Gymnastics Parkour Lesson Plans

Parkour Gymnastics Circuit A

1. Hoop/block - bear shuffles (sideways bear hops led by legs) around in a circle
2. 2 stacked blocks - vault over with feet on blocks
3. 1 block - tuck on first / vault over without feet touching block
4. Block + floor beam - precision jump from block to floor beam. Run then straight / cat leap / half turn dismount
5. Cheese against wall - run towards cheese, with one foot, jump off cheese and try to touch the highest point/X/sticker or jump off cheese to block
6. 3 blocks - scatter on floor, they can vault, jump locomotion of blocks

Parkour Gymnastics Circuit B

1. Cheese against wall - running then jump with one foot onto cheese, run up wall
2. 3 blocks stacked - vault over sideways using feet to aid vault
3. 2 blocks stacked - front roll over
4. Floor beam arched over 2 blocks - crawl under beam
5. Floor line / floor bars - sideways shuffle on the line/bars
6. 3 or more blocks/mats scattered on floor - precision jumping from each block to block

Hendon park free running ideas

• ‎Balancing (benches)
• Jumps on edges . Hopping
• Pole climbing
• Vaulting (rock, benches)
• Roll dance work and other Floor
• Monkey bars
• Wall climbing (shipped container)
• ‎Playground navigation

Parkour Practice #1

with Coach Jack (July 7 and 12, 2015)

Warmup

• Running
• Running and touching trees
• Finger point dancing / finger fencing (grab wrists of a partner, try to touch their body with your pointed index finger
• Sideways rabbit hops (in a circle formation)
• Forwards low bear walks
• Drink water push ups, crawl

Joint rotations

1. Yes (nodding head)
2. No (shaking head)
3. Shrugs
4. Waving flags (elbows and upper arm circles)
5. Hulahoop
6. Washing machine (Knee circles)
7. Latin dancing around the world (Waist circles)
8. Motorcycle squats
9. Ankle circles
10. Foot circles
11. Cotton candy/roller coaster wrists

Main Practice

Wall

• run progressions
• left/right kicks on wall
• run and grapple then let go
• run and grapple then switch grip and pull up so stomach is on ledge

Circle of Stones

• Vault progressions
• 1 arm on stone, opposite foot on stone, vault over by pushing with leg on stone and arm
• Same as before, but tap the stone with your other foot
• Same as before but feet should not touch stone

Bars/beam

• Squats on railing with a tree/person as a brace
• Enter and exit between bars: lunge, cross hands/arms and grab bars over head, twist, lunge forward, push off the bars

Freestyle

Using Benches or Picnic tables:

Benches - do what you want (climbing, locomotion, spring, landings)

Stretching

• Neck
• Arms (bicep, tricep)
• Cobra / Seal (stomach, chest)
• Waist (toe touch with 2 progressions)
• Sit, cross legs and one leg over another. Grab behind the knees and rock back and forth
• Downward dog
• Leg stretches

Parkour Practice #2

with Coach Jack (July 19, 2015)

Warmup - joint rotations

Bear hops in a circle

Forward, backward bear walks and hops

1. Wall and wall with roof - wall run and climbing progressions, use both sides of body
2. Rail - bear walks on beam, 2 feet and 2 hands on. Move one hand and one foot at a time. If difficult, try static balancing
3. Stones - vault progressions
   1. locomotion slow walk over = opposite hand, opposite foot on stone, walk over
   2. Fast walk over with a tap on stone
   3. Fast vault without feet touching stone
   4. Tuck vault - 2 hands touch stone with feet in tuck position. Explode from arms and continue momentum.
4. Stretching