DRILLS CRASH COURSE INTO PARKOUR. CRASH COURSE INTO PARKOUR: Drills. Copyright 2011 by Tapp Brothers LLC. All rights reserved.

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2 This is the list of drills for the Crash Course into Parkour. You will be using them in coordination with your conditioning. Drills are what etch the movements and skills into the brain. Drills enable you to learn the skill and develop the movements much faster than just doing training without any structure. Drills allow you to develop specific areas of parkour that are essential in real life scenarios but are commonly left out with regular training. Perform these drills and you will learn your moves much faster and feel confident in your movements. You will become quicker and more agile. You will build your creativity and learn to think quickly on your feet. You will develop skills for the real life scenarios. You will improve your balance and overall body s control. Your precisions will double in length and power. You will improve on your vaults and fluidity with your vaults. You will mentally be prepared for situations where you can t risk failure. We are going to use three types of drills. The first type of drills will deal with building and learning the basic movements. The second type will deal with training the real life scenario and preparing your mind and body for real life critical situations. The third type will deal with specialization drills. Each of these drills will be focused on specific things. Now as for the exact number of reps, sets, and duration of these drills will be laid out in the schedule and we will go over how to set up reps, sets, and duration of drills that fit best for you! Page 2

3 1. Learning the Basic Moves (Repetition) This is what you re going to use to drill the basic moves when you re first starting out as well as the learning the more advanced movements once you become more seasoned. All we are going to do is repeat the movement or motion. We are going to use this in coordination with the learning system that we talked about before. We will perform sets of repetitions for each move. Listen to your body and plan accordingly. If you re doing a low stress move such as a parkour roll, you could do 3 sets of 50. If you re doing a medium stress move such as a basic vault, you could do 3 sets of 20. If you re doing a high stress move such as a huge broad jump, down level precision, you could do 3 sets of 5. Page 3

4 2 Real Life These are drills focused on the real life situation and preparing you for a real life chase. We are going to go over 3 types of drills you are going to perform to train the real life situation. These are the drills that will prepare you to think quickly on your feet, allow you to build endurance, and give you explosive power in your runs! Repetition (RR) You are going to perform runs with at least 3 consecutive moves, in quick bursts. So you will come up with a run, then perform the run, walk back to the start, rest for 1-3mins then repeat. You will do this over and over. Timed (RT) This is where you are going to time yourself on each run. You will set up a run with at least 3 consecutive moves in a row and time yourself there and back. You can either perform a pk run back or sprint back. Rest for a bit then repeat. Try to beat your time for each new run you do. Now you can have more flexibility with what runs you do and how far of runs you make if you have a friend time you. I m going to assume you won t have a training partner, so you will need to run back to your stopwatch or do a run back to keep up with the time on the stopwatch. Endurance (RE) This is where you are either going to 1, set up a run with at least 3 consecutive moves and perform them continuously at about a 60 to 70% pace. Page 4

5 Or you are going to 2, run around your environment and just overcome the obstacles that come in your path. Now if you do the second one, make sure you do it with an environment you know like the back of your hand. You don t want to get injured on a stupid careless mistake. You will want to time yourself on both. Go until you are tired. Try to go for longer and longer and increase your pace in each session. Page 5

6 3 Specialization These are drills that we are going to use to develop a certain skill or attribute. Spontaneous Challenge This drill focuses on creativity and large, quick gains in skills. You are going to survey your location and find a challenging move or take a simple move and make it challenging, and drill that move. Each time you perform the move you want to push further and further on it till you reach your goal. For example you could take a regular kong vault and mark a line a far distance away from the obstacle. Then run, do the kong, and try to land on the line that you marked a far distance away. If it s easy, push the line further back. You want to make this a challenge. Perform this 20 times for three separate moves. This will cause you to continually push and put all you have into the move. You will most likely reach goals that you didn t think you could have reached before. When you do this you will get a better understanding of your actual physical limits and you will be able to comfortably perform that move with other obstacles at higher levels. This will enable you to get large gains in your moves fast. Stick it or DIE- This drill focuses on perfecting your landings and pushes you mentally. You re going to find random moves to perform around your training area. The catch is you only get one time to do it and you have to stick it. You have to land the move perfectly first time. If you mess up or miss-step on the move at all, you have to Page 6

7 perform push-ups or Asian jumping jacks (alternate between these two on your mess ups). The number you have to do depend on your level but at least 5 to 10. So find at least twenty different obstacles to do this with. Start easy then work your way up to harder and more challenging moves. This will prepare you mentally for more extreme moves where there is no room for failure. Hot Lava This drill focuses on creativity, your ability to read your environment, and your ability to know your physical limits. It s a fun old school game, best played in a park or place filled with a lot of obstacles close together. The object of the drill is to go back and forth and around your environment without setting your feet on the ground. You imagine the ground is hot lava and you can t touch it. This forces you to use your creativity and read your environment to plan out each of your moves. It will work balance, strength, and precision. Try to challenge yourself as well, don t make it too easy! If you do fall or touch the ground you have to do 50 push-ups. Precision Frenzy This drill focuses on precision strength, gaining control on precisions, and knowing your limits with precisions. You are going to set up some precision trainers or find an area with a set of multiple precisions at different lengths and heights. Then you are going to drill your precisions. - Do 5 or 10 simple precisions at a short length. -Then do 15 or 20 at a longer length. -5 or 10 at a short length but going up a level -5 or 10 going down a level, Page 7

