learn parkour

Parkour is a challenging and demanding discipline, therefore learning Parkour must always be approached with sensibility and caution. An understanding of the work and fitness involved in becoming a good traceur is essential.

This explanation shows how to develop your training without reference to too much specific movement - each traceur must find their own way - there is no list of tricks to tick off. For advice on more specific techniques, please refer to the forums. Also try and meet up with othr traceurs as soon as possible to share experiences.

If you are looking for Parkour coaching for yourself or a group, please check out
Glasgow Parkour Coaching.com Understanding The first thing to do is to get a good grasp of what parkour is and what it means to be a traceur. Read the what is parkour section on this site to learn this. Your understanding and realisation of what Parkour is will develop as your training and experience develop. The understanding of each and every movement that you perform is also a very important skill to develop. Parkour is about self-improvement - therefore you must be your own critic. Get into the habit of breaking down every movement that you perform and looking for mistakes, improvements and ways to make the movement more silent and efficient. Teaching the Body Parkour first and foremost is about movement. Your body must be trained and developed, through repetition and work, to perform many diverse movements instinctively. Diversity is extremely important in Parkour as the goal is to be able to move in any environment.
A good skill to develop first is foot placement,sensetivity and touch. This involves training your feet and your hands - your body's feeling - to different surfaces, shapes and environments.
Walk along walls/rails/trees/anything/everything. Develop your balance over very diverse surfaces and very small spaces and take care to move slowly and understand the control required at each part of your movement.
This is an elementary skill in parkour and will give you the grounding needed to perform more complex techniques in any space, as you will be competent at simple movement in any spaces. This part or learning is often overlooked and catches up with traceurs later in their progression if it is missed out - when a technique has to be performed in a very precise or narrow space, a traceur must be able to move confidently in that space. Strength and Conditioning In order to perform movements strongly and safely in Parkour, you must train your body to be very fit. As well as sprinting,running and stamina work, there are various conditioning excercises which are good for making the body strong enough for Parkour. It is a good idea to perform these exercises outside as this makes sure that your body gets used to sufaces and materials that you will encounter when performing parkour. Glasgow Traceur Zeno has made these videos to show various excercises: Upperbody Conditioning

Lowerbody Conditioning
Parkour Specific Movement There are various techniques, such as a variety of vaults which are quite specific to Parkour. Every person's movement is individual and it's important to note that the more specific moves are not a list to tick off. As a traceur you should focus on finding your own way.
It is important to have a good solid basis in foot placement and touch before moving on to learning more demanding movements.
For advice on specific movements, please refer to the forums. Your Parkour Every Traceur must progress at their own level. Enjoy your training at your own pace and try to progress and learn slowly. There is no rush to learn, and often traceurs who try to fit everything in quickly tend to be weak and have sloppy techniques.
There is no competition in Parkour - move at your own place and strive to progress for yourself.

Written by Chris Grant

学习跑酷

酷是一项充满挑战和危险的体育项目，因此学习跑酷时必须时刻保持清醒和敏感。而对这项运动有着深入的了解是成为一个良好的跑酷者所必不可少的条件。

这说明你必须发展自己的训练方式而不是参考各种繁杂的特定动作——每个跑酷者必须创造属于自己的练习方式。若想了解更多特殊技巧，请访问我们的论坛。同时也可以与其他跑酷者交流。

如果你正在寻找一个学习跑酷的小组，可以访问Glasgow Parkour Coaching.com

对跑酷的理解

首先你要做的是了解什么是跑酷以及怎样才能成为一个跑酷者。你的理解和感悟将会与训练和经验一道提高你跑酷水平。

了解你做的每一个动作是一项对提升水平很重要的技能。跑酷是一项自我改良的运动——也就是说你必须由自己来提出改进意见。通过对每个习惯动作的重新审视并找出缺点，来对其改进使自己的动作更为轻便和有效。

形成身体的穿越本能

穿越是跑酷最基本也是最主要的内容。你的身体必须通过多次重复的练习来形成穿越的本能。作为跑酷中的重要内容：种类繁多的技术动作就是用于在各种环境下进行穿越的。

一个好的动作技术最初是由脚的放置位置、敏感性和触觉构成的。这意味着你需要在不同的表面、形状和环境中培养你的脚和手及身体的感觉。

穿越墙壁、栏杆、树木..等任何障碍用来培养平衡感使你在各种不同表面和狭小的地方能够小心缓慢得穿过并且使你明白对自身的控制是穿越必不可少的一部分。

这是跑酷的基础技能，它可以使你有基础去学习在各种情况下更为复杂的技巧，从而能在任何地方轻松得穿越。

这在初期经常被忽视，但却是之后成为一个真正的跑酷者所必须的技能——

当一个技术动作需要在狭小的空间内进行时，跑酷者首先应该能轻松地在这种空间里移动。

力量及协调

为了更加顺利和安全地完成跑酷动作，你必须训练自己的身体以便适应这种动作。有很多种方法能够提升你的身体素质从而满足跑酷的要求。同时建议在进行户外练习时注意安全防护措施。

Zeno制作了以下视频来演示几种练习方式：

上半身

下半身

跑酷的特殊动作

跑酷中有许多技术动作，即使同一种动作也有很多种变化。每个人都可以形成自己的个性动作而无需受他人的限制。作为一个跑酷者，你必须专注于你自己的个性方式。在学习高难度的动作前你必须先对自己的手脚位置的控制有相当坚实的基础。

如果你想获取各种技术动作的方法，可以访问论坛。

属于你的跑酷

跑酷者必须以自己的能力为基础来设定自己的训练进展。按自己的步骤来享受自己的训练，但不要急于求成。学习没有速成的方法，有的跑酷者就是因为急于求成反而变得心灰意冷。

跑酷没有终点，按照自己的方式来提升自己的水平吧！

译者：简单来说，跑酷其实就是障碍穿越跑，和障碍跑的区别在于可以用身体的各个部分来辅助穿越。它讲究自身的协调性和控制力，力量和耐力是由个人根据自己的需要而定。高级跑酷者可以说是很强悍的，通过这个视频就可以了解大概。最后做下小公告（非广告），上海中山公园附近的跑酷爱好者可以加QQ群10601330