A concrete plan
In the noncompetitive discipline known as parkour, you move through the environment as efficiently as possible, using only the human body. Parkour, which originated in France and is becoming increasingly popular in the U.S., incorporates vaulting, jumping, skipping, climbing, running, hanging, swinging and other moves as participants proceed from one place to another. Enthusiasts are drawn to the broad navigational possibilities and challenges, with no rules and no set techniques.
Parkour does require a certain level of athleticism, and the more athletic one is, the easier (and more fun) it is to traverse the terrain, be it concrete or earth. Anyone starting from scratch may want to begin more traditional strength and cardio training before tackling parkour moves or while learning them. Upper-body strength is especially important for climbing walls and vaulting, while leg strength is paramount for jumps. Strong joints make for better landings, and good cardio function is necessary for moves that require endurance. Core strength is key since it’s integral to almost every move. Balance and core strength are required for safe landings.
Parkour itself is excellent for training pretty much all the muscles of the body as well as building bone density.
The exercises here, demonstrated by Cliff Kravit, a parkour instructor (www.lagymnastics .com/index.php) and founder of PKCali (www .pkcali.com/news.php), an online resource for parkour in Southern California, are based on fundamental parkour moves. He showed off some of those moves at UCLA’s building-dense landscape, taking advantage of the many stairways, walls and curbs. But they can be done anywhere there are stairs, ledges, walls, railings -- even trees. Try a downtown center or parks. Though urban locations offer fairly flat terrain, Kravit recommends wearing comfy clothes and shoes that allow for movement (tennis shoes or canvas flats might be easiest for beginners).
Some believe traceurs -- those who practice parkour -- are just thrill-seekers, but Kravit says that’s not the case. Safety is vital, and progression is key -- you build on basic moves until proficiency is attained. Focus on the exercise before, during and after completing it; losing concentration can mean tripping, slipping or falling. Beginners should practice on flat ground whenever possible, gradually increasing the difficulty, and use a spotter when necessary.
There’s no recommended number of sets or reps for each move; one’s fitness level, Kravit says, will determine how many should be done. Always strive to maintain good form, and avoid fatigue that can lead to injury.
--
Cat vault, saut de chat, or Kong vault
This basic move entails leaping over a waist-high obstacle that has some depth to it and has a flat top -- a low wall, say. It’s a quadrupedal movement (involving arms and legs), so both upper and lower body muscles are engaged.
To start, take a few running steps toward the obstacle, place both hands on the far end, tuck the legs and bring them through, using the momentum to jump over the wall. “You want to keep moving forward, and continue the momentum and fluidity,” Kravit says, so keep running a bit after landing. To make this move easier, jump and stop on the top of the wall, knees bent, then jump down. Doing this a few times will work the cardiovascular system.
--
Step-up
This move is good preparation for climbing walls, which often requires a burst of speed and power to propel the body vertically. Step up on a flat, elevated surface, about one to 1 1/2 feet high, with the ball of the foot, then drive the body upward, hands reaching above the head, before landing on the ground, knees bent to absorb the impact. Beginners can try this without the jump. Repeat, then switch legs.
--
Box jump
Find a flat, wide surface on which you can jump comfortably, even if it’s only six inches off the ground, like a low curb or stair. Bend the knees and jump up, landing on both feet, then immediately jump down and repeat. “It should be a quick re-bound,” says Kravit. If going up and down that quickly is too difficult, try adding an extra hop while on the ground; this will also help stabilize the body. Leg and core muscles are engaged, and this exercise also trains fast-twitch muscle fibers, which are needed for quick bursts of speed or strength, and are important in jumps, a cornerstone of parkour.
--
Sideways quadrupedal stair exercise
Facing sideways on a flight of stairs, place hands on two consecutive steps and propel the legs upward, using the upper body, and lifting the feet up a couple of steps higher than the hands. This move targets upper-body muscles -- especially the lats -- and the core. Going down will be easier, but use the same method: Place the hands first, then propel the legs downward using the upper body to control the movement.
--
Cat balance
This is another quadrupedal movement that mimics the way a cat walks, and gives a full-body workout. On a low ledge or the ground (try to find a seam in the sidewalk), crouch on hands and feet, making sure the hips aren’t elevated too high and the knees aren’t touching the ground. Move backward and forward in a line, placing weight on arms and legs, keeping the head and neck aligned and always looking just ahead of the hands, which will help maintain balance.
“This gets you used to being horizontal and low to the ground,” Kravit says. “It’s about developing that center of balance, and [it] gets you used to moving the arms and legs in conjunction with one another.”
--
Wall shimmy
Strong arm and back muscles are needed for this exercise. Find a wall from which you can hang without touching the ground. Grasp the top of the wall with both hands, and place the balls of the feet against the wall, bending the knees. Shift your body sideways along the wall, moving one hand and foot at the same time, then the other hand and foot. Mastering this move will make wall climbs easier, since it gets the body strong and stable for more advanced work.
--
Cat jump or Kong vault up stairs
This variation on the basic Kong vault uses stairs and is another quadrupedal movement. Starting in a crouch, push off with the legs, land the jump on the hands a few stairs up and then bring the feet up, landing on a stair lower than the hands. Use the upper body to absorb some of the impact of the jump so that the knees don’t feel all of it. Continue up the stairs, but walk down -- do not do this exercise down the stairs.
--
Precision jump
Pick two points with some distance between them; beginners can practice on flat ground; those who are more advanced can choose a more elevated spot, such as a low curb or wall. Choose a spot on which to land, and starting in a squat position, jump and try to land on that exact spot, never taking your eyes off the mark. Use the arms to propel the body upward and strive for a full-body extension if making a long jump. Land on the balls of the feet with knees bent to absorb impact. Take a moment to find your center of balance before jumping again. This exercise works the legs and trains core muscles.
--