Parkour Rolls and Balancing on Rails

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 Coordination of landing and rolls and balancing. 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.
Also remember that your knees shouldn't bend more that 90 degrees while landing as if you tend to bent more then the impact will reach your knee joints and may cause serious injuries.

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
Parkour Rolls (PK Rolls)	3 sets	2 sets
Standing PK Rolls (both sides)	5 rep	10 rep
Broad jump PK Roll From Elevated area (both sides)	5 rep	10 rep
Balancing
Standing on Rail (feet perpendicular)	3 min	5 min
Squats on Rail (feet perpendicular)	5 rep	10 rep
Balancing on Single leg (both legs)	2 min	3 min
Walking on Rail	3 min	5 min

Standing PK Rolls: You Start off in a standing manner and then move your upper body forward and hands towards (Left/Right) and then touch the ground and perform the roll. Remember not to bent your knees more than 90 degrees.

Broad jump PK Roll from Elevated area: You Start off by standing on a elevated area (about 2~4 feet) and perform a Broad Jump, while landing you make a Parkour Roll. Remember not to bent your knees more than 90 degrees.

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
Plank	3 sets of 30 sec each	3 sets of 1 min each
Mountain Climbers	3 sets of 10 repetition	3 sets of 20 repetition
Wide Grip Chip Ups	3 sets of 5 repetition	3 sets of 10 repetition
Push Ups	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).