8 -15 or 20 simple stride precisions, - 5 or 10 long stride precisions Then start to mix it up -Do a few short - A few long - A few short - A few strides up and down levels - A few simple strides -A few precisions up and down levels You will want to perform this drill for about 15 to 25 minutes. Rest when needed. This is to focus more on the precisions than all out endurance. Work on endurance some, but you don t want to fully blow yourself out in the first 5 minutes. Balance Master This drill focuses on balance and mental endurance. Balance is great for building joints, improving stability, and increases your body s control. This is one of the key factors to preventing injury. People who have great balance rarely get injured. You lower your risk of injury by 50%. Also mentally balancing is grueling, especially for long periods of time. It s a giant game with your mind. One slip up with your mind and you will lose your balance. This is very important for developing our mind for other situations where slipping up will mean more than just losing our balance off a low to ground pole. Here s what you are going to do. First you are going to find a nice low to ground pole. Then you will perform these exercises. Page 8

9 1. Stand on the pole with both of your feet facing perpendicular from the direction of the rail. Balance like this for about one minute. 2. While still on the pole, you are going to turn 90 degrees on the rail and balance. So your feet will be parallel with the rail. One foot will be in front of the other. Balance like this for about one minute, and then switch feet. So you will be facing the same direction but now the foot that was in back will move to the foot in front. 3. Now move back to the first position, where your feet were perpendicular to the rail, but this time you are only going to balance on one foot. Do this for about a minute, and then switch to the other foot a minute. 4. Move back to the second position where you where parallel to the rail but now you are only going to balance with one foot. Do this for a minute, then switch feet and hold that for another minute. 5. Start walking back and forth on the pole. Do this for a minute. 6. Now go back to that first position, where your feet are perpendicular, and shuffle back and forth from side to side on the rail. 7. Now perform freestyle for as long as you can stand it. Perform all the moves we went over, then work on getting low, work on walking backwards and forwards, work on shuffling, try to dance on the rail, and do whatever comes to mind. If you fall off at any time just hope back on and finish your time. If you fall off more than 3 times on one exercise, move to the next one. If you want to make it more challenging, you can Page 9

10 Agility cones This drill focuses on developing quick feet. You will increase your agility and control. You are going to set up a series of cones or obstacles to maneuver your body around. You will make a short circuit containing 3 separate agility drills. You will run through the drill 8 times. So ideally you want to have all three of these exercises set up in a line so you can run through the whole drill easily. Exercise#1 Jumps This is the first exercise of the agility circuit. You are going to set up 3 obstacles to jump over, one right after another set up in a line vertically in front of you but make sure to put enough room in-between them so you can jump in and out of them without clipping or landing on them. Nothing too high, you want the obstacles to be below waist level. You are going to be performing these three jumps consecutively, one right after another. So jump, jump, jump and then you will go directly into the next exercise. Exercise #2 Shuffle Steps This is the second exercise of the agility circuit. You are going to set up six cones or flags in a vertical line with enough room for your body to go in and out of them sideways and forward and back. For this exercise you are going to alternate two movements A- the side shuffle and B- the forward and back shuffle. A- The Side Shuffle- You are going to move your body in and out of the vertical line of cones or flags going down the line from beginning to end, going in between each gap. You will do this by shuffling your legs side and at a slight angle. Your head and shoulders will be facing forward. So you will be facing the line of cones the whole time. B- The forward and back shuffle- This will be the same as the side shuffle except instead of going side to side through the line of cones you are going to be going forward and backward. Page 10

11 You will alternate the side shuffle and forward and back shuffle each time you go through the circuit. Since you will be performing the whole circuit 8 times, you will be performing side shuffles for 4 of those runs and forward and back shuffles for the other four of those runs. Exercise #3 Quick Cuts This is the third and final exercise of the agility circuit. You are going to set up six cones in a zigzag formation about 10 yards apart from each other horizontally and 5 yards apart vertically. So you will have three cones on the right side and the other 3 cones on the left side. The cones on the left and right will be ten yards apart from each other and staggered. You are going to sprint from one cone to the next, making sure to touch each cone with your hand, and making sharp cuts to do this as fast as possible. So as you make your way up the six cones you are going to be sprinting from left to right in a zigzag formation. Once you finish this walk back to the very beginning, to the first exercise. Then run through all three exercises again. You will do this 8 times. This drill will force you to focus on quick cuts and movements with your feet. Your upper body and core will also have to work to help you maintain balance and control. This will help you significantly for increasing your quickness and control in parkour Vault Flow This drill is going to focus on your vaults, making them quicker, smoother, and second nature. You re going to find a rail and work on your vaults doing whatever comes to mind. If you could find a series of poles together that would be the best for this drill. If you can t that s fine one rail can do the job. You re going to perform several vaults in a row for 30 seconds to one minute then take a 1-3min break. Do this 5 times. Page 11

12 Focus on being smooth continuous, and quick with each vault you do. You want everything to flow together. Jump rope This drill is going to focuses on body coordination and timing. Jumping rope is one of the oldest and efficient exercises you can do. It works several different muscles at once and is a great cardio workout. To master the jump rope you have to have good endurance as well as great foot work, body coordination, and timing. The jump rope will develop all those things and these things are immensely important with parkour. Having good foot coordination will mean the difference between landing that rail precision or bailing and racking yourself. The timing with your body s movements is essential to producing the most speed and power, with your wall runs, cats, and all the other basic movements. You re going to jump rope for 5 to 10 minutes straight, incorporating all of these different movements. - Basic jumps - Skipping jumps - One legged jumps - Crisscross (you crisscross the rope back and forth, making an X with your arms then going back to normal, as you switch with each jump) -Switch feet (shuffling your feet back and forth from left foot in front to right foot in front, keeping them about shoulder width apart) -Double swings (swing the rope around twice in one jump) - Backwards jumps (swinging the rope in the opposite direction) Page 12

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