How to learn parkour for a child and an adult: practical advice. Various Parkour Teaching Methods

Greetings to all who read our magazine for women and children - in this article we will continue to explore what parkour is. Since most teenagers are interested not only in the history of its origin, but also in parkour trick training, which we started talking about in the previous article, here the topic of our conversation will be training parkour for beginners, i.e. the very technique of performing the basic elements of this extreme sport.

The very first thing that beginner tracers (followers of parkour) are taught is to jump with a soft landing and then roll over their shoulder. "Roll" is the name of this element. Further, it will be possible to master the elements more difficult:

develop the ability to keep balance on a very narrow surface - "balance";
running along a steep wall - "valran" (wallrun);
the ability to move "goose step" on a narrow surface - "cat-balance" (catbalance);
the ability to walk on your hands - "catpace" (catpace);
in parkour, the most important thing is the ability to land correctly - “landing” (Landing) - you can’t stop after jumping from a height, your legs bend in the air and spring on the ground, i.e. then the movement continues with a jump with a flip or in some other way;
several elements that allow you to use one obstacle to overcome another, under the general name "tic-tac" (tic-tac).

To make parkour training for beginners complete, special jumps are being worked out:

the simplest ordinary jump is a drop;
a jump based on widely spaced arms, followed by the passage of bent legs between them - decoy (monkey);
jump with repulsion by hands - "hand jump";
jumping on a completely unknown surface that is untested - "blind jump"; parkour training for beginners
in the literal sense of "flying over an obstacle", i.e. jump without relying on legs or arms - spring (spring);
a jump with a landing on a very small surface, on which it is difficult to stay - "accurate jump".

How to start learning parkour for beginners, what should be taken into account?

The most important thing is to go through the basics, starting with building up the elementary physical activity. And only then master the simplest jumps, relying on hands, proper landing, roll, balance. You should not rush, jumping to a more complex one, if you have not yet mastered the simple one, you still have to come back and work it out. Immediately “like in the movies” will not work, even if you spent a lot of time watching parkour.

Only after you can easily perform the standard elements indicated above will you be able to move on to mastering more complex ones: tick-tock, decoy, spin, and so on.

Don't overestimate yourself, contact the parkour school, you can provide them with a video of how and what you do. Only after more experienced tracers tell you what is parkour training for beginners (zero level) you have passed, you can start working on the most difficult elements: wall running, balance on your hands, walking on your hands and other elements. Many of these schools teach parkour for free.

And below you can watch a video training parkour for beginners. Believe in yourself and everything will work out.

You will need:

Horizontal bar;
Sport gloves;
Rope;
timber;
Sustainable furniture moves.

Show the rest

Extreme preparation

Work on yourself

How to learn parkour for a child and an adult: practical advice

Main elements

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Training

Physical form

General exercises

Additional exercises

Since parkour tricks are quite difficult and fraught with injuries, at first it is better to work out with a trainer in a gym with the appropriate equipment (at least mats).
Where and how to learn parkour at 9-13 years old and later

A sprain or fracture will take you out of physical form for a long period of time and it is not always possible to fully recover, so the lesson should be treated with the utmost care.

How to learn parkour

Such a fashionable sports and entertainment direction today as parkour has captured the minds of young people. Having mastered this art, you will feel like a dexterous Mowgli conquering the modern urbanized jungle. Currently, there are many schools involved in the education of young jumpers. However, if you do not have the opportunity to attend such lessons, try learning parkour at home.

You will need:

Horizontal bar;
Sport gloves;
Rope;
timber;
Sustainable furniture moves.

Show the rest

Extreme preparation

In order for the body to acquire lightness and mobility, it is necessary to reconsider the whole way of life.

Switch to separate meals, eat small portions. Give preference to protein foods that will help develop muscles. Do not forget about fiber, it will carefully and thoroughly cleanse the body. Drink plenty of fluids - about 3 liters of water per day. Eat small meals, 5-6 times a day.
Spend at least an hour exercising every day. Start with simple workouts. Gradually increase the load.
Physical and strength training for parkour

Mandatory exercises: push-ups, squats, pumping the press by lifting the body. Regular running will help you both learn parkour and develop endurance.
Sleep at least 8 hours. Then you can restore energy losses.

