“Supporting the growth and development of Parkour in SEQ through quality education, collaboration, and strong leadership.”

PARKOUR

Parkour is a method of physical training that develops one’s ability to overcome obstacles (both physical and mental). It involves movement that will help if one is in a reach or escape emergency situation. Underpinning this is a philosophy of altruism and useful strength, longevity, self-improvement and self-understanding.

WEEKLY FOCUS

PRECISION

Precision jumps are standing jumps from a stationary position used to ‘jump from’ and ‘jump to’ a particular point with control and balance. This is generally used for crossing distances that cannot be easily spanned by stepping.

START
LOW

20
CONSECUTIVE

VARY
DISTANCE
/HEIGHT

WEEKLY FOCUS

RUNNING/BALANCE

As well as being useful for body awareness and to reduce the chances of injury, the ability to balance allows us to move in places and ways that others would find difficult. Running is one example of basic balance that we use everyday, which generally makes up the majority of your movement in Parkour. Considering this, it is a good idea to consider the way you run and attempt to make it as effective as possible, as bad technique can cause long lasting damage.

START
SMALL

30
MINS/DAY

RUN
QUIETLY

WEEKLY FOCUS

LANDING/ROLLS

Safe landings assist in reducing the wear and tear on joints associated with jumping and vaulting consistently. Landing without rolling is only advised on smaller drops. Once you start to add momentum and height into the equation it becomes necessary to roll. When used correctly a roll will save your body from wear and tear suffered from trying to absorb all the impact from a landing with the legs alone. A good roll is one that allows you to roll on concrete painlessly and without damaging yourself.

BOTH
SIDES

20
EACH

EVERY
DAY

WEEKLY FOCUS

TRAVERSE/CLIMB UP

Traversing is a fundamental skill of Parkour, and, as with other fundamentals, you can always improve. It builds general strength, endurance, agility and coordination. The Climb up technique is used to get up over a wall either with a run up, a dead hang or from an arm jump. Correct climb up technique will allow you to get up and over a wall quickly when applied correctly.

DIFFERENT
SURFACES

30
IN ROW

GRADUALLY
SYMMETRICAL

WEEKLY FOCUS

PASSEMENT

Basic vaults travelling over an obstacle and continuing forwards. The passement is used to quickly and smoothly pass over medium sized obstacles. It can be applied to obstacles when approaching them directly or at angles. This includes Step, Speed, Lazy and Dash Vault.

BOTH
SIDES

30
EACH

TRY HEIGHT,
SPEED, RAILS

WEEKLY FOCUS

QUADRUPEDAL

As well as being excellent for building strength, endurance and coordination, the ability to move around effectively on all four limbs can be quite useful for different contexts. Such as at height, or in shorter spaces.

ALL
STYLES

300
METERS

STAIRS
/ RAILS

WEEKLY FOCUS

POP VAULT/WALL RUN

Used to overcome obstacles that are too high to simply vault. There are many variations that all use the same basic method to get the initial height and momentum.

DIFFERENT
SURFACES

30
REPS

INCREASE
HEIGHT

WEEKLY FOCUS

ARM JUMP

The arm jump is a technique used when the distance/height between the take off point and the intended destination is too far to simply jump onto. They can be performed from standing start or a running jump, onto walls that are level with the take off point or higher.

FEET
FIRST

START
GROUND LEVEL

STANDING AND
RUNNING

WEEKLY FOCUS

TURN VAULT

A turn vault is used to place yourself on the opposite side of a wall, rail or barrier, allowing you to stop on that side if necessary. This allows you to check the other side if you’re not sure what’s there rather than blindly vaulting. It also allows you to put yourself in a better position if necessary or simply climb down.

BOTH
SIDES

30
EACH

INTORDUCE
HEIGHT

WEEKLY FOCUS

CAT PASS/KONG

The purpose of the Cat Pass is to overcome high and long obstacles. It is also very useful when attempting to Precision or Arm Jump onto another obstacle immediately after the first obstacle.

BOTH
LEGS

20
EACH

DIFFERENT
HEIGHTS

WEEKLY FOCUS

UNDERBAR

Used for passing through obstacles where there is a gap between the bar and ground or between two or more rails. This can also work for openings in obstacles with hand grip. There are two main variants, Straight and Reverse.

BOTH
LEGS

25
EACH

PROGRESSIVLEY
SMALLER GAP

WEEKLY FOCUS

TIC TAC

Often used to gain height by jumping from one wall to another, to clear objects and to allow quick redirection of momentum.

BOTH
LEGS

15
EACH

DIFFERENT
SURFACES

NEWS FEED

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