Topic: Just started free running, need some tips.

[Jake]

Well when i first started free running, i was vaulting off my deck (5 foot drop) and i ended up hurting my foot bad because i wasnt rolling. And when i did start rolling it hurt.
So now i need to go back to the start and figure out how to roll. Should i just start on concrete?
I can dash vault, monkey, kong, lazy, speed vaults all pretty good, i can also butterfly kick and working on b-twist and an aerial.
My workout is 20 pushups a night (all i can manage) 50 crunchs and 50 squats. I go up 2 each night, tommarow i will be doing 22 pushups 52 crunchs and 55 squats.
I need some tips on the aerial and b twist, and also on how to roll. And i need a nice diet. My diet for the pass few days have been Breakfest: Bowl of oat meal, a banana, and some scrambled eggs. For lunch i have a protein shake, a bagel with some cream cheese, a glass of milk. For dinner i have had Steak, Some carrots and corn, a glass of water and mashed potatoes.
I drink a lot of water during the day.

[Stephen]

Hello Jake!

Try posting your work out and eating habits in the General Fitness section for more experienced answers:

http://www.americanparkour.com/smf/index.php/board,14.0.html


As for rolling, do not start out right away on concrete. You may hurt yourself further. To properly execute a roll, it requires lots of work, time and focus.

This link is to a very detailed roll explanation: http://www.americanparkour.com/smf/index.php/topic,38383.0.html

This link is to people asking common questions about rolls and pain: http://www.americanparkour.com/smf/index.php/topic,7382.0.html

[Conrad Moser]

Rolling really should be one of the first things you learn, which I guess you've already figured out. Dropping from height (anything higher than your waist) requires a good roll for safety. The links to roll videos and discussion are quite helpful, but practice and repetition (on soft surfaces!) are key. The best way to start learning and practicing rolls is from your knees.

[Code Red]

Roll starting with a slightly bent knee landing and go straight to a shoulder roll, start small and work your way up, never do anything you aren't comfortable doing. God Bless, have fun

[Mack Hartley]

Wow you can do flips (which i cant do). But i can do rolls! And dive rolls. Anyways my point was that rolling was the first thing i did, this video was my complete guide through this process:
http://www.youtube.com/watch?v=RgPd29MlHpg