour when you’d just started to train? I used to love solo training,
and I still try to train alone at least once a week. Putting the camera away and getting outside by
myself has always helped keep my training in perspective. I used to love training in the rain and
the snow. I have great memories from sessions in the worst possible conditions - sessions where
I didn’t do anything hard and didn’t progress but had an amazing time. I still try to get out in the
rain and snow. I used to watch anime before training, then go out and wall run up trees. Some
days, I still go out and see how many steps I can take up a tree, or how many steps I can take on
a horizontal wall run. Not because it makes me better. Not because I’m addressing a weakness. I
do it because when I started training I thought it was the coolest thing in the world, and it makes
me happy.

Nostalgia is a powerful force, especially in Parkour. Sometimes it pays to feed that nostalgia,
because it can keep your inner child alive. I think we all have an inner child that used to watch
backflips with awe, or thought taking five steps on a wall was the craziest thing ever. Balancing
the wide-eyed wonder and appreciation of that child with the skill and expectations of an
experienced traceur is tough, but for me it is absolutely vital. So keep that child alive. Watch old
videos. Go out and screw around. Get creative and explore new types of challenge[520]. Run up a
tree. Love what you do. Forget about technique, forget about progression, get rid of your
expectations and critiques and just enjoy the magic of moving.

[132]
 III. Advanced Strength Training

You will reach a certain point in your training where strength training through Parkour
movements and calisthenics becomes either infeasible or unrealistic. At this point, you have two
real choices...go find something heavy to pick up or quit worrying about strength training. This
section is for those of you who choose the first road; who have decided that they are willing to
sweat and bleed to keep their bodies strong. Kudos! While this section will go deeper into
programming and methodology than the section in Chapter 3, it is still a summary. If this is
something you want to pursue rigorously, you will need to spend time reading directly from the
sources. So don’t be afraid to wander away and look into the books I reference as we go through
this!

Novelty

I want to start this section by talking a little bit about novelty. I know a lot of traceurs who want
to start strength training seriously but find it too boring to stick with for any extended period of
time. In Parkour, we’re constantly pursuing novelty. We find new spots, we find new challenges
at old spots, and we spend lots of money to travel to different countries and do jumps eerily
similar to the ones we have at home. We’re always chasing after the next thing! No wonder so
many practitioners find it hard to stick with a program where they’re doing three lifts, three
times a week, for three months straight.

I want to let you in on a little secret. That doesn’t have to be you. With a little thought, lifting
weights can be as fun and unique as Parkour training. Here’s how. First off, ditch the long
programs...at least for now. If you’re new to the iron life, you can do just about anything you
want for the first few months and see noticeable strength gains[336]. Just like in Parkour, noobs
see gains the quickest because they’re starting at the bottom. Take advantage of that and start
with a program that’s fun! Add a little bit of weight every time you lift. Challenge yourself to
master the techniques. Try new, interesting supplementary exercises during your warm-up or
your work out. So many traceurs lose motivation to lift because they start with strict,
percentage-driven programs for intermediate or advanced lifters. After two weeks of calculating
82% of their 5RM on six different exercises and planning peaking cycles four weeks in advance,
they’re ready to smash their head in with a loaded barbell.

Do yourself a favor. If you’re the kind of person who likes to study and calculate and write in a
journal (hey, that’s me!) go ahead and start with something regimented. But if you prefer
novelty and new experiences, screw it. Grab a barbell. Learn how to squat, deadlift, overhead
press, and bench...heck, if you want to look good for beach season, throw some bicep curls in

[133]
there too. After a session or two of working on your form (hint: you’re allowed to film yourself)
go ahead and experiment with grip and stance variations. See if you can maintain your form with
those new variables. Take the weight off and try to overhead squat the bar, or deadlift it with
one leg. Keep the weight low while you’re playing around, but by all means just explore at the
beginning!

Keep in mind that this is in my “Advanced Athlete” section for a reason. Experienced
practitioners can be the worst at learning new stuff when we’re being contrary, and need to be
entertained right at the beginning to stick with something. We are also, generally speaking,
strong and mobile enough from training that we can experiment like this safely. We know our
bodies, and are usually able to tell the difference between “Wow, I’m sore from all that lifting”
and “I think I strained twelve muscles overtraining yesterday.” This approach to weightlifting isn’t
something I’d suggest to anyone who has been training Parkour for less than three years. It’s not
the most efficient way to start lifting and it won’t get you yoked as quickly as possible. But, in my
experience, it will get you interested in lifting for its own sake more effectively than anything
else.

What about those of us who have some experience lifting weights already? Does this concept of
novelty have anything to offer us? I’d argue it does. Parkour is ridiculously diverse...in a sense, it
encompasses every possible movement pattern you can imagine! You can’t prepare for that with
a few squats and deadlifts. While I often follow basic 4-6 week programs in the winter and fall, I
like to take 1-2 week periods off and focus on novelty. I do things like carry sandbags, pick up
logs, carry stones up hills, and try to balance on rails while pinching 25lb plates. It doesn’t do
much to directly improve my Parkour skills, but I feel like it does a great job challenging my brain
to use the strength I’ve built in new and creative ways. Dealing with those strange angles and
uneven surfaces applies to real life in a way that plates never will. Not to mention, throwing
around rocks and logs and cinderblocks or trying to carry them in as many positions as you can
think of just feels good. Either way, I think Georges Hébert would be proud! If you’re interested
in learning more about applying some novelty to your current lifting regimen, get your hands on
a copy of Dan John’s book Never Let Go[335].

Speed, Strength, and Power

We talk quite a bit about power in the Parkour world. Jumping power, vaulting power, flipping
power...it’s a constant source of conversation for us! Many traceurs get into
weightlifting/conditioning in the first place because they’re interested in increasing their power.
Well, the first step toward developing your power is understanding what power actually is.
Power is essentially the ratio of your speed to your strength - you want to produce the most

[134]
force in the least amount of time. Developing both speed and strength, therefore, is vital to
increasing your power. But are they equally important for all of us?

One of the key things we talked about with programming in Chapter 3 is that you want to
program for your weaknesses. We’re going to do the same thing here. All of us have different
inherent levels of speed and strength. When we’re working on a program to develop our power,
it’s important we know which one of these two facets we’re going to highlight. Here are a couple
of simple speed-to-strength tests I do for my advanced Parkour students:

1. The Step-In Plyo Test

Do your max standing precision and mark where you take off and land. Take three or four small
steps back from your takeoff. Step into a plyo and mark where you land. Now try a small drop
plyo, using the same ultimate takeoff point. If you were able to plyo significantly (4-5”) farther on
the step-in and drop plyos, you’re starting with a pretty balanced ratio of speed to strength! If
you were able to plyo significantly farther on the drop plyo but the step-in plyo didn’t add much,
you are likely on the “speed” side of the spectrum. If you could step-in plyo more effectively than
drop plyo, you are likely on the “strength” side of the spectrum.

2. The Consecutive Plyo/Stride Test

Do your max standing precision and mark a spot 2-3” behind your landing. Precision to this spot
and plyo out. Mark a spot 2-3” behind that landing. Do standing precision-plyo-plyo, landing the
first two jumps on your marks, and mark your third landing. If the distance felt relatively easy on
the first plyo and increased on the second, you have a good ratio. If your jump distance
decreased significantly (2-3”) between any of the plyos (particularly between the second and
third) you likely have a speed deficiency. This same test can be done with jump strides or switch
strides if you are more comfortable with those techniques.

3. Basic Strength Test

Assuming you know how to squat and deadlift with good form, test your 1RM (one-rep max) in
relation to your bodyweight. If you are able to squat double your bodyweight with good form
and deadlift 2.5x BW, you have a very solid strength base and can focus on speed or developing
both simultaneously. If your squat is under 1.75x BW or deadlift under 2.15x BW I would suggest
focusing exclusively on building your strength base until you hit those numbers.

Keep in mind that these are quick and dirty tests. They’re far from perfect but they can help you
get a general idea of your abilities in the strength/speed realms. If you’re too lazy to try these

[135]
tests, think about what you’re good at. Would you say you excel more at running jumps and
plyos than standing precisions and taking impact? If so, you’ve probably got good natural speed
stats. If it’s the other way around, you’ve probably got a good strength base. Most of us are able
to tell when we’re too slow or too weak on a jump (hint: your legs buckle and you look like a
baby horse). Going by how you feel can be just as effective as any of these tests if you have a
good understanding of your body.

Once you know the areas you can improve on, it’s time to get to work! When it comes to
building strength, it’s hard to beat the classic barbell lifts (squat, deadlift, bench press, and
overhead press). Any program that’s focusing on developing strength should revolve around
these bad boys, and a simple approach almost always works best. The Stronglifts “5x5”
workout[501] is a great intro program using these four lifts plus the barbell row. It’ll get you strong
and have you doing enough reps to internalize the techniques. For most traceurs, I suggest
replacing the barbell row with weighted chin-ups and weighted pull-ups on the weeks where
you’re doubling up that movement. Although the barbell row is a great exercise for teaching
midline stabilization during a pull, we spend a lot of time hanging and shouldn’t neglect the chin-
up or pull-up. If you’re able to work them on rings, that’s even better! Speaking of keeping things
simple, check out Rene Scavington’s “Best Lift for Parkour”[503] video on the Origins Parkour
YouTube channel. His argument is essentially that moving weight is what makes you strong, so
the best lift is the one that lets you move the most weight. Simple and to the point!

If you want to make your own program and focus on strengthening a specific area, here are my
suggestions. Always build your program off compound movements like the “core four” (squat,
deadlift, overhead press, bench). Since we’re talking about working on strength deficiencies,
keep the weight relatively low (50-70% of your 1RM, generally speaking) to start and the reps on
the high side (5-10). If you’re able to identify weak spots in your armor, try to address them with
assistance exercises. While compound lifts are great, if you know your quads are
underdeveloped and causing an imbalance you might as well take advantage of that leg press
machine. I regularly throw things like Bulgarian split squats, calf raises, farmer’s carries,
Romanian deadlifts, and the sots press into my workouts. It keeps things interesting and helps
me isolate my weak spots. They’re also great exercises for supersets, which you can learn more
about here[502].

Once you’ve gotten the technique down, you can start adding weight and decreasing your rep
range. While high reps are ideal for hypertrophy and building armor, working in the 1-3 rep
range does wonders for your strength. One of the most effective programs I’ve ever done -
recommended to me by Joenkkoe[239] - had me maxing out my squat six times a week for six
weeks straight. The Bulgarian Method[505] takes advantage of your body’s recovery abilities to

[136]
“hack” your gains. Neuromuscular adaptation happens as soon as we start resting and stop
working, but isn’t finalized until the stimulus has been performed consistently for six weeks or
more[514]. That’s why, after a six or twelve week cycle, you tend to peak with this program. By
working you extremely hard and giving you minimal rest, the Bulgarian Method can trick your
CNS into a sort of “hyperactive” recovery period. At the same time all the neuromuscular
adaptations are being realized, your body is finally provided with the rest it has needed! This
results in drastic peaks and valleys during the program but a massive spike in strength at the end.
While the strength gains don’t last as long as a slow and steady approach relying on high volume
(the kind of approach most traceurs don’t have the time or patience for), the gains from that six
week program lasted me months with relatively little maintenance lifting. It was a phenomenal
winter program, and primed me for the most powerful months of Parkour training I’ve ever
had[467]. Not only did it improve my power, it drastically improved my ability to deal with impact
safely during jumps - something I’ve heard repeated by other Parkour athletes on programs
emphasizing workloads with low reps and lots of weight.

Be aware that if you decide to try this program out, you will not be able to do any other training
along with it. Adding Parkour training into that mix would overwork your body and destroy the
precarious balance this program relies on. This program is definitely not for everyone. My body
has always responded well to consistent, intense workloads. For those of you who don’t have
that type of response to high intensity and high volume, take a look at Christian Thibaudeau’s
adapted Bulgarian Method[506]. It’s a middle ground between the all-out Bulgarian Method and
other high volume programs.

Another slightly less extreme program that has worked well for me in the past is Mark Rippetoe’s
“Texas Method.”[515] It’s great for intermediate and advanced lifters that tend to plateau on less
rigorous programs, but does get a little complex with sets, reps, and weights. That having been
said, it has a few advantages over the Bulgarian Method - namely, that it works the whole body
and it doesn’t exhaust your nervous system to the point where you have to stop training Parkour
for 6-12 weeks. While the Bulgarian Method can be a great boost to help you peak at the end of
winter, the Texas Method looks a lot closer to the programs I follow throughout the rest of the
year. If you’re interested in learning more about how rep ranges affect strength, power,
endurance, hypertrophy, and a whole bunch of other things, Mark Rippetoe has a handy little
reference chart[504] that breaks it down nicely. It’s also a topic of discussion in Rippetoe’s
Practical Programming[336] and Verkhoshansky’s Special Strength Training[507].

Now that we’ve covered strength development in a little bit of depth, let’s move on to speed.
For those of you who need to improve your speed, your program can be summed up in a single
word. Sprint. Sprinting is one of the single most effective things you can do for improving your

[137]
power, and should be the base of any speed-development program. It also carries directly over
into training, and can lead to some serious gains on your strides, kongs, and running precisions!
Before we get into how often you need to sprint, what distances you should sprint, and how long
you should be resting, we need to talk about technique.

Just like everything else, there’s more technique involved in sprinting than meets the eye. To
accelerate as quickly as possible and maintain that speed, you need to have the right posture
and mechanics. If you’re thinking “meh, I already know how to run...I’m not gonna put the effort
into studying sprint tech,” just remember - correct sprint mechanics aren’t only safer, they allow
you to generate more force. More force means more speed, so the work you’re doing down
there on the track will be more effective at increasing your power. Not to mention being able to
run faster can help a heck of a lot in Parkour! If you want to get into specifics, sprint mechanics
can get pretty intense[508],[509]. I’m not going to go too deep into sprint mechanics here, but I will
summarize a few important points from the linked article and presentation:

1. The best sprinters are the ones who spend the least time on the ground. Be as reactive as
possible when you sprint!
2. Stay upright and allow your foot to strike the ground directly beneath you, just like you
do for strides.
3. Strike the ground with a neutral or slightly dorsiflexed foot to take advantage of elasticity
around the ankle joint and decrease your time on the ground.
4. Focus on creating vertical force, not horizontal force. Athletes who try to create force
horizontally tend to increase their time on the ground and slow themselves down. Think
of your legs as pistons that drop down underneath you and shoot you back up off the
ground.
5. Swing your arms! Engage your lats and shoulders. A powerful arm swing increases your
ability to produce vertical force and helps you stay off the ground.
6. Pick your knees up. This stretches your hamstring, butt, and hip which can generate
additional force when you drop your leg.

