Easiest Parkour Moves: Great For Beginners

Parkour is fascinating, especially for adrenaline seekers. It is about moving around obstacles at a speed that can improve the performer’s critical thinking skills and body conditions. If you plan to start your parkour journey anytime soon, here are the easiest parkour moves you can try that are great for building up beginners’ confidence.

1. Master The Simplest Move: Jumping Up, Down, and Over

Parkour is a very explosive activity with all the jumping, leaping, and running. Plyometric or jump training is functional and helps strengthen the lower body.
More difficult parkour moves include a jump, so honing your jumping abilities is essential. Begin by jumping with both feet from the ground to a higher level.

A bench is a good height for starting and landing lightly and controlling your body. Practice returning to the ground with both feet and repeat.

To improve your jumping skills, start to jump with one foot before you, landing lightly and in control. With each repetition, switch the lead foot to ensure that your jumping skills are balanced.

If that’s too simple, take a small running start and jump while moving. Once you’ve mastered it, move on to a higher level, repeat with both feet and one foot leading.

Find a series of nearby objects you can jump on and off while running and go through them in a series of runs, going slowly enough to stay in control but quickly enough to keep it fun.

Also, there are two aspects to it when jumping over things – jumping vertically to clear a tall object and horizontally to clear a large or long object – and many advanced parkour moves will involve these basic jumps.

Another important move in parkour is the ability to jump right over an object without touching it or stopping. Those same obstacles you jumped up on may also be good candidates for jumping over.

Make a small run-up to an object and leap over it without having to touch it, lead with one foot and lift both legs, and then continue running after landing.

The more advanced Parkour moves are leaping over higher things and hitting the ground with a roll. Simply practicing landing confidently on your feet and being ready to continue your run is a great place to start because landing correctly is half of each jump.

Once you’ve perfected some fine detail, try a higher or taller object to improve and enhance your skills, and set up a small course to run with both high and long jumps.

2. An Easy Way To Condition Your Body: Quadrupedal Movement

One of the important skills you should have in parkour is a well-coordinated body wherein you can move all your limbs in syncing actions. To achieve this, you can try doing the quadrupedal movement.

Quadrupedal movement involves all your limbs moving. It can take motions similar to animal movements such as lizards, scorpions, and apes.

You can try walking, galloping, or running like a quadruped. Knowing how to do it will be beneficial since you can use it to explore or move through narrow spaces in urban areas.

For a start, you can begin by putting all four limbs on the ground and start moving at a short distance. Then, you can start hitting higher speeds. As you do this often, your legs automatically respond to where you want to go.

You can also use quadrupedal movements to dissipate the force when landing or jumping off a higher area.

3. Be Accurate As You Can: Running Precision Jumps

Precision techniques like jumps are crucial in parkour since they enable you to jump accurately from one point to another. It requires skills and training to start and land on the precise spot that one wrong move can mean injury.

Many leaps and vaults are integrated with precision techniques to overcome obstacles efficiently. Running a precision jump is tricky because you have to ensure that there is no extra momentum that may cause you to fall if you aim to land on a ledge or a railing.

Precision jumps are also used to move over small creeks and obstacles. To do a running precision jump, run a few steps to gain momentum and jump towards a landing surface or over an obstacle.

Practice that you can land on the precise spot every time you jump. When you master this, you can use this always in your parkour journey.

4. As If Defying Gravity: Wall Run and Climb

One of the cool movements that parkour athletes do is a wall run. It allows them to climb and move in a high wall obstacle faster.

This parkour move is easy for beginners because you have to run and try to defy gravity as you run through the wall. However, it needs practice and, most importantly, confidence.

A wall run is done when obstacles are too high that you cannot do a vault immediately. The main goal before you take off is to gain height, and you can do this by gaining horizontal velocity first.

Run towards the wall; then, when you are at the right distance, jump off with one leg while the other leg should be on the side of the wall.

Push yourself up the wall from the horizontal momentum and use your arms to get an extra lift. Run to the top of the wall fast and grab the edge of the wall.

Once you have held on to the edge, you can do a vault to go over the wall. Always practice a wall run because this is a fundamental movement to conquer high obstacles.

5. Move Efficiently: Bar Kip

Hanging from a bar can be a good place to start if you want to build upper body strength and train your forearms, hands, and fingers, and it is where doing a bar kip is good.

Bar kips are parkour movements that are energy efficient. It is an effective way to get up on a bar without putting too much strength and muscle energy, unlike a muscle-up.

You use swing and momentum in a bar kip to push yourself over the bar. It needs technique but is easy once you know how to do it properly.

To begin, look for a bar that is not too tall wherein you can hold on to it with your feet still touching the ground.

Start swinging a little enough to get you up on the bar. Push your chest as you swing and maneuver yourself into a C-shape. Then, one at the right height, push yourself back and up the bar.

6. Get Back Up Faster: Kip Up

Kip up is a movement that allows a traceur to stand up like a ninja. It is where you start at a prone position and end standing. It is a must-know skill for beginners because you need to get back up efficiently when knocked down.

At the same time, when you need to recover from a fall, you can also use a kip-up. It is originally used in martial arts but has also been used in parkour, making your movements cooler.

The challenge in a kip-up is to get the right timing to pull yourself back up, but you can certainly do it with practice.

You can try a kip-up by starting in a lying position, tucking your feet towards your head, or rolling back slightly. Put your hands right next to your head.

Rock forward and up, push your body with your hands, and kick with your legs so you can stand. Ensure that your body moves forward as you come up on your feet.

