Landing Techniques

Warm Up:

The aim of a warm up is to gradually get your whole body prepared for work. An effective warm up will:

•       Prevent injury to muscles, tendons and ligaments.
•        Prepare the body for specific exercises.
•       Increase blood flow and temperature of muscles so they will react quicker.
•       Allow a greater range of movement of joints.

Warm Up Routine:

No rest between sets.

Exercise	Minimum	Maximum
Slow jogging	3 [min]	10 [min]
Neck rotate [forward and reverse]	5 [circles per side]	10 [circles per side]
Wrist circles [forward and reverse]	5 [circles per side]	10 [circles per side]
Arm Circles [forward and reverse]	10 [circles per side]	20 [circles per side]
Hip Circles [left and right]	5 [circles per side]	10 [circles per side]
Toe Circles [forward and reverse]	5 [circles per side]	10 [circles per side]
Lunges [forward and backward]	10 [steps per side]	20 [steps per side]
High Knees	10 [steps per side]	20 [steps per side]
Skip	1 [min]	3 [min]
Broad Jump	10 [steps per side]	20 [steps per side]
Quadrupedal movement [f/b]	5 [steps per side]	10 [steps per side]

Parkour Training:

Today we are going to focus on landing techniques. The landings and rolls that we are performing should make as little sound as possible i.e silent landing and soft as possible.

We tend to produce more sound when we impact in a hard way. Impacting in a hard way will cause injuries. Just imagine if you toss a rock in a horizontal manner it will jump over the water with less noise and if you toss it vertically it will sink with loud sound. So we are trying to reduce impact energy so lets try these exercises for developing the required technique.

Parkour Training Routine:

2 min rest b/w sets and 5 min rest b/w exercises is advisory but depending on your strength you can change the rest time as required.

Exercise	Minimum	Maximum
Precision	3 sets	2 sets
Silent landing	5 rep	10 rep
Broad jumps (fixed distance)	5 rep	10 rep
Broad Jump (increasing distance)	5 rep	10 rep
Drop Precision	5 rep	10 rep
Ledge Precision	5 rep	10 rep
Landings	3 sets	2 sets
Slap landing	5 rep	10 rep
Slap landing (elevated area)	5 rep	10 rep

Silent Landing: jump up and land on the same place try not to make sound while landing.

Broad Jump (fixed distance): Make two lines which are apart from each other (medium distance that you can jump comfortable) and then jump from one line to the other as silent as possible. Also try to land on the exact line.

Broad Jumps (increasing distance): Now we are going to increase the distance with every jump till we hit 5 repetitions and then we will decrease the distance. (Start of with medium distance you are comfortable with then increase the distance by after every successful jump.)

Drop Precision: Now look for a elevated object like a table or a curb or a bench(2~4 feet) and make a line some distance away from it on the ground (this will be your landing point). Now climb the elevated object and jump onto the line.

Ledge Precision: Now you need to make a jump from the line to the elevated object. Start small for the first few weeks then gradually increase both the distance and height of the object. When i started this i used 2 feet tall park bench and distance b/w the line and object was about 2 mts.

Slap Landing: Jump up as high as possible and land on the same place. While landing try to absorb the impact with your hands (slapping on the ground/ Taking arm support).

Conditioning:

These are body weight exercises and they mainly increase strength and performance. Make sure to go at your own pace. If you can’t finish described Repetitions or sets its totally fine as we are just at the beginning and developing core strength takes time. Moreover everyone are at a Different Strength Levels so few may take more repetitions than other but remember one thing doing less repetitions with good form (posture) is better than doing more repetition with bad form (posture) so take your time and perform these exercises.

Conditioning Routine:

After every set take [1~2 min] gap (rest) and 5 min gap (rest) between exercises. [But this is not a compulsion as these are tough exercises take your own rest time is advisory].

Exercise	Minimum	Maximum
Pull Up	3 sets of 3 repetition	3 sets of 10 repetition
Static Pull UP Hold	3 sets of 5 rep or 30 sec each	3 sets of 10 repetition
Squat	3 sets of 5 repetition	3 sets of 10 repetition
Calf Raise	3 sets of 5 repetition	3 sets of 10 repetition

If you can’t perform these exercises then try to perform negative’s (examples negative pull ups, negative push ups and so on) or you can also perform supported exercises like supported pull up, push ups using knee support etc….

Stretch Routine:

1. Sitting Ham String Stretch
2. Left Ham String Stretch
3. Right Ham String Stretch
4. Cross Over Hip Stretch
5. Butterfly Stretch
6. Side Quad Stretch (both sides)
7. Standard Split Stretch
8. Sitting Split Hamstring Stretch
9. Hip Flexor (both sides)
10. Kneeling Hamstring (both sides)
11. Calf Stretch (both sides)
12. Forearm Stretch (both sides)

These are some Basic Stretch Exercises but i would suggest to develop your own Stretch Program as there are so many types of stretches that i couldn't teach them to you (due to time constrain).