Work on yourself

Install a horizontal bar at home in one of the doorways. Start stretching on it and learn to twist. Gradually complicate tasks.
Attach a sports ladder or several horizontal bars to the wall. Learn to move around with your hands. This is very important for a beginner parkour rider. Be sure to lay a mat or a warm blanket folded several times.
If you have horizontal bars standing nearby in your yard, start jumping from one to another. Put on special gloves beforehand, they will protect your palms from slipping, as well as from the formation of corns.
In order to learn parkour, constantly develop your legs. Jump as high as possible, jump rope exercises perfectly train the necessary muscles.
Work on balance. Stand alternately on one or the other leg, deliberately changing the position of the body. Then complicate the task by placing a bar or, for example, an old thick book under the foot.
Perform a headstand this skill is very important for parkour. For starters, you can lean your soles against the wall. During self-training, you can focus on the proposed video.

Main elements

The main problem in how to learn parkour at home is to master the technique of correct falling. Lay down the mat and start falling, grouping your body accordingly. You need to repeat the exercise until it reaches automatism.
Practice somersaults. Try to roll over, leaning on your palms.
Start jumping at home over pieces of furniture chairs, sofas. The main thing is that they are stable, and there are no breaking objects nearby.

After you master the basic techniques, go outside and hone your skills. If you make a little effort and do not stop doing parkour after a month or two, very soon you will be able to show the same high level of performance of complex elements as the masters in this video.

How to learn parkour

You will need:

Horizontal bar;
Sport gloves;
Rope;
timber;
Sustainable furniture moves.

Show the rest

Extreme preparation

In order for the body to acquire lightness and mobility, it is necessary to reconsider the whole way of life.

Switch to separate meals, eat small portions. Give preference to protein foods that will help develop muscles. Do not forget about fiber, it will carefully and thoroughly cleanse the body. Drink plenty of fluids - about 3 liters of water per day. Eat small meals, 5-6 times a day.
Spend at least an hour exercising every day. Start with simple workouts. Gradually increase the load. Mandatory exercises: push-ups, squats, pumping the press by lifting the body. Regular running will help you both learn parkour and develop endurance.
Sleep at least 8 hours. Then you can restore energy losses.

Work on yourself

Install a horizontal bar at home in one of the doorways. Start stretching on it and learn to twist. Gradually complicate tasks.
Attach a sports ladder or several horizontal bars to the wall. Learn to move around with your hands. This is very important for a beginner parkour rider. Be sure to lay a mat or a warm blanket folded several times.
If you have horizontal bars standing nearby in your yard, start jumping from one to another. Put on special gloves beforehand, they will protect your palms from slipping, as well as from the formation of corns.
In order to learn parkour, constantly develop your legs. Jump as high as possible, jump rope exercises perfectly train the necessary muscles.
Work on balance. Stand alternately on one or the other leg, deliberately changing the position of the body.
All you need to know about parkour: what it is and parkour combinations for beginners

Then complicate the task by placing a bar or, for example, an old thick book under the foot.
Perform a headstand this skill is very important for parkour. For starters, you can lean your soles against the wall. During self-training, you can focus on the proposed video.

Main elements

The main problem in how to learn parkour at home is to master the technique of correct falling. Lay down the mat and start falling, grouping your body accordingly. You need to repeat the exercise until it reaches automatism.
Practice somersaults. Try to roll over, leaning on your palms.
Start jumping at home over pieces of furniture chairs, sofas. The main thing is that they are stable, and there are no breaking objects nearby.

Parkour is an extreme and traumatic sport. However, every day he is gaining more and more fans who want to learn how to perform complex tricks.

Parkour is considered an urban sport aimed at overcoming obstacles. You can become a parkourist in specialized sports schools and start exercising at home.

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Training

No one becomes a parkourist all at once, starting with a triple somersault or jumping from rooftop to rooftop. Before learning how to perform at least the simplest tricks, you need to thoroughly prepare:

Physical form

The parkourist must be in very good physical shape:

To get started, you need to start healthy lifestyle life: watch your diet and get rid of bad habits, if they are;
Any sports training will benefit. In the first month, the usual daily exercises and jumping rope are suitable;
It is important to evenly develop the body: exercises should be complex in order to train the strength and endurance of all muscle groups;
When the general physical form is well developed, you can move on to specialized training.
How to learn parkour at home?

General exercises

The session must be at least 1 hour long.

Each workout should begin with a warm-up and a general set of exercises (they take about half the time allotted for classes);
Among experienced parkourists, running and jumping (in length and height) are considered important stages of preparation. This must be done daily, in addition to other workouts;
Mandatory exercises of push-ups, pull-ups, squats, as well as pumping the abdominal muscles.

