Parkour Masterclass

Train foundational parkour movements across categories—takeoffs and landings, wall hanging, vaults, swings and underpass, and wall runs—to build strength and skill.

Master plyometrics by transferring momentum through precise takeoffs and lean-forward landings, keeping knees above 90 degrees with triple extension and core engagement. Repeat the precision-based sequence, swinging arms before landing.

Master running precision with a one-foot takeoff, linking arm swing and knee drive to generate height, then block the takeoff and land with knees near 90 degrees.

Master the stride and one leg jump by maintaining a horizontal trajectory, loading the takeoff leg, and stacking your arms and landing over the front foot for efficient, low-impact landings.

Master the climb up as a foundational parkour move by developing grip and leg drive, keeping arms straight, switching feet for grip, and lifting your butt to clear the wall.

Master the cat leap by absorbing impact with both legs, leaning back to keep your center of gravity behind the feet, and sliding down the wall to dissipate force.

Learn precision techniques for the 180 cat, including staying close to the wall, knee drive, bent-leg push, outer arm and knee drive, cat hang, and a controlled precision landing.

Master monkey vault by aligning your run-up with the last three steps, using a split-foot takeoff, maintaining back tension, and driving your knees up for height and a clean landing.

Learn the lazy vault via a curved, sideways approach, swinging the outer leg, leaning to the takeoff side, with hand contact and precise timing for height and length.

Master the speed step by jumping horizontally from a bench, leaning with the takeoff leg and swinging the opposite leg over the wall for a smooth landing.

Demonstrate the dive con technique, featuring a split-foot takeoff, horizontal curved jump, and hands-first landing to absorb impact, like a monkey vault.

Perform the double kong with a split-foot takeoff, push down into the wall with bent arms, drive heels and butt to horizontal, and absorb by pulling knees to chest.

Learn the start swing and hip swing in parkour, mastering level swings, driving heels, tucking knees, and extending the hips to build momentum and safe landings.

Master the kip swing from a bar by starting with a swing, driving the chest forward, lifting heels, then kicking feet to the bar and pulling over with straight arms.

Learn the underbar: load the leg behind the bar, form a u-shape with shins close, kick out and pull up for landing, and time the kick and pull for accuracy.

Lean over the bar, kick your feet back, and lift your hips for a fast flick up, then land on top of the bar with minimal impact.

Master the vertical wall run by running into the wall with hip-height foot placement and horizontal energy for grip. Drive your arms and knee upward to gain height and climb.

Learn the horizontal wall run at a 45-degree approach for grip and momentum. Takeoff from a hip-height foot, lean away from the wall, and run curved, longer steps.

Learn the tic tac: enter the wall at about 45 degrees, lean away, take off from a bent wall foot at hip height, then extend the leg toward the landing.

Master tendon-dominant strength training for parkour, supplementing training with progressive overload and load management to safely expand joint and tendon capacity.

Cultivate a positive self-image and mental health by speaking to yourself kindly, separating technique from self-worth, and building character for success in parkour.

Prioritize consistent sleep to reduce injuries and boost learning for parkour athletes. Deep sleep stores information; light sleep cleans the mind; REM sleep offers emotional insight and creativity.

Use social media to grow parkour by adding value, inspiring others, and building a brand that sustains a living beyond competitions.

Choose the right parkour shoes by prioritizing grip on rails and walls, balancing sole thickness for protection and feel, with examples like Reebok Classic Nylons, Vans, and Farhang Elevate.