Parkour Movements

Vaulting
Jumping &
Balance Landing Safely Swinging
Dropping vault Climbing
Speed
Walking on the Precision jump Two-foot landing / Swing bar to
Quadro Pedal vault
rail Running normal landing bar
Movements Gap jump Lazy vault Climb up
Kong
Tic-tac Wall run
Quadro pedal vault
Rolling Under bar
on the rail Dash
Drop Cat leap
vault

Class Age Level LTAD Stage Parkour Moves Game Plan

 Quadro Pedal
Movements  The floor is lava
 Balancing  Obstacle games
Little 4 – 6 yr Beginner Active Start
 Running  Color tidy up
Parkour Class DGC

 Jumping & Drop  Pass the bridge

 Landing  Obstacle run race

Basic  Vaulting  Rolling through the
Junior 7 – 9 yr FUNdamental  Climbing gates
Beginner  Swinging  Chase tag

Beyond basic  Follow the leader

 Progressive moves
Basic  Synchronize flow
Mega 9 – 12 yr Learning to Train  Flow making
 Speed run
Beginner

Session Plan
Dynamic stretching
Warm-up Jogging / Running ABC’s (5 laps)
15 Minutes
Quadro pedal movements
Water break & Set-up
Parkour moves 1
Course 1
Game plan 1 15 Minutes
Water break & Set-up
Parkour moves 2
Course 2
Game plan 2 15 Minutes
Water break & Set-up
Parkour moves 3
Course 3
Game plan 3 15 Minutes
Water break & Set-up
Parkour moves 4
Course 4
Game plan 4 15 Minutes
Water break & Set-up
Flow / Conditioning
Coolin-down Stretching & meditation 15 Minutes
Closing

Note : if only 1 or under 5 students, the class duration will decrease to 60 minutes

© 2020 by Sigit Muhammad Yusuf

Email : sigityusuf37@gmail.com
 Focus Exercise Mastery
Level 1 (season 1)

© 2020 by Sigit Muhammad Yusuf

Email : sigityusuf37@gmail.com
 Session Plans (Speed)
Session 1
Dynamic stretching
Warm-up Jogging / Running ABC’s (5 laps)
15 Minutes
Quadro pedal movements
Water break
one leg is positioned
Lunges and Jump Lunges forward with the knee
bent and the foot flat
on the ground while
the other leg is
positioned behind.
Set-up:
Course 1 Make a two
pancake/ markers. 20 Minutes

How to play:
The kids stand on the
marks then put 1 of
their feet on the marks
in front of them in turn.

Water break
using a single pedestal
with maximum
explosion, with a
horizontal trajectory,
Lateral Bounds and carried out
Course 2 repeatedly 20 Minutes

Water break
Slow move kong
Course 3 Kong Vault
vaulting, right & left 15 Minutes
Slow move Kong

© 2020 by Sigit Muhammad Yusuf

Email : sigityusuf37@gmail.com
 vaulting, right & left

Water break
Flow
Cooling
Stretching & meditation 20 Minutes
down
Closing

© 2020 by Sigit Muhammad Yusuf

Email : sigityusuf37@gmail.com
 Session 2

Dynamic stretching
Warm-up Jogging / Running ABC’s (5 laps)
15 Minutes
Quadro pedal movements
Water break
Doing a jump by lifting
the left / right leg
alternately crossing
with the swinging arm
Course 1 Hop Jump Bounding
upwards. 15 Minutes

Water break
The Kids Ran towards
the Touchdownd line
Running Touchdown with the other The Kids
being chased
Set up:
Make Start and
Touchdown Lines.
Course 2
15 Minutes
How to pay:
Team Running
Preparing at the starting
line, Scouting Team
Preparing at Pancake,
Coach gives command,
Team Capturing wins If
successful hits Team
Running before
reaching the touchdown
Water break
Course 3 Leg Raises Use the Bars
15 Minutes
Water break
Side roll, right-left
Course 4 Rolling Rolling, right-left
15 Minutes
Jump & roll
Water break
Flow
Cooling
Stretching & meditation 15 Minutes
down
Closing

© 2020 by Sigit Muhammad Yusuf

Email : sigityusuf37@gmail.com
 Session 3

Dynamic stretching
Warm-up Jogging / Running ABC’s (5 laps)
15 Minutes
Quadro pedal movements
Water break
Perform a running
Plyomatric mounth Climbing
motion in place with 1
Course 1 hand against the wall
15 Minutes
perform a side jump
plyomatric Mounth Climbing with using 1 foot and land on
Run 2 feet
Water break
Chase and tag is where
2 teams compete to get
Chase And Tag
points with chases and
tags under the time
limit.
Set up:
Course 2
Create Obstacle and 20 Minutes
Provide explanation of
game rules.

How to play:
1 of the representatives
of the 2 teams enter
the arena. To start the
game, when the Coach
gives the command, the
game starts with the
coach's adjusted time.
Water break
The Kids Take a jump
from the obstacle to the
Course 3 Drop Rolling sign and roll 15 Minutes

Water break
the kids swing forward
at the bars to the sign
Course 4 Swing Drop Rolling and do rolling 10 Minutes

Water break
Flow
Cooling
Stretching & meditation 15 Minutes
down
Closing
© 2020 by Sigit Muhammad Yusuf
Email : sigityusuf37@gmail.com
 Session 4

Dynamic stretching
Warm-up Jogging / Running ABC’s (5 laps)
15 Minutes
Quadro pedal movements
Water break

The kids kick the wall to

Basic Tic-Tac change direction
Course 1
15 Minutes
The kids run towards
Tic-tac with Run the wall and kick the
wall to change direction
followed by running
towards the finish line
Water break

Passing all the Obstacles

Speed FLow with the fastest Limit

Set up:
Course 2 Make Obstacle,start
Line using a cone and 15 Minutes
finnish line

Water break
The Perform moves
only by Rolling, to
Course 3 Rolling Games
reach the finish line 15 Minutes

Water break
Slow move kong
vaulting, right & left
Course 4 Kong Vaulting
Slow move Kong 15 Minutes
vaulting, right & left
Water break
Flow
Cooling
Stretching & meditation 15 Minutes
down
Closing

© 2020 by Sigit Muhammad Yusuf

Email : sigityusuf37@gmail.com
 Session 5

© 2020 by Sigit Muhammad Yusuf

Email : sigityusuf37@gmail.com