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.
- Place and pretend: Stand where you will start. Move your feet and arms like you will jump. Do this 5 times. No jump yet.
- Small try: Step off or do a tiny hop to the landing zone. Use mats or grass if you can. Do five easy tries.
- 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!