To practice parkour, you must have a good aerobic capacity. That can be improved with activities such as running or cycling. And anaerobic, which you can increase through, for example, lifting weights.
With general training underway, it’s time to focus on learning exercises for strength and improving your technique. Thus, it can be divided into several parts:
Jumping is the best parkour workout. The steps of any building are a suitable place to start with its different levels. Going up one or two steps seems easy in one jump. But before advancing to one more step, you have to be able to do ten repetitions landing on your toes.
Reaching 3 or 4 steps is having a good jumping level, while 5 or 6 indicate a great ability. To continue practicing your jumping, you can go outside and look for a low ledge or railing that is about the height of the stairs you’ve been using. On it, you can work more on your jumps and as you become more comfortable, find higher ledges or obstacles to jump over or onto.
A good reception technique can make the difference between getting injured or not. At any height they can be tested, it is not necessary to force the situation to make a basic landing, or a rotation landing. Therefore, when starting parkour, they should be done almost at ground level until the technique is mastered, and height and jump length can be gained.
The parkour runner should spread their legs at about shoulder width when landing, having the balls of their feet touch first to help cushion the impact, and without bending the knees more than 90 degrees. By adding difficulty, the hands can be used to help break the body when leaning forward.
Rotating motion can be used in the landing as it will help prevent falls. It consists of doing a diagonal somersault using the first shock-absorbing arm against the ground before giving way to the shoulder blade. You should never enter directly with the shoulder, to reduce the risk of breaking the clavicle.
Walk on Walls
Here the balance is basic. It is important to learn to stabilize on one leg and then the other. Later it should be done on more irregular surfaces to make it more complex, and also with both legs. Finally, you go to the street, to walk on top of the walls. Always starting with the lowest to gain confidence.
Reaching a good level of parkour is not easy, and it usually takes time to master the basic techniques. Building a strong foundation as well as practicing movements regularly will help you to see consistent progress and eventually reach intermediate and advanced parkour skills.