The Parkour And Freerunning Handbook Pdf

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the parkour and freerunning handbook pdf

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Practitioners, called tracers or traceurs , aim to get from one point to another in a complex environment, without assistive equipment and in the fastest and most efficient way possible. Parkour includes running , climbing , swinging , vaulting , jumping, plyometrics , rolling , quadrupedal movement crawling and other movements as deemed most suitable for the situation not to be confused with freerunning. Parkour is an activity that can be practiced alone or with others and is usually carried out in urban spaces, though it can be done anywhere.

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To browse Academia. Skip to main content. By using our site, you agree to our collection of information through the use of cookies. To learn more, view our Privacy Policy. Log In Sign Up. Download Free PDF. Farah Nedjmeddine. Download PDF. A short summary of this paper. Continue reading for some common, beneficial forms of cross-training and some video examples of each.

Another discipline that is similar to parkour and freerunning, tricking is a free-form, modern offshoot of martial arts that incorporates kicks, flips, and twists into long sequences purely for creativity, aesthetics, and increased difficulty. In tricking, the only obstacle is gravity, which means that it is typically practiced in flat, open spaces like grassy fields and gymnastics floors.

While these races typically favor cross-country or trail running skills, they also commonly include challenges such as overcoming walls, crawling under barbed wire, carrying heavy objects, jumping over small fire pits, or throwing at targets. The dance consists of four main elements: toprock, footwork, power moves, and freezes. As breaking has evolved, elements from tricking, gymnastics, and martial arts like capoeira are often mixed in with the dance.

There are many types of rock climbing including free climbing, aid climbing, and free soloing. Other variations include bouldering and buildering , which require no special equipment because climbers typically don't go higher than about 15 feet off of the ground. Tumbling is an offshoot of gymnastics, focusing on floor acrobatics, that has also been extensively studied, adapted, and modified by cheerleading and martial arts.

Some martial arts like capoeira , ninjutsu, and kung fu have been instrumental in the evolution of other movement arts. Recently, other movement arts such as circus arts , street workout , pole fitness , aerial dance , and slacklining have permeated mainstream culture and provided inspiration to parkour practitioners.

Parkour gyms such as APEX Movement aim to provide a place where movement artists of all types can train alongside and collaborate with each other. However, the first conscious system of parkour practice emerged from the outskirts of Paris, France in the mid s. In the suburban towns of Lisses, Evry, and Sarcelles, a group of young boys and girls began to experiment with alternative forms of moving through urban and natural environments.

As childhood games progressed to casual training, the group of young people began to develop the fundamental movements and ideals of their practice. As the Yamakasi's warrior-like ideals eventually led them down a path to death-defying jumps and acrobatics, the media began to take notice and a world of new opportunities was opened. The Yamakasi were first featured by the French news station Stade 2 in a TV report that led to other important media opportunities.

Not long after this split, two of the remaining seven Yamakasi earned parts in a theatrical play called Notre Dame de Paris. Over the next couple years, almost all of the Yamakasi members performed in this internationally successful show.

The success of Notre Dame de Paris caught the eye of film director Luc Besson , and this ultimately led to another high profile media opportunity for the Yamakasi, Besson's film titled " Yamakasi. Jump London aired on national television in the UK and was later shown internationally, exposing a global audience to this practice for the first time. Interestingly, the word "freerunning" was originally created for Jump London as an English sounding synonym for parkour.

Over the next few years, freerunning became known as the acrobatic version of parkour and included movements that did not demonstrate utility or efficiency. One main reason for this distinction was because Jump London highlighted some flips and spins. In , Jump London was followed up with a sequel, Jump Britain , that focused on Foucan and the rise of the parkour and freerunning scene in the UK and around the world.

Through the two Jump documentaries, these movement arts received exposure as a legitimate practice and gained a valuable launching pad that would help them become featured and practiced around the world. Around the same time, the advent of YouTube and other similar social media platforms made video content creation and sharing more accessible to all, helping to spread these movement arts more rapidly around the world.

