Parkour Classes Requirements

Level 1 Requirements
Level 2 Requirements
Level 3 Requirements

Note: The requirements listed here are subject to change and will continue to evolve as our program and students improve.
Level 1 Requirements

All that is needed to participate in our level one classes is a positive mindset and a willingness to learn. All of our exercises and skills are scaleable, meaning that we can customize them and easily challenge people on an individual basis.
Level 2 Requirements

In addition the the fitness and skill requirements listed below, a level 2 pracitioner will be able to create new movement, adapt to unique environments, and link together basic skills in longer runs.

Air squats
  • 25 perfect & consecutive (men & women)

    Push ups (max reps in 1 min.)
  • 30 (men)
  • 15 (women)

    Sit ups (max reps in 2 min.)
  • 60 (men & women)

    Kipping pull ups
  • 8 (men)
  • 4 (women)

    Broad jump
  • 7 ft. (men)
  • 5 ft. (women)

    Wall handstand hold
  • 30 sec. (men & women)

    QM
  • QM (basic)
  • QM (gallop)
  • Cat balance (along line on ground)

    Landings
  • Landing to roll to sprint (off 24 in. box)
  • Landing to sprint (off 24 in. box)

    Gymnastics
  • Punch jump
  • Tuck jump
  • Forward roll
  • Backward roll
  • Full turn in place
  • Kick to handstand (3 sec. hold)
  • Cartwheel

    Jumps and balancing
  • Precision jump (between rails, ~50% of max broad jump distance, ~3-5 ft. apart)
  • Balance on rail (30 sec.)
  • 1 full rail squat
  • 3 consecutive 180 hop turns
  • 2 consecutive 180 pivot turns

    Cat leaps and climbing
  • Cat leap
  • Top out (From support, kick back to 2 footed plant on top of object)
  • Climb up (level one)
  • Climb down (from support position to full cat hang)

    Vaults
  • 2 hand safety vault (both sides)
  • 1 hand safety vault (both sides)
  • Lazy vault (both sides)
  • Monkey plant (symmetrical)
  • Pop safety vault (over 4 ft. vault box)

    Tic tacs and wall runs
  • Tic tac (1 step, over 2 ft. tall object)
  • Wall run (1 step)
  • 30 in. wall run vertical (men)
  • 18 in. wall run vertical (women)

    Bar skills
  • Basic underbar
  • Shimmy along bar (20 ft .)
  • Go from a full hang to a support position on bar using any method

    Level 3 Requirements

    The following requirements are a compiled list of abilities that a well-rounded, intermediate practitioner of several years experience should be capable of. However, parkour is not about a checklist of moves, it is about moving efficiently through a complex environment. An intermediate practitioner should be able to perform the following skills AND put them together during long runs. The following list contains a solid foundation of skills for anyone to overcome a wide variety of obstacles, but an intermediate practitioner should always strive to adapt to new, unique obstacles and movements with intelligence and creativity.

    Ring dips
  • 12 (men)
  • 7 (women)

    Knees to elbows
  • 20 (men)
  • 12 (women)

    Kipping pull ups
  • 20 (men)
  • 12 (women)

    Broad jump
  • 8 ft. (men)
  • 6.5 ft. (women)

    Wall handstand hold
  • 60 sec. (men & women)

    Wall run vertical
  • 42 in. (men)
  • 25 in. (women)

    Vault exit distance
  • 8 ft. (men)
  • 5 ft. (women)

    QM
  • QM (basic)
  • QM (gallop)
  • Cat balance (along rail, 10 ft.)

    Landings
  • Landing to roll to sprint (perfect form, off 48 in. box)
  • Landing to sprint (perfect form, off 48 in. box)

    Gymnastics
  • Punches
  • Punching tuck jumps
  • Diving forward roll
  • Backward roll to handstand
  • Full turn in place
  • Traveling full turn (50% of max broad jump distance)
  • Kick to handstand (3 sec. hold)
  • Handstand walk (10 ft.)
  • Handstand to forward roll (tight and together, stand up without using arms)
  • Cartwheel (along straight line)
  • Round off
  • Front handspring

    Jumps and balancing
  • Precision jump (between rails, ~75% of max broad jump distance, ~5-8 ft. apart)
  • Balance on rail (60 sec.)
  • 5 rail squats (consecutive, full ROM)
  • 5 consecutive 180 hop turns
  • 6 consecutive 180 pivot turns

    Cat leaps and climbing
  • Cat leap
  • Top out (From support, kick up to 2 footed plant on top of object)
  • Climb up (level two, symmetrical, no forearms or knees)
  • Climb down (from support position to full cat hang, symmetrical)

    Vaults
  • 2 hand safety vault (both sides)
  • 1 hand safety vault (both sides)
  • Reverse safety vault (both sides)
  • Speed vault (both sides)
  • Lazy vault (both sides)
  • Monkey plant
  • Monkey/kong vault (symmetrical)
  • Pop safety vault (over 4 ft. vault box)
  • Pop vault (over 4 ft. vault box)
  • Dash vault
  • Turn vault (on rails and on walls, both sides)
  • Reverse vault (one hand and two hand, both sides)
  • Double kong vault (between 3 ft. vault boxes, 1 ft. apart)
  • Double speed vault (between 3 ft. vault boxes, 1 ft. apart, both sides)
  • Kong to same level precision (between 3 ft. vault boxes, 1 ft. apart)

    Tic tacs and wall runs
  • Tic tac (1 step, over 3 ft. tall object)
  • Wall run (1 step)

    Bar skills
  • Basic underbar
  • 360 underbar (both sides, diving and scissor methods)
  • Cast to vault over bar
  • Shimmy along bar (40 ft .)
  • Muscle up (kipping or dead hang, symmetrical)
  • Pullover (from dead hang)
  • Lache between bars (6 ft. apart)

    Freerunning/acrobatics tricks
  • Back tuck on flat ground
  • Front tuck off 2 ft. tall box
  • Wall spin (both directions on slant, one direction on vertical wall)
  • Palm spin (both directions, on 2 ft. tall object)
  • Reverse palm spin (both directions, on 2 ft. tall object)
  • Sit turn (both directions, on walls and rails)
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