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Sports training

Parkour strength and landing workout: landings, precision jumps, rolls, climb-up strength, legs and calves

In the laboratory, parkour precision landings and rolls cut landing forces by about 40% against a traditional landing, and experienced traceurs land on the balls of their feet. Most injuries in a self-reported survey of traceurs, almost all men, happened on landing, and the commonest causes were overestimating ability and misjudging the situation. Traceurs out-jump gymnasts and power athletes, and years of practice go with longer jumps and faster climb-ups. No programme has been tested on parkour injuries, but strength training cut injuries in other sports. This session puts landings first, while you're fresh, then precision jumps and rolls, then the strength for walls, vaults and drops. You need a box, step or kerb about 30 cm high, grass or a mat, a pull-up bar, parallel bars or a dip station, a step, and a dumbbell or kettlebell.

50 minIntermediate20 movesA step · Pull-up bar · A bench or box · A dumbbell · A wallCalves · Hip flexors · Shins · Forearms · Quads · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Skipping2 × 20 m
    Beginner · Calves, Hip flexors, Quads · 3D demoLightEasier: Ankle bounces (mini pogo)Harder: Alternate-leg bounding
  2. Ankle CARs (controlled articular rotations)5 circles each way, each ankle
    Beginner · Calves, Shins · 3D demoSlowEasier: Ankle circlesHarder: Toes-tucked kneeling (toe squat)
  3. World's greatest stretch3 each side
    Intermediate · Hip flexors, Adductors, Glutes · 3D demoElbow towards the instep, then reach upEasier: Low lunge (Anjaneyasana)Harder: Active pancake lift-off
  4. Wrist & forearm flow60 s
    Beginner · Forearms · 3D demoGentleEasier: Wrist circlesHarder: Wrist flexor stretch

Landings, while you're fresh

Rest 60 s

  1. Snapdown to athletic landing2 × 5, hold each landing 2 s
    Beginner · Quads, Glutes, Hamstrings · 3D demoKnees over the toes, chest upHarder: Box drop landing
  2. Box drop landing3 × 5 from about 30 cm
    Intermediate · Quads, Glutes, Hamstrings · 3D demoLand on the balls of your feet, quietly, and freezeEasier: Snapdown to athletic landingHarder: Depth jump
  3. Single-leg hop and stick2 × 5 each leg
    Intermediate · Quads, Glutes, Calves · 3D demoHold each landing for 2 secondsEasier: Standing broad jump with stuck landingHarder: Alternate-leg bounding

Precision jumps

Rest 60 to 90 s

  1. Standing broad jump with stuck landing2 × 3
    Intermediate · Glutes, Quads, Hamstrings · 3D demoJump to a line and stick it on both feet, quietly, for 2 secondsEasier: Snapdown to athletic landingHarder: Single-leg hop and stick
  2. Lateral bound (skater jump)3 × 4 each side
    Beginner · Glutes, Quads, Hip abductors · 3D demoBound sideways and stick the landingHarder: Box push-off jump

Rolls, on grass or a mat

  1. Forward shoulder roll2 × 3 slow rolls each side
    Intermediate · Abs, Neck, ShouldersChin tucked; roll from one shoulder across your back to the opposite hip, and your head never touches the ground. Its page has written steps, but no 3D demo yetEasier: Bird dogHarder: Ab wheel rollout from the knees

Pull and push

Rest 90 s

  1. Pull-up3 × 3 to 8
    Advanced · Back, Biceps, Forearms · 3D demoCan't do 3 yet? Slow lowers, 3 × 3, as in our first pull-up workoutEasier: Assisted pull-up (machine)Harder: Weighted pull-up
  2. Parallel bar dip3 × 5 to 10
    Advanced · Triceps, Chest, Shoulders · 3D demoTo about a right angle at the elbow. No bars: push-ups, 3 × 8 to 12Easier: Bench dipHarder: Ring dip

Legs

Rest 90 s

  1. Rear-foot-elevated split squat (Bulgarian split squat)2 × 8 each leg
    Intermediate · Quads, Glutes, Hamstrings · 3D demoFront knee over your middle toesEasier: Reverse lungeHarder: Split squat jump
  2. Dumbbell goblet squat3 × 6 to 8
    Intermediate · Quads, Glutes, Abs · 3D demoSit down between your heelsEasier: Bodyweight squatHarder: Barbell front squat

Calves, ankles and balance

  1. Single-leg calf raise from a step2 × 12 each leg
    Intermediate · Calves · 3D demoFull range, slow on the way downEasier: Slow calf raiseHarder: Single-leg pogo hops
  2. Single-leg stand2 × 30 s each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoClose your eyes only when it's easyEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix

On all fours, trunk and wrists

  1. Bear crawl4 crawls of 8 to 10 m
    Intermediate · Shoulders, Abs, Quads · 3D demoKnees just off the groundEasier: Knee hover (Pilates tabletop hover)Harder: Spider crawl (low push-up knee drive)
  2. Side plank2 × 20 to 40 s each side
    Intermediate · Abs, Hip abductors, Shoulders · 3D demoEasier from the kneesEasier: Knee side plankHarder: Side plank with leg lift
  3. Wrist curls12
    Beginner · Forearms · 3D demoLightEasier: Wrist-extensor eccentricsHarder: Plate pinch
  4. Reverse wrist curl12
    Beginner · Forearms · 3D demoLighter stillEasier: Wrist-extensor eccentricsHarder: Plate pinch

Tips

  • Twice a week, at least 48 hours apart, as our jump guide advises for jump training, with the landings and jumps first while you're fresh.
  • Count your landings: this session has about 75. Our jump guide's starting point is about 80 foot contacts a session, including the warm-up, building towards 100.
  • Learn the roll slowly on grass or a mat, on both sides, before you need it.
  • Don't add a weighted vest to jump and obstacle practice: a vest of 10% of body weight left newcomers more tired and sore, and worse at long jumps and obstacle sprints straight afterwards.
  • A heel or foot that still hurts the day after a hard landing needs checking: a 14-year-old hid a heel fracture for 8 weeks. Under 16? Train with a coach, with bodyweight and light loads.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the parkour strength and landing workout: landings, precision jumps, rolls, climb-up strength, legs and calves take?

About 50 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A step, Pull-up bar, A bench or box, A dumbbell, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 18 of its 20 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.