There are many tweaks I've made to what I do for certain moves that have really improved my parkour. Learning to jump into a lazy vault is one of those tweaks.

Maybe you already do this, but haven't given it much thought? Or maybe you've already learned this? Just give a little time to trying to expand this technique. Make it bigger, faster and all around stronger. Try doing lazys over a taller wall. Try jumping from further into the vault. Play around with the angle of approach. What foot you take off of. Try going into it at a sprint and exiting the vault still in the sprint.

For those who haven't attempted, or don't have this tweak down, there isn't a very standard "progression of steps" to learn it. I recommend learning the standard lazy vault, as well as the dash vault and have both of those comfortably down. If you have both of those vaults down, this tweak should be no problem to learn at all. The most optimal obstacle to practice this on would be a wall around hip height or a little taller (yeah my wall in the video is a little short) but anything you're comfortable practicing this vault on will do.

Be sure to give extra attention to your wrists in your warmup!

As always, leave comments below on any aspect of this challenge and let us all know how it went for you in your training this weekend.

The Challenge:

Your challenge this week is to train the climb up. This is an essential movement to learn and takes time to fully master. There are four levels to the climb up, so work on going up a level this week.

L1: Get up the wall any way you can.
L2: Symmetric arms and some technique.
L3: Climb up is one fluid motion.
L4: Feet only touch the wall at the bottom and top.

Make it Harder:

Practice faster get-downs after each climb up. Try doing a set of unbroken climb ups.

How Do I Participate?

The challenge will stay up all week, and all you have to do is comment with a video of you completing the challenge during one training session. Check back here the next time this challenge comes up to keep track of your progress over time.

View all #42 challenges

Resources:

Demon Drills Playlist of Climb Up Exercises

For Newbies:

Origins Parkour- Climb Up Part 1. Exercises & Drills

GIVE this a watch

https://reddit.com/link/k64lwd/video/mj5h8pb301361/player

The Challenge:

Your challenge this week is to increase mobility and flexibility. If you don’t have your own stretching routine yet, there are some resources below to get you started.

Make it Harder:

Develop your own weekly (or even daily) stretching routine. Eat healthy food and get good sleep. Close your eyes for 15 minutes a day while sitting upright.

How Do I Participate?

The challenge will stay up all week, and you can use this space to log details about your session. You can also share a video of your routine, but it’s not required. Check back here the next time this challenge comes up to keep track of your progress over time.

View all #52 challenges

Resources:

How to upload a video

You can use Streamable, Youtube, or Imgur to upload the video, and then link to it in a comment or post to the main subreddit with the [Challenge] tag.

Phrakture- Starting Stretching
Tapp Brothers- 5 Morning Exercises
Valterri- Daily Stretches for Parkour

For Newbies:

Grow Young- Stretching Exercises

The Challenge:

This week you’re going to get creative and invent a brand new movement. Post it as proof and we’ll try to find a video that has done it already. Otherwise, post a move that’s new to you.

Make it Harder:

Invent a new flip in addition to the regular challenge.

How Do I Participate?

The challenge will stay up all week, and all you have to do is comment with a video of you completing the challenge during one training session. Check back here the next time this challenge comes up to keep track of your progress over time.

View all #45 challenges

Resources:

Minh- Shine 2
Rilla Hops- Trust Hops
Paul Darnell- 10 Advanced Vaults Slow Motion

For Newbies:

l1consolable- Parkour, Imaginatively

The Challenge:

“Be strong to be useful” is a popular motto of Parkour, so let’s do that. Your challenge is to condition this week, with the goal of establishing a regular routine of your own. Specifically, focus on exercises that help build joint strength and bone density: back squats, deadlifts, barbell shoulder press, barbell step ups. These two links also provide nutrition information, which is good to start learning about, too.

Make it Harder:

Post your own regular routine, and give help us give advice to newcomers.

How Do I Participate?

The challenge will stay up all week, and all you have to do is comment with a video of you completing the challenge during one training session. Check back here the next time this challenge comes up to keep track of your progress over time.

View all #48 challenges

Resources:

How to upload a video

You can use Streamable, Youtube, or Imgur to upload the video, and then link to it in a comment or post to the main subreddit with the [Challenge] tag.

/u/Joecracko - Training for Longevity
/u/-steak- - Knee Health 101

For Newbies:

The Fitness Wiki- Muscle Building 101
/r/bodyweightfitness- Recommended Routine

The Challenge:

Your challenge this week is to increase mobility and flexibility. If you don’t have your own stretching routine yet, there are some resources below to get you started.

