Quadrupal Movement 
Now that we've gotten through the basics and some fun movements, we're going to learn a slightly less exciting movement, but still just as important.

Quadrupal movement, as you can guess, means that your using both feet and hands to moving. Some of these movements resemble a child crawling, but this is more controlled than the child.

If your very unflexible, please work on your flexibility (we'll post some flexibility exercises in a while) before attempting this movement.

The first quadrupal movement is what we call the standard one. Your going to spread out on all fours, like a push-up. Make sure your stretched out as far as you can. Put your left foot up to about you waist, and move your left hand back to almost meet the left foot. Now the first move, put your left hand out as far as you can, leaving your right hand where it is. Bring your right foot up to your right hand and repeat. Do the same vice versa.

The second movement is what we call the side movement. Your gona pread your legs out pretty far, but not so far that you cant bend one leg. We'll just start with your right... Your going to bend your right leg and lower yourself almost until the ground. Your left leg should be straight out and stretched. Put your hands in front of your left foot. Quickly change the leg structure so that the left is bent and right is bent, put your hands down on the outside of your left foot and make sure you dont stop there. Before you have a chance to stop, jump slightly and bring your right leg back up to your hands and kick your left foot out, returning to your origional position.

The third movement is the backwards standard. This one you can figure out on your own. Take the first movement and simply do it in reverse, going backwards; not as easy as it looks.

Those are the basic quadrupal movements. There are a few more, like the aligator movement, but they are less known and arn't necessary at this point in time.

See ya next time.

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The Cat and the Wall Climb 
Great job for making it this far! You've accomplished the basic movement of parkour! Now that you've done this you can move onto bigger and better stuff. What I'm trying to do is get you on a basic level for all parkour movement, wall climbing and cat stances are an essential one of those.

If you've ever watched a parkour video, you'll see someone climbing on a wall at some point though it. Or maybe you've seen them jump from a roof, but how do they get onto it? They climb. Parkour is all about not using the easy way like stairs, or if we do use stairs, we do something related to parkour on them. Or when jumping a wide gap you'll see them fall into a cat position.

However simple it sounds, the wall climb and cat leaps are more difficult than all the rest. Depending on how you do it, you can get slightly hurt yourself because of it, or you can completely master it, thats why I'm here.

We're going to start with the cat leap/stance. First the stance. Find a wall thats about your hight and stand looking at the wall. Put your hands at the top so that your gripping onto the closer edge of the wall. Once you've gotten a firm grip, put a foot up on the wall about waist hight. Make sure that your feet aren't very low, other wise they'll slide off the wall. Physics, the higher you put your legs, the less they'll slide, put them as high as you can. Next put your other foot at the same height. This is the cat stance. IF you just remain in the cat stance, it will help your muscles.. They say that the cat stance is just like a workout.

Practice this process for a while and then jump onto the wall using the cat stance. Make sure that when you jump, your feet hit the wall first before your hands. This will be a bit awkward at first and you should probably try it at a stand still first. If you have real trouble with your feet pointing forwards, you may point your feet to one side. After a while of this, try running at the wall and jumping. This is a big one: make sure that you don't slow down when you approach the wall, it is important you get into this now because it will be easier for other movements when you move onto other movements, like the wall climb..

Moving onto the wall climb now; this is a great movement but takes lots of working on to get it right. The key elements is the jump and the speed at which you meet the wall. If you go slowly at the wall, then it will be alot harder. This move took even me forever to get down correctly. A few warnings before we get started:

*Don't catch yourself with your elbow; when doing the wall climb, some people have the urge to put there arm across the wall and grab onto the other side as soon as they get high enough. This is terrible for you. It will harm your elbow or arm later in life. If you use your elbow to hold yourself up when reaching across, wait until you have little momentum left.
*Don't overshoot the wall; Think carefully about how much force you'll need to climb that specific wall, you don't want to go over the wall without trying, you may get yourself hurt.

Start quite a bit away from the wall, the higher the wall the more momentum you need. Run at the wall and jump off with one foot. You should be about half a leg away from the wall, all depends on your height. bring your other leg up and put it about waist high on the wall, if you can and push off. Do not push off the wall with both feet, that will send you backwards. Do not put your leg too low on the wall, it will slide of and you'll go face first into the wall. If you did it correctly, the wall should be about chest hight with you now. If so, put your hands squarely on the top of the wall (if its thin then grip onto both sides), while you still have momentum, and push up till your arms are about locked. Bring your legs up and get ontop of the wall. If you don't get that high on the wall, or its really high, then get into a cat leap and quickly pull yourself up. This will take some effort because once you stop the momentum, its entirely in your muscle and will be harder. For a while you'll wonder "How the hell do they do that so perfectly?!" Don't worry, it comes with practice. You won't find much better luck with pictures, videos or other text descriptions, you just have to practice. Took me about 2 months to finally conquer.

We'll go into the reverse cat next time, hope to type again soon!

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The Side Vault 
Ok, I decided that if you read all the previous posts and practiced them regularily that you could move on to your first vault. The only thing to make sure you do here is remembering to do the landing process. Make sure you pop up quickly so that the force doesn't hurt you too much.

This vault is usually used for rails and thin walls. If used on a wide object, you can use different variations or a different vault which we'll talk about.

Usually, you plant both hands on the object, directed forwards. If you feel more confortable with one hand facing the other way, you free to do so, though it could end in a turn vault which I will explain later.

Plant your hands and give a small jump and swing your legs over the object, your choice whether swinging your legs left or to the right. Land with both feet or one, use the landing tactic I discussed earlier, pop back up and keep running. If it is a tall object then you may use the roll tactic which I discussed earlier.. If you land with one foot or the object isn't very high, you don't have to use the landing tactic even though it is preferable. Land with one or both feet and just keep running or go into your next move.

Most traceurs will land with both feet.

Till next time.

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Our Online Community (Forums) 
Hey to all the readers of this blog!! Thanks for keeping up with the reading! I'd like you all to pay attention to this request...

I'd like it if everyone could please join the forums, and be active.. It will take less than a minute and will register you into a community in which you can talk to me and other traceurs that I am trying to find. On our conter total on the blog we have over 200 views, 4 of which were yesterday, 3 today. We have only 4 people on the forums, so there must be some of you who have not joined..

If you are nervous about being the first ones and not giving good advice, please join anyways, we're welcome to anyone.

Second! Ccould everyone please refer friends to this site! I'd really appreciate it. I'm looking to make a big online community dedicated to the art of parkour! If everyone invited one friend, in no time we will have hundreds of users in which you can talk with about everything to do with parkour.

Gotta run, please send me an email at jeremy@ingraham.us if you have any problems!

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The Roll 
Traceurs use this technique alot. This is used if they have to much forward (or sometimes backward) momentum. If you land at a dead stop you may hurt yourself from impact so they roll to take down impact and to stop themselves falling on their faces. However a parkour roll is not the same as a gymnast roll, or a somersault.

A somersault is when your roll directly down your spine. If you use this at high speeds and on concrete then it can hurt your back extremely badly. A parkour roll is when your roll on one of your shoulders and go down to your opposite side/hip. This makes sure you don't hurt your back.

A good way to start with this is in a grass field, or a park. You can attempt first try on concrete but be aware it will hurt. First get into a squat and put your hands down infront of you. Then tuck one of your arms under you and roll. With this you should be able to get a roll on your shoulder which is exactly how you should do it. If you do it wrong then try again until you get it right. Thats why you should practice on grass until you get it right. Good luck.

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