Parkour, also known as "freerunning" is a type of street gymnastics that emphasizes speed, efficiency and creativity. The objective is to get from point A to B as quickly and creatively as possible in an urban setting. Freerunners scale walls, flip over stairwells and leap across rooftops --- death-defying athleticism, to say the least. Parkour demands strong legs and a strong upper body and core; the strength required could be compared to the strength needed for gymnastics.
Parallette Bars
Parallette bars are a piece of equipment gymnasts use to condition their upper body and practice their moves. The bars can be purchased online or constructed inexpensively out of PVC pipes. There is a multitude of exercises that can be performed on parallettes, including pushups, planche pushups and triceps dips. The L-sit is another classic exercise that can be done on parallettes. It is performed by holding yourself in a triceps dip position, the Drills and Skills website explains, then lifting your legs up so they are parallel to the ground. It trains your triceps, shoulders, legs, chest and core.
The Planche
The planche is a classic gymnastics move. It is performed by holding your body parallel to the ground, supporting all of your weight with your arms. It requires tremendous strength and balance. Most people cannot do a planche, particularly on the first try. It is best to work your way up to a full planche by gradually progressing. Squat down and place your hands flat on the floor or on parallettes. Tuck your knees into your chest and slowly lift yourself off the ground. Hold this position for as long as you can. As you get stronger and your balance improves, gradually extend your legs out further each time.
Handstand Pushups
Handstand pushups are a good exercise for strengthening your shoulders and developing the balance needed to perform handstands. Start by doing a handstand up against a wall for support. At first, you might not be able to do a pushup in this position, but that's OK. Just hold the pose for as long as you can. Continue to practice this until you are strong enough to do pushups in the position. Once you can easily perform pushups in the handstand position against a wall, start practicing without a wall.
Pullups and Hanging Exercises
Freerunners often swing from poles and pull themselves up walls. You need strong arms, shoulders and lats to do this. Pullups are the best way to develop this strength. They are also good for strengthening your abs. In addition to doing pullups, you should also practice a variety of hanging exercises, such as hanging leg lifts and static holds.
Warning
Discuss any new exercise regimen with your doctor, particularly one as physically demanding as parkour.
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