So you’ve got a decent idea how to run now. Congratulations! Let’s put it in action. Remember,
our goal here is to improve our speed, develop more explosiveness, and increase our power.
That means you shouldn’t be lining up for sprints exhausted and panting. While HIIT (high
intensity interval training) is great for improving muscular endurance and cardiovascular
efficiency, it isn’t ideal for bumping your top speed. Instead, take your time between reps and
make sure you’re able to give each full sprint at least 90%. Focus on technique and put your
energy into being as fast as possible. As for distances and sets, I like to keep them in a range that
applies to what we do in Parkour and helps me work toward my end goal of power development.

[138]
If I’m just working speed and skipping out on all my strength work, here’s what a standard sprint
session looks like for me:

5-10 min dynamic warm-up (Includes half-hearted stretching and some plyometrics)
400m x2 (It’s a run, not a jog...try to finish each 400 in 65-75% of your top speed)
5-10 min of skipping drills to prep for sprints (there’s some good ones in here[509])
30m x3 (Focus on accelerating to top speed with good form)
50m x3 (Work acceleration and a short burst at top speed)
100m x2 (First one at 85-90% top speed, second at 90-95% with focus on form)
Rest 5 minutes
10 drops to vert jump x3 (Drop from 2-2.5’ and aim for something when you jump up)
6 plyos x3 (Keep the plyos as fast as possible and jump as far as you can safely)
40m switch stride x2 (Do two reps on each leg, again focus on speed and power)
2 minutes jumping rope x3 (This is your cool down and cardio. Rest 1 minute between)

That’s it. You’re resting as much as you need to between the sprint and plyometric drills and only
sprinting eight times in total. I’d generally do this three times a week, preferably on days where I
wasn’t training. After your fourth or fifth workout, feel free to add a third 100m sprint at 95-
100% if you feel up to it, but it isn’t necessary. Sprinting with bad form can strain the hamstrings
and Achilles, so be smart and always keep in mind that sprinting well will ultimately leave you
better off than sprinting “fast.”

But wait, what was up with those plyometrics? I thought this was a sprint workout! Besides being
an excellent power tool in its own right, sprinting also primes your CNS for improved power
performance. Most sprint programs like to take advantage of this and pair sprints with another
power developer, like depth drops from Verkhoshansky’s Shock Method[468]. This quirk of the
nervous system is referred to as “post activation potentiation,” or PAP[510]. PAP is most effective
when the primer exercise is of high-intensity and short duration. The sample session above
assumes you don’t have access to weights and a track, and uses sprints as the primer for
plyometric work. While that works just fine, if you do have access to weights you can take your
sprint training to the next level. Once you’ve done 2-4 weeks of pure sprint training, you might
want to try this little workout:

Warm Up
3 Warm-Up Sets of Squats (I like to do a comfy 8 reps, then medium 5, then hard 5)
Squat (Front or back, whichever lets you handle the most weight) @ 95% of your 3RM
Rest 2-4 minutes
10m Sprint x1

[139]
Rest 1-2 minutes
20m Sprint x1
Rest 1-2 minutes, take your time
30m Sprint x1
Rest 1-2 minutes
20m Sprint x1
Rest 1-2 minutes
10m Sprint x1
Rest 1-2 minutes
5m Sprint x1
Congratulate yourself on getting faster!

PAP is most effective 5-30 minutes after the primer exercise (in this case, the heavy 3 rep squat)
is finished, so you can take your time resting between sprints and still take advantage of it. This
particular workout is backed by a study on sprint performance in rugby players utilizing PAP via
the squat[512]. Another great workout to try is Dan John’s “Litvinov Workout.”[511] The Litvinov
Workout consists of the primer exercise followed by an immediate sprint. This is done for three
sets, preferably within a 20-30 minute time frame to take advantage of the PAP. Although Johns
recommends 8 reps, I bump that down to 3-5 when I’m working power exclusively and
compensate with added weight. I’ve found that three sets of 3-5 power cleans or explosive
deadlifts followed by a 50m sprint can ruin my entire day - and I mean that in a good way. If
you’re a masochist like me, it gets even better if you find a hill and make it a 30m hill sprint.
Since Litvinov sprints require you to haul your own bar/weights to a track (or be lucky enough to
have a very awesome gym nearby) they can be tough for most people to try. If you’re one of the
few that is able to swing the set-up, I’d encourage you to try three weeks of Litvinov sprints
three days a week. It brings some novelty into your training, can help add on a ton of speed, and
ultimately is just a really fun workout!

Plyometric training doesn’t have to be supplemental. Verkhoshansky showed that the Shock
Method[468] was one of the best ways to improve your power and decrease your time on the
ground - feel free to add a few sets of depth jumps into any speed or power program. A lot of
athletic specialists and trainers get scared using depth jumps too often because they don’t want
to hurt their clients’ joints. Thankfully, as traceurs we understand the mechanics of safe landings
and can take 20 or 30 two foot height drops without accumulating too much damage. Do be
aware, though, that a lot of everyday Parkour training is plyometric work in disguise. If you had a
long day of drop precisions and plyos, you can skip out on depth jumps when you get home.
There’s a wealth of information already out there on programming with plyometrics, so I won’t
go into any more detail on it here. If you’re interested, Ryan Ford covers it a bit in Parkour

[140]
Strength Training[177], and Verkhoshansky’s Supertraining[513] and Special Strength Training:
Manual for Coaches[507] are the original sources this all came from. They’re can’t-miss reads for
anyone interested in maximizing athletic performance and definitely worth the price tag.

Alright. You’ve got a good place to start correcting any issues you may have in your pursuit of
power. You’ve (hopefully) learned quite a bit about how to balance out your speed and strength.
Now let’s spend a little time talking about how we can develop our power while maintaining that
balance. You can always continue to play the seesaw game and work on your speed/strength
exclusively as you notice one start to lag behind, but that gets old really quickly - it’s a pain in the
butt and it can be frustrating as heck. Your other option is to put together a program that works
your speed and strength skills simultaneously. Not only is this easier to do long-term, but the
exercises that lend themselves to this type of power training also create neuromuscular
adaptations that are more applicable to Parkour. Some of these programs are on the simple
side[516] and combine exercises we’ve already seen in a way that’s similar to the Litvinov
Workout. Others are a little more complex[517], involving more assistance exercises, planning, and
partial rep ranges. Explore both and make an educated decision. What determines the value of a
program is the commitment and passion of the person completing it, not a bunch of equations.

One of the best ways to keep things “simple” (relatively speaking) while bumping up your power
is to learn the Olympic lifts. They take time to master and the learning curve can be steep, but
most Parkour athletes I’ve worked with are able to get a handle on Oly lifting after a few weeks
of disciplined practice. For some, it only takes a few days to get the basic mechanics down. The
best (and safest) way to learn Olympic lifting is to find a coach or friend that can walk you
through the basics. If that isn’t an option, your next best bet can be trying to learn in your house
or apartment. Watch videos of the snatch and clean[521],[522],[523], pick up a broomstick, and try to
copy the positions. Olympic lifting requires excellent mobility and some serious strength. Do not
take it lightly. You don’t learn to roll by starting with 15-foot drops, so don’t try to learn Olympic
lifts by starting with weight on the bar. Walk your body through the positions slowly at first, and
then build up to the full movement by practicing in pieces. Olympic lifting complexes[524] are a
great way to isolate trouble spots and work on them, all while ingraining proper biomechanics.
Make sure you learn the terminology for the snatch and clean variations (the exercise video
library[521] from Catalyst Athletics is great for this) so you know you’re training the right things!
Once you’ve got an understanding of the technique[525],[526] you can start throwing Olympic lifts
into your programming. I’d recommend starting with a nice, short program emphasizing the
Olympic lifts themselves[527] before working them into Litvinov sprints or the Texas Method but
that’s personal preference.

[141]
Learning the Olympic lifts and power lifts can take years. While they’re great for improving your
strength and power in Parkour, rushing through them can hurt you more than it helps. Listen to
your body at all times. If something starts to hurt, address the issue - analyze your technique,
look for the problem, and adjust your movement appropriately. Make sure you’re getting
adequate rest and nutrition and, if you really want to excel in this area, find a coach to teach you.
We Parkour athletes tend to be pretty independent when it comes to learning new skills but this
is one area where paying the extra bucks to get professional help can make a world of
difference. Whichever path you choose, hard work and attention to detail will certainly reward
you. So work smart, train hard, do your research, and be safe!

Sustained Effort

Parkour is not exclusively a power sport. There are plenty of athletes who value a minute of
efficient movement over a bigger standing precision, and this section is for them. While lifting in
Parkour has been popularized by the big jumpers, I’ve also found lifting and sprinting programs
that develop muscular endurance in a way that complements and enhances “long distance”
Parkour training. Most of these programs are built (unsurprisingly) around running. Since that is
also the ultimate foundation of Parkour, we’ll talk about running first.

While short sprints (10m, 30m, and 50m) are great for developing power, I’ve found working the
middle distances (150m, 200m, 400m, and 800m) can have the most profound effect on overall
Parkour performance. As Parkour athletes, many of the things we do require some amount of
power. During longer runs, you may need to be moving for 45-60 seconds while maintaining 60-
80% of your maximum power. This exactly what the middle distances train. I want you to try
something. Go out and time your 100m sprint. Multiply it by 1.2 and then multiply that by 2, 4,
and 8. Those are your goals for the 200m, 400m, and 800m (this one will be really tough). If
you’re able to hit those goals, you’re running a pretty solid distance while maintaining 80% of
your top speed. That’s impressive, and will have a huge impact on your training! And as for the
150m sprint, elite track and field coach Boo Schexnayder[631] considers it the ideal “indicator of
the ability to maintain motor control under duress and at high levels of power output.”[632]

In much the same way that we had to balance our speed and strength to improve our power, we
have to balance our anaerobic and aerobic abilities to improve our muscular endurance.
Following a simple 800m workout program[528] for 4-5 weeks does wonders, but so can lifting
programs. The “Tabata Method”[529] cycles 20 second intervals of frantic exercise with 10 second
intervals of rest for four minutes straight. If you’re doing it right, those will very likely be the
longest four minutes of your life. Like Dan John, I’ve found front squats to be a very effective
Tabata exercise. My quads have never been exhausted to the same level that they are after a

[142]
Tabata workout. I’m also a fan of Romanian deadlifts for Tabata workouts, and use them to
balance out all the quad-dominant front squat work. A word of warning - keep the weight
incredibly light on RDL’s unless you’re confident in your core strength. We want to work our
posterior chain, not our lower back!

Sprint training at 50-100m with limited rest time is another effective and exhausting way to
improve your muscular endurance. A simple workout is to sprint 100m, then walk 100m, then
sprint 100m, etc. Do this 5 times, throw up, regret the life choices that led you here, cool down,
drive home with shaking legs, and enjoy some Netflix. If you’re brave you can do the same with
200m and 400m, although I occasionally drop the reps here to four and focus on maintaining my
speed all the way through. You could also take a pyramid approach. Sprint 50m, rest for 30s,
sprint 100m, rest for 60s, run 200m, rest for 90s, sprint 100m, rest for 60s, sprint 50m, rest for
30s. If you do this three times a week for five weeks, 30-45 seconds of sustained effort Parkour
movements will feel like nothing. For more information on programming a workout like this,
check out this podcast[633] with Lance Brauman, coach of USA Olympic sprinter Tyson Gay.

Regardless of your goals in Parkour, improving your aerobic capacity and muscular endurance
can only help you. The point of conditioning is to work yourself harder than your sport requires;
to achieve a level of fitness that is greater than the demand of your sport. That way, your body
will be able to perform the complex, sport-specific movements even in a fatigued state. For
Parkour athletes, our “competition” is vague. Many would argue we are preparing for anything
life can throw our way. We don’t know the circumstances or requirements of our test (if it ever
comes), so we should be working in whatever way we can to prepare. That means power, that
means improving our technical proficiency, and that means a focus on sustained effort.

[143]
 IV. Recovery

As most experienced practitioners already know, you can only get so far in Parkour if you aren’t
taking care of your body. Our bodies are our instruments; they need care and attention to
perform at the highest level. This doesn’t just mean proper stretching and rest, it also means
learning how to bulletproof your body to avoid injury or overuse in the first place[634]. We’ve
already gone over the basics of prehabbing - a good strength/mobility base, solid technique, and
a safe mindset are essential to nipping potentially serious issues in the bud. Generally, traceurs
aren’t too bad at this part. What we have more trouble with is long-term care and injury
rehabilitation. This section will go into a little bit of both, although I’ll leave the detailed
explanations of specific techniques to the professionals in the references.

We’ve talked quite a bit about mobility and biomechanics in this book. Beyond helping you
improve sport-specific performance, better mobility can protect you from lots of the minor
injuries that tend to plague traceurs. Do you regularly get sprained ankles or ankle
impingements? What about random shoulder pain? Knee pain? Lower back stiffness? Improved
mobility means you are able to handle force safely through a larger ROM. You’re essentially
giving yourself a wider margin of error when you train. That means someone with excellent ankle
and hip mobility like Endijs “Indestructible Ankles” Miscenko[233] can walk away from an
undershoot or bounce back that would leave you with a crippling ankle impingement...he
doesn’t get hurt because he isn’t stressed beyond his ROM, he’s just pushed to the edge of it.
The same is true of laches. Joe Hougaard[164] and Nathan Weston[245] can throw the bar harder
and farther behind them than someone with poor shoulder mobility. This means they’re able to
create more power off the bar and don’t have to push their shoulders to the limit every time
they swing. That saves the joint a lot of stress after 1,000 repetitions.