When you know how to do the classic kip-up, you can try its variations, such as the no-handed kip-up, roll kip-up, starfish kip-up, and the 180 kip-up.

7. Be Fearless of Heights: Height Drops

Anything that goes up must go down, which is certainly true in parkour, and it is important to reduce the impact as you fall.

The drop-down technique will allow you to fall safely at a certain height. Although it may slow you down, it is beneficial in many situations.

To perform a drop-down, go to the edge of the wall of a building, then jump but make sure to land on the balls of your feet so that you can use your calf muscles and ankles to absorb all the weight down on your legs.

It will be hard to know if you are doing it properly, especially if you are a beginner, but the right height drop will be nice and quiet. When you land, absorb and have your hands in front of you.

You can do this at taller heights, but you must bend your knees and extend them as you jump, reaching for the ground and landing nicely and quietly. You can also use your arms to assist you while you jump.

If at a much taller height, you can also sit down and push yourself with your arms, then have your arms touching the ground; this way, you can have a more steady drop. One option is to hang down into a cat position and take the drop.

Practice it to perfection, and you can drop at any height you want. I recommend you do squats since they are one of the most effective exercises for developing lower-body strength in beginners.

8. Clear Obstacles Quicker: Do Vaulting

Clearing fences, walls, and other obstacles with a single-hand touch is a cool-looking movement, but it isn’t as difficult as beginners think.

At its most basic, a vault entails leaping with your body up and to one side, rather than straight over, as in the previous example, using your hands to direct and propel your body over the object.

One example is the monkey vault wherein you go straight over the object, with your feet and the rest of your body going between the hands as you cross it.

Vaults allow you to clear obstacles faster, but it needs established body coordination and upper body strength.

9. Be As Agile As A Cat: Cat Leap

The cat leap entails leaping onto a wall or other vertical object and landing with your hands on top and your feet against the wall.

This is usually followed by scrambling up and over the wall with your arms pressing and your feet “climbing” its face.

First, find an object with a top you can grab onto and hang from, one that isn’t sharp or covered in dirt or sand, and one that isn’t too high. You will want to land with chin-up arms, not hanging straight down.

Standing a little further away, jump with your hands slightly leading the way, landing with your hands on top, arms bent, and the bottom of your feet against the wall.

Jump back down and repeat until you’re comfortable with the move, then gradually increase the horizontal distance you jump as you gain confidence.

With each repetition, press up to the top of the wall and stand up for an added challenge.

Parkour moves like the cat leap require upper body strength; hence you should include training to develop upper strength through bodyweight training.

10. Practicing Groundworks: Swinging Through

Swinging through, also known as an “underbar,” is similar to that, except you’re not only moving while jumping to grab the bar, but you’re also jumping up and swinging through an opening with the rest of your body before landing on your feet.

Run up to a bar to practice and build strength; playgrounds are a great venue. Jump for the bar with your hands, swing your body underneath you and land away from the bar by letting go of your hands.

Once you can confidently catch the bar and swing under it, mark out a landing zone beyond the bar as if you were hitting a target, and as you jump, lift your legs and curl your body as if you were passing through a smaller opening.

This move can cause severe blistering on your hands if you aren’t used to it, so go slowly at first or wear some light gloves.

These parkour moves for beginners and basic sprinting and strength training will help lay the groundwork for more advanced moves.

Practice them all separately, and then set up a short course in your backyard or a nearby park so you can practice them all at once until you’re confident enough to run at speed.

You’ll start seeing your urban environment as a playground whole new way.

11. Avoid Trips to Emergency Rooms: Safe Landing

Landing safely and efficiently after jumping or dropping is a necessary skill for parkour and freerunning. Landing correctly allows you to get up and move on to the next obstacle immediately and, more importantly, avoid a trip to the emergency room.

How you land will be determined by several factors, including the height from which you are landing, the distance of your jump, your landing surface, and your preceding move.

Two-foot landings reduce the stress your body experiences during landing more effectively than one-foot landings. So, whenever possible, try to land on two feet.

When you land, you want your first point of contact to be with the balls of your feet, shoulder-width apart, knees over the tips of your toes.

The objective is to land as “softly” as possible. Bend your knees as you land to achieve a soft landing, but don’t bend them more than 90 degrees.

If you’re jumping or dropping from a high level, or landing with a lot of forwarding momentum, sink your torso towards your legs and place your hands on the ground to absorb some of the impacts.

Your hands on the ground allow you to jump up and run to the next obstacle. This type of landing takes practice, so start with lower drops before progressing to higher ones.

12. Fall Without Hesitation: Do A Safety Roll

Safety rolls should be on top of your list if you are a beginner. This includes the forward, side, and back roll. You must learn how to do it and ingrain to do it instinctively every time you trip or fall, which ultimately prevents injuries.

You can also use safety rolls to disperse the impact from jumps or drop movements and create flow or transitions between parkour movements.

Learn to do a safety roll in grass or sand, and avoid hard surfaces as much as possible because it will be risky for beginners. You can begin by bending your knees and determining which direction you want to go.

If you want to go right, position your right leg with your foot on the ground, then touch the ground and roll on your right shoulder at a 45-degree angle.

Putting your arms in action will absorb some impact as you roll the ground. Ensure that you will know how to roll on both sides of your shoulder to move efficiently in what direction it is easier to go.

Conclusion

It isn’t very comforting to start doing new things, but there is always a first time for everything, including parkour. This article lists the easiest moves any newbie parkour athletes can make, including you. You can also read another article I wrote for a comprehensive parkour guide for beginners, including the skills and values you need to succeed. Do not be afraid to try them out; master these moves and be ready to conquer a new world of parkour movements.

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