Movement Library
As part of the Youth+Sport program, SPKA has developed a library of video introductions to basic Parkour movements and training concepts – specifically in the context of teaching to children.
These materials are freely accessible to all, and can be used as a guide for new instructors, or solo practitioners without access to instructors.Diese Materialien sind für alle frei zugänglich und können als Leitfaden für neue Trainer oder für Einzelpraktiker ohne Zugang zu Trainern verwendet werden.
Parkour Movement Library Collections on Vimeo (Descriptions in DE).
Some example videos are included below
Tictac
Move Focus: Tic Tac
Athletes try to generate height or distance by pushing off the wall with their feet. In doing so, they can overcome obstacles or land precisely on an obstacle. The approach angle defines the angle at which they jump away from the wall. A 45° angle to the wall is recommended as a starting point. The children and young people push off with the leg that is further away from the wall. They place their inner foot on the wall at about hip height. The tip of the foot points diagonally upwards. Then they push off with this leg upwards/forwards to overcome obstacles.
Variations:
Start by placing the inside hand on the wall to feel more secure (-)
First jump onto a defined spot on the floor (before jumping onto objects) (-)
Use the Tic Tac to overcome obstacles (+)
After the Tic Tac, land precisely on a ledge (stairs are a good place to start) (+)
Tips and tricks:
The distance to the wall is crucial when jumping off the ground. Work with the participants to find the best individual distance for efficient pushing up and away. If a wall is slippery, you will need more strength and generally a greater distance to generate the necessary speed against the wall. The closer you are to the wall, the greater the force exerted by the angle against the floor and you lose your grip.
Speed Vault
Form: Vaults
Video title: Side Vault/Speed Vault
Video description / Exercise description
Move Focus: Side Vault
Athletes overcome an obstacle head-on by placing both hands slightly offset to the side of their body. With a sideways squat jump, they jump into a short support position on their hands. While traversing, they push off strongly with both hands. They land in a running step or standing position.
Variations:
Side Vault (or Kong Vault) onto an obstacle; landing in a crouching position; back down with a second Side Vault (or Kong Vault) (simplified version: climb or jump down normally from a squat jump) (-)
Kong Vault (Cat Pass, Cat Vault): same sequence of movements, but place the hands in front of the body on the obstacle and pull the legs under the body and between the arms (+)
Helping and securing:
If they feel anxious or uncertain, you can help them over the obstacle with an upper arm grip.
Tips and tricks:
By looking towards the landing spot during and after pushing off, children and young people get into a slight forward lean for landing. Their hands just push off the obstacle quickly. As soon as their feet traverse, their hands should already be off the obstacle.
Rolls
Form: Rolls and Spins
Video title: Parkour Roll
Video description / Exercise description
Move Focus: Rolling
The technique involves rolling from the shoulder to the diagonally opposite hip. In this way, participants acquire the basic technique of the parkour roll.
Lunge to the right → place your hands in a T-position in line with your left leg at the level of your right foot (left hand = T stem; right hand = T roof) → right elbow to the floor → chin to chest and look back towards your left foot → right shoulder to the floor → push off with your left foot and roll.
Variations:
Build a gently sloping ramp using a Reuther board and a thin mat (−)
Roll down after a (designed) low jump (+)
Perform the roll on hard ground: e.g. hall floor, sports field, concrete (++)
Assist and secure:
Start on soft ground and gradually move to harder surfaces.
Tips and tricks:
If there are problems with the roll axis, parkour practitioners should do a backward roll at an angle and then immediately perform the same movement forwards.
Add On Game
Form: Creativity
Video title: Add-On
Video description / Exercise description
Move Focus: Mimicking movements
The game form should be played with 2-4 participants and a sequence of people is defined. The first person performs a movement form. This must be imitated by the next person and supplemented with another movement, and so on. This creates a run. All participants should contribute 2-4 movements to the run.
Variations:
The participants must follow the path of the previous person, but not use the same form of movement. (-)
Only one person per round adds a movement form. (1. First Round – 1st person, 2nd round – 2nd person etc.
This slows down the game and makes it easier to remember the sequence. (-)