I’ve said it before and I’ll say it again - Kelly Starrett’s Becoming A Supple Leopard[182] is the best
place to start your mobility journey. There are other great sources of information out there, but
few are as accessible for someone without a physiology degree as Starrett. His YouTube
channel[183] and website[184] are also full of videos and articles detailing mobility fixes for
common trouble spots. Buy the book and read it. Is working on your mobility boring? Sure, it can
be. But you’re reading this section because (hopefully) you care about your health. Invest in
yourself and dive into this topic on your own. Here’s the way I stayed on task when trying to
improve my ankle mobility after an Achilles strain; I challenged myself to do 10 minutes of ankle
mobility work and 10 minutes of hip mobility work every day for 30 days. Then...I just did it.
Voilà! It isn’t magic. It’s simple stuff, you just have to force yourself to stick with it and you will
reap the benefits. If you need to, find a way to hold yourself accountable. Tell a friend, or make

[144]
posts on social media that keep you from skipping out on sessions when you’re feeling lazy.
Support groups do wonders for keeping you honest.

Mobility work comes in a few different forms. You can work your mobility by actively stretching
at the end of your current ROM[530] but you can also improve it by massaging the tense fascia
and tissues surrounding the trouble spot[531]. This is commonly referred to as myofascial release,
and it’s the reason so many gyms have stacks of foam rollers, lacrosse balls, and PVC pipes lying
around. The key to myofascial release is knowing how and when to use it. Flopping around on a
lacrosse ball like a beached whale might help a bit, but a focused approach[531] will always be
more effective at relieving pain and improving ROM. Becoming A Supple Leopard goes over the
various rolling techniques in excruciating detail. Starrett also outlines which techniques work
best for specific areas/issues. Many of the minor overuse injuries in Parkour, particularly those to
the knees, ankles, and shoulders, can be corrected by an educated individual and a lacrosse ball.
That having been said, self-massage doesn’t fix everything. It’s terrifyingly easy to wish yourself
into foam-rolling a serious injury and expecting it to go away. Myofascial release is great at its
job, but it’s your job to read up and understand when to use it and when to see a medical
professional!

So what should you do if you do have a serious injury? Before anything else, you need to know
what you’re dealing with. Go find someone who knows what they’re talking about and get their
opinion. If you’re able to, find two or three professionals and see if their opinions differ or
match. If they match, it’s probably a good call to do what they suggest. If they differ, do some
research on your own and try to make an informed decision. While you’re waiting to see a
professional, or waiting to hear back from one, or just waiting to heal on your own because you
don’t have health insurance, here are a few simple recovery tips[537] that apply to the vast
majority of minor to semi-serious injuries you may get training Parkour:

1. Know when to ice and when not to ice. Although icing an acute injury immediately after it
happens can reduce pain, discomfort, and swelling around the injury, its long-term
effects on recovery have recently come into question. By reducing swelling and
inflammation, some argue that icing actually slows the body’s natural healing process.
This two-part article[532],[533] argues against the use of ice and references a number of
studies that support its conclusions. Whether or not you agree with it, it’s a good one to
look into!
2. Sleep. Sleep deprivation negatively affects your metabolic function and cognitive
processes[534] and many athletes, particularly young ones, can be accumulating sleep
debt without realizing it. How much sleep you need depends on your body and activity
level, but its importance for power athletes[535] is hard to argue. If you have trouble

[145]
 falling asleep, simple things like avoiding electronic screens 1-2 hours before bed and
establishing a pre-sleep routine like reading or listening to music can be a massive
help[536].
3. Don’t be afraid to move around. This one may go against the grain of common medical
practice, but studies have shown that mobilization can positively affect the healing
process of bone, soft tissue, and joint injuries[538]. Likewise, it’s been argued that medical
professional often overuse immobilization for treatment of their patients[539]. This makes
sense, since mobilization can just as easily have a negative effect on recovery if the
patient moves the injury too early or too intensely. Most experienced traceurs have a
pretty intimate knowledge of their bodies, and should be able to discern the difference
between productive and damaging motion. Just keep movements light and small. That
means slow joint movements and rehab exercises, not “easy” training!
4. Eat well. Your diet affects the efficacy of your immune system and plays a role in wound
healing. Poor nutrition can even negatively impact your body’s ability to repair bone[540]
and soft tissue! Whatever diet you follow, make sure your body is getting sufficient
nutrients[541].
5. Don’t be an idiot. You all know what I’m talking about. We love training, and injuries are
hard because they keep us from doing what we love. Bite the bullet and deal with it.
Don’t “man up.” Don’t “train through it.” It isn’t worth it. Do some research on rehabbing
your particular injury and treat it as training. One of the sections in Julie Angel’s Breaking
the Jump[337] goes through Stephane Vigroux’s[542] process healing from a debilitating
knee injury. Struggling to train and having that struggle stop you from healing is
something that’s familiar to most of us. When we aren’t training, we can feel lazy or
irresponsible or depressed. But making the injury worse by training won’t fix the issue, it
only compounds it. Try to keep that in mind when you’re conditioning and binge-
watching Pixar movies with an injured foot.

This isn’t even scratching the surface when it comes to injury recovery and prevention. This topic
is one that I have studied in less detail than some others, and one that I feel uncomfortable
giving large amounts of advice on since I am not a trained professional. Above all else, do your
best to get multiple opinions from medical professionals in different fields. The more information
you are able to gather on an injury, the higher your chance of rehabbing it correctly. Read
through the linked material in this section. Becoming A Supple Leopard[182] spends about 150
pages addressing what I’ve covered in two, and that’s not just because I’m good at boiling down
the important bits. Another great resource is a website called “Pain Science”[634]. Pain Science
was recommended to me by a Danish Parkour practitioner and is the best resource I’ve seen for
studying different approaches to pain and injury. It has hundreds of articles that go even deeper
on an investigative level than Becoming A Supple Leopard, for those who are interested. Acute

[146]
and overuse injuries in athletes have been studied in detail by tens of thousands of very
intelligent people around the world, and Pain Science has compiled the best of these. The
Internet gives you access to all of their research. That’s a very powerful tool! Use it. Be
discerning. Be smart. Listen to your body above all else.

[147]
 Chapter 6: The Future of Parkour
We’ve talked a lot about the history of Parkour, and we’ve also discussed some of Parkour’s
most recent developments. So what about the future? Which current trends in Parkour will
stick? Which ones will drop away? I’m no Nostradamus, but I do think it’s possible to look at the
way Parkour is growing globally and make a few predictions.

Since 2007, I’ve been hearing people say “This is the year. This is the year something big will
happen and Parkour will explode into the mainstream!” I’ve heard people say this in reference to
films, TV shows, documentaries, commercial spots, and even live events (Parkour was in the
opening ceremony for the Olympics this year[603] in case you didn’t know). After nine years of
training, I’m still waiting for Parkour’s “big break.” It hasn’t exploded into the mainstream. But
it’s somehow made its way there anyway, seeping into the public consciousness. Whether it’s
from Minecraft videos or Ninja Warrior, most kids with Internet access today know about
Parkour and freerunning. Most adults under the age of 40 are aware of it, if not by name then by
reference to one of its myriad pop-culture appearances. There are Parkour gyms and parks in
almost every country, with structured classes and coaching certifications and specialized
insurance programs to go along with them. When I started, I felt lucky if anyone I spoke to knew
even vaguely about what I was doing. Now, I find it strange when someone hasn’t heard of
Parkour. The big break never happened - Parkour never exploded overnight - but it has
undoubtedly become part of the mainstream.

I think this is the best thing that could have happened. If Parkour had suddenly become a global
phenomenon in 2009, or 2011, or 2013, we wouldn’t have been ready. I think it’s likely that, in
desperation, we would have reached outside the community for help and potentially sealed the
fate of Parkour. Instead, the gradual rise in interest has allowed the community to grow
organically into something that could meet all these new demands. You need a gym to train at?
Here’s three, all run by different groups that represent different sides of the Parkour community
and have different training methodologies. You want to become a coach? Here’s three or four
competitively priced certification programs. You want to buy some clothes? Here’s ten different
teams selling shirts and pants, with four selling shoes as well! We’ve managed to preserve the
diversity that characterizes this community - a diversity that has plagued us at times, but
ultimately makes us stronger, more passionate, and more cohesive.

What’s made Parkour so special in the past, and what I hope will continue to define Parkour for
many years to come, is the amazing community we have. And because of the slow but steady
rise in Parkour’s popularity, we as a community have been presented with a once-in-a-lifetime
opportunity. We have the chance to write our own fate, apart from the influence of massive

[148]
corporations and big-money sponsors. It isn’t Red Bull or Nike or Coca Cola execs that are
deciding where we’ll be in 10 years. It’s us. The future of Parkour starts and stops with us. And
that, more than anything else, gives me hope.

I. Learning Parkour

The way Parkour athletes learn their trade has changed drastically over the last 15 years. Before
the advent of YouTube, learning Parkour was largely a process of trial and error. You’d watch the
video or two available to you, be it one of the original French broadcasts[7],[8],[11], the Ripley’s
Believe It or Not! special[15], or Jump London[17], and try to copy everything you saw. While the
dangers of this method should be relatively apparent, there were certain benefits to it as
well[406]. With YouTube came the age of Internet tutorials. Experienced practitioners[109],[117],[214]
were able to share their knowledge with noobies, speeding the learning process. Local, outdoor
classes started to become popular as well. This was even better, as beginners could receive
active feedback on what they were doing wrong.

While Internet tutorials are still popular, the real star of the last five years has been the Parkour
gym. It makes sense - at a Parkour gym, you never have to worry about finding somewhere to
practice a technique (“what if my town doesn’t have any bars for rail precisions?”) or stress over
the social stigma that goes hand-in-hand with jumping around on walls in public. For people that
are older or younger or less fit than some, having access to mats and a dedicated place to
practice makes Parkour less intimidating to try. Plus, you can be confident that the people who
are teaching you actually know what they’re doing!

So what’s the next step? In some ways, I think our next step forward is almost a step backwards.
While Parkour gyms are fantastic, and will undoubtedly continue to grow as an industry in the
foreseeable future, I see more and more people turning to online programs like Parkour
Dojo[334], ParkourEDU[498], and the Tapp Brothers Online Parkour Academy[594] as alternative ways
to learn Parkour. Gyms are costly to build and maintain, and Parkour is still too niche to support
more than one or two gyms in most major cities. The people living outside the city, or on the
outskirts, need another way to access quality training information. Online programs provide
them with that. Online programs, particularly those organized by gym owners, experienced
coaches, and recognized community leaders, have more value and perceived validity than
YouTube tutorials. Unlike tutorials, all of the information is organized in one place and these
programs have more features for planning your training, dealing with fear, and progressing
movements. Some even provide video feedback and Skype coaching, which replicates a one-on-
one coaching experience without the inconvenience of visiting your coach’s physical location.

[149]
In addition to online programs, I believe mobile Parkour education groups like New York City’s
“Movement Creative”[102] have a bright future, especially as more instructors are able to work
out insurance coverage for outdoor classes. There’s something magically addictive about
learning Parkour outdoors, and these groups are able to tap into that in a way no gym program
can. With mobile set-ups and qualified coaches, they can even bring gym quality classes to your
backyard! If you’re a busy parent, there’s no better way for your child (or for you) to learn
Parkour.

Lastly, I see online reference tools like The Movement Creative’s “Movement Library,”[198]
smartphone apps, and Parkour eBooks/physical books continuing to evolve and providing diverse
instructional opportunities for people around the world. More organizations (like Germany’s
ParkourONE[545] and the “Parkour Research”[671] Facebook group) are starting to amass
information on Parkour and curate it in a way that makes it easier to access. When Internet
forums died and social media took over, references that were once commonplace became near-
impossible to find. Online referencing projects and books like this one are essential to preserving
and spreading the knowledge our community has gathered over the past two decades!

II. Parkour Gyms

While online tools are important for those without access to local gyms, learning Parkour in
person is still the most effective and inspiring way to get involved. Here’s a list of my favorite
Parkour gyms in North America and Europe. If you’re lucky enough to live near one of these, do
yourself a favor and take advantage of it!

1. The Monkey Vault (Toronto, ON) - The Monkey Vault[546], run by Dan Iaboni, was the first
Parkour gym in the world when it opened in 2008. The gym moved to a new location in
2013 and is the best indoor training space I have ever had the pleasure of visiting.
Massive windows line the walls, letting in tons of natural light, and the multi-story setup
has options for all training styles and skill levels. Class lists, open gym times, and prices
are all available on the website. If you want to see a video of the space, check out their
awesome opening day promo here![547]
2. Unparalleled Movement (Missoula, MT) - While western Montana seems like an odd place
for one of the world’s best Parkour gyms, that’s what Unparalleled Movement[548] is.
Established in 2011, UM’s facility is small but amazingly dense, and is home to one of
America’s most talented local communities. The atmosphere is both playful and focused,
a mix that reflects the attitude of the staff and owners. UM’s classes for kids are among
the best in the country, with their students regularly placing in regional and national
competitions. UM also organizes outdoor community events and regular, free group

[150]
 training sessions. Learn more about their programs on their website or support the gym
by rocking some of their designs, available here[549].
3. APEX Movement Boulder (Boulder, CO) - APEX Movement has been in the business of
formal Parkour coaching longer than anyone in America[550] and it certainly shows. While
APEX has several gyms around the country, their Boulder facility[381] is my personal
favorite and is home to several annual Parkour events. APEX Boulder has extensive
programming for kids and adults, with ParkourEDU-certified coaches you can trust.
Colorado is America’s Parkour hub, and APEX Boulder is the center of that hub. It’s
definitely a must-visit destination for anyone traveling to the United States, and a great
place to learn Parkour for anyone in the area!
4. The Spot (Montreal, QC) - My favorite gym on the East Coast, The Spot[551] in Montreal is
run by Stephen “Dimmonk” Leblanc[161] - one of North America’s most experienced
practitioners - and is home to athletes like Mich Todorovic[213] and Tam Benabdallah[267].
Although it’s a bit hard to find if you’re taking public transportation, the trip is well worth
it and the quirky design offers countless opportunities for unique and intriguing
challenges. The Spot is the main hub for Montreal’s Parkour community, and one of the
best places to meet local practitioners or organize sessions. It’s also one of the only
places you can train in Montreal during the cold winter season! For information on their
classes/open gym schedule, check out their website or visit their Facebook page[552].
5. Origins Parkour and Athletics Facility (Vancouver, BC) - Host of the North American
Parkour Championships[429], Origins Parkour[100] has been a serious force in the
international community since the gym’s opening in 2012. Head coaches Tom Coppola
and Rene Scavington are both serious students of the game, and their passion for
coaching is obvious in both the classes and facility. Origins is one of the most spacious
Parkour gyms in North America, with 25-foot ceilings and a well-stacked weight training
area for conditioning sessions. You can learn more about their excellent Parkour and
tricking programs on their website[553].
6. Parkour Generations Chainstore (London, UK) - There are few places that feel more like
hard work than PK Gen’s Chainstore[353] in London. Everywhere you look, the gym is full
of men and women training as hard as they can - constantly encouraging each other to
push just a little bit more, or try for one last attempt. The strength of this gym is in its
community and coaches. Very rarely have I seen classes so engaged and passionate. If
you’re an adult or kid, enjoy a good sweat, and want to meet like-minded people, I don’t
think you can find a better place to train than the Chainstore.
7. Tempest Freerunning Academy South Bay (Hawthorne, CA) - Though all three Tempest
locations could find a place on this list, the Out of Time-inspired bar set and Santorini
section make Tempest South Bay[382] my favorite of the bunch. The bright colors,
trampolines, and foam pit give the gym a fun, exciting look for newcomers, while the

