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Cat Leap
Also known as: Cat, Arm Jump, Cat JumpMovement Pieces The basic sequence of micro-transitions in this move is… - Like a Precision Jump, start with your toes at the edge of the obstacle. Squat - close to 1/3 - and bring your arms down and back as you lean forward -...
Challenge Hunter
Essentials GoalTo have the most points at the end of all rounds. ChallengeYou have limited time to find your challenge and limited attempts to complete the found challenges. SpaceA large enough space with enough obstacles for players to find challenges. More players...
Finding Flow Part 2: Micro-transitions
Part 2: Micro-transitions While you hear the term “flow” thrown around a lot in Parkour, it is an aspect of movement that can be elusive without targeted practice. This series aims to clear up some of the misunderstandings that exist around conservation of momentum...
Dyno
Movement PiecesThe basic sequence of micro-transitions in this move is… - Start from a Cat Hang position on a wall high enough so your legs can be in a comfortable staggered position. The upper foot will be at least waist height and is used to support and push you...
Build a Bridge
Essentials GoalTo get yourself and your whole team to the other side of the river. ChallengeYou and your team must work together to create a bridge with limited pieces that everyone is capable of crossing. SpaceOpen space in between two obstacles as a start/finish...
Cat Pass
Also known as: Kong, Monkey Vault or Saut de Chat.Movement PiecesThe basic sequence of micro-transitions in this move is… - Choose a stable obstacle close to your hip height, with short width and enough space to place your hands on the top. - Give yourself enough...
Dragon’s Lair
Essentials GoalTo take as much treasure as possible to the home base. ChallengeTo not get caught by the dragon or step in the lava. Space A quiet space with enough obstacles to create a ground is lava type course with many different paths that intersect with each...
Static 2 Feet Inline
Also known as: Parallel balance, Straight balance, Inline balanceMovement Pieces The basic sequence of micro-transitions in this move is… - There are many ways to go up on balancing obstacles to perform this technique. For now, we will focus on a low, long bar. -...
Side Monkey
Also known as: Lateral Gallop, Sideways Monkey Crawl, Sideways QM.Movement PiecesThe basic sequence of micro-transitions for this move is... - Weight will be evenly distributed in your legs in some form of a squat. - From the squat you will shift your weight into more...
Chicken, Twin or Hero
Essentials GoalTo be the last surviving player. ChallengeTo cross to the other side of the area without being tagged. SpaceA setup that can inspire the players to utilize Parkour techniques to tag and/or to scape. PlayersAt least 4 players (one tagger, three...
Shoulder Roll
Also known as: Parkour Roll, Safety RollMovement PiecesThe basic sequence of micro-transitions in this move is… - Find yourself a flat surface to perform your Shoulder Roll. If you're starting to work on this technique we suggest rubber, foam or grass. With practice...
Parkour Ball
Essentials GoalTo take an object to a specific location. ChallengeTo catch/pass the ball without moving your feet and to navigate without touching the floor. SpaceA setup that allow players to move without touching the floor within different routes. PlayersAt least 2...
Dash Vault
Movement Pieces The basic sequence of micro-transitions in this move is… -Choose a sturdy relatively thin obstacle around your belly button height. -You’ll want to take off further away from the obstacle than for most vaults with a running jump start and a tucked L...
Laying Arch
Where should I feel this Exercise? On your Glutes, Lower, Mid and Upper Back mostly. What’s the Main Purpose? We usually float in between hyper extending and flexing our spine. This exercise allow you to strenghten the muscles needed to keep your torso straight or...
Plyometric Jump
Also known as: Plyo, Bounce, Double jump.Movement Pieces The basic sequence of micro-transitions in this move is… - Half way through your take off movement (which here is a precision jump but it can be many other techniques) bring your arms back and keep your torso...