The Ultimate Parkour and Freerunning: Discover Your Possibilities (PDF) [-PUNISHER-]

Cover......Page 1
About the Author......Page 2
Half Title......Page 3
About the Book......Page 4
Title Page......Page 5
Copyright......Page 6
Contents......Page 7
Foreword pg 10......Page 12
About this Book pg 14......Page 16
1.1 Georges Hébert and His Méthode Naturelle pg 19......Page 21
1.2 Educational Progressivism at the Start of the 20th Century and "Natural Gymnastics" pg 20......Page 22
1.4 David Belle pg 22......Page 24
1.5 L'art du déplacement (The Art of Displacement) pg 23......Page 25
1.7 Sébastien Foucan - From Parkour to Freerunning pg 24......Page 26
1.9 Further Development of Freerunning pg 26......Page 28
1.10 Outlook - Current Trends and Developments pg 27......Page 29
1.11 Parkour and Freerunning as recreational, Mass and School Sports pg 29......Page 31
2.1 Belle's and Foucan's Philosophies pg 31......Page 33
2.2 General Behaviors in PK and FR pg 33......Page 35
2.3 Safety Measures and Training Rules pg 34......Page 36
2.4 Clothing, Shoes and More pg 36......Page 38
3.1.1 Body Structure pg 39......Page 41
3.1.2 Nutrition and Energy Supply pg 42......Page 44
3.1.3 Physical Adaptation Processes pg 48......Page 50
3.2 Training Theory - Training Science pg 51......Page 53
3.2.1 Coordination and Technique Training pg 52......Page 54
3.2.2 Endurance pg 54......Page 56
3.2.3 Strength pg 56......Page 58
3.2.4 Speed pg 64......Page 66
3.2.5 Flexibility pg 67......Page 69
3.3.1 Warm-up pg 70......Page 72
3.3.3 Cool Down pg 73......Page 75
3.4 Example Exercises for Core and Supplementary Training pg 74......Page 76
4 PK & FR - Basic Moves pg 81......Page 83
4.1 Balancing - Équilibre pg 85......Page 87
4.1.1 Balance Basics pg 86......Page 88
4.1.2 Balancing on the Feet pg 88......Page 90
4.1.3 Cat Balance (Balacing on All Fours) pg 89......Page 91
4.1.4 Handstand (Balancing on the Hands) pg 90......Page 92
4.2 Running - Courir pg 94......Page 96
4.3.1 Take-off Techniques for Supported Jumps pg 97......Page 99
4.3.2 Tic-Tac - Stepping Movements pg 98......Page 100
4.3.3 Precision jumps - des Sauts de Précision pg 105......Page 107
4.3.3.1 One-foot Precision pg 106......Page 108
4.3.3.2 Two-foot Precision pg 108......Page 110
4.3.3.3 Running Precision pg 110......Page 112
4.3.4 Drops - Sauts de Fond pg 112......Page 114
4.4 Landing Basics - Réception pg 113......Page 115
4.4.1 Landing Stresses pg 114......Page 116
4.4.2.2 Crane pg 116......Page 118
4.4.3 Two-foot Landings on the Same Level and for Drops pg 118......Page 120
4.4.3.1 Eccentric Silent Landing pg 119......Page 121
4.4.3.2 Landing Using the Hands with Devation to Forward Movement ("Landing and Diverting") pg 122......Page 124
4.4.3.3 Landing and Continuing onto a Lower Level pg 124......Page 126
4.4.3.4 Landing with Roll "PK roll"/"roulade" pg 126......Page 128
4.5 Vaults - Passement/Passe Barrière pg 130......Page 132
4.5.1 Step Vault pg 132......Page 134
4.5.2 Speed (Vault) - Passement Rapide pg 134......Page 136
4.5.3 Lazy (Vault) - Passement pg 140......Page 142
4.5.4 Kong (Vault) "Monkey" - Saut de Chat pg 144......Page 146
4.5.5 Dash (Vault) - Passement Assis pg 152......Page 154
4.5.6 Kash (Vault) pg 156......Page 158
4.5.7 Reverse (Vault) - Passement Arrière pg 162......Page 164
4.5.8 Turn (Vault) - Demi-tour - Reverse (to Knee Hang) pg 166......Page 168
4.5.9 Palm Spin pg 172......Page 174
4.6 Climbing - Grimper pg 177......Page 179
4.6.1 Wall Run/Wall-up - Passe Muraille pg 179......Page 181
4.6.2 Cat Leap/Arm Jump - Saut de Bras pg 186......Page 188
4.6.3 Muscle-up/Climb-up - Planche pg 192......Page 194
4.6.4 Wall Dismount pg 194......Page 196
4.7 Hanging and swinging - "Lâché" pg 197......Page 199
4.8.1 Feet First Underbar pg 201......Page 203
4.8.2 Spiral Underbar pg 208......Page 210
5.1 Loops - Culbuter pg 213......Page 215
5.1.1 Aerial pg 214......Page 216
5.1.2 Side Flip pg 221......Page 223
5.2.1 Wall Spin pg 226......Page 228
5.2.2 Wall Flip pg 234......Page 236
6.1 Alexander Pach Interviews Some of the World's Best Freerunners at the Art of Motion in Sweden pg 241......Page 243
6.3 Groups pg 250......Page 252
6.5 Training and Further Education pg 251......Page 253
6.8 Miscellaneous pg 252......Page 254
7.1 Pedagogical Aims and rationales for Parkour in Schools pg 255......Page 257
7.2 Contents and Activities pg 259......Page 261
7.3 Basic Principles of Curriculum Structure pg 260......Page 262
7.4 Safety pg 264......Page 266
7.5.1 Basic Structures pg 268......Page 270
7.5.2 Six simplified example lesson plans pg 269......Page 271
8.1 Standing Positions Relative to the Obstacle pg 281......Page 283
8.2 Axes of Rotation pg 282......Page 284
8.3.1 Support Grips pg 283......Page 285
8.3.2 Hang Grips pg 286......Page 288
8.4 Glossary of Parkour and Freerunning Techniques pg 288......Page 290
9 Bibliography pg 304......Page 306
Acknowledgements pg 308......Page 310
Appendix pg 309......Page 311
Photo Credits pg 312......Page 314