10 Essential Parkour Moves Every Beginner Should Learn

10 Essential Parkour Moves Every Beginner Should Learn

Are you a beginner looking to delve into the exhilarating world of parkour? Look no further! In this article, we will guide you through the ten essential parkour moves that every beginner should learn. Parkour is a thrilling discipline that involves navigating obstacles with speed, efficiency, and creativity. Whether you aspire to become a proficient traceur or simply want to improve your physical fitness, mastering these fundamental parkour moves will lay a solid foundation for your journey. Get ready to leap, vault, and climb your way to success as we break down each move step by step. Let’s get started!

Introduction

Parkour is a thrilling and dynamic sport that combines elements of running, jumping, and climbing to overcome obstacles in urban environments. If you are a beginner looking to venture into the world of parkour, it’s essential to start with the right foundation. In this article, we will explore the ten essential parkour moves that every beginner should learn. By mastering these moves, you will develop the strength, agility, and coordination necessary to navigate through any urban landscape with confidence. So, let’s dive in and discover the fundamental techniques that will kickstart your parkour journey!

1. Basic Parkour Movements

1.1 Jumping

Jumping is one of the fundamental movements in parkour. It involves propelling your body off the ground to overcome obstacles or traverse obstacles efficiently. Here are some key points to keep in mind when learning how to jump in parkour:

Start by practicing basic jumps like the two-foot jump or the precision jump. These jumps will help you develop your leg muscles and improve your jumping technique.
Focus on landing softly and quietly to minimize the impact on your joints. Bend your knees as you land to absorb the shock and distribute the force evenly throughout your body.
Gradually increase the height and distance of your jumps as you become more comfortable and confident. This will challenge your abilities and improve your overall jumping skills.

1.2 Landing

Landing is just as important as jumping in parkour. It involves safely absorbing the impact and maintaining control after a jump. Proper landing technique can help prevent injuries and ensure a smooth transition between movements. Consider the following tips when practicing your landing skills:

Always aim to land on the balls of your feet or the middle of your foot. Avoid landing on your heels as it can lead to excessive force on your joints.
Keep your knees bent and your body relaxed upon landing. This will help you absorb the shock and maintain balance.
Practice landing on different surfaces, such as grass, concrete, or sand, to adapt to different environments and improve your proprioception.

1.3 Rolling

Rolling is a crucial skill in parkour that allows you to maintain momentum and minimize the impact on your body when landing from a height. Rolling properly can protect your joints and help you move fluidly through your surroundings. Follow these steps to learn how to roll effectively:

Start by practicing forward rolls on a soft surface like grass or a mat. Focus on rolling diagonally across your back, from your shoulder to the opposite hip.
As you become more comfortable, progress to performing rolls on harder surfaces like concrete. Make sure to distribute the impact evenly across your back and shoulder.
Experiment with different types of rolls, such as the side roll or the dive roll, to expand your repertoire of movements and improve your overall agility.

By mastering these basic parkour movements of jumping, landing, and rolling, you will lay a solid foundation for your parkour journey. Remember to always prioritize safety, start with smaller challenges, and gradually progress to more advanced techniques. With practice and dedication, you will soon be able to navigate obstacles with ease and fluidity.

2. Climbing and Vaulting

2.1 Wall Run

Wall run is a fundamental parkour move that allows beginners to overcome vertical obstacles with ease. This move involves using the momentum from a run to propel yourself up a wall and reach higher surfaces. To execute a wall run, follow these steps:

Find a suitable wall: Look for a sturdy and flat vertical surface that provides enough space for you to run towards it.
Approach the wall: Start your run a few steps away from the wall, building up speed gradually.
Plant your foot on the wall: As you reach the wall, jump and press one foot against it, using it as a launching pad.
Propel yourself upwards: Push off with your foot and use your arms to assist in the upward movement. Keep your body close to the wall for better control.
Land safely: Extend your legs forward and prepare for landing. Aim to land softly and absorb the impact with your knees to minimize stress on your joints.

Wall runs are a great way to build strength and improve your climbing abilities. Practice this move regularly to enhance your parkour skills and gain confidence in tackling vertical obstacles.

2.2 Cat Leap

The cat leap is another important technique in parkour that allows you to jump across gaps between walls or other structures. Mastering this move will help you overcome obstacles that are too wide to simply jump over. Follow these steps to perform a cat leap effectively:

Assess the gap: Identify the distance between the two walls or structures you intend to leap across. Ensure that it is within your capabilities and that there are no obstructions in your path.
Generate momentum: Approach the starting point of your jump with a short run-up to build momentum.
Jump and reach: As you reach the edge of the starting point, jump forward and extend your arms towards the landing spot. Aim to grab onto the edge or surface with your hands.
Pull yourself up: Use your upper body strength to pull yourself up and secure a firm grip on the landing spot. Your legs may help to push your body upwards.
Land safely: Swing your legs forward and prepare for a controlled landing. Aim to land softly and absorb the impact with your knees.

