DO NOT TRY THIS AT HOME : Our text files and message bases are for INFORMATIONAL PURPOSES ONLY. DO NOT undertake any project based upon any information obtained from this or any other web site.We are not responsible for, nor do we assume any liability for, damages resulting from the use of any information on this site.
Before I post this egg I want to make it clear that I did not, I repeat DID NOT write this all of this egg by myself, I mearly copy and pasted most of it and edited it to suit myself.
Warm Up Routine
Before starting a training session it’s important to do a proper warm up. This assists in lowering the risks of injury during the training session. For those of you who believe a warm up comprises stretching the hamstrings, triceps and whatever odd muscles take your fancy then think again. A good warm up can take up to 20 minutes or more. The idea of the warm up is to mobilize all the joints, and to get blood and therefore oxygen to all of the joints and muscles. Parkour, being an activity that uses all the parts of the body, we need to mobilize and warm up all of our body, not just the legs or arms.
I recommend a warm up that comprises many movements that occur commonly within a training session. Which when done consecutively raise’s the bodies temperature to a degree that is beneficial.
For the most part try and complete these different aspects of the Warm up in the order I have written them down. But sometimes you can change the order.
Mobilizations - Dynamic stretches –These exercises should dynamically stretch and/or mobilize the major muscles groups and joint capsules, allowing muscles to lengthen and stretch in manner that resembles the actually activity that we do and to lubricate and smooth the joint capsules of the body.
Slow controlled movements through the full range of motion - are the most appropriate exercises for the neck, shoulders, wrists, torso (spine), hips, knees and ankles.
These initial mobilizations don’t necessarily need to be Parkour specific, more specific ones come later. Just think about the different parts of the body and the principles described above and find exercises to achieve the required result.
Proprioception and kinesthetic awareness – Proprioception is an automatic sensitivity mechanism in the body that sends messages through the central nervous system (CNS). The CNS then relays information to rest of the body about how to react and with what amount of tension. Proprioception is unconscious initially, but can be enhanced with training.
Balance drills, quadrupedel movement and handstands of whatever level the person is capable of assist in enhancing proprioception
From here the activities become more specific to regular Parkour movement patterns.
Running –slow controlled run that can get faster as you go along and doing a few slower sprints, do some fast sprints and runs as well if you wish.
Climbing – climb a tree or anything available, just something to work the upper body and core, also works the legs as well depending on how you climb. Take the opportunity to swing around like a monkey as well if you like.
Landings – stepping off a low wall or height and land without a roll. Take shock in legs and hands, not going below 90 degrees flexion. Building height progressively from about half a meter to whatever you feel comfortable doing. Not needing to do many repetitions with this, just get the legs aware and ready for drops. No real need to go any higher than your own height with this activity.
Rolling – Practice rolls, over both sides and off smaller heights at varying speeds if you feel capable.
Climb ups – practicing climb ups on a flat wall, failing that muscle ups in a tree or some such thing.
The different aspects of the warm up allow for progression with the exercise e.g., doing things faster, making balance drills more difficult, rolling on concrete instead of grass etc. This can also be a complete strength and conditioning work out as well depending on how you approach it. It is dependant on how long you work at each activity for and the intensity that you maintain as well.
This ‘warm up’ can easily take half an hour. While some activities alone are not specifically Parkour, the warm up contains elements that are vitally important in your training (landing, rolling, running, climbing, quad movement) before you actually even get in the ‘Parkour’ these skills should be second nature and no matter how good you are they can always bear improvement. It is important to keep looking for progression and variation in your warm up as failure to do this can lead to boredom, stagnation and Repetitive Strain Injuries.
You are never too young to forget about a warm up, some people are freaks of nature and don’t need it, most of us are not. Get into good habits while young, you will benefit from it in the future.
Before you flame me or vote 0* on my profile I want to remind you that I did not write this myself.
Edit Page
Message ParkourThief
Add Comment
Add to Favorites
Email to Friend