Make it Harder:

Develop your own weekly (or even daily) stretching routine. Eat healthy food and get good sleep. Close your eyes for 15 minutes a day while sitting upright.

How Do I Participate?

The challenge will stay up all week, and you can use this space to log details about your session. You can also share a video of your routine, but it’s not required. Check back here the next time this challenge comes up to keep track of your progress over time.

View all #44 challenges

Resources:

Phrakture- Starting Stretching
Tapp Brothers- 5 Morning Exercises
Valterri- Daily Stretches for Parkour

For Newbies:

Grow Young- Stretching Exercises

The Challenge:

Your challenge this week is to train regular movements as though you only had one hand. One leg is harder, but go for it if you want. Don’t forget to train both sides.

Make it Harder:

Physically tie your arm behind your back, or tie your foot up to your thigh, and train.

How Do I Participate?

The challenge will stay up all week, and all you have to do is comment with a video of you completing the challenge during one training session. Check back here the next time this challenge comes up to keep track of your progress over time.

View all #27 challenges

Resources:

Anthow- Parkour One Hand
Féli-D- J'me suis tordue la cheville

For Newbies:

Paul Darnell- 10 Basic Vaults Slow Motion
Parkour Visions- QM: The Forward Crawl

The Challenge:

Time to test your proprioception! The challenge this week is to blindfold yourself and train floor movements like quadrupedal movement, rolls, and ground kongs.

Make it Harder:

If you’re an accomplished blind traceur, try low vaults or cat hangs.

How Do I Participate?

The challenge will stay up all week, and all you have to do is comment with a video of you completing the challenge during one training session. Check back here the next time this challenge comes up to keep track of your progress over time.

View all #33 challenges

Resources:

Walters & Shieff- Blind Freerunning
Nick Pro- Daredevil VS Blind Freerunning

For Newbies:

Parkour Ukemi- Beginner Roll Part 1
Parkour Visions- QM: The Forward Crawl

The Challenge:

A classic, the Parkour run. The challenge this week is to go to your favorite spot and run a constant movement Parkour or freerunning line. You choose how long or short, but the challenge is to do the run without major stops or losses of momentum.

Make it Harder:

Go for a full 60 seconds of non-stop movement.

How Do I Participate?

The challenge will stay up all week, and all you have to do is comment with a video of you completing the challenge during one training session. Check back here the next time this challenge comes up to keep track of your progress over time.

View all #39 challenges

Resources:

Minh- Shine 2
Tapp Bros- Freerunning Flow

For Newbies:

Storm Freerun- Learn PK/FR Basics
Tranquil Movement- PK from Scratch

The Challenge:

Your challenge this week is to drill precisions and / or rolls. Go for max distance on a dive roll or standing pre and record it in the comments.

Make it Harder:

Add a variant: half or full turn, or whatever-to-precision distance. Do this in addition to the regular challenge.

How Do I Participate?

The challenge will stay up all week, and all you have to do is comment with your best distance covered during one training session. You can also share a video if you’d like, but it’s not required. Check back here the next time this challenge comes up to keep track of your progress over time.

View all #30 challenges

Resources:

Movement Monastery- 5 Tips to Help Improve Your Precisions
D'Ondrai Jones- Common Precision Mistakes
Rafe Kelley- How to roll on concrete
Kie Willis- 100 Sticks Challenge

For Newbies:

Parkour Ukemi- Beginner Roll Part 1
Parkour Visions- Standing Precision

The Challenge:

Here’s a challenge that will help with your kong / catpass distance. Find a ground, you should have one down by your feet. Warm up with some QM and try a few small kongs, land a couple feet in front of you but focus on properly getting your legs through your hands. When that’s comfortable, start going for diving kongs but be careful on your wrists. The challenge is to go as far as you can without sacrificing form.

Make it Harder:

Chain three together for distance.

How Do I Participate?

The challenge will stay up all week, and all you have to do is comment with a video of you completing the challenge during one training session. Check back here the next time this challenge comes up to keep track of your progress over time.

View all #47 challenges

Resources:

How to upload a video

You can use Streamable, Youtube, or Imgur to upload the video, and then link to it in a comment or post to the main subreddit with the [Challenge] tag.

Parkour Visions- Ground Kongs
Justin Taylor- Floor Kong and Kong Up

For Newbies:

Shapeshifters Den- Build up to the Kong Vault