With practice, the cat leap will become a valuable skill in your parkour repertoire, enabling you to navigate gaps and reach new heights.

2.3 Kong Vault

The kong vault is a dynamic and efficient move that allows you to clear obstacles by propelling your body over them. It is a combination of a dive roll and a vault, providing a smooth and fluid motion. Follow these steps to execute a kong vault:

Approach the obstacle: Run towards the obstacle with your hands slightly in front of you and your body leaning forward.
Dive forward: As you reach the obstacle, dive forward with your arms extended and your legs tucked up towards your chest.
Push off with your hands: As your hands make contact with the obstacle, push off forcefully to propel your body forward and upward.
Extend your legs: Once your body is airborne, extend your legs to clear the obstacle completely.
Prepare for landing: As you descend, tuck your legs back in and prepare for a controlled landing. Aim to land softly and absorb the impact with your knees.

The kong vault is a versatile move that allows you to overcome a variety of obstacles, such as picnic tables, rails, and low walls. Practice this move to add speed and efficiency to your parkour skills.

3. Precision and Balance

Parkour requires a combination of precision and balance. These two elements are crucial for executing moves with accuracy and control. In this section, we will explore three essential parkour techniques that focus on precision and balance.

3.1 Precision Jump

The precision jump is a fundamental move in parkour that requires precise foot placement and control. It involves jumping from one point to another with accuracy and landing on a specific target. To perform a precision jump, follow these steps:

Assess the distance: Begin by analyzing the gap you need to jump and identify a landing spot. This will help you determine the amount of force and momentum required for the jump.
Approach the edge: Stand at the edge of the starting point, ensuring you have a solid footing and a clear view of the landing spot. Keep your body relaxed and maintain a slight bend in your knees.
Generate power: Bend your knees slightly and use your arms to generate upward momentum. Focus on pushing off from the balls of your feet, propelling yourself forward.
Extend your legs: As you jump, extend your legs to maximize the distance. Keep your eyes fixed on the landing spot to maintain focus and precision.
Land with control: Aim to land softly and quietly on the target. Bend your knees upon landing to absorb the impact and maintain balance.

Remember to practice precision jumps on stable and safe surfaces before attempting more challenging obstacles. As you progress, you can gradually increase the distance and difficulty of your jumps.

3.2 Balance Training

Balance is a critical aspect of parkour as it enables you to maintain stability while performing various moves. Incorporating balance training into your parkour practice will enhance your overall control and coordination. Here are some exercises to improve your balance skills:

Single-leg stance: Stand on one leg and maintain your balance for a specific duration. Start with a few seconds and gradually increase the time as you become more comfortable.
Tightrope walk: Imagine walking on an invisible tightrope. Place one foot directly in front of the other, focusing on keeping your body aligned and maintaining stability.
Slackline exercises: Set up a slackline, which is a flat webbing suspended between two anchor points, and practice walking across it. This activity challenges your balance and core stability.
Yoga poses: Incorporate yoga poses like the Tree Pose or Warrior III Pose into your routine. These poses require concentration and balance, making them ideal for improving your parkour skills.

By incorporating balance training exercises into your parkour training regimen, you will develop better body control, stability, and precision in your movements.

3.3 Tic Tac

The tic tac is a dynamic parkour move that combines precision, balance, and wall interactions. It involves using a wall or obstacle to gain height or change direction quickly. Follow these steps to perform a tic tac:

Approach the wall: Run towards the wall at an angle, ensuring you have enough space to perform the move. Keep your eyes focused on the target spot.
Plant your foot: As you reach the wall, plant one foot on it at a slight angle. This foot will act as a platform for the push-off.
Push off the wall: Use the planted foot to push off the wall, generating upward momentum. Simultaneously, use your opposite leg to drive forward and upward.
Land with control: Aim to land on the ground or another obstacle with precision and balance. Bend your knees upon landing to absorb the impact and maintain stability.

Tic tacs can be performed on various surfaces, such as walls, rails, or even trees. Practice different variations and angles to improve your overall precision and balance while executing this move.

Remember, precision and balance are vital skills in parkour, and mastering these techniques will enhance your overall performance and open doors to more advanced moves. Practice regularly, stay focused, and always prioritize safety during your parkour training sessions.

4. Swinging and Laches

4.1 Monkey Swing

One of the most exciting and dynamic parkour moves to learn is the monkey swing. This move involves swinging from one bar or object to another using your arms and momentum. It requires upper body strength and coordination to propel yourself through the air.

