Hello my fellow traceurs and free-runners. I hope you enjoyed last
months summer article on parkour games because here comes the follow
up. As we all know conditioning is a serious part of the pk/fr
discipline(s) and it can often be hard to gauge your conditioning in a
properly measured manner. This month I'm going to be showing you some
games to help condition you. The reason I'm calling this a Summer
article is because it's the only time of year (Where I come from
anyway) that you can take your shirt off.
Take off my shirt? But that's only for showing off right? Wrong.
It's the same principle as feet conditioning without socks or shoes
which you will also be doing without for these games. If you go
sock-foot running instead of bare-foot running when you think about it
the benefits are obviously going to be considerably less for both the
conditoning of muscles and bone. The same logic goes for training with
your shirt off.
Game 1:
For this you'll need at least two people and probably a third to spot the winner.
Begin
by choosing a line with obstacles that are no higher than you can dive
over and with a definate finish line. If you can't dive roll then just
choose a straight line.
Begin on grass until your body is ready for harder surfaces like concrete.
All
the players line up on the starting line and on the signal they have to
race to the finish by way of rolling. Any kind of rolling is allowed
however I suggest that you try to use every kind of roll available to
you both to win and to get the most amount of benefit possible.
The winner is the one that gets there first.
Variation:
1. Give each contestant a lane which they must stick to this will increase the accuracy of your roll.
2.
Give each contestant a certain quota that must be fulfilled for the win
to be official i.e. 5 right side shoulder rolls, 5 left side shoulder
rolls, 5 alternating dive rolls, 3 overhead rolls/over head dive rolls,
2 backwards rolls, 2 alternating backward shoulder rolls.
All of the above will improve your co-ordination, shoulder strength, roll technique and repetoire.
Game 2:
Again you will need at least two people.
I advise you to do this on grass especially if you've never conditioned your feet before.
Choose an open stretch of area with no obstacles. Mark off the
starting line, the finish line and five points in between equi-distance
from each other.
Line up at the start barefoot and run to the
next point. When you reach the first point start moving as fast as you
can (Not neccesarily running there is a breaking point which only you
know yourself) on the outsides of your feet.
When you reach the next point start moving on the insides of your feet.
When you get to the next point run on your heels.
At
the you reach the next marker sprint on your tip-toes and when you
reach the final one before the finish line run on your whole foot again.
The winner is the one who does everything properly and reaches the
finish line first. It'd probably be a good idea to get a referee for
this one.
Hope you enjoyed this months installment.
Train safe.
Have fun.
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