Additionally, there wasn't an easy to find or agreed upon version of the history among the founders and the definitions of the three terms were unclear.

The visual examples of the different practices often looked the same and in another Stade 2 news report , David Belle's group of traceurs used acrobatics that didn't adhere to parkour's defining elements of efficiency and utility. Confusion over parkour's definition was further compounded by David's viral video " Speed Air Man ," which also featured acrobatics. One side of the argument claimed that parkour and freerunning are pure and separate practices because parkour only uses movements of utility while freerunning is centered around self-expression.

The other side of the debate held the position that movement is movement, regardless of intention, so they used the two terms interchangeably. The prevailing conclusion nowadays is that despite having different intents, the movements and training methods of parkour and freerunning often overlap.

First, we see this overlap in parkour where either an acrobatic movement is the most efficient technique for the challenge or where acrobatic movements play a role in the training methodology to help develop important air awareness skills that a practitioner will need in some falling scenarios and other occasional areas of non-acrobatic training. We see this overlap in freerunning where strong, efficient techniques are built into a beautiful flow of aesthetic acrobatics or enhance the creative potential a practitioner can explore with more options and shapes.

Second, we also see this overlap in the way most practitioners train as they don't restrict themselves to either parkour or freerunning but instead find their own balance of both. Third, even when not utilizing specific acrobatics, relative ideas of efficiency and utility lead practitioners to prepare themselves with sometimes odd challenges that on the surface don't appear to be efficient or useful.

What it comes down to is that sometimes an outsider cannot spot exactly whether parkour or freerunning is being trained, and only the practitioner knows their true intentions. Furthermore, those intentions can sometimes span both practices in the same moment, and for all of the above reasons, parkour has become the most often used umbrella term for simplicity when not making specific references to parkour or freerunning.

There are many overlapping techniques in all movement arts, and cross-training often improves performance across many styles of movement. Additionally, most movement arts share the same physical and mental benefits.

Whatever movement art you choose to focus on, it is important to learn about the roots of what you practice. These coaches help guide efficient training practices and reduce injuries. The many parkour facilities that have popped up around the world are even further fueling the growth of the discipline.

Modeled primarily as educational facilities that both mimic the real world and provide mats and soft surfaces for safety, parkour gyms are a popular tool for modern practitioners to progress their skills.

Many practitioners now use the gym as a community place to learn and practice with the ultimate goal of applying all their skills to environments not purpose-built for parkour. One beautiful thing about parkour is that you don't need any equipment to do it. However, if you aren't a nudist and you practice in an unpredictable, outdoors area, you will want some athletic clothes and shoes to wear for minor protection.

Conversely, we do not recommend gloves, helmets, or pads in your practice. It is possible to do all the basics of parkour safely without pads or helmets, so you should strive to learn good technique rather than relying on equipment. Even though parkour will eventually result in blisters and callouses on your hands, over time your hands will become tougher. Gloves can reduce hand sensitivity and ultimately make parkour more dangerous. Because parkour is an incredibly dynamic activity, your clothing should not restrict you at all.

Some people prefer hoodies and pants to get a little extra protection against hard or rough surfaces during specific movements such as rolling or climbing. Another school of thought is that you should practice in different types of clothing so that you know how to adapt your movement to less ideal garments such as jeans or coats.

If you ask a hundred experienced traceurs what their favorite parkour shoe is, you will probably get at least different answers. As a beginner, your primary focus should be low-impact movement with good form. Shoes with minimal padding will promote better technique because of the instant feedback they provide. You will be less likely to do jumps or drops outside of your limits because if you do them wrong, you will get hurt! Training in minimalist shoes will also make your feet and entire body stronger in the long term.

I'm not saying everyone should train barefoot all the time, but you should slowly try to fix the problem of weak and stiff feet, not simply treat the symptoms by wearing a ton of extra padding and support. If you have been wearing heavily padded shoes for your whole life, your feet are probably de-conditioned and not ready for a sudden switch to minimalist shoes. In this case, I recommend getting a pair of minimalist shoes that are only for non-athletic activities at first.