To perform a monkey swing, find two bars that are at an appropriate distance apart. Begin by hanging from the first bar with your arms fully extended. Swing your body back and forth to generate momentum. As you reach the peak of your swing, release the first bar and reach out for the second bar. Aim to grab the second bar with both hands and continue the swinging motion.

Remember to keep your body tight and controlled throughout the entire movement. It may take some practice to find the right timing and rhythm, but with perseverance, you’ll be able to master the monkey swing and add it to your parkour repertoire.

4.2 Bar Lache

Another essential swinging move in parkour is the bar lache. This move involves transitioning from one bar to another by releasing your grip mid-swing and catching the second bar in mid-air. It requires a combination of upper body strength, timing, and coordination.

To perform a bar lache, start by hanging from the first bar with your arms fully extended. Swing your body back and forth, building momentum. As you reach the peak of your swing, release your grip on the first bar and extend your arms forward. Aim to catch the second bar with your hands, pulling yourself towards it and maintaining control.

It’s crucial to practice your timing and grip strength to successfully execute a bar lache. Start with shorter distances between bars and gradually increase the challenge as you become more comfortable with the movement. Always prioritize safety and ensure the bars are stable and secure before attempting any bar laches.

4.3 Underbar

The underbar is a parkour move that involves passing under a bar or obstacle while maintaining momentum. It requires agility, flexibility, and precise body control. Underbars can be found in various heights and configurations, making them a versatile move to learn.

To perform an underbar, approach the bar or obstacle with your feet shoulder-width apart. Bend your knees slightly and lower your body into a squat position. As you approach the bar, push off the ground and bring your feet up and forward, tucking your knees towards your chest. Aim to pass under the bar smoothly, keeping your body compact and in control.

It’s important to start with a bar or obstacle that is at a comfortable height and gradually progress to more challenging ones. Practice your underbar technique regularly to improve your fluidity and precision. Remember to take your time and focus on maintaining a smooth and controlled movement throughout the underbar.

5. Advanced Techniques

5.1 Wall Flip

The wall flip is an impressive and advanced parkour move that requires a combination of strength, agility, and technique. This move involves using a wall as a launching point to perform a backflip or a flip with a twist. It requires a great deal of control and spatial awareness.

To execute a wall flip, start by approaching the wall at a sprint. As you reach the wall, jump towards it and plant one foot on the wall while pushing off with your other foot. Use the momentum to tuck your knees in towards your chest and initiate the flip. As you rotate, spot your landing spot and prepare to land safely.

Mastering the wall flip takes time and practice. It’s important to start with smaller walls and gradually progress to larger ones as you build confidence and skill. Additionally, always ensure you have a safe and padded landing area to minimize the risk of injury.

5.2 Cat Backflip

The cat backflip is another advanced parkour move that adds an extra level of difficulty to the traditional backflip. This move combines the agility of a cat leap and the aerial rotation of a backflip.

To perform a cat backflip, start by standing facing a wall or ledge. Take a few steps back and gain some momentum. As you approach, jump towards the wall, placing your hands on the wall or ledge and pushing off with your legs. As you push off, tuck your knees in towards your chest and initiate the backflip rotation. Spot your landing and prepare to land safely.

The cat backflip requires a strong upper body and core strength to generate the necessary power and control for the rotation. It’s essential to practice this move on softer surfaces or with a spotter until you feel confident and comfortable executing it.

5.3 Arm Jump

The arm jump is a challenging and advanced parkour move that involves using your upper body strength to propel yourself from one obstacle to another. It requires a combination of explosive power, coordination, and precise timing.

To perform an arm jump, start by standing facing the obstacle you want to jump onto. Bend your knees and crouch down, placing your hands on the ground in front of you. Push off with your legs and simultaneously push with your arms, propelling yourself forward and upward. As you reach the peak of your jump, extend your arms and legs to reach for the target obstacle. Aim to grab onto the edge or surface of the obstacle and pull yourself up to complete the move.

The arm jump requires significant upper body strength, particularly in the arms, shoulders, and core. It’s crucial to build up your strength gradually and practice on easier obstacles before attempting more challenging ones. Additionally, always ensure you have a clear understanding of the distance and height you need to cover to safely execute the arm jump.

Remember, mastering advanced parkour techniques takes time, patience, and dedication. Always prioritize safety and gradually progress as you gain confidence and skill in each move.

In conclusion, parkour is a thrilling and dynamic sport that requires both physical and mental strength. By mastering these 10 essential parkour moves, beginners can develop a solid foundation and enhance their overall performance. It is important to remember that parkour is not just about the physical aspect, but also about pushing one’s limits and embracing the concept of freedom and self-expression. With dedication, practice, and a willingness to learn, anyone can embark on a journey to becoming a skilled parkour practitioner. So, lace up your shoes, find a suitable training spot, and start honing your parkour skills today!