Parkour Movements

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

Color tidy up
• 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)
Quadro pedal movements 15 Minutes
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 (Flexibility)
Session 1
Dynamic stretching
Warm-up Jogging / Running ABC’s (5 laps)
15 Minutes
Quadro pedal movements
Water break

Set up:
Split Jump Marker or cone

the kids run and jump right at

the given marker, with a choice
of right foot in front / behind,
landing on 2 feet
Course 1
20 Minutes
the kids run and jump right at
Kong Vault With Split jump the given marker, with a
choice of right foot in
front/behind, connected with
kong vault
Water break

the kids Swing at the bar by

Swing Layout/Swing bouncing back and being
Body Layout rejected by the waist

Course 2
20 Minutes
Water break
Course 3 the kids run and jump right at 15 Minutes
Split Jump + Under the given marker, with a
Bar choice of right foot in
front/behind, connected with
Under Bar

© 2020 by Sigit Muhammad Yusuf

Email : sigityusuf37@gmail.com
 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

create a team" 2 kids in pairs,

1 kid holding his friend's leg,
and his friend must follow
Course 1 Gerobak Tangan the path directed by his 15 Minutes
teammate, making forward
movements with his hands

Water break

Set up:
Rolling through the Marker atau cone
gates

How To Play:
Course 2 make 2 teams or more,
rolling race by passing the 15 Minutes
gate given

Water break
Course 3
Basic Wall Run The kids Run towards the wall 15 Minutes
and grab the wall to get to the
top
Water break

Course 4 Drop With Rolling The kids do a jump down

by continuing to roll 15 Minutes

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
Basic Bridging
Course 1
The kids lay down, then slowly 10 Minutes
lift the waist up as high as
possible until the back is
slightly bouncy, repeat slowly

Water break

Set up:
Lazy Vault game
make a track with different
obstacles
15 Minutes
How To Play:
Course 2 the kids overcome all
obstacles must use the 6Lazy
vault technique.

Water break

The kids hang their feet on

Course 3 Basic Handstand obstacles or walls, with their 15 Minutes
hands holding them to the
ground, (hanging, not full
handstand)

Water break

Start in a lunge. Put your

Course 4 Basic Cartwheel hands on the ground. Kick 20 Minutes
your feet over your head.
Kick your feet over your
head. do it slowly, using the
help of obstacle/wall

© 2020 by Sigit Muhammad Yusuf

Email : sigityusuf37@gmail.com
 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 do the kong

vault first, then slowly
Basic Dash Kong Vault jump to occupy the
obstacle with the
Course 1 position of the hand 15 Minutes
holding the buttocks, do
it over and over

Dash Kong Vault the kids do the kong

vault movement by
jumping and sitting on
the obstacle and
followed by the
movement of throwing
their feet forward like
kicking forward
Water break

Set Up:
create two flow line with the
Synchronize flow same obstacle and the same
distance

How To Play:
Course 2 the kids do Flow with a
partner, by doing the
same technique and 15 Minutes
time

Water break

The kids do a full

Course 3 Handstand handstand movement by 15 Minutes
leaning their feet against
an obstacle or wall

Water break

© 2020 by Sigit Muhammad Yusuf

Email : sigityusuf37@gmail.com
 Start in a lunge. Put your
Course 4 Cartwheel
hands on the ground. 15 Minutes
Kick your feet over your
head. Kick your feet over
your head.

Water break
Flow
Cooling
Stretching & meditation 15 Minutes
down
Closing

Diagram Kenaikan Set Latihan Dan Kesulitan Tehnik Yang Dilakukan

Intesitas dan Volume Makro (Bulanan)

Intesitas Volume

120%

100%

80%

60%

40%

20%

0%
Bulan 1 Bulan 2

Bulan Pertama : Bulan Kedua:

Intesitas :70% Intesitas : 80%
Volume : 80% Volume : 100%

Set dan Beban Latihan dapat diatur dan dinaikan secara bertahap,agar murid dapat terlihat progress dari segi
Gerakan dan Kekuatan Fisik

© 2020 by Sigit Muhammad Yusuf

Email : sigityusuf37@gmail.com
 Format Table Peniliaian Akhir

Nama Handstand/Bridge Cartwheel

Good Excellent Good Excelent

Penilaian Akhir Dilakukan Di 2 Bulan Akhir Dari Materi/Season 4 akhir

Murid Melakukan Gerakan Wajib yaitu:
- Handstand/Bridge(Kayang)
Dan Gerakan Pilihan:
- Carthwheel (Meroda)

Kriteria Penilaian yaitu : Detail Penilaian :

Handstand: 75 Point Good : Point Asli
Bridge : 80 Point Excellent : Point Murni Ditambah 20 point
Carthwheel : 90 point

Range Penilaian Akhir (pemberian Ranked Pada Sertifikat)

- 100-130 (Bravo)
- 131-180 (Alpha)

© 2020 by Sigit Muhammad Yusuf

Email : sigityusuf37@gmail.com
© 2020 by Sigit Muhammad Yusuf
Email : sigityusuf37@gmail.com