[151]
 Parkour-specific sections keep things interesting for experienced practitioners. Classes
and open gyms can get crowded, so you may have to share obstacles a bit more than
you’re used to if you end up training here on a busy night. For details on location,
scheduling, and prices check out their website!
8. Air Wipp Academy (Helsingborg, Sweden) - Air Wipp[554] has been changing the game in
freerunning since the early 2000’s and the Air Wipp Academy[555] is where they’re raising
the next generation of phenomenal Swedish athletes. This gym has one of the best youth
programs in the world, and we can expect to see their students making a huge splash in
the global community over the next decade!
9. Hub Parkour Training Center (Norton, MA) - Although it’s just getting started, Hub PTC[339]
put itself on the map when it hosted the Northeast Regional Qualifiers for this year’s
NAPC. What the gym lacks in size it makes up for in passion, with bi-monthly
speed/skill/style competitions and a semi-mobile setup that keeps the space fresh week
after week. Hub PTC is run by some of the most experienced coaches and practitioners in
the northeast and is home to one of the biggest annual Parkour events in the world - the
Hubbable Jam. Hub PTC is a fun space for Boston-area practitioners of all ages to learn
more about movement and challenge!
10. Fight or Flight Academy (Edina, MN) - Located just outside of Minneapolis, Fight or Flight
Academy[583] has one of the friendliest and most experienced staffs of any gym I’ve
visited. Head Instructor Chad Zwadlo has been practicing Parkour and freerunning since
2002, and is one of the most experienced Parkour coaches in the world. His leadership
has created a great atmosphere for both students and coaches, whether they’re learning
freerunning, Krav Maga, or sword fighting. The gym itself is a great mix of permanent and
mobile obstacles, with configurations that challenge athletes of all levels. If you live in the
Midwest, a trip to Fight or Flight is definitely a must!

Honorable Mentions

These gyms fell short of my top 10, but that doesn’t mean they’re not awesome! Here are some
more great facilities you can visit to learn Parkour/freerunning around the world:

Brooklyn Zoo (Brooklyn, NY)[557]

Urban Evolution (Alexandria/Manassas, VA and Baltimore, MD)[567]
Parkour Visions (Seattle, WA)[558]
Miami Freerunning Academy (Miami, FL)[559]
GCA Parkour (Fairfield, CT)[556]
Five Star Sports Academy (East Rockaway, NY)[672]
Parkour Project (Poole, UK)[560]

[152]
Pinnacle Parkour (Philadelphia, PA and Cherry Hill/Turnersville/Princeton, NJ)[424]
Parkour Keskus (Helsinki, Finland)[561]
Breathe Parkour (Calgary/Lethbridge, AB)[562]
Urban Ninja (Longwood, FL)[563]
Steel City Parkour (Pittsburgh, PA)[564]
APEX Movement NorCal (Concord, CA)[565]
Freedom in Motion (Temecula, CA)[566]
Primal Fitness (Washington, D.C., USA)[568]
JUMP Academy (Den Haag, Netherlands)[569]
Movement Karlsruhe (Karlsruhe, Germany)[570]
LINK Parkour Training Facility (Shanghai, China)[659]
Eden Parkour (Bologna, Italy)[571]
AAPES (Tempe/Bankstown, Australia)[572]
Igels Gym (Saint Petersburg, Russia)[573]
Black Panther Parkour Park (Moscow, Russia)[574]
Triumph Freerunning Academy (Chesterfield, MO)[575]
HKPK (Las Vegas, NV)[576]
Path Movement (Littleton, CO)[577]
The Movement Academy (Albuquerque, NM)[578]
AMParkour (New Britain, CT)[579]
Swift Movement (Cincinnati, OH)[580]
Phoenix Freerunning Academy (Livonia, MI)[581]
Ninja Quest (Marietta, GA)[582]
RocPK (Rochester, NY)[584]
Institut du Guerrier (Drummondville, QC)[585]
The Haven (Cordova, CA)[586]
Revolution Parkour (Beaverton, OR)[587]
Move to Inspire (Grand Junction, CO)[588]
Enso Movement (Raleigh, NC)[589]
The BAM Academy (Austin, TX)[590]
Scottsdale Parkour and Freerunning Academy (Scottsdale, AZ)[591]
Flying Frog Academy (Rohnert Park, CA)[592]
Firestorm Freerunning (Santa Ana, CA)[593]
Abstract in Motion (Bend, OR)[604]
Innate Movement (Kingston, NY)[675]

[153]
 III. Coaching Parkour

While Parkour’s learning curve has been streamlined over the past decade, it’s got nothing on
the rapid evolution of Parkour’s coaching community. With the explosion in popularity of
Parkour gyms, there has been an equally large demand for quality coaches. In many places, that
demand outweighs the actual number of practitioners qualified to coach. For several years, this
meant it wasn’t unusual for a “Parkour class” to be coached by an ex-gymnast or trampolinist
with no training experience whatsoever. To combat this, organizations like ParkourEDU[595], USA
Parkour[596], Parkour Generations[597], and American Parkour[598] introduced certification
programs for coaches. Several of these programs are recognized internationally, and their
existence helps coaches and gyms insure legitimate Parkour and freerunning programs both
indoors and outside.

Though some experienced practitioners ridicule certification programs, their existence helps
keep insured Parkour programs under the control of people who actually train. Not only does
this often lead to better programs (and fewer injuries), it boosts the credibility of our sport.
While many uncertified coaches spend just as much time planning their classes and working
through safe progressions, it can be comforting for students to know they are taking classes from
someone who has invested a substantial amount of time, money, and energy into becoming a
coach. Parkour’s growth so far has been gradual - a grassroots swelling of interest. I believe
having an international network of coaches working toward the same standards is a necessity for
consistent, safe growth moving forward. These certifications strengthen and encourage that
network.

Certifications aren’t the only way this can happen. Some organizations, like The Movement
Creative and Parkour Visions, offer apprenticeship programs for inexperienced coaches and
require a substantial number of supervised coaching hours before apprentices are allowed to
teach classes on their own. There are also a growing number of events that bring coaches and
would-be coaches together to share information, discuss methods, and generally just help each
other learn. The Parkour Visions National Parkour Summit was the first of these, and has since
been followed up the Art of Retreat[599], a multi-day Parkour symposium in Brooklyn for coaches
and practitioners from around the world. Events like TIT Jam/JUMPfest[341] and Parkour
Generations’ Rendezvous[342] serve a similar purpose, offering specialized workshops/lectures for
attendees and pairing groups of student-coaches with experienced head coaches.

So how will all this affect the future? Well, having a unified international coaching base will make
it easier and safer for people around the world to learn Parkour. Better coaches mean better
programs and more Parkour-specific gyms, which creates more accessibility for people who are

[154]
too shy or afraid to learn Parkour on their own. It also means more news stories and media
focusing on the positive effects of Parkour and the Parkour community, rather than minute-long
featurettes on “roof jumping adrenaline junkies.” As programming standards improve, Parkour
may even become a commonplace thing for kids to try during gym class (it’s already happening
in New York City[600] and Washington, D.C.[601]). Successful programs can even help convince local
governments to support Parkour in their communities by building parks. The Danish government
has been financing Parkour parks for several years[602], in large part thanks to the coaching work
of organizations like Street Movement[103] and Team JiYo[389].

Coaches are the ones on the ground influencing the public perception of Parkour one nervous
parent at a time. It doesn’t matter if you’re teaching in a Parkour gym, gymnastics gym, local
park, or online. It doesn’t matter if you’re a certified instructor or just someone who’s passionate
about sharing what you’ve learned. You represent Parkour. So do your best to represent it in a
way that reflects your training!

IV. The Parkour Industry

Making a living doing what you love is an amazing thing. Being a “professional freerunner” or
“pro Parkour athlete” is something that a lot of people aspire to...but is it a job that even exists
right now?

People assume that athletes in groups like Storror[81], Farang[605], Tempest[606], and Storm[80] are
making a comfortable living off of Parkour, able to spend their days training and filming and
traveling to amazing locations. While this is true in part, few realize that most, if not all, of these
athletes are working two or three jobs trying to keep this up. What you see in the videos isn’t
always what’s happening behind the scenes. Currently, the Parkour community isn’t large
enough to support true “professional” athletes - people who are paid by sponsors exclusively to
train or compete. Athletes double as clothing manufacturers, web designers, marketing
specialists, bloggers, stuntmen, coaches, gym managers, software engineers, and even fast-food
employees. Some of these jobs exist within the sport; Storror, for instance, are able to travel
largely because of their clothing sales and YouTube partners. They don’t have to reach outside of
the Parkour community to make a living, but they do have to dabble in several areas to keep
things going. Other common markets, like stunts and live performances, are related to Parkour
but not directly connected. These types of jobs often pay better, but can pull athletes out of the
community for extended periods of time.

This arrangement isn’t necessarily a bad thing. Right now, many of the best athletes in the world
are not making money off of their Parkour abilities. They’re tapping into the community’s needs -

[155]
shoes, clothing, media, educational materials - and making their living meeting those needs. By
doing this, they are helping to create future jobs not only for elite practitioners but for people
whose strengths lie in management, coaching, and the arts. Since no large companies have
stepped in and thrown money at us, we’ve been forced to grow our community infrastructure
evenly in order to survive. While it means that Parkour athletes now have to struggle more than
athletes in many other sports, it is simultaneously a huge plus for the future. As Parkour
continues to grow, there will be more opportunities for established Parkour companies. If they
can continue to meet the demands of the community, it eliminates the need for outside
organizations with more resources to step in. Keeping that money in the community will create
even more job opportunities for practitioners and bring more value to what we do.

Obviously, it’s not just the “pros” who are building this infrastructure. There are thousands of
people all over the world who contribute to it daily, from coaches to bloggers! But the lack of big
money at the top has incentivized high-profile athletes to work more effectively within the
community and kept practitioners accountable to each other instead of sponsorship contracts.
This sets an exciting precedent for future generations. Kids who start Parkour today can look up
to athletes that are running social outreach programs, organizing community events, coaching
classes, and training regularly within their local communities. What a powerful thing it is for kids
to have role models like that! When I started as a 14-year old, I looked up to practitioners like
the Yamakasi and Stephane Vigroux. I saw the way they represented Parkour in documentaries
like Generation Yamakasi[14] and Jump Westminster[607]. I knew that if I ever reached a point of
influence in the community, I wanted to represent Parkour in a similar fashion. Having
responsible role models is essential for a healthy, vibrant community, and it’s much easier to
have role models like that when we are all accountable to each other.

Outside of being a “professional” athlete or coach, there are other ways we can use our skills to
grow Parkour and make a living. The Parkour community always has a need for people who are
detail-oriented and efficient. If you’re good at making things happen and dealing with problems
on the fly, managing a gym/coaching program or planning and organizing big Parkour events
could be something you’re suited for. Both of these jobs require excellent communication skills,
a lot of patience, and a head for logistics. Since these traits can be tough to find in the Parkour
community, there’s a significant demand for people like this - particularly at large gym chains or
big events like “Beast Coast” and “TIT Jam.” Although these types of opportunities are growing
(and will likely grow much more over the next 10 years), there aren’t many jobs like this available
right now...and among those that do exist, most will require some volunteer time before you’d
be paid to work. That having been said, I definitely see this as a growing field and a solid way to
make a living off of Parkour in the future.

[156]
If you’re more of an online/social media person, there are plenty of Parkour organizations who
are looking for help with marketing and running their social media. While you may not be able to
make this a full-time job right now, it’s a pretty ideal side job since you can work remotely. These
skills also translate easily to the outside world. With a few big, non-Parkour clients and one or
two clients within the community you could make a living working anywhere in the world (as
long as you have WiFi). Media production is another skill that works well inside and outside of
the Parkour community. This is already one of the most popular side jobs for Parkour athletes,
and is actually one I don’t see growing much over the next 5-10 years. A core group of people
tend to get used for most big media jobs within the community, all of whom are relatively young.
As they get more experienced and have more jobs under their belt, their value will only increase.
Unless they’re all picked up by other action sports companies or start shooting for films, I think it
will be tough to make a splash in this area for quite some time.

One media job that could grow is that of the editor. As groups like Storror move toward longer
productions and higher production quality, they accumulate more and more footage to sift
through. It’s possible that these groups could hire editors to cut the hours of raw footage into
more manageable blocks, the way that professional film crews do. While this might not be the
most exciting job in the world, it’s a cool way to be a part of Parkour’s biggest media releases. If
you’re a writer or artist, budding organizations like MÜV Magazine[608] are trying to create jobs
for people like you. Writing blogs or script for websites can also net you decent money. While it
isn’t something that a lot of Parkour groups need at the moment, I see that changing over the
next few years.

The most important thing to keep in mind is that these are all just suggestions. The Parkour
“industry” is still growing, which means that many of us are able to create jobs that are tailored
to our specific skillsets and personalities - provided we can get creative and think outside the
box. If you see a need in the community, try to address it. That could mean designing a website
for a local outdoor coaching program, creating a Parkour travel blog, organizing an event, or
even writing a really long, nerdy book about Parkour! Try your best to provide a service no one
else can. And the key there is that you are providing a service. It’s important, not just for you but
for the entire community, that what you are doing has genuine value. So take a look at the
community, take a look at yourself, and try to find your niche.