For parkour and other sports, you can use padded shoes with the intent of switching to a slightly less padded shoe every few months.

The eventual goal is to do the majority of parkour training in minimalist shoes. For occasional training sessions, competitions, or performances that are more impactful than normal, it's ok to wear padded shoes for extra protection. There are a few other general things to look for in a good parkour shoe. Even though good technique can make up for a lack of grip, look for a shoe with a relatively smooth sole because it generally has more surface area and therefore, better grip.

Some rubber compounds are grippier than others, and you can usually determine this quickly by feeling the sole with your hands or testing out the shoe. Avoid hard, plastic materials on the sole of the shoe usually the arch. For obvious reasons, it is good to have shoes that are lightweight and flexible but also durable. Lastly, it is important to find a shoe that does not have an elevated heel because it puts the Achilles tendon in a constantly shortened position that will limit performance and ankle mobility in the long run.

Another amazing thing about parkour is that you can practice it in any environment, natural or manmade. While people typically practice parkour with obstacles like benches, walls, and rails, you can also practice a lot of parkour basics, such as quadrupedal movement and rolls, in the middle of an open, grassy field. A common excuse that I hear from novices is, "I don't have any good spots to practice at.

Don't go searching for places to do a particular trick you saw in a video; the true spirit of parkour is to adapt to any obstacle at hand. Even a simple rail can provide plenty of opportunities for practice. Parkour is a global phenomenon so you have a good chance of finding other traceurs in your area to practice with.

The best way to find the local parkour community is to search the Internet and Facebook for websites and groups in your area. Once you've found your local hub, you can stay updated on community events and training meetups, also known as "jams. These are typically great places to get started, learn from experienced coaches , and train in a safe and controlled environment.

If you don't have a parkour gym near you, you may be able to find a gymnastics, climbing, CrossFit, or martial arts gym where you can learn some of the basic moves. However, try not to limit yourself to these "safe" indoor facilities. Real parkour is done with unforgiving, real-world type obstacles like trees, scaffolding, walls, and rocks. A gym full of padded progressions and a plethora of obstacles can be a prime training spot, but you should also consistently test your skills and creativity in other environments.

The best way to start getting into shape for parkour is by doing parkour. Because everyone begins at a different level, there are no prerequisites for parkour. You don't have to start out with anything difficult or high impact. In fact, you should play it safe at first and stick to simple movements while you build up your level of fitness.

Balance along curbs, step over benches, or play a rousing game of "Don't touch the ground, it's made out of lava!

The Parkour Handbook

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The Ultimate Parkour & Freerunning Book PDF

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Dan Edwardes is a co-founder and managing director of Parkour Generations. Since completing his postgraduate studies at Cambridge University, he has spent years training in parkour with the movement's French pioneers. Dan has written literature on the subject published worldwide, including the parkour entry for The Extreme Sports Encyclopaedia. Parkour Generations is a leading association of parkour practitioners including Forrest, Stephane Vigroux and Sebastien Goudot as well as the world-famous Yamakasi.

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The Parkour and Freerunning Handbook

This book contains precise illustrations for the teaching of all basic techniques, easy to follow movement breakdowns and methodical tips for indoor and outdoor training. All the most common terms from the scene are listed for reference in English and French. History, philosophy, rules of behaviour, training advice based on the latest sports science knowledge, interviews from the scene about motivations and trends, advice for schools and explanations of competitions and competition criteria are a few examples of the book's contents. It also has a practical section for troubleshooting each move along with some of the possible fixes.

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Parkour: The Complete Guide To Parkour and Freerunning For Beginners (Parkour, Freerunning)

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    The Parkour and Freerunning Handbook. NM USmix/Data/US /​5 From Reviews. Dan Edwardes, Parkour Generations. *Download PDF.

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