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Category: Skills

  • Flow Drills to Improve Your Parkour Style

    Flow Drills to Improve Your Parkour Style

    Flow Drills to Improve Your Parkour Style

    Want to move like water? Want your parkour to look smooth and fun? This guide has easy drills to help you connect moves more cleanly. The tips are simple. They are safe. They help your style grow fast.

    Why flow matters

    Flow means one move melts into the next. You keep speed, control, and style. Flow makes parkour look cool. It also keeps you safe. When you flow, you think less and feel more.

    Warm-up (don’t skip it!)

    A good warm-up wakes your body. It lowers chance of injury. Spend 8–15 minutes on this:

    • Light jog or jump rope (3–5 minutes).
    • Joint circles: ankles, knees, hips, shoulders, wrists (1 minute each).
    • Dynamic stretches: leg swings, arm swings, hip openers (5 minutes).
    • Easy rolls and soft landings to wake muscle memory (2–3 reps each).

    Drill 1 — Flow Line Walk

    Find a simple line of small obstacles. This can be curbs, benches, or boxes. The goal is to move along without stopping.

    • Step 1: Walk the line slowly. Pay attention to foot placement.
    • Step 2: Walk it faster. Use arms to balance.
    • Step 3: Add small hops or vaults. Keep the line steady.

    Repeat this drill for 5–10 minutes. Try different routes and turn types.

    Drill 2 — Tic-Tac to Vault

    Tic-tac helps you change direction and gain height. Try this simple combo:

    • Run to a wall or low obstacle.
    • Use one foot to push off (tic-tac).
    • Turn your body and step into a simple vault (safety vault or speed vault).
    • Land and continue running.

    Do this slowly at first. Focus on the push and the smooth step into the vault.

    Drill 3 — Roll to Run

    Rolling keeps your momentum and protects your body. This drill links a landing to a sprint.

    • Jump down or step off a small obstacle.
    • Land softly on both feet.
    • Turn the landing into a shoulder roll. Keep your chin tucked.
    • Pop up and sprint away.

    Practice the pop-up. The faster you rise after the roll, the better your flow.

    Drill 4 — Rhythm Ladder

    Use a hopscotch or draw a ladder with chalk. This drill builds timing and footwork.

    • Step through squares in a steady rhythm.
    • Change tempo: slow, normal, fast.
    • Add arm swings and small turns.

    Try to keep breathing calm. Rhythm helps you link bigger moves later.

    Drill 5 — Shadow Flow

    Shadow flow is like dance practice. Move slowly and feel each step.

    • Pick a simple sequence of 4 moves (run, vault, land, roll).
    • Do the sequence in slow motion.
    • Focus on arms, hips, and eyes.
    • Repeat faster each time.

    Slow practice makes fast practice cleaner.

    Drill 6 — Music and Metronome

    Music gives you a beat. A metronome is even better for timing.

    • Pick a song with a steady beat.
    • Match your steps to the beat.
    • Try a metronome set to 80–120 bpm for warm tempos.

    Use music only after you know the moves. Music improves rhythm and style.

    How to connect moves smoothly

    Here are simple tips to link moves like a pro:

    • Look ahead, not down. Your eyes guide your body.
    • Use your hips. Hips move the weight and make transitions easy.
    • Keep arms active. Arms help balance and add style.
    • Control speed. Sometimes slow is better than fast.
    • Breathe. Calm breathing keeps movement smooth.
    • Spot the landing. Know where you will land before you jump.
    • Use small steps. Tiny adjustments save big mistakes.

    Combine small drills into combos

    Start by linking two moves. Then add one more. Here are easy combos:

    • Run → Monkey Vault → Land → Roll
    • Lazy Vault → Safety Vault → Run Pre
    • Precision Jump → Quick Turn → Precision Jump Back

    Practice each combo 5–10 times. Make it smooth, not scary.

    Practice plan (sample session)

    This is an easy 60-minute plan you can use three times a week.

    • Warm-up: 10 minutes
    • Basics (footwork, rolls, vaults): 15 minutes
    • Flow line or ladder: 10 minutes
    • Combo practice: 15 minutes (work on 2–3 combos)
    • Cool down and stretch: 10 minutes

    Safety tips

    • Start low and slow. Build height and speed over time.
    • Wear good shoes. Grip matters.
    • Check surfaces for wet spots or gravel.
    • Use a spotter for new moves.
    • Rest when you are tired. Tired muscles make bad moves.

    Common mistakes

    • Looking down. Always look where you want to go.
    • Stiff arms. Keep them loose and ready.
    • Stopping between moves. Aim for a smooth link.
    • Rushing. Control is better than speed at first.

    Track your progress

    Film short clips of your sessions. Watch them and smile. See what looks clumsy. Fix one tiny thing each time. Ask a friend or coach for feedback.

    Fun ways to practice

    • Make a flow game with friends. Take turns adding moves.
    • Try themed sessions (climb flow, vault flow, jump flow).
    • Set small goals, like three clean combos in a row.