[157]
 V. Competition

It’s no secret people love to compete. Billions of us spend our lives vying for status, competing
for higher perceived rank or a fatter paycheck. We see aggressive, confrontational aspects of
competition embedded in our governments, our economies, our school systems, and even our
relationships. Parkour has always claimed to be fundamentally non-competitive, and for years
traceurs fought actively against it. But over the past 10 years, a dramatic shift in the community’s
stance on competition has occurred, with a majority of community leaders now advocating
competition in Parkour to at least some extent. Why? Let’s take a look at how this shift
happened and how it could affect the development of Parkour over the next decade.

The first major events, Red Bull’s “Art of Motion”[609],[610] in 2007 and the Barclaycard “World
Freerun Championships”[425] in 2008, confirmed many of the community’s worst fears about
competition in Parkour/freerunning. They were replete with injuries (Ryan Doyle[611] placed first
and won “Best Trick” in 2007’s Art of Motion despite breaking his leg during the run) and backed
by companies whose products ran contrary to many of the community’s ideals. The next year
saw little improvement, as injuries continued to mount and media coverage of both events
presented athletes as glory-seeking risk takers. The community wouldn’t stand for it, and many
practitioners actively protested the events. By 2010, Urban Freeflow had fallen out of favor and
the Barclaycard event was finished. Art of Motion, on the other hand, was just getting started
and expanded its format to include multiple competitions in North and South America as well as
Europe and Japan by the end of 2011. As more experienced practitioners got involved
internationally, the feel of the events started to change. Fewer athletes got hurt. The media
rhetoric focused less on the athletes competing against each other and more on athletes using
their bodies to explore the possibilities each course had to offer. Much of this can be traced to
the increased involvement of athletes like Nico Wlcek and Patrick Morawetz of Ape
Connection[612] during event production. The sudden focus on self-expression was likely also
influenced by AoM champions and Red Bull athletes Jason Paul[613] and Pavel “Pasha”
Petkuns[200], who often emphasized this aspect of the competition during interviews.

At the same time Art of Motion was undergoing a community facelift, grassroots competitions
were popping up all over North America. In 2009, American TV station G4 piggybacked on
popular Japanese sports show Sasuke[614] (a.k.a. “Ninja Warrior”) and created American Ninja
Warrior[615]. The early years of this show were dominated by American practitioners like Levi
Meeuwenberg[107], Brian Orosco[616], and Brandon Douglass[206], and as the show grew in
popularity more North American traceurs started to see the value that speed courses could bring
to their training. APEX Movement began to host speed competitions in 2010 during their
summer “Nat Jams,” and in 2013 Origins Parkour introduced the North American Parkour

[158]
Championships[429]. The popularity of American Ninja Warrior and obvious utility of speed course
training numbed the anti-competitive factions in the North American community, and these
events were met with few objections. Most practitioners seemed excited to see community
leaders organizing their own competitions with no outside funding or influence, and support for
these events grew. Now, the NAPC and APEX International[432] are two of the most popular
competitive Parkour events in the world, rivaling Red Bull’s Art of Motion.

Like most things we’ve discussed so far, I think that the gradual introduction of competition has
been for the best. Although we say Parkour is fundamentally non-competitive, it’s clear that isn’t
true. From the beginning, the Yamakasi incorporated elements of friendly competition into their
training. They challenged themselves and each other to build the strength of the group. In its
purest form, competition is meant to elevate individuals to a level beyond that which they could
achieve on their own. Each person tests the other, and collectively they are able to accomplish
unbelievable feats. The Yamakasi were constantly probing each other for weakness, and using
the strength of the group to purge weaknesses in themselves. In essence, they were competing!
One could even see casual training sessions as competitions, with practitioners attempting
successively more difficult challenges together. But many original practitioners overlooked this
and focused their arguments on competitions where the goal was not to sharpen oneself on the
iron of others but to elevate oneself above the rest. They argued that any competition in
Parkour, freerunning, or ADD would turn into this...despite the fact that much of their everyday
training gave direct evidence to the contrary.

While those fears shouldn’t be forgotten, I think it’s foolish to ignore the positive effects these
competitions have had on the global Parkour community. Competition provides a source of
income for athletes. Consistent, international events have helped create stronger ties between
practitioners around the world. The rising level of the competitions, be they speed, skill, or style,
has inspired athletes to train harder and more efficiently. What is possible in Parkour and
freerunning is being redefined monthly these days, thanks largely to competitions.

So where do we go from here? Parkour has been tossed around quite a bit lately for potential
inclusion in the Olympics[617],[618], and several high-profile freerunners have expressed interest in
the X-Games as a future competitive outlet. But a few things need to happen before either of
those could become a reality. First of all, the community would need to standardize a
competitive format. Today’s most popular are NAPC’s “Skill, Speed, Style,” format, which the
APEX International mimicked, and the Art of Motion format, shared by several other freerunning
events like the Air Wipp Challenge in Sweden[619]. Some sort of judging standardization would
also need to be worked out, particularly for style competitions. Whether that was a simple
agreement on judging categories or an explicit move-to-point breakdown like gymnastics is

[159]
something that would have to be decided on. Finally, and most importantly, there would need to
be an international league in place using this common format and judging system.

Though Parkour competitions have come a long way in the past ten years, we have an even
longer way to go before we’re ready for an organized international league...let alone ready to
participate in something like the Olympics or X-Games. Considering Parkour’s history, current
resources, and relationship with competition, I’d say it will be at least five years before we see
any sort of legitimate international league. The exponential growth of gyms around the world
has the potential to expedite this process, but the format and judging complications could prove
a bigger hurdle than people expect.

I believe it’s important that we take our time and work through these issues now, rather than
rush into something we aren’t prepared for. We’ve seen how much Red Bull’s Art of Motion has
evolved over the past nine years in terms of preparation, judging, and logistics. NAPC has only
improved with each passing year, and the inaugural APEX International was incredibly promising.
Five more years could prove invaluable for these budding events. It could also prove invaluable
for participants, many of whom are only now getting a taste of what it’s like to be a competitive
athlete at the international level. They are just now learning how to condition for competitions.
They are just now figuring out when to rest, when to train, and how to peak for the main event.
If we want athletes performing safely at the highest level, we need to allow a little more time for
them to adapt to the learning curve.

Taking things slow will also give Parkour’s grassroots industry a chance to compete with the big
guys if we ever makes it to the global stage. Imagine if Parkour, tomorrow, were declared a new
sport for the 2024 Olympics. How long do you think it would be before Nike or New Balance or
Adidas started offering sponsorship contracts to top athletes? While it would be great for the
handful of athletes receiving these contracts, it would undermine a lot of the work that’s been
done by the Parkour community during the past decade. I imagine it would be hard for most
struggling athletes to turn down a chance to live comfortably (by traceur standards) and get paid
to train, even if it meant leaving their current team or group. And so, slowly, there go the role
models repping their hometown teams and organizations. There go groups like Storror, Storm,
and Farang making a living from clothing sales. There go great athletes coaching kids part-time,
or organizing local training sessions. And what happens if Parkour gets its big break and flops?
The businesses drop their athletes, recoup their losses, and the Parkour community is left
struggling to recover.

Of course, it doesn’t have to happen this way. I like to think our community has more foresight
and restraint than that...but it is a possibility. Now, imagine instead that we spend the next ten

[160]
years continuing to support homegrown brands, continuing to plant successful gyms around the
world, and continuing to fill every niche that we see. Imagine Parkour in the Olympics or the X-
Games then, with athletes representing their local teams, gyms, and brands in front of
500,000,000 viewers worldwide. It would certainly send a strong message!

I don’t know if Parkour will ever be in the Olympics. I don’t know if we’ll ever have a huge,
international league. I’m not sure that’s something the community really wants. It comes with a
lot of dangers, and could put some of what we’ve built at risk. But I also see the potential
competition has for helping to create a community that could sustain real professional athletes,
thousands of full-time coaches, and gyms in cities around the world. A community that could
bring Parkour’s message to millions of children. The key is that we as a community remember to
see competition as a means to an end and not the end in itself. That we don’t train exclusively to
compete, or to prove we’re the best. Instead, we rely on each other to create the best versions
of ourselves. We compete to build each other up, because we only win when we work together.
If we are able to remember that, we can do beautiful things when the opportunity presents
itself.

VI. Keeping the Spirit

With all this talk about the growth of the Parkour community, industry, and competitive circuit, it
can be easy to forget the issue that lies at the heart of it all. How can we as a global community
make sure the Parkour we are spreading is the real deal? What can we do to preserve the spirit
of Parkour amidst all this growth? Is it even possible? A recent journal article[620] investigating
the inclusivity of lifestyle sports like Parkour and skateboarding had this to say on the subject:

"Throughout our data, in all cases except roller derby, the joyful and creative nature of action is seen to be
disturbed if these exercise communities begin to become too mainstream sport-like, with serious agendas
[620]
where individuals define each other as their opponents in a game..."

Here, we see that confrontation and the homogenization of a sport’s subculture are both factors
that negatively affect the perceived fun of the sport in question. Aren’t those both things we
were just talking about in the competition section as being necessary for growth? Well...yes and
no. This quote shows why it’s important that we have voices in the community that are keeping
us honest. Their fears are valid[676], and if we forget about them or pressure them to be silent,
it’s very possible that our community could fall prey to the negative effects of widespread
competition. I would reiterate, however, that competition isn’t inherently evil. We can create
formats that encourage individuals of all ability levels to challenge themselves without head-to-
head confrontation. We can continue to encourage friendly, grassroots events that build up local
communities. We can even use competition as a tool to encourage inclusivity and equal

[161]
participation in Parkour, the way APEX Movement did with the prize distribution of their APEX
International event[621]. We’ve focused our attentions heavily on competition over the past
decade, and for the most part I think we have it under control. Let’s look instead at that second
part - the loss of cultural identity.

When I started Parkour, the community was small but vibrant. Practitioners spanned a range of
ages, athletic backgrounds, ethnicities, religions, and genders. In many ways, I think the
community has managed to preserve this diversity as it’s grown. Although there always seem to
be talks of encouraging more of this sort of person or that sort of person to try Parkour, we’re
off to a pretty great start in terms of representation. But that doesn’t mean we’re done. There
are a few things I’d like to see the community do that I think will help keep the spirit of Parkour
alive and solidify our unique, wacky, beautiful cultural identity.

The first is to continue pushing diversity in the community. I am constantly running into athletic
people from other disciplines or sports who say, “Wow, I’d love to learn Parkour but I could
never do it.” They think they aren’t strong enough, or are too afraid of heights, or they’re afraid
of getting injured. When I started training, I feel like I ran into this problem much less often and I
think we can lay some of the blame for that at the feet of Parkour videos. The best videos in
2006 and 2007 had awesome movement in them, sure. But they were also full of smaller jumps,
repetition, and clips of physical conditioning. They were made to share people’s training with the
world. Today’s popular videos, on the other hand, are often highlight reels that make
practitioners look like demi-gods blessed with abilities mere mortals can’t achieve.

Is there anything wrong with that? Not at all. I love watching game-changing videos of people
accomplishing unbelievable things! But I think it can become a problem when the vast majority
of practitioners, especially those at an elite level, make those types of videos and nothing else.
People that don’t train assume those videos are representative of what we do on a regular basis
and recoil from the idea of trying it themselves. I don’t blame them! I would too. So what are our
options? Well, I think one is that we let ourselves make training videos again. Show the stupid,
weird challenges you try. Talk a little bit about your mindset during training. Share your training
philosophy. Include some conditioning once in a while. It won’t get you as many views, but the
people who are watching will certainly appreciate the look into your everyday training.

Another option we have is to encourage videos from a broader range of practitioners. At the Art
of Retreat[599], Julie Angel and Anya Chibis led a discussion on producing media that features the
“average” practitioner - the people the cameras seem to forget about at big jams. I mean, what
better way is there to get someone that’s nervous about trying Parkour to finally commit than to
show them videos of people just like them doing Parkour? The main issue with this approach on

[162]
a broad scale is visibility. While I think this can be incredibly useful within local communities, it
may take some time before these types of videos would have a significant effect on the
mainstream simply because fewer people are watching them. Again, that doesn’t mean we
shouldn’t start working on it now! It just means that we may need to attack the issue from a few
more angles.

While video is Parkour’s primary method of communication (and most visible form of pseudo-
competition) we can’t stop there. Nothing communicates Parkour’s spirit more effectively than
getting people outside and including them in the community. Jams and workshops that target
beginners are some of the best ways to get people interested in training, and the more
accessible they are the better. Many communities are already doing this, with some
international events being organized specifically to target underrepresented groups.

A great example of this is the annual North American Women’s Parkour Gathering[622]. Events
like this help engage people who find standard jams too intimidating, crowded, annoying, or
disorganized, and do a lot to add to the diversity of our global community. We should be wary,
however, that they don’t become exclusionary. We all benefit from training with different
people and different mindsets. It would be a shame to see these events end up segregating the
community more than they broaden it. Accidentally creating a “Women’s Only Jam” community,
or a “65+ Jam” community, or a “Kids” community does little to improve the overall state of
Parkour...it just moves the opinions and influence of those groups even further from the
consciousness of the young, predominantly male community that represents Parkour to most of
the outside world. Some events (TIT Jam/JUMPfest[341] and Parkour Generations’
“Rendezvous”[342] being perfect examples) are able to bring in diverse groups of people and
create an atmosphere that encourages them to train together. It’s a huge part of what makes
them so special, and I’d love to see more groups actively aim for this.

The way we build our community from the inside-out is key to Parkour’s success in the long-
term, but so is the way we are perceived by people who don’t train. If we want the world to
understand and respect Parkour’s philosophy then we need to show it in our videos and personal
projects. This was standard during the early 2000’s (again, watch Generation Yamakasi[14], Jump
Westminster[607], or The Pilgrimage Project[357]) but has undergone a wane in popularity.

