As both disciplines require various physical movements to go through and around obstacles, movements are executed accordingly as going over, going under, or just merely passing through. The movements discussed herein are basic movements that can be practiced for individual development, so as to feel natural and well executed for safety reasons.

The following techniques and skills are presented for educational purposes only.

Running:  the very basic and the most difficult obstacle being faced by traceurs and freerunners alike---flat grounds. And that is why running is one of the fundamental basics (together with jumping, crawling, walking, and hanging) of Parkour and FreeRunning. This accordingly is a test of endurance and awareness, when there is no obstacle but the space where we run. Not to mention fast motion and reflexes to get from one point to another.

Landing and Rolling:  learning how to land properly and safely is a must. There are two types of landing techniques: landing on the balls of your toes and rolling. A properly executed landing can make or break one as someone who can still run another day in getting past an obstacle than getting stuck, or worse injured.

Jumping:  as jumping is an essential movement in overcoming obstacles easily, it is but proper to practice jumping. Begin from jumping in position, determining the height of which you are able to jump. As much as possble do the knees-to-chest jumping. Good practice as well, of proper landing as you do this exercise. It also helps develop leg strength and muscle memory, for the movement to be natural.

Precision:As standing jumps is to height, precision jumps is about distance. Begin from standing in your place and targeting a landing position farther from where you are. Determine how far your jump can carry you without losing your balance as you land. Proper landing can also be carried out during jumping practice to develop the skill.

Quadrupedal Movement (QM):Walking on all fours limbs (both arms, and feet), on ground or for navigating narrow obstacles (i.e. rails, and narrow ledges).

BASIC MOVEMENTS

Vaults:  are the basic movements of overcoming obstacles, as it requires jumping over with the arms supporting the body in a jump, and landing safely. There are many types of vaults but these are the basic vaults one can start practicing with and develop:

Wall-Up/Passe Muraille:  is a climbing movement that is done in overcoming a tall structure (usually a wall), by use of a step off the wall to move the body upward and reaching over to climb onto and over the obstacle.

Muscle-Up:  is a climbing movement wherein the arms are used as a support to get your body from a hanging position into a position where the body is above the obstacle.

Gap Jump:  a movement that requires jumping over gaps, or jumping over long distances, and landing safely.

Cat Leap:  is to land on the side of an obstacle (usually a wall) in a hanging/crouched position with the hands gripping the top edge, holding the body, ready to perform a muscle up. 

Tic-Tac:  is a step off an obstacle ( usually a wall) to gain height to overcome an obstacle or reach for something.

FREERUNNING

In Freerunning, it is usually a combination of basic movements and different discipline stunt techniques that are executed with ease, as it is more of into the aesthetic beauty of the movements, rather than just efficiency. A mastery of the basics leads to further developing or improving a skill and the following movements can be practiced but with much caution and guidance are strictly advice for proper execution and safety reasons.

Palm Spin:  is a movement used to overcome an obstacle or for flair, by jumping over with the arm/s supporting the body as it changes position thus doing a spin.

Flips:  are graceful expression of movements executed in order to clear an obstacle.


Try to perfect efficient movements or make good, clean combination of movements. It is not just about being the fastest but rather, moving efficiently and gracefully in the most efficient time.