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In this set of drills, stationary maneuvers are executed on a rail. By practicing these maneuvers individually or strung together to create a challenging sequence, balance and sensitivity on rails will be improved.
Drill Name: Rail Sensitivity Drills Overview: In this set of drills, stationary maneuvers are executed on a rail. By practicing these maneuvers individually or strung together to create a challenging sequence, balance and sensitivity on rails will be improved. Application: Through hard work and repetition, a practitioner can develop the ability to make the miniscule adjustments and corrections needed to move over rails with total control. This is one of the most challenging things to master in parkour; absolute confidence on rails through mastery of balance and sensitivity. By practicing a wide variety of pivots, turns, jumps, and other maneuvers on rails, rail sensitivity will steadily improve over time. As rail sensitivity improves, so will the control during other precision movements in training. Obstacle and Equipment Checklist: For this drill, all you need is a mini-rail, if available (see video), otherwise any rail will do. Preparation of Drill: - Get warmed up with a mini-rail or rail nearby.
Execution of Drill: The five rail sensitivity drills in this article are: While balancing on the balls of the feet, slowly squat all the way down. At the bottom of squat, grab the rail with both hands to gain rock solid balance. Then stand back up to the start position. Stand on the rail. Turn the torso 180 degrees and then quickly swing the legs to follow. Land on the balls of the feet and maintain balance in a standing position. Stand as if you were walking along the rail. Pivot around 180 degrees on the balls of your feet. Be sure to practice turning back the other way. Stand on the rail and turn one foot slightly to the outside. This is the direction you will spin. Spin around on the ball of this one foot. You can use the opposite leg and your arms to help bring you around. Once you are all the way around, land the other foot back on the rail to regain balance. Squat down into a cat balance position with the feet on the rail and the hands grabbing the rail. Let go with the hands and pivot 180 degrees around in a squatting position. Place the hands back down to regain balance in a cat balancing position. Create a sequence of rail drills to do consecutively without falling off the rail. As you are able to do it, continue to make it harder. This will help your balance and sensitivty while making your legs burn like crazy! Other Notes: - Whenever on rails, stay on the front half of the foot. Landing or balancing on the arches or heels is ineffective and can be dangerous. - Always keep the arms out in front of you or to the sides to help keep balance. - Maintain a slight bend in the toes, ankles, knees, and hips. This allows all the joints to aid in balance. - As part of your practice, you can do individual reps or reps of sequences. Sometimes I may do 50 perfect reps of every exercise or I may go for 10 perfect reps of a particular sequence. Video Clip: Demon's Drills 01-08 Rail Sensitivity Training |
i'm going to include all of these in mi training except maybe full pivot. great drills Demon thanx 
