Table of Contents
Foreword 10
About this Book 14
A Theory 18
1 The Historical Development of Parkour and Freerunning 19
1.1 Georges Hébert and His Méthode naturelle 19
1.2 Educational Progressivism at the Start of the 20th Century and Natural Gymnastics 20
1.3 Raymond Belle 22
1.4 David Belle 22
1.5 L'art du déplacement (The Art of Displacement) 23
1.6 Naming of the Movement Art of Parkour 24
1.7 Sébastien Foucan - From Parkour to Freerunning 24
1.8 Definition of Parkour and Freerunning 26
1.9 Further Development of Freerunning 26
1.10 Outlook - Current Trends and Developments 27
1.11 Parkour and Freerunning as Recreational, Mass and School Sports 29
2 Safety and Responsibility in PK and FR 31
2.1 Belle's and Foucan's Philosophies 31
2.2 General Behaviors in PK and FR 33
2.3 Safety Measures and Training Rules 34
2.4 Clothing, Shoes and More 36
3 Training in PK and FR 39
3.1 Basic Anatomy and Physiology 39
3.1.1 Body Structure 39
3.1.2 Nutrition and Energy Supply 42
3.1.3 Physical Adaptation Processes 48
3.2 Training Theory-Training Science 51
3.2.1 Coordination and Technique Training 52
3.2.2 Endurance 54
3.2.3 Strength 56
3.2.4 Speed 64
3.2.5 Flexibility 67
3.3 Training Session Organization 70
3.3.1 Warm-up 70
3.3.2 Training Emphasis 73
3.3.3 Cool Down 73
3.4 Example Exercises for Core and Supplementary Training 74
B Practice 80
4 PK & FR - Basic Moves 81
4.1 Balancing - Équilibre 85
4.1.1 Balance Basics 86
4.1.2 Balancing on the Feet 88
4.1.3 Cat Balance (Balancing on All Fours) 89
4.1.4 Handstand (Balancing on the Hands) 90
4.2 Running - Courir 94
4.3 Jumps ? des Sauts 97
4.3.1 Take-off Techniques for Support Jumps 98
4.3.2 Tic-Tac - Stepping Movements 98
4.3.3 Precision jumps - des Sauts de Précision 105
4.3.3.1 One-foot Precision 106
4.3.3.2 Two-foot Precision 108
4.3.3.3 Running Precision 110
4.3.4 Drops - Sauts de Fond 112
4.4 Landing Basics - Réception 113
4.4.1 One-footed Landings 114
4.4.1.1 Landing in the Lunge Position 114
4.4.1.2 Crane 115
4.4.2 Two-foot Landings on the Same Level and for Drops 118
4.4.2.1 Eccentric Silent Landing 118
4.4.2.2 Landing Using the Hands with Devation to Forward Movement ("Landing and Diverting") 122
4.4.2.3 Landing and Continuing onto a Lower Level 124
4.4.2.4 Landing with Roll ("PK roll"/roulade) 126
4.5 Vaults - Passement/Passe Barrière 130
4.5.1 Step Vault 132
4.5.2 Speed (Vault) - Passement Rapide 134
4.5.3 Lazy (Vault) ? Passement 140
4.5.4 Kong (Vault) "Monkey" - Saut de Chat 144
4.5.5 Dash (Vault) - Passement Assis 152
4.5.6 Kash (Vault) 156
4.5.7 Reverse (Vault) - Passement Arrière 162
4.5.8 Turn (Vault) - Demi-tour 166
4.5.9 Palm Spin 172
4.6 Climbing ? Grimper 177
4.6.1 Wall Run/Wall-up - Passe Muraille 179
4.6.2 Cat Leap/Arm Jump - Saut de Bras 186
4.6.3 Muscle-up/Climb-up - Planche 192
4.6.4 Wall Dismount 194
4.7 Hanging and swinging ? Lâché 197
4.8 Underbar - Franchissement 201
4.8.1 Feet First Underbar 201
4.8.2 Spiral Underbar 208
5 Freerunning - Advanced Moves 213
5.1 Loops - Culbuter 213
5.1.1 Aerial 214
5.1.2 Side Flip 221
5.2 Wall Tricks 226
5.2.1 Wall Spin 226
5.2.2 Wall Flip 234
6 Scene and Outlook 241
6.1 Interviews with Some of the World's Best Freerunners at The Art of Motion in Sweden 241
6.2 The Scene 250
6.3 Groups 250
6.4 Workshops 251
6.5 Training and Further Education 251
6.6 Competitions 252
6.7 Clothing and Shoes 252
6.8 Miscellaneous 253
7 Parkour and Freerunning in Schools 255
7.1 Pedagogical Aims and Rationales for Parkour in Schools 255
7.2 Contents and Activities 259
7.3 Basic Principles of Curriculum Structure 260
7.4 Safety 264
7.5 Lesson Plans 268
7.5.1 Basic Structures 268
7.5.2 Six simplified example lesson plans 269
8 The PK/FR Lexicon 281
8.1 Standing Positions Relative to the Obstacle 281
8.2 Axes of Rotation 282
8.3 Support and Hang Grips 283
8.3.1 Support Grips 283
8.3.2 Hang Grips 286
8.4 Glossary of Parkour and Freerunning Techniques 288
9 Bibliography 304
Acknowledgements 308
Appendix 1 309
Appendix 2 310
Index 318
Photo Credits 327
