Learn Parkour and Freerunning - Basic to Intermediate Skills

Learn a dynamic parkour warm-up led by coach Ed, from cardio moves like jumping jacks and jump rope to mobility-focused active stretches that prevent injury.

Build parkour strength and conditioning at home with bodyweight drills, push-up progressions, pull-ups, core work, and explosive leg training, plus optional lightweight gear like a vest, bands, and dip bars.

Master the safety vault, the foundational parkour move, by building triangle hand-foot support, practicing on the floor, and gradually applying controlled speed to clear waist-high obstacles.

Master the speed vault to clear obstacles swiftly by driving up with a knee-up airborne approach, leading with the opposite leg, and extending the leg to drive the hips forward.

Learn the lazy vault and its variant for diagonal obstacle clearance, coordinating hands and feet through a windmill-like motion, and connect between lazy vaults for fluid transitions.

Master the reverse vault by aligning hand placement and twisting through the air to connect lines and obstacles with both two-handed and one-handed techniques.

Learn the Kong vault progression from low starts to longer, faster clears by mastering hip height, proper foot placement, and shoulder-friendly drills like the dunk and monkey plant.

Master the dash vault in parkour by learning a safe, energy-efficient running vault with proper takeoff distance, two-handed planting, and a committed lean back to clear obstacles.

Master the handspring vault (reelfoot) through safe progressions from handstands and softer obstacles to full inversion, focusing on pushing through the arms, hip extension, and controlled momentum.

Master the turn vault, a versatile movement to cross an obstacle while staying on top, using precise hand placement and a guided turn.

Master precision landing by jumping onto the balls of your feet, absorbing impact with the glutes and hamstrings, keeping a quiet arc and balanced landings.

Master the shoulder roll in parkour to dissipate impact from heights by landing on the shoulder blades with the chin toward the armpit, protecting the head and neck.

Learn the dive roll, building on a solid shoulder roll to safely clear obstacles with speed and air time, while protecting the head and neck for progress to front flips.

Learn the butterfly kick, using a waist-high chair for stability, mastering timing, spin, and air to create a flowing, flashy motion from setup to landing.

Learn the front flip as a safer setup for drops by building rotational momentum, mastering progressions, and using a shoulder roll to dissipate impact.

Learn the wolf flip, a quintessential parkour trick, by building a high set, mastering the back flip foundations, and practicing with a spotter on safe, grippy surfaces.

Learn to execute a back flip off objects in parkour with controlled jumps, knee-to-chest rotation, and target fixation, using spotting and crash mats for safe progression.

Master the squat on rail mount and the full frontal hip circle, gymnastics-inspired moves that help you get onto bars quickly and add flair to parkour lines.

Master the pull over with a controlled prop up, hip drive, and straight, non-swing pull to the bar, using leg-kick drills and Australian pull-ups to build strength and timing.

Master the muscle up through progressive drills from wall push-up variations to strict pull-ups, emphasizing a tight elbow tuck, a smooth hand transition, and dynamic bar control for upper-body conditioning.

Master the wall run to clear obstacles by generating lift with precise foot placement and a controlled pop up. Build grip and hand transitions for a safe, efficient ascent.

Master tic-tac technique to propel from a wall, using a 45-degree approach and three-step footwork to reach higher obstacles. Emphasizes safety, proper landing, grip, and versatility across heights.

Learn the cat leap, a practical parkour move to clear gaps, grab a wall, and climb up safely. Start low, progress to higher walls, and master landing and fall mechanics.

Join cardio kickboxing through four-exercise circuits with a warm-up and a 1-2-3-2 combo. Explore side steps, kicks, jabs, hooks, and cooldowns like pigeon pose, downward dog, and Russian twists.

perform a guided stretch sequence from right to left, including lizard and eagle arm variations, hamstring holds, butterfly stretch, saddle, and a sumo squat hold, followed by relaxation.

Transform fitness into a personal art and science by tailoring a sustainable, enjoyable program that fits your lifestyle, and set small, accountable goals to sustain long-term health.