Fluidity and the creation of complex movements

Very often... I see lots of Parkour and online videos of Parkour, where Traceurs execute just lots of single moves.

It is very important to get into linking your moves and how you move between linking. Below is a clip of Traceurs Chris Grant and myself, showing with just a simple rail, small wall and bench. How you can be creative, by drilling your single moves, then linking them up to create a fluid and complex move.

The purpose of this clip is to help open your training spot and make you think of linking your single moves into one complex movement, that can be executed efficiently being fast and fluid.

Train Well

Zeno

If you are fairly new to Parkour please read.

When beginners start out in Parkour, a lot of them go for the big drops and jumps or want to make a video instantly. This mentality is the wrong way to approach Parkour.

Instead… Put down the camera and train on your vaults, jumps, rolls, climbs and balance at ground level. Perfect your technique first, get the body accustomed to Parkour. Develop your fitness, sense of vision, movement and sensitivity. Let your mind and body develop at the same time.

As a quote from a globally respected Traceur Blane "What will be the long-term effects of dropping 15ft to concrete when the legs haven't experienced 10,000, 5ft drops?" An article "Dilution" written by Blane of Team Traceur, in which he explains perfectly the “too much too soon” actions that plague our Traceurs in the discipline that is Parkour.

When starting off, try and always land on the balls of your feet, and avoid the heels of your feet from slapping on the ground, bend your knees no more than 90 degrees when you land, which will allow the muscles to take the impact and not the joints. Do your best to be as quiet as you can when landing. The more silent you are the better your technique will be.

Being a Traceur is about being on the path of self improvement, where your journey should ascend in the mastery of moves and development of a strong body and mind.

If your want to be strong and skilful in Parkour, you will have to discipline yourself. That means you will have to develop the technical knowledge through drilling your moves. As well as develop and adapt your body’s strength by conditioning it with functional body weight exercises coupled with sensible rest/recovery periods and quality nutrition. Only when the mind and body are strong will your Parkour vision and execution be greater, and your path to improvement will be so fulfilling.

A Traceur should effortlessly move through the obstacles in their environment efficiently and with great fluidity. Parkour is not about the check list of single moves, but the moves in between one obstacle and another, as well as the obstacle itself.

Say to you in your mind, “how can I get from here to there, in the most efficient way”.

Zeno

Calcium

It is important to have strong healthy bones when doing Parkour... Calcium is essential for maintaining healthy bones. The recommended calcium intake per day for an adult 19-50 years old is 1000mg, and a kid aged 12-18 years old is 1300mg.

(Dairy)
Low fat milk - 300 mg (1 cup 250ml or 8oz glass)
Tub of low fat yoghurt- 420 mg (1 tub 200g)
Cheddar Cheese - 310mg (40g cube)


(Non Dairy)
Calcium fortified Soya milk - 300 mg (8oz glass)
Calcium fortified Orange Juice - 300 mg (8oz glass)
Broccoli - 75mg (1 cup serving)
Orange - 60mg (1 Orange)
Spanish Clementines - 22mg (1 Clementine)
Almonds - 90mg (Quarter cup) 0r 50mg (15 almonds)
Cooked Spinach - 170mg (1 cup)

* 1oz = 28.4 grams

Sources of information from:
http://www.bonehealthforlife.org.au/content/view/18/480/
http://www.youtube.com/watch?v=fIF_Qnykaoc

Water

When I was Parkour training in London a couple of weeks ago, my performance suffered due to not drinking enough water. I usually drink bottles of water when I train, but I forgot to take into consideration it was a hot summer’s day. Therefore I did not consume enough water to replenish and I became dehydrated. By the evening, I was feeling light-headed and found it hard to focus on even the basic of moves, not to mention cramping of my calf muscles. So it was a mistake to learn from.

The Institute of Medicine advises that:
Men consume roughly 3.0 litres (13 cups) of total beverages a day.
Women consume 2.2 litres (9 cups) of total beverages a day.

Causes of dehydration are:
* Overall lack of fluid intake
* Lack of fluid before, during and after intensive training
* Through Persperation (especially on hot summer day)
* Through increased urination because of high Caffine intake
* Through increased urination because of high Protein intake

Signs and symptoms of dehydration include:
* Mild to excessive thirst
* Fatigue
* Little or no urination
* Muscle weakness
* Headache
* Dry mouth
* Dizziness / light-headedness

POSITIVE ATTITUDE

BE POSITIVE!!!
I feel in life as well as Parkour it is very important to be positive. The more positive you are, the more positive things will happen for you.

STAYING POSITIVE
To stay positive it is very important to surround yourself with inspiring and positive sources such as:
* Positive and inspiring people
* Creative and informative books
* Quality music (Stimulate your mind)
* Exercise and stretching (release stress)
* Good posture
* Good attitude
* Be passionate in what you love
* Decent sleep around 8hrs
* Good nutrition
* Travel (broaden your horizons)
* Share good knowledge

It is important help others, but do not let them wear you down.

AVOID OR OVERCOME NEGATIVE INFLUENCES
Keep negative things to the side, in small doses or even out of your life! Such as:
* Television... Get it the fuck out of your life!
* Tabloid newspapers... 8/10 times want to report misery and sensationalised stories.
* Junk Food and processed meals...
* Sad or depressing music, will affect you mood and creativity.
* Drug taking and excessive Alcohol.

DO IT TODAY!
You have a short life and an even shorter time being young and healthy, so make the most of it!

Do you have ideas in life where you want to be, what you want to do... Well do it!!!

Write down your goals, and plan/work to achieve them. Be Strong and Positive... And you will be in good shape to deal with negative issues when they come your way, within reason...

FAILING IS POSITIVE
If you fail.... Good!!! Learn and grow from failure, within reason!