Thankfully, a revival is in the works. Know Obstacle’s “iKO Water Crisis”[623] and Street
Movement’s “Drik Vand”[624] campaign both use Parkour as a tool to address the world’s growing
water and environmental crises. Tempest Freerunning athletes use Parkour and freerunning as a
metaphor for life achievement during the annual “Trü Hope Summit”[625] in Stockton, CA. Jade
Shaw has a growing Parkour program for the elderly[626] in England that has been garnering lots

[163]
of positive media attention[627]. MÜV Magazine released a touching documentary called
“Fearless”[629] on freerunner Chris Hollingsworth’s[628] struggle with grief and a marijuana
addiction. Storror (often criticized for immaturity in their early years) recently created a powerful
video series called “Parkour in the Holy Land”[630] that uses Parkour to investigate the conflict
between Israel and Palestine. The group “PK Gaza”[665] have been using Parkour to make
powerful political statements[666] to the world from within their war-torn homeland, and every
week, a group of Iranian women in Tehran shatter the status quo by training Parkour
outdoors[667].

Projects like this with high visibility can have a powerful impact on the way our community is
viewed by non-practitioners, but what we all do every day as individuals is just as important. So
how can you help keep the spirit of Parkour alive? Try organizing a training session for beginners
in your community once a month, or running a weekly conditioning circuit. Find projects in the
community that inspire you and see how you can get involved. Write a story for MÜV Mag. Talk
to Street Movement about promoting their “Drik Vand” campaign in your country. Email KO
about getting a school in your area connected with their Parkour “water crisis” curriculum. Leave
positive comments on videos, and support your brothers and sisters in movement around the
world. Lend a helping hand when you see someone in need. Be strong to be useful, because the
future of Parkour starts and ends with us!

[164]
 References
1. http://tinyurl.com/HebertWiki
2. http://tinyurl.com/NaturalMethodBook
3. http://tinyurl.com/RaymondBelleWiki
4. Belle, David, and Sabine Gros La Faige. Parkour. Paris: Intervista, 2009. Print.
http://tinyurl.com/DavidBelleBook
5. http://www.foucan.com/
6. http://julieangel.com/cine-parkour-2/
7. http://tinyurl.com/Stade2
8. http://tinyurl.com/TF1Interview
9. http://tinyurl.com/NikeAngryChicken
10. http://tinyurl.com/NikeYoungLove
11. http://tinyurl.com/BBCRushHour
12. http://tinyurl.com/YamakWiki
13. http://tinyurl.com/FilsDuVent
14. http://tinyurl.com/GenerationYamakasi
15. http://tinyurl.com/RipleysYamakasi
16. http://tinyurl.com/EarlyParkourExperience
17. http://tinyurl.com/JumpLondon
18. http://parkourgenerations.com/parkour-history/
19. http://tinyurl.com/JumpBritain
20. http://tinyurl.com/ParkourRama
21. http://tinyurl.com/SpeedAirMan
22. http://tinyurl.com/OnAvanceToujours
23. http://tinyurl.com/TimPisteur
24. https://www.youtube.com/user/glyphmedia
25. https://www.youtube.com/user/blaneuk
26. http://tinyurl.com/ParkourDotNet
27. http://tinyurl.com/PowerIsNothing
28. http://tinyurl.com/RecordOfAchievements
29. https://www.youtube.com/user/jinteamtraceur
30. http://tinyurl.com/OlegRussianClimbing
31. http://tinyurl.com/UrbanNinjaXin
32. http://tinyurl.com/ParkourPaperWings
33. http://tinyurl.com/IlabacaMonkeyBusiness
34. http://tinyurl.com/IlabacaUrbanMonkey
35. http://tinyurl.com/Ilabaca2007
36. http://tinyurl.com/IlabacaTopGear
37. https://www.youtube.com/user/parkourdvd
38. https://www.youtube.com/user/ChrisIlabaca

[165]
39. http://tinyurl.com/CambridgeJoy
40. http://tinyurl.com/NewYearsEveEve
41. https://www.youtube.com/user/PhilyDee
42. http://tinyurl.com/PhilDoyleInterview
43. http://tinyurl.com/PhilBarefoot
44. http://tinyurl.com/Livewire09
45. http://tinyurl.com/EnglishPK2009
46. http://tinyurl.com/Blitzdem5
47. https://www.youtube.com/user/callumpk
48. https://www.youtube.com/user/teghead
49. http://tinyurl.com/Sproinking
50. http://tinyurl.com/TegheadZoink
51. http://tinyurl.com/CallumSummer
52. https://www.3run.co.uk
53. http://tinyurl.com/3inspiration
54. http://tinyurl.com/IFreerunLA
55. http://tinyurl.com/Speeders2007
56. http://tinyurl.com/ProjectOfSummer
57. http://tinyurl.com/OlegOutOfTime
58. http://tinyurl.com/PashaTire
59. http://tinyurl.com/ShadeZlat09
60. http://tinyurl.com/Erik2010
61. http://tinyurl.com/BaitDontDoIt
62. http://tinyurl.com/VladYouCan
63. http://tinyurl.com/ZyulevImagination
64. http://tinyurl.com/JasonPaul09
65. http://tinyurl.com/AOMYouTube
66. http://tinyurl.com/DKFreerunning
67. http://tinyurl.com/AlfredDeadStyle
68. http://tinyurl.com/B13OnDVD
69. http://tinyurl.com/CasinoRoyaleDVD
70. http://danedwardes.com/
71. http://parkourgenerations.com/company/
72. http://americanparkour.com/about/
73. http://tinyurl.com/RyanDoyleYT
74. https://www.youtube.com/user/piptrix/
75. https://www.youtube.com/user/jenx06
76. http://www.wfpf.com/history-wfpf/
77. http://tinyurl.com/UltimateParkourChallenge
78. http://tinyurl.com/DanielArroyo
79. http://tinyurl.com/KingDavid08
80. http://www.stormfreerun.com/

[166]
81. https://storror.com/
82. http://tinyurl.com/StormVolume1
83. http://www.claudiu.co.uk/
84. http://tinyurl.com/StormOrigins
85. http://tinyurl.com/StormBarcelona
86. http://tinyurl.com/StormNextGen
87. https://www.youtube.com/user/StorrorBlog
88. http://tinyurl.com/Snowbullying
89. http://tinyurl.com/HeightDrop
90. http://tinyurl.com/StorrorBangBang
91. http://tinyurl.com/StorrorSummer
92. http://tinyurl.com/StorrorMalta2012
93. http://tinyurl.com/Chaps2013
94. http://tinyurl.com/ChapsUSA
95. https://vimeo.com/ondemand/supertramps
96. https://www.youtube.com/user/teamfarang
97. https://www.youtube.com/user/Hornbog
98. https://www.youtube.com/user/anananwar
99. http://apexmovement.com/
100. http://www.originsparkour.com/
101. http://parkourvisions.org/
102. http://www.themovementcreative.com/
103. http://www.streetmovement.dk
104. http://tinyurl.com/UkemiRoll1
105. http://tinyurl.com/UkemiRoll2
106. http://tinyurl.com/UkemiRoll3
107. http://tinyurl.com/LeviM2009
108. http://tinyurl.com/LeviAdvancedRoll
109. http://tinyurl.com/BlaneStandingPre
110. http://tinyurl.com/Callum2012
111. http://tinyurl.com/Callum2013
112. http://tinyurl.com/DylanBaker2012
113. http://tinyurl.com/DylanBaker2014
114. http://tinyurl.com/Mich2013
115. http://tinyurl.com/MichBroadJump
116. http://tinyurl.com/FiveRingsAmazon
117. http://tinyurl.com/KieRunningPre
118. http://tinyurl.com/KieLetters
119. http://tinyurl.com/Kie2013Showreel
120. http://tinyurl.com/PedroSalgado15
121. http://tinyurl.com/LaFlairSafety
122. http://tinyurl.com/PhilSwingIt

[167]
123. http://tinyurl.com/DroneParkour
124. http://tinyurl.com/Jannis2015
125. http://tinyurl.com/LaFlairSpeed
126. http://tinyurl.com/AnthowOneHand
127. http://tinyurl.com/LaFlairLazy
128. http://tinyurl.com/ThiefHands
129. http://tinyurl.com/EnglandShiz
130. http://tinyurl.com/LaFlairDash
http://tinyurl.com/JustinDash
131. https://www.youtube.com/user/GalizianUrbanProject
132: http://tinyurl.com/JustinKongTut
http://tinyurl.com/LaFlairKong
http://tinyurl.com/PiptrixKong
133. http://tinyurl.com/DefoComp
134. http://tinyurl.com/TobyComp
135. http://tinyurl.com/Aral2013
136. http://tinyurl.com/JessePeveril15
137. http://tinyurl.com/PhoskyInstaComp
138. http://tinyurl.com/GarethRagdoll
139. http://tinyurl.com/AlexWhatIDo
140. http://tinyurl.com/KiePlyo
http://tinyurl.com/JustinPlyo
141. http://tinyurl.com/CallumTraining
142. http://tinyurl.com/PhoneEditToo
143. http://tinyurl.com/KieStride
http://tinyurl.com/LaFlairStride
144. http://tinyurl.com/LonghairBigChief
145. http://tinyurl.com/PhilFlowComp
146. http://tinyurl.com/MyrmSlam
147. http://tinyurl.com/CallumInsta15
148. http://tinyurl.com/TripleJumpWR
149. http://tinyurl.com/JustinCat
http://tinyurl.com/3runCatTut
150. http://tinyurl.com/CologneArmJump
151. http://tinyurl.com/AirWipp2015
152. http://tinyurl.com/AlexSegura
153. http://tinyurl.com/EndijsLess
154. http://tinyurl.com/JustinDyno
155: http://tinyurl.com/JustinCatBack
http://tinyurl.com/LaFlairCatBack
http://tinyurl.com/MedvisCatBack

[168]
156. http://tinyurl.com/OriginsClimbUp
http://tinyurl.com/JustinClimbUp
http://tinyurl.com/RyanClimbUp
157. http://tinyurl.com/RyanLevel4
158. http://tinyurl.com/TomAscension
159. http://tinyurl.com/YearsParkour
160. http://tinyurl.com/CavemenStorror
161. http://tinyurl.com/Dimmonk2013
162. http://tinyurl.com/CPWallRun
163. http://tinyurl.com/LaFlairLache
http://tinyurl.com/KieLache
164. http://tinyurl.com/ParkourSwings101
165. http://tinyurl.com/SwingsAndMore
166. http://tinyurl.com/MyrmShoop
167. http://tinyurl.com/MinhPK2015
168: http://tinyurl.com/VisionsReverse
http://tinyurl.com/LaFlairReverse
169. http://tinyurl.com/MadCity2
170. http://tinyurl.com/OscarSanchez13
171. http://tinyurl.com/LaFlairUnderbar
http://tinyurl.com/AdamUnderbar
172. http://tinyurl.com/B13Chase
173. http://tinyurl.com/HauteCategorie
174. http://tinyurl.com/Cavuto2015
175. http://tinyurl.com/ShaolinUnderbars
176. http://tinyurl.com/TomThreads
177. Ford, Ryan, and Ben Musholt. Parkour Strength Training: Overcome Obstacles for Fun and Fitness.
Portland, Oregon?: BPM Rx, 2016. Print.
http://tinyurl.com/ParkourStrengthTraining
178. https://www.youtube.com/user/DemonDrills
179. http://tinyurl.com/ObsidianConditioning1
http://tinyurl.com/ObsidianConditioning2
http://tinyurl.com/ObsidianConditioning3
180. http://tinyurl.com/NatureOfChallenge
http://tinyurl.com/NatureofChallenge2
http://tinyurl.com/NatureOfChallenge3
http://tinyurl.com/NatureOfChallenge4
181. Low, Steven. Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength.
Place of Publication Not Identified: S. Low, 2011. Print.
http://tinyurl.com/SteveLowGravity

[169]
182. Starrett, Kelly, and Glen Cordoza. Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain,
Preventing Injury, and Optimizing Athletic Performance. Las Vegas: Victory Belt, 2013. Print.
http://tinyurl.com/StarrettSuppleLeopard
183. https://www.youtube.com/user/sanfranciscocrossfit
184. http://www.mobilitywod.com/
185. http://blane-parkour.blogspot.com/
186. http://tinyurl.com/BlaneBeAndLast
187. http://tinyurl.com/BlaneWorldsCollide
188. http://tinyurl.com/1000MuscleUps
189. http://tinyurl.com/BlaneHellNight
190. http://tinyurl.com/UnusualTrainingGrounds
191. http://tinyurl.com/JeremeSanders13
192. http://tinyurl.com/StairsAndLedges
193. http://tinyurl.com/Redhead2015
194. http://tinyurl.com/OneSpot1
http://tinyurl.com/OneSpot2
http://tinyurl.com/OneSpot3
http://tinyurl.com/OneSpot4
195. http://tinyurl.com/BeyondDreamland
196. http://movementlibrary.com/game/add-on/
197. http://tinyurl.com/HowToPDQ
198. http://movementlibrary.com/
199. https://www.youtube.com/user/Kieparkour
200. https://www.youtube.com/user/Pasha3run
201. https://www.youtube.com/user/for20videos
202. https://www.youtube.com/user/tobysegar
203. https://www.youtube.com/user/HorshamMovement
204. https://www.youtube.com/user/sachatraceur
205. https://www.youtube.com/user/prim8pk
206. https://www.youtube.com/user/myrmlife
207. https://www.youtube.com/user/grazida0276
208. https://www.youtube.com/user/CrazyRican158
209. https://www.youtube.com/user/salpmalis
210. http://tinyurl.com/Saltus
211. https://www.youtube.com/user/LuisAlkmim
212. https://www.youtube.com/user/Bartjeparkour
213. https://www.youtube.com/user/MichTodorovic
214. https://www.youtube.com/user/LaFlairParkour
215. https://www.youtube.com/user/footballerboystyle
216. https://www.youtube.com/user/parkourdidi
217. https://www.youtube.com/user/SteelVideoblogGup
218. https://www.youtube.com/user/shobupk/videos

