Getting Into Shape For Parkour...

Being physically fit has many benefits in one's everyday life. As a traceur, however, being physically fit is not an option, it is a requirement. Indisputably, being stronger, more flexible, and more agile increases performance.

How does one go about becoming stronger, flexible, and agile? Here are some tips:


STRONGER

The best exercises no longer seem to consist of lifting heavy weights and spending hours in the gym. The paradigm has shifted. Core exercises are becoming more and more popular. Why? The health benefits, reduction of the risk of injury, and the monetary cost is, at most, marginal.

Exercises for getting stronger:

Consecutively perform these exercises without rest and until failure:
Push-ups, Crunches, Pull-ups
Rest 60-90 seconds
Push-ups, Crunches, Pull-ups
Rest 60-90 seconds
Push-ups, Crunches, Pull-ups

Find variations such as:
Push-ups- vary the width in which the hands apart such as wide, narrow, diamond, etc.
Pull-ups- vary the grip such as reverse grip, wide grip, and narrow grip.

Variations allow you to produce muscle confusion which enhances the productivity of your workouts and reduced plateau potential.


Flexibile

Flexibility can best be improved by stretching.

Stretch in 30 second intervals and hold the strech solid without bouncing or jerking. Test flexibility regularly by trying to get into various positions. If one cannot touch their toes, or cannot do the splits, flexibility can be improved by simple repetition of stretching in the desired area.


Agile

Agility is the ability to be nimble. Moving efficiently, something that is highly desirable in parkour, requires the combination of strength and flexibility, but also incorporates other skills.

Balance is a factor in agility. Balance can be worked on by simply walking on narrow objects. The traceurs I work with use an advanced exercise to increase their balance: a slack line. Once the slack line can be walked forward, then the traceur walks backwards. The benefits are outstanding.

Coordination is an attribute some people are simply born with, but if you are like most, the best way to become coordinated in an activity is repetition and focus. Continually attempt to perform the action in a smoother fashion.

Similar to coordination, reflexes are also an attribute that some are born with, and the majority need to work on to become more efficient. Reflexes come from having performed similar actions and being accustomed to the reaction to certain physical situations.

Endurance and/or stamina can be improved by cardiovascular exercise. Pay attention to breathing, and gradually perform more and more activity thereby building endurance and stamina.

The final important component to agility is speed. Speed is something this writer believes will come with time. Like one of my fellow traceurs says: "Slow is smooth, and smooth is fast."
Working on technique, proper form, and how to properly execute a given action is what takes precedence. Speed will come when proper technique becomes second nature.


As most traceurs recognize, being in better shapes produces better results. The objective of most traceurs is to improve the efficiency of their movement, therefore optimizing one's physical fitness. Following the aforementioned tips will produce those desirable and necessary improvements.