Additional exercises

However, not every athlete can become a tracer:

It is important to quickly and accurately assess the situation. A variety of ball games and badminton train attention and reaction;
You need to have good coordination of movements. It will be useful to balance on a thin bar, learn how to quickly perform jumps with a 360-degree turn, hold complex poses with your eyes closed, etc.;
Since parkour tricks are quite difficult and fraught with injuries, at first it is better to work out with a trainer in a gym with the appropriate equipment (at least mats). A sprain or fracture will take you out of physical form for a long period of time and it is not always possible to fully recover, so the lesson should be treated with the utmost care.

Most frequently asked question among those people who are just starting to do parkour. In principle, there are only three answers: start training yourself, train with experienced tracers or organizations, or give up before you even start. We will not touch on the last option, but we will consider the first two in more detail.

parkour- this is the art of overcoming obstacles, due to the physical skills of a person, which he acquires during life or the training process, directly after familiarization with the discipline. Remember, no one will teach you and all your future beginnings are the result of the information you received from the Internet or more experienced tracers, applied in practice. You can't teach parkour, you can learn parkour, focusing on the opinions and advice of those people who have been doing it for a long time and have some experience behind them.

Where to start? Start by getting to know the history of parkour and its definition. Agree, to do what you yourself do not understand is stupid. Quite often I meet people who can’t answer a simple question: “What is parkour?” or are lost something to answer. The only thing I would like to note is that parkour is not acrobatics. Yes, tracers use acrobatic elements, some of them predominate, but it is already difficult to call them tracers. Parkour is an efficient movement that uses the arms and legs for the most part. And acrobatics adds showiness or grace in their actions, and also shows the level of your capabilities and body control in general.

If you're starting out in unassisted parkour, as I did, don't dive headfirst into the pool. Everything should be gradually from the simplest to the more complex. Your first workouts can be held on the sports grounds of schools, individual playgrounds in parks, etc. If the question “What to do” arises, refer to the parkour video, thank God there is a lot of this goodness on the Internet. Getting acquainted with the video materials, you will be able to understand how this or that element is made, because visual information is perceived better than written information.

By the way, about articles - it is also worth reading. You will also find a lot of materials on the theme of parkour elements on the net. Familiarize yourself with the terminology - it is the same and is used all over the world. This will make it easier for you to navigate the text when reading or interacting with the parkour community. Parkour training is not only cramming and working out the technique of specific elements, but also the development of reaction, coordination and endurance.

Take care of your physical preparation.

Training parkour tricks for beginners - video

People with experience in martial arts, gymnastics, athletics or other sports activities will find something easier - this is understandable. But people who previously had nothing to do with sports should include a morning workout and a set of strength exercises, such as push-ups, squats, abs, pull-ups, running or stretching, into their daily schedule.

It takes time to achieve any success. Don't get frustrated if you can't monkey or jump 2m forward from a standing position. Each organism is arranged differently, the ability to learn is the same. It takes willpower and dedication.

Do not take on what your body is not capable of. This applies more to children and adolescents from 11 to 16 years of age. Your excitement and quick-tempered attitude to business are good only if you rationally distribute your workload. Everyone wants to fly from roof to roof, or what could be more interesting than being in an abandoned building and jumping on dilapidated structures. No, that's not what parkour teaches. You must have a head on your shoulders. For a year and a half, cases of injury to children of the age indicated above have increased dramatically. They fall on the neck, break arms, legs, is that what you want? Therefore, be patient.

If you are completely lost, then there are organizations and teams that share their experience and help beginners in practice. In St. Petersburg - this is pkspa.ru. On the site you will find detailed information about the training program.

PKSPA organizes regular workouts in the gym. It all starts with a training block for beginners, then thanks to the system of dividing trainees, you will be training with people who have approximately the same experience. This allows the whole group to focus on the technique of performing simple exercises that will generally prepare you to move on to the next level of difficulty.

In summary: you can start practicing on your own and learn all the elements from the Internet, both from articles and videos about parkour, communicate with other tracers of your city or their associations. If it’s more convenient for you to study with someone, you can find an organization or team using the same Internet and join their training and learn from them.

training, parkour basics, parkour history, parkour basics

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The term "parkour" appeared in modern speech quite recently and has French roots. It defines a special technique of movement in urban conditions with overcoming a number of obstacles, such as stairs, fences, fences, roofs of houses, parapets and others. Outwardly, this activity looks very beautiful and expressive, so it is not surprising that many young people, and not so much, would like to learn parkour from scratch. To do this, you need to have a certain sports training, good coordination of movements and a sharp reaction.

At the first stage, it is recommended to train different groups muscles for endurance and strength. The following exercises will come to the rescue:

Pull-ups on the horizontal bar.
Pushups.
Handstand and headstand. This is a great workout for the vestibular apparatus.
Work on bars.
Press swing.
Long jump and high jump.
Squats and stretches.
Daily runs.