[170]
219. https://www.youtube.com/user/oscarsanchez69
220. https://www.youtube.com/user/aralroca
221. https://www.youtube.com/user/BornToTrace
222. https://www.youtube.com/user/defobcn
223. https://www.youtube.com/user/cosmintraceur1
224. https://www.youtube.com/user/willparkour
225. https://www.youtube.com/user/alexxparkour
226. https://www.youtube.com/user/JoelsParkour
227. https://www.youtube.com/user/ParkourJesse
228. https://www.youtube.com/user/JannisSchauer
229. https://www.youtube.com/user/MatthiasTraining
230. https://www.youtube.com/user/xX1silke1Xx
231. https://www.youtube.com/user/Andyger90
232. https://www.youtube.com/user/MvnIPk
233. https://www.youtube.com/user/ZitteX
234. https://www.youtube.com/user/JammerRO
235. https://www.youtube.com/user/ThomasAmled
236. https://www.youtube.com/user/SamUltima
237. https://www.youtube.com/user/JuhoKuu
238. https://www.youtube.com/user/eeto91
239. https://www.youtube.com/user/Joenkkoe
240. https://www.youtube.com/user/teamjestion
241. https://www.youtube.com/user/pjwhitecotton
242. https://www.youtube.com/user/TheAcavuto
243. https://www.youtube.com/user/GravityNinjaPsych
244. https://www.youtube.com/user/JeremeSanders
245. https://www.youtube.com/user/Nate5271
246. https://www.youtube.com/user/CrapMovements
247. https://www.youtube.com/user/denester
248. https://www.youtube.com/user/parkround
249. https://www.youtube.com/user/l1consolable
250. https://www.youtube.com/user/VladErovikov
251. http://tinyurl.com/RenatYT
252. http://tinyurl.com/KamilTobiasz
253. https://www.youtube.com/user/ShadeZlat
254. https://www.youtube.com/user/erik3run
255. https://www.youtube.com/user/White3R
256. https://www.youtube.com/user/gravitezer0
257. https://www.youtube.com/user/TigorPK
258. https://www.youtube.com/user/samcarter0
259. https://www.youtube.com/user/owlsgangparliamen
260. https://www.youtube.com/user/DialoguePK

[171]
261. https://www.youtube.com/user/BNEParkour
262. https://www.youtube.com/user/TrueTraceur1
263. https://www.youtube.com/user/pknv
264. https://www.youtube.com/user/monkeyballzzzz
265. https://www.youtube.com/user/GaetanBouillet
266. https://www.youtube.com/user/NitroparkourTeam
267. http://tinyurl.com/TinyTam
268. https://www.youtube.com/user/originsparkour
269. http://tinyurl.com/AlyssaSerpa
270. http://tinyurl.com/LynnJung
271. https://www.youtube.com/user/JCalebM
272. https://www.youtube.com/user/Aquakia
273. https://www.youtube.com/user/RillaHops
274. https://www.youtube.com/user/pdrthms
275. https://www.youtube.com/user/Daer
276. http://tinyurl.com/PamelaForsterYT
277. https://www.youtube.com/user/SashulyaMishka
278. https://www.youtube.com/user/KATIESMEDIAS
279. https://www.youtube.com/user/Fizzlehood
280. https://www.youtube.com/user/shirleybassey03
281. https://www.youtube.com/user/cookieparkour
282. https://www.youtube.com/user/VisiveProductions
283. https://www.youtube.com/user/99timshi
284. http://tinyurl.com/KnowObstacles
285. http://store.americanparkour.com/
286. http://tinyurl.com/TakeFlightStore
287. http://www.myrmlife.com/shop/
288. https://storror.com/collections/all
289. http://shop.stormfreerun.com/
290. http://tinyurl.com/TempestStore
291. http://tinyurl.com/GUPStore
292. https://www.farangclothing.com/collections/all
293. http://etre-fort.com/parkour-clothing/
294. http://ollopk.com/index.php/
295. http://tinyurl.com/TempestShoes
296. http://www.takeflightapparel.com/shoes.html
297. http://www.onitsukatiger.com/us/en-us/
298. http://www.6pm.com/
299. http://www.shoebacca.com/
300. http://strike-mvmnt.com/collections/footwear
301. https://www.feiyue-shoes.com/en-us/feiyue
302. http://tinyurl.com/APKFeiyue

[172]
303. http://tinyurl.com/EricMoor
304. http://tinyurl.com/BareFeetBestShoes
305. http://tinyurl.com/StorrorBarefoot
306. http://tinyurl.com/SkalzoBarefoot
307. https://www.youtube.com/user/Faelcind/videos
308. http://tinyurl.com/RafeBarefoot
309. http://tinyurl.com/RafeArticle
http://tinyurl.com/RafePodcast
310. McDougall, Christopher. Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the
World Has Never Seen. New York: Alfred A. Knopf, 2009. Print.
http://tinyurl.com/BornToRun
311. http://tinyurl.com/TNationBarefoot
312. http://tinyurl.com/ParkourNuit
313. http://tinyurl.com/StorrorDark
314. http://tinyurl.com/WithDistantStare
315. http://tinyurl.com/Joel4AM
316. http://tinyurl.com/StreetClimbing
317. http://tinyurl.com/PKGenRain
318. http://tinyurl.com/StorrorRain
319. http://tinyurl.com/MADDRain
320. http://tinyurl.com/FloParkour
321. http://tinyurl.com/FloSnow
322. http://tinyurl.com/FloHellfire
323. http://tinyurl.com/RonnieWinter
324. https://www.themotusprojects.com/collections/all
325. http://www.normlbrandstore.co.uk/category/all
326. https://www.youtube.com/ampisound
327. http://tinyurl.com/WorkingInstinct
328. http://www.amosrendao.com/
329. https://www.youtube.com/user/FreerunParkourUkemi
330. http://tinyurl.com/DoingThingsWeCant
331. http://tinyurl.com/RooftopPOV
332. http://tinyurl.com/FearShort
333. http://tinyurl.com/FullFearInterview
334. http://parkourdojo.com/
335. John, Dan. Never Let Go: A Philosophy of Lifting, Living and Learning. Santa Cruz, CA: On Target
Publications, 2009. Print.
http://tinyurl.com/NeverLetGoBook
336. Rippetoe, Mark, Lon Kilgore, and Stephani Elizabeth Bradford. Practical Programming for Strength
Training. Wichita Falls, TX: Aasgaard, 2009. Print.
http://tinyurl.com/PracticalProgramming

[173]
337. (Angel, Julie. Breaking the Jump: The Secret Story of Parkour's High-flying Rebellion.
London: Aurum, 2016. Print.)
http://tinyurl.com/BreakingTheJump
338. http://www.4theloveofmovement.com/
339. http://www.hubptc.com/
340. http://beastcoast.americanparkour.com/
341. http://www.tranquilmovement.com/tit-jam.html
342. http://parkourgenerations.com/tag/rendezvous/
343. https://www.youtube.com/user/TeamTranquil
344. http://pkgamericas.com/
345. https://www.skyscanner.com/
346. https://www.google.com/flights/
347. https://www.studentuniverse.com/flights
348. http://tinyurl.com/DirtbagMeals
349. http://tinyurl.com/BlackDiamondBivy
350. http://www.milesgear.com/UberBivy.html
351. http://tinyurl.com/NPRDumpster
352. http://tinyurl.com/SebInterview
353. http://tinyurl.com/ChainstoreGym
354. http://tinyurl.com/TrainHardParkour
355. https://www.youtube.com/user/DavidNelmes
356. https://www.youtube.com/user/daNwomanhairdan
357. http://tinyurl.com/ThePilgrimageProject
358. http://tinyurl.com/IlabacaParis
359. https://www.youtube.com/user/WestCoastStoriesPK/featured
360. https://www.youtube.com/user/Parkour13sang40
361. https://www.youtube.com/user/AdrianPueyo
362. https://www.youtube.com/user/MADDExplicitPeople
363. http://tinyurl.com/MadCity1
364. http://tinyurl.com/JestionSantorini
365. http://tinyurl.com/StorrorSantorini
366. http://tinyurl.com/JoelSantorini
367. http://tinyurl.com/ArtOfMotion2015
368. http://bluestarferries.gr/el/
369. https://www.youtube.com/user/ParkourNeon
370. https://www.youtube.com/user/LiquidTraceBerlin
371. https://www.youtube.com/user/teamAshigaru
372. https://www.youtube.com/user/parkourone
373. http://tinyurl.com/CarlaKropp
374. https://www.youtube.com/user/vr33ni
375. https://www.youtube.com/user/a2bMovements
376. https://www.youtube.com/user/BrownJumps

[174]
377. http://tinyurl.com/GussyRodriguez
378. https://www.youtube.com/user/lurom23/feed
379. http://tinyurl.com/DinoParkour
380. http://tinyurl.com/LionCityVideo
381. http://apexmovementboulder.com/
382. http://www.tempestacademy.com/
383. http://tinyurl.com/ChapsUSA
384. https://www.youtube.com/user/zucinnied
385. http://tinyurl.com/SidNature
386. https://www.youtube.com/user/wavernr93
387. http://tinyurl.com/DarrylBackcountry
388. http://tinyurl.com/JoelDawnToDusk
389. http://www.teamjiyo.com/
390. http://tinyurl.com/Ollerup
391. http://tinyurl.com/Gerlev
392. http://tinyurl.com/AroundTheWorldParkour
393. http://tinyurl.com/Chaps2013
394. http://tinyurl.com/Adventour
395. http://tinyurl.com/BeyondDreamland
396. http://tinyurl.com/TravelSpirit
397. http://tinyurl.com/FarangThailand
398. http://tinyurl.com/AdventuresOfTheJohnnys
399. http://tinyurl.com/LifeAdventurePK
400. http://tinyurl.com/TeamTraceurLisses
401. http://tinyurl.com/FlipFlopParkour
402. http://tinyurl.com/ParkourAndADD
403. http://tinyurl.com/APKInterview
404. http://tinyurl.com/NaimParkourParks
405. https://vimeo.com/ondemand/myplayground/
406. http://tinyurl.com/BlaneDilution
407. http://tinyurl.com/ChooseNotToFall
408. http://tinyurl.com/ForbesBodyLanguage
409. http://tinyurl.com/AdultPlaygrounds
410. http://tinyurl.com/PlayPsychology
411. http://tinyurl.com/AdultRecess
412. http://tinyurl.com/PeopleInMotion
413. http://tinyurl.com/EscapeParkour
414. http://tinyurl.com/RiseParkour
415. http://tinyurl.com/APKLeaveNoTrace
416. http://tinyurl.com/SebGuardian
417. http://tinyurl.com/ParkourSpecifically
418. http://parkourdojo.com/podcast/

[175]
419. http://tinyurl.com/ParkourVFreerunning
420. https://www.knowobstacles.com
421. http://urbanfreeflow.com
422. http://tinyurl.com/UFBlog
423. http://tinyurl.com/ADDAcademy
424. http://pinnacleparkour.com/
425. http://tinyurl.com/BarclaycardChampionships
426. http://www.parkourpanels.com/
427. http://tinyurl.com/UPCPlaylist
428. http://tinyurl.com/JumpCity
429. http://sportparkourleague.com/
430. http://tinyurl.com/NAPC2015
431. http://tinyurl.com/ProCompetition
432. http://tinyurl.com/ApexInternational
433. Perrière, Charles, and David Belle. Parkour Des Origines À La Pratique = from the Origins to the
Practice. Paris: Amphora, 2014. Print.
http://tinyurl.com/ParkourBook
434. Edwardes, Dan. The Parkour and Free-running Handbook. New York: !t, 2009. Print.
http://tinyurl.com/ParkourHandbook
435. Witfeld, Jan, Ilona E. Gerling, and Alexander Pach. The Ultimate Parkour & Freerunning Book:
Discover Your Possibilities. Maidenhead: Meyer & Meyer Sport, 2013. Print.
http://tinyurl.com/UltimatePKFRBook
436. Honnold, Alex, and David Roberts. Alone on the Wall. New York: W.W. Norton, 2016. Print.
http://tinyurl.com/AloneOnTheWall
437. Gallwey, W. Timothy. The Inner Game of Tennis. New York: Random House, 1974. Print.
http://tinyurl.com/InnerGameBook
438. http://www.pkvm.co.uk/home.htm
439. Duhigg, Charles. The Power of Habit: Why We Do What We Do in Life and Business. New York:
Random House, 2012. Print.
http://tinyurl.com/PowerOfHabit
440. Doidge, Norman. The Brain That Changes Itself: Stories of Personal Triumph from the Frontiers of
Brain Science. New York: Viking, 2007. Print.
http://tinyurl.com/BrainChangingBook
441. Taylor, J. Eric T, Jessica K. Witt, and Mila Sugovic. "When Walls Are No Longer Barriers: Perception of
Wall Height in Parkour." Perception 40.6 (2011): 757-60. Web.
http://tinyurl.com/ParkourWallHeight
442. Kotler, Steven. The Rise of Superman: Decoding the Science of Ultimate Human Performance. Boston:
New Harvest, Houghton Mifflin Harcourt, 2014. Print.
http://tinyurl.com/RiseOfSuperman
443. http://tinyurl.com/TarahumaraWiki

[176]
444. Ferriss, Timothy. The 4-hour Body: An Uncommon Guide to Rapid Fat-loss, Incredible Sex, and
Becoming Superhuman. New York: Crown Archetype, 2010. Print.
http://fourhourbody.com/
445. Worsley, Frank Arthur. Endurance: An Epic of Polar Adventure. New York: Norton, 1999. Print.
http://tinyurl.com/EnduranceNovel
446. McDougall, Christopher, and Robert Bull. Natural Born Heroes: How a Daring Band of Misfits
Mastered the Lost Secrets of Strength and Endurance. New York: Alfred A. Knopf, 2015. Print.
http://tinyurl.com/NBHBook
447. Gross, Ted S., and Richard C. Nelson. "The Shock Attenuation Role of the Ankle during Landing from a
Vertical Jump." Medicine & Science in Sports & Exercise 20.5 (1988): n. pag. Web.
http://tinyurl.com/AnkleROM
448. Standing, Regan J., and Peter S. Maulder. "A Comparison of the Habitual Landing Strategies from
Differing Drop Heights of Parkour Practitioners (Traceurs) and Recreationally Trained Individuals." Journal
of Sports Science & Medicine (2015): n. pag. Web.
http://tinyurl.com/ParkourLandings
449. Cheung, Jason Tak-Man, Ming Zhang, and Kai-Nan An. "Effect of Achilles Tendon Loading on Plantar
Fascia Tension in the Standing Foot." Clinical Biomechanics 21.2 (2006): 194-203. Web.
http://tinyurl.com/AchillesLoading
450. https://www.youtube.com/user/CharlesPoujadePK
451. http://tinyurl.com/StarrettKneePain
452. http://tinyurl.com/HipHingeVideo
453. http://tinyurl.com/HipHingeArticle
454. Tsatsouline, Pavel. Enter the Kettlebell!: Strength Secret of the Soviet Supermen. St. Paul, MN: Dragon
Door Publications, 2006. Print.
http://tinyurl.com/EnterTheKettlebell
455. http://tinyurl.com/GluteMyth
456. Blache, Y., and K. Monteil. "Effect of Arm Swing on Effective Energy during Vertical Jumping:
Experimental and Simulation Study." Scandinavian Journal of Medicine & Science in Sports 23.2 (2013): n.
pag. Web.
http://tinyurl.com/ArmSwing1
457. Lees, Adrian, Jos Vanrenterghem, and Dirk De Clercq. "Understanding How an Arm Swing Enhances
Performance in the Vertical Jump." Journal of Biomechanics 37.12 (2004): 1929-940. Web.
http://tinyurl.com/ArmSwing2
458. http://tinyurl.com/PlyoPowerpoint
459. http://tinyurl.com/PostureAndHormones
460. http://tinyurl.com/KieStride
461. http://tinyurl.com/TripleJumpWR
462. http://tinyurl.com/PawingTech
463. http://tinyurl.com/PhilTribute
464. http://tinyurl.com/RussianPlyos
465. http://tinyurl.com/TrackPlyos
466. http://tinyurl.com/GunthorTraining

