Welcome to Rising Traceuse A global resource for parkour athletes
Welcome to Rising Traceuse A global resource for parkour athletes

The 3 Vital Elements of Parkour Training

We all want to become well-rounded parkour athletes, but we can't do that without a well-rounded parkour training routine. The exercises and methods you use are ultimately up to you, but every routine should include the following elements:

  1. Strength training
  2. Endurance training
  3. Technical Training

Practicing the cat balance with Krisnara and Jessica from Natal, Brazil

Strength Training

Strength and flexibility training is useful for more than just doing a faster climb-up or a longer precision jump. This type of body conditioning helps protect your joints and muscles against strain and injury in the long run. Although weighted exercises are fine (especially if you want to build muscle) you don't even need to go to the gym for your strength training.

Feel free to create a workout routine with bodyweight exercises such as push-ups, abdominal exercises, jumping lunges, calf raises, pull-ups etc. A pull-up bar is especially useful for completing exercises for the climb-up, which I elaborate in a previous blog post.

Endurance Training

If there is one element of parkour training I wish I could forget about, it's endurance training. Let's be honest: it is not fun at all (for most people). On the other hand, it is extremely important. What's the use of having parkour skills if you can't use them for more than a minute at a time without getting exhausted? If you ever need to use your parkour skills in a real-life situation, you need the ability to run, jump and climb without slowing down.

If you don't have a place to complete endurance training at home, make it a part of your skill training session. Every time you go to a park, university, gym or other location to practice, make a non-stop parkour sequence that lasts at least 1 minute, and complete it 3 times.

I believe endurance training means the difference between casual parkour athletes and superhuman monsters. Which do you want to be?

Technical Training

Technical training is good for you, but no one has to push you to do it. It's kind of like drinking coffee. (Ok, I guess that's debatable.) Even if you are overcoming a mind block or practicing the same movement over and over, there is something about technical parkor training that is simply addicting. You are constantly understanding yourself better, overcoming personal challenges and learning to control your body.

One big thing to remember is that technical training needs to be structured, just like strength training and endurance training. Have you ever trained with friends for 4+ hours, only to finish the day wondering what you accomplished? Those "just for fun" training sessions are great, but they can't replace structured technical training.

Do you have a parkour training routine that you follow? What does it include, and what makes it work well for you?

Leave a comment below to share your thoughts!


  1. I'm totally new at this - wouldn't even call myself a traceuse yet- but I do have a background in sports. I was wondering if you would be able to give some suggestions for training. When you started off, what exercises and training were you doing?
    I would really appreciate your help! Love the other articles :)

    1. Hey there!

      It is great that you are looking to start training parkour, and your background in sports will help you catch on fast! If you have not found a group to train with yet, that is the first place to start. Learning the basics from more experienced practitioners is probably the best way to go.

      For physical exercises, I began with squats for the upper legs, calf raises for lower legs, bicycle crunches for abs and pushups (from my knees) to gain upper body strength. Any type of balance training is great as well.

      One big piece of advice I can share is to never get caught up in one type of movement. When I started, I was so into precision jumps that I barely practiced vaults and other movements. Also, don't get scared off by difficult movements: the climb-up is tough, and even a lot of guys have trouble with it in the beginning.

      Don't shy away from those big challenges, as long as you will not get hurt if you try and fail. Getting hurt is not necessary to