Here is a list of some of the basic Parkour descriptions along with a few pointers added to help you improve and make your journey a lot safer. :-)

It must also be noted that although these are just a few of the basic single movements, they are by no means a list of defined rules that you should adhere to and check off your list as you would with a shopping list. By simply being able to achieve these various individual movements does not automatically make you a traceur and nor does it mean you are actually doing Parkour. You need to understand the reasons behind why the movement is needed, when to use it and how to do it well in order to maximize it's efficiency.

And as we all know, Parkour is NOT about single moves. It's taking these single movements and linking them effortlessly together one after the other as you move through your environment as if in one continuous movement from point A to point B without resistance.

This requires constant practice! The famous phrase from Lisses:

"Once is never"

...and another of David Belle's sayings:

"You've done it. Now do it well!"

Another aspect to Pakour training is conditioning and exercise. Building up strength and stamina in your muscles to be able to execute these movements more efficiently, fluidly and for long periods of time. This will naturally also involve a healthy balanced diet and proper nutrition. Something every person should bring into their daily lives if they are to take their training seriously. (So no more fatty foods and sugar drinks, you hear? haha)

For the moment here, we will be focusing on the basic movements only. So follow through and get training...
The French equivalent of the movement's name has been added in brackets next to it.

I have found that in the beginning it is far easier if you break down each single movement into three basic sections, work on each section individually before gradually bringing them together to try the full movement in it's entirety. Some movements could prove to be more challenging and will take longer to master than others, so be patient and be prepared to spend a solid amount going through the basics. I call it the ACE method:

Approach
Any movements done at the beginning which lead up to the obstacle, whether it is the run up, or the swing of the arms before a precision jump, can be placed in this category.

Contact
This is the actual contact with the obstacle, whether that be in the form of your hands or feet

Exit
This comprises of the exit manouvre such as the landing or roll and generally where the momentum is then transferred into the following movement.

To discuss other training techniques, make sure you follow our forum topics on training: PKSA Forum

The Roll (Roullade) - The idea behind a roll is to transfer some of the momentum you have just generated away from your joints and into the rest of your run, so as not to place too much strain upon your legs (more importantly, your knees).

After landing a jump, take the initial impact with your legs, bend the knees, lean forwards, arms out to soften the impact some more, tuck your head towards your chin, and roll from the top-right hand side of the back of your shoulder down to your bottom-left side of your back, over the spine. Not down the centre of the spine, as the impact may injure your back. (The move may also be done starting from the top-left side of the shoulder down the bottom-right)

Precision Jump (Saut de Précision) - A pin-point jump from one precise area to the next. Used either on railings, walls or even bollards.

On jumping, tuck your legs underneath your body, stabilize your body in the air with your arms, and remain focused on the landing area. Then stretch your legs out towards the landing zone and on landing take the impact by bending your knees slightly and use your arms to stabilize the final stage in the landing.

Tic-Tac - Used to clear over low horizontal obstacles by kicking off a nearby vertical obstacles (usually walls and trees).

Running towards the vertical obstacle, kick off the ground with your strongest foot and then place the other foot at least waist high on the wall / tree and kick off in the direction of the horizontal obstacle you are wanting to clear over. When kicking off the wall remember to tuck your other leg that just kicked off the ground as close underneath you as possible to ensure it will not catch on the obstacle you are jumping over. Land, and continue with the run ...

Arm Jump (Saut de Bras) - Used to clear a gap and grab onto the opposite wall with your hands. Particularly when the distance is too far to do a normal Precision Jump.

This can either be done as a run-up, or from standing still. As you take the jump, place one foot, bended, forward along with both your arms. On nearing the wall, grab the ledge and use your foot that is in front to stop you from slamming your knee into the wall and to stabilize your body.

Pop Vault (Passe Muraille) - To pop up and scale a wall or other vertical obstacles.

As you run towards the obstacle (not too fast), kick off the ground hard with your strongest foot, place the other foot at least waist high on the obstacle and extend your arms towards the top of the obstacle while pushing off the obstacle to get that extra height while you pull yourself up at the same time.

Make sure to check the top of the obstacle where you are going to climb up before you jump for any bits of glass or sharp wire that might cut your hands.

Drop Jump (Saut de Fond) - Literally dropping from heights. Please be aware that this is one of the more dangerous movements as it involves heights and we do not recommend doing this without supervision or a spotter.

This can also either be done as a run-up, or from standing still. As you drop down make a visual mark of where you are going to land, stabilize yourself in the air with your arms, land on both feet while taking the initial impact by bending both knees, lean forward and continue into the roll to transfer the momentum of the jump. Roll out into a running position and continue with the run.

Remember to ensure that the area where you are jumping off does not have any loose gravel or bricks that might make you slip before you have even jumped off. Also make sure the area where you are landing is clear and safe for landing (uneven ground might cause an ankle to twist).

Vaults (Passement) - This helps you clear over railings and low walls and can be done in a number of different ways:

Using both hands - Run up to the obstacle, place both hands firmly on it shoulder-length apart, use your feet to kick of the ground and jump in the air. Bring your kneees together and tuck them into your chest to avoid clipping your feet, now simultaneously push yourself off the obstacle to gain extra height. Then once your body has cleared the obstacle use your arms to stabilise yourself while in the air and start focusing on the landing spot. On landing absorb the impact and continue your run.

Using only one hand - This is similar to using both hands except only this time one hand is paced on the obstacle and your body is generally in a more horizontal position to allow for balance and center of gravity.

Hanging Drop (Lache Release) - Used to drop from one higher branch/scaffolding pole to a lower one