Develop balancing skills. The ability to keep your balance on any surface is vital in parkour. Stand on one leg as long as possible, then on the other. Place a narrow board or block at a low height and balance on it, jump over it. With a fairly good physical shape, you can begin to work out the simplest smooth techniques of landings, flips and jumps. Try to climb over a low wall without assistance. Do not borrow

Go to a vacant lot, an abandoned construction site, or other unsuitable places where there is a high risk of injury from broken glass or fittings. It won't be the best The best way learn the basics of parkour. Better go to the sports ground and don't forget mobile phone to call for help in case of injury.

A beginner conqueror of the concrete jungle must master the following fundamental elements of parkour:

Balance. It is especially important to maintain balance on a limited surface.
Valran. This is the art of running on a sheer surface.
Cat-balance - the ability to walk on bent legs along a narrow aisle.
Cat-pes - walking on hands.
Roll. This is an over-the-shoulder landing technique after a high jump.
Tick-tock - when one obstacle is used to pass another.

In the process of learning, you will also learn different methods of jumping with or without support on your hands, without touching the barrier. Make sure your arms and legs move in sync. So you avoid microtrauma. Video tutorials from the Internet can be a good help. You can conduct training yourself or find like-minded people with experience and ask for support and advice from them. A good instructor will tell you the best training plan, insure during a difficult or new trick. There is an opinion that beginners should only engage in physical training for at least a year, hone their landing technique and not jump from a height of more than 1.5 m.

For most tracers, parkour is akin to a philosophy of life, a new youth movement. This is not a sport or a competition, but just a way to rationally overcome the distance from point A to point B. But entertainment is provided, which proves the film about the Yamakashi team.

Parkour is a physical discipline that trains not only the skills of the body, but also expands the flexibility of the mind, points out new ways of positioning and moving the body in space, and reveals a creative approach to training. With a personal approach to exercises, parkour can reveal a deep sense of motor skills in the body, and the construction of workouts can be approached with a fair amount of imagination. However, despite the variability and variety of elements and ways of personal expression that parkour can give, there are still basic elements that are useful for any novice freerunner to master.

Mastering the trick base should be combined with general physical training. Tricks should be based on the strength, flexibility and endurance of the body. These skills can be trained in parallel with parkour training or developed right during them. The stunt base of parkour has a huge number of elements, however, there are even the most complex ones that follow and are based on the simplest skills.

jumping

Length, height and strength. The following are suitable as length exercises:

Long jump. Long jump to the distance you set, gradually increasing it.
High jump long jump. Choose a curb or beam that you can jump on and learn to jump to it from the farthest distance for you.
Long jump from hill to hill. it good exercise to develop balance in beginners. Choose two curbs located close to each other and learn how to jump from one to the other with high quality. Also, rails are suitable as a basis.

Jump Height Exercises:

Jumping to develop balance. It is convenient to train on the bars for pumping the press, which are located on outdoor areas. Jump from the upper to the lower beam, make a neat turn and jump back.
Jump to a height, pushing off the floor with both feet.
Jump high with one foot.

Jump strength is exercised by squats, squat jumps, and any related exercise that parkour naturally abounds in. Mastering the drop will help you jump safely from a great height. This is a way of soft landing, when the feet gently fall on the toes, then on the heels, and the body at this time absorbs the load, lowering to the ground with support on the hands.

It is easier to learn to drop by starting from a height of no more than a meter and gradually increasing the distance to the ground. The execution of the element involves the maximum reduction in the load on the spine, pelvis and knee joints, so it is important to monitor the soft, smooth and correct execution of jumps. If you feel a load where it should not be, reconsider the execution of the element.

Jumping with arms

When overcoming obstacles, some architectural and natural elements are easier to jump over relying on hands, and jumping on them. Such movement is best expressed by the decoy trick. Support is given on both hands, while the legs are pressed against the chest with a jump, and the body is carried forward a little. After that, it is important to change the balance of the body and gently throw the legs forward, stretching the torso behind them. Performing a trick can cause strange psychological sensations associated with an unusual way of supporting the body, so you should start learning with short and short obstacles.

There is also a way to overcome bottlenecks by relying on one hand. In this case, a jump is carried out, the weight is transferred to the support of the arm and the obstacle is overcome with a partial turn of the body. This method is suitable for overcoming railings and similar architectural elements.

somersaults

To create a quality base for exercises, it is important to master the roll. This is a way to quickly roll over one shoulder, which should finally take the load off when jumping from a great height. To learn how to roll, you definitely need to know on a flat surface, then move on to jumping from a small height and gradually increase the distance to the ground.