[177]
467. http://tinyurl.com/OMWVideo
468. "Shock Method and Plyometrics - Verkhoshansky Site." N.p., n.d. Web. 18 Nov. 2016.
http://tinyurl.com/ShockMethod
469. http://tinyurl.com/LongJumpWR
470. http://www.facebook.com/pages/Aboutcom-Track-Field/253290098050267. "Advice From a Legend
For Success in The Long Jump." About.com Sports. N.p., 2015. Web. 18 Nov. 2016.
http://tinyurl.com/PowellTips1
471. http://www.facebook.com/pages/Aboutcom-Track-Field/253290098050267. "Step-By-Step Long
Jump Tips From World Champ Mike Powell." About.com Sports. N.p., 2014. Web. 18 Nov. 2016.
http://tinyurl.com/PowellTips2
472. http://tinyurl.com/PhilRoofGap
473. http://tinyurl.com/JimmyRillaHops
474. http://tinyurl.com/LongJumpAnalysis
475. http://tinyurl.com/ThiefHands
476. http://tinyurl.com/MonkeyTraining
477. http://tinyurl.com/EliasIG
478. https://www.youtube.com/user/pkreddo
479. http://www.ampisound.com/blog/monkey/
480. http://tinyurl.com/OriginsSplitfoot
481. http://tinyurl.com/LongJumpDip
482. http://tinyurl.com/DoubleKongComp
483. http://tinyurl.com/AdvancedMotion2
484. http://tinyurl.com/Brodie2016
485. http://tinyurl.com/BrodieBeastMode
486. http://tinyurl.com/WinterKnight
487. http://tinyurl.com/RotationFixedPoint
488. http://tinyurl.com/HighBarDismounts
489. http://tinyurl.com/FoolsJam
490. Hiley, M. J., and M. R. Yeadon. "Swinging around the High Bar." Physics Education 36.1 (2000): 14-17.
Web.
http://tinyurl.com/HighBarArticle1
491. Hiley, Michael J., and M.r. Yeadon. "Optimum Technique for Generating Angular Momentum in
Accelerated Backward Giant Circles Prior to a Dismount." Journal of Applied Biomechanics 19.2 (2003):
119-30. Web.
http://tinyurl.com/HighBarArticle2
492. http://tinyurl.com/DarrylBarStory
493. http://tinyurl.com/StayMindful
494. http://tinyurl.com/InsideTheMemory
495. http://tinyurl.com/MemoryRecallProcesses

[178]
496. Schiller, Daniela, Marie-H. Monfils, Candace M. Raio, David C. Johnson, Joseph E. Ledoux, and
Elizabeth A. Phelps. "Preventing the Return of Fear in Humans Using Reconsolidation Update
Mechanisms." Nature 463.7277 (2009): 49-53. Web.
http://tinyurl.com/ReconsolidationAndFear
497. http://tinyurl.com/AlexHonnoldBrain
498. https://parkouredu.org/
499. http://tinyurl.com/AthleteVisualization
500. http://tinyurl.com/BeAndLastTheMind
501. http://stronglifts.com/5x5/
502. http://tinyurl.com/SupersetsHypertrophy
503. http://tinyurl.com/ResParkourLift
504. http://tinyurl.com/RippetoeChart
505. http://tinyurl.com/BulgarianManual
506. http://tinyurl.com/AdaptedBulgarian
507. Verkhoshansky, Yuri Verkhoshansky Natalia. Special Strength Training: Manual for Coaches. Place of
Publication Not Identified: Verkhoshansky Sstm, 2011. Print.
http://tinyurl.com/SpecialStrengthTraining
508. http://tinyurl.com/SprintMechanics
509. http://tinyurl.com/SprintMechanicsPPT
510. http://tinyurl.com/PapLifting
511. http://tinyurl.com/LitvinovWorkout
512. Bevan, Huw R., Dan J. Cunningham, Edward P. Tooley, Nick J. Owen, Christian J. Cook, and Liam P.
Kilduff. "Influence of Postactivation Potentiation on Sprinting Performance in Professional Rugby Players."
Journal of Strength and Conditioning Research 24.3 (2010): 701-05. Web.
http://tinyurl.com/PapRugby
513. Verkhoshansky, Yuri, and Mel Cunningham. Siff. Supertraining. Rome, Italy: Verkhoshansky, 2009.
Print.
http://tinyurl.com/SupertrainingBook
514. Bompa, Tudor O. Periodization Training for Sports. Champaign, IL: Human Kinetics, 1999. Print.
http://tinyurl.com/NeuralAdaptation
515. http://tinyurl.com/TexasMethod
516. http://tinyurl.com/PowerTrainingGuide
517. http://tinyurl.com/StarComplexes
518. http://tinyurl.com/ParkourImaginatively
519. http://tinyurl.com/PinkCloudsVideo
520. http://tinyurl.com/UnboxTheBox
521. http://www.catalystathletics.com/exercises/
522. http://tinyurl.com/SlowMotionSnatch
523. http://tinyurl.com/PyrrosTraining
524. http://tinyurl.com/OlyComplexes
525. http://tinyurl.com/OlyBeginners
526. http://tinyurl.com/OlyTechnique

[179]
527. http://tinyurl.com/OlyStarterProgram
528. http://tinyurl.com/800mProgram
529. http://tinyurl.com/TabataPerfected
530. http://tinyurl.com/TightAnklesWOD
531. http://tinyurl.com/FoamRollingSummary
532. http://tinyurl.com/WhenToIce1
533. http://tinyurl.com/WhenToIce2
534. http://tinyurl.com/SleepDebtPDF
535. http://tinyurl.com/SleepWeightlifting
536. http://tinyurl.com/SleepBetterTips
537. http://tinyurl.com/EasyRecoveryTips
538. Buckwalter, J. A. "Activity vs. Rest in the Treatment of Bone, Soft Tissue and Joint Injuries." The Iowa
Orthopaedic Journal (1995): n. pag. Web.
http://tinyurl.com/ActiveRestArticle
539. Nash, Charlotte E., Sharon Mickan, Chris Del Mar, and Paul Glasziou. "Resting Injured Limbs Delays
Recovery: A Systematic Review." The Journal of Family Practice (2004): n. pag. Web.
http://tinyurl.com/ImmobileOveruse
540. Maria, Gabriella Giganti. "Fracture Healing: From Basic Science to Role of Nutrition." Frontiers in
Bioscience Front Biosci 19.7 (2014): 1162. Web.
http://tinyurl.com/FoodAndBones
541. http://tinyurl.com/EasyAthleteNutrition
542. http://www.stephanevigroux.com/
543. http://skochypstiks.com/
544. http://www.traceur.com/en/
545. https://academy.parkourone.com/
546. http://www.themonkeyvault.com/
547. http://tinyurl.com/MonkeyVaultPromo
548. http://www.unparalleledmovement.com/
549. http://tinyurl.com/UnparalleledThreads
550. http://tinyurl.com/AboutApex
551. http://www.thespotmontreal.com/
552. http://tinyurl.com/TheSpotFacebook
553. http://www.originsparkour.com/classes/
554. http://www.airwipp.com/sv-SE
555. http://www.airwippacademy.com/
556. http://www.gcaparkour.com/
557. http://brooklynzoony.com/
558. http://parkourvisions.org/
559. http://www.miamifr.com/
560. http://www.train-hard.org/
561. http://parkourkeskus.fi/
562. http://breathepk.com/

[180]
563. http://www.urbanninjaparkour.com/
564. http://www.steelcityparkour.com/
565. http://www.apexmovementnorcal.com/
566. http://freedominmotiongym.com/
567. https://urbanevo.com/
568. http://tinyurl.com/AboutPrimal
569. http://www.jump-academy.com/
570. http://www.movement-karlsruhe.de/
571. http://tinyurl.com/EdenParkour
572. http://www.aapes.com.au/
573. http://tinyurl.com/IgelsGym
574. https://vk.com/blackpantherpark
575. http://www.triumphfreerunning.com/
576. http://hkpklv.com/
577. http://pathmovement.com/
578. https://www.facebook.com/TheMovementAcademyABQ/
579. http://www.amparkour.com/
580. http://swift-movement.com/
581. https://phoenixfreerunning.com/
582. http://www.ninjaquestfitness.com/
583. http://www.fightorflightacademy.com/
584. http://www.rochesterparkour.com/
585. http://www.institutduguerrier.com/parkour/
586. http://thewaypk.com/the-haven/
587. http://revolutionparkour.com/
588. https://movetoinspire.com/
589. http://ensomovement.com/
590. http://www.thebamacademy.com/parkour/
591. http://www.scottsdaleparkour.com/
592. http://www.flyingfrogacademy.com/
593. http://firestormfreerunning.com/
594. http://tinyurl.com/LearnMoreParkour
595. http://tinyurl.com/ParkourEDUCert
596. http://tinyurl.com/USAParkour
597. http://tinyurl.com/ADAPTCert
598. http://tinyurl.com/APKCert
599. http://tinyurl.com/ArtOfRetreat
600. http://tinyurl.com/NYCParkourSchools
601. http://tinyurl.com/DCParkourSchools
602. http://tinyurl.com/ParkourParksDK
603. http://tinyurl.com/ParkourCeremony
604. http://www.abstract-in-motion.com/

[181]
605. https://teamfarang.com/
606. http://tempestfreerunning.com/
607. http://tinyurl.com/JumpWestminster
608. http://muvmag.com/
609. http://tinyurl.com/RedBullAOM
610. http://tinyurl.com/AOMWiki
611. http://www.ryandoyle.co.uk/
612. http://www.apeconnection.com/
613. http://tinyurl.com/JasonPaul
614. http://tinyurl.com/SasukeWiki
615. http://tinyurl.com/ANWWiki
616. http://tinyurl.com/BrianOrosco
617. http://tinyurl.com/OlympicParkour1
618. http://tinyurl.com/OlympicParkour2
619. http://tinyurl.com/AirWipp2016
620. Rannikko, Anni, Päivi Harinen, Pasi Torvinen, and Veli Liikanen. "The Social Bordering of Lifestyle
Sports: Inclusive Principles, Exclusive Reality." Journal of Youth Studies 19.8 (2016): 1093-109. Web.
http://tinyurl.com/ParkourYouthStudies
621. http://tinyurl.com/STSPrizeMoney
622. http://www.womensparkourmovement.com/
623. http://tinyurl.com/iKOWaterCrisis
624. http://tinyurl.com/DrikVand
625. http://www.truhopesummit.com/
626. http://tinyurl.com/ParkourSeniors
627. http://tinyurl.com/ParkourSeniorsArticle
628. https://www.youtube.com/user/AeolusPK
629. http://tinyurl.com/MuvMagFearless
630. http://tinyurl.com/HolyLandParkour
631. http://tinyurl.com/SACSpeedBoo
632. http://tinyurl.com/BooJumpTraining
633. http://tinyurl.com/BraumanPodcast
634. https://www.painscience.com/
635. https://www.youtube.com/user/srujitube/videos
636. https://www.youtube.com/user/ShiferXQ
637. https://www.youtube.com/user/ACFzen
638. https://www.youtube.com/user/YoungGunzParkour
639. http://tinyurl.com/MaxBarker
640. https://www.youtube.com/user/lakemichigan16
641. http://tinyurl.com/NickOrtiz
642. https://www.youtube.com/user/alfscott11
643. http://tinyurl.com/RCAsiaTrailer
644. http://tinyurl.com/HitTheRoadParis

[182]
645. http://tinyurl.com/LovableDavid
646. http://tinyurl.com/CallumInsta16
647. http://tinyurl.com/LaFlairTicTac
648. http://tinyurl.com/TappBrosWallRun
649. http://tinyurl.com/OwnAppealParkour
650. http://tinyurl.com/HazalNehir
651. http://tinyurl.com/HikariIzumi
652. http://tinyurl.com/3RunTube
653. http://tinyurl.com/RonnieShalvis
654. https://www.youtube.com/user/MrChadparkour
655. https://www.youtube.com/user/IlariaCroftina
656. http://tinyurl.com/FatemehAkrami
657. https://www.youtube.com/user/2unique4pk
658. https://www.youtube.com/user/InControlFreeRun
659. http://en.linkparkour.com/index/
660. https://www.youtube.com/user/scandrett01
661. http://tinyurl.com/PariahParkour
662. http://tinyurl.com/SquadronParkour
663. https://www.youtube.com/user/ilikefisker
664. http://tinyurl.com/SimplicityParkour
665. https://www.youtube.com/user/palparkour
666. http://tinyurl.com/PKGazaVice
667. http://tinyurl.com/TehranParkourGirls
668. http://tinyurl.com/LiveOnParkour
669. http://tinyurl.com/SunnyIntervalsClub
670. http://tinyurl.com/CallumAPKDoc
671. http://tinyurl.com/ParkourResearch
672. http://5starsportsacademy.com/parkour.html
673. http://tinyurl.com/AlfredIdealSelf
674. https://www.youtube.com/user/catoaspmo
675. http://www.innatemovementparkour.com/
676. http://tinyurl.com/CompetitionAndDepression
677. http://www.youtube.com/sydneystunts

[183]
[184]