    Cool down

    Finish with light jogging and static stretches. Breathe deep. Say good job!

    Final thoughts

    Flow is a mix of skill, rhythm, and feel. Practice small drills every week. Be patient. Celebrate each smooth combo. Parkour should be fun. Move like water and smile!

  • How to Overcome Fear in Parkour: Mental Training Tips from a Coach

    How to Overcome Fear in Parkour: Mental Training Tips from a Coach

    Do you freeze before a jump? You are not alone.

    I used to be one of them.

    Many beginners in parkour feel scared. The good news: fear can be trained. With small steps and the right mind tricks, you can jump with more calm and more fun. These tips come from a coach’s view. They are simple and easy to try.

    Why we freeze

    Freezing is your brain trying to keep you safe. It stops you so you won’t fall. That can help, but it can also hold you back. The trick is to listen to your brain, but not let it stop you from learning. We will teach your brain that some jumps are safe and okay.

    Quick rules to help you now

    • Start small. Pick tiny goals.
    • Make a safe spot to practice.
    • Breathe before you jump.
    • Use a coach or friend for spotting.
    • Repeat. Small wins add up fast.

    Simple breathing and focus

    Breathing resets your brain. Try this easy trick before every attempt:

    • Breathe in for 4 seconds.
    • Hold for 2 seconds.
    • Breathe out for 4 seconds.

    Do this two or three times. Your body will calm down. Your legs will stop shaking. You will feel ready.

    Make a pre-jump checklist

    Use a short list to feel sure. Say it out loud or in your head:

    • Foot placement: where will my foot land?
    • Run-up: is my speed right?
    • Arms: I will swing my arms up.
    • Look: I will look where I land.
    • Plan: what to do if I miss.

    Checking these things helps the brain relax. It says: ‘I have a plan.’

    Three-step practice that works

    Use this step plan for any jump. Move up only when the step feels easy.

    1. Place and pretend: Stand where you will start. Move your feet and arms like you will jump. Do this 5 times. No jump yet.
    2. Small try: Step off or do a tiny hop to the landing zone. Use mats or grass if you can. Do five easy tries.
    3. Real jump: Do the full jump. If you feel stuck, return to step 2 and repeat. Celebrate small wins.

    Use progress markers

    Mark small wins. These help your mind learn fast. For example:

    • Week 1: only practice the run-up and landing stance.
    • Week 2: do short hops to the landing.
    • Week 3: do the full jump with a spotter.

    Keep notes. Write down how each attempt felt. This shows your progress and builds courage.

    Visualize the jump

    Close your eyes and see the jump go well. Picture your feet, arms and landing. Do this before sleep or before training. The brain learns from pictures. If you see success, your body practices the move too.

    Talk to your fear

    Say simple phrases like “I can do this” or “Small steps.” Use a short cue word before you move, for example “Go!” The cue helps push your body to act. Keep your words kind. Don’t shout at yourself.

    Practice falling safely

    One big reason people freeze is fear of falling. Learn how to fall. Roll on mats. Practice soft landings. When you know how to protect yourself, fear gets smaller.

    Work with a coach or friend

    A coach can spot you. A friend can hold a pad or cheer loud. A good coach will break the jump into tiny parts. They will set a clear step for you to try next. If you freeze, talk about it. Coaches know how to help.

    Routine and warm-up

    Build a simple routine before every session. Your routine can be 5–8 minutes. It tells your brain: training time. A strong routine might include:

    • Light jog or movement
    • Dynamic stretches (leg swings, arm circles)
    • One breathing cycle
    • Three small drills that feel easy

    What to do on a bad day

    Some days you feel stuck. That is normal. If you are scared, do this:

    • Stop and breathe.
    • Do very small moves.
    • Try again later or on another day.
    • Talk to your coach and change the plan.

    It is okay to rest. Rest helps you come back stronger.

    Short training plan (4 sessions)

    Try this plan. It is for beginners who freeze. Use mats and a coach if you can.

    • Session 1: Learn the run-up and landing stance. Do breathing and pretend moves.
    • Session 2: Add tiny hops and step-offs. Practice falling on a mat.
    • Session 3: Try full jump with a spotter or pad. Keep it small and repeat.
    • Session 4: Repeat full jump and focus on smooth landings. Record or note progress.

    Move to harder jumps only when you feel 80% sure. If you feel doubt, slow down.

    Keep the fun in parkour

    Remember why you started. Parkour is play and flow. Laugh at mistakes. Share wins with friends. The more fun you have, the faster fear fades.

    When to get extra help

    If fear feels too big and stops you from living, talk to someone who knows mental training. A coach, teacher, or counselor can help. It is brave to ask for help.

    Final pep talk

    Fear is normal. It is part of learning. Use small steps, breathe, and practice the same moves often. Mark your tiny wins. Trust your coach and your body. Soon, those jumps will feel easier and even fun. Go try one small step today!