Read also:

Rolls allow you to protect the kneecaps from overload, their implementation should be painless. When rolling, the support goes to the soft part of the back, which collects the load. For ease of movement, it is better to master the execution of the element through both shoulders, and not just one-sided execution.

The more you are passionate about parkour, the faster you will progress in it. The philosophy of discipline makes this activity not just a good way to pump up physical fitness, but turns a creative approach to training and free movement, in fact, into a philosophy of life. It is important to bring free movement without boundaries and obstacles into your everyday thinking when solving everyday issues and work tasks.

To effectively advance in parkour, you need to have strong enough arms and legs. Training should also include a strong base on general physical education.

As regular additional exercises, you can use:

Push-ups and pull-ups to develop endurance and arm strength.
Running to build endurance, which is very important in parkour.
Squats and punching techniques to develop leg strength and endurance.
Stretching exercises. Flexibility is important when mastering acrobatic elements, in addition, it significantly strengthens the body, making it stronger.

Trying to learn how to do tricks in parkour pumps the power of the whole body well, so training can be supplemented right in the process with stretching exercises or done at the end. Strength and endurance with intensive training "to the stop" 2-4 times a week will develop naturally.

Overcoming fear

An important factor that affects the development of acrobatic elements is the ability to overcome fear. Fear causes the basic instincts of self-preservation, which contribute to the preservation of a person in a healthy state. These instincts do not have to be suppressed, because they protect the body. You just need to think over a competent sequence of mastering the exercises, which will deepen your understanding of the body, enhance the sense of the processes taking place in it and improve the sense of position in space. Gradually expanding the capabilities and improving the skills of the body will allow you to feel confident to master new elements. Of course, there must be and will definitely be moments when it is necessary to overcome fear, but these moments must be combined with a solid physical base.

Difficult elements are best done together, when a more experienced friend can insure you. Simple elements can be mastered alone. Ideally, the exact mastering of the elements should be accompanied by the recommendations of the trainer, however, parkour is a fairly free discipline and many modern freerunners once mastered everything on their own or in a circle of the same beginners.

March 1, 2017

How to learn parkour. I haven’t seen the video with these fascinating tricks, except perhaps lazy, many young guys want to learn parkour and in this article you will find training recommendations.

AT recent times while our country is gaining momentum, this movement is under strange name parkour. What is this sport? And can it be taught at home? In general, parkour is such a sports discipline, which includes the skills of owning one's own body, and the presence of excellent physical shape. It's a kind of mixture of rock climbing, athletics and martial arts. Present in parkour and elements of acrobatics. Daredevils who drive on the roofs, writing out incredible pretzels at the same time, are called tracers. As a rule, these people have never been specially trained in parkour - they are self-taught, but at the same time, many of them have excellent sports training behind them. There are many professional athletes among tracers - track and field athletes, acrobats.

Parkour began to become widespread after the release of the feature film "Yamakashi" in 2001, which tells the story of a small group of young people who strive to preserve the traditions of real ninjas and create their own direction of martial art - the art of movement in space. Literally two years after the release of the film, the first groups of enthusiasts began to form. But since young people were sorely lacking in visual aids for teaching parkour, the movement gradually began to fade away, so that after a while it would flare up with renewed vigor. Parkour has become popular in advertising campaigns, on television and in films. Therefore, courses began to appear everywhere, and then entire schools for teaching parkour. The first masters of parkour believe that the best teacher this kind of art - the street. Like break, parkour originated on the street, among ordinary youth in the yard. Soon it became a commercial enterprise, since not everyone can learn parkour on their own. This requires good physical preparation and great willpower. This is how parkour schools began to be created, as well as the already familiar schools of kick-boxing, Thai boxing. The purpose of such schools was to educate and unite people driven by one idea, who could earn money by their ability to perform great tricks.

How do you learn parkour yourself? First of all, you need to remember the basic principle of all tracers - nothing is impossible, there are only obstacles on the way to the goal that can and should be overcome. The main goal is to be faster than others at the end point of space, using only the resource of one's own body for this. The main feature of parkour is the absence of any equipment and special equipment. If a boxer needs at least gloves and a punching bag for training, then the best equipment for a tracer is a playground, a wall, a ladder or a railing.

Two types of training in parkour:

1. Free training, implying the successful execution of various movements and various exercises performed in a chaotic manner in order to reach a certain point, moving from one object to another. This type of training is not always possible even for a trained athlete, what does it say about a beginner? Indeed, in order to overcome a three-meter distance from one roof of a house to another without straining, or successfully jump from a height of one and a half meters, strong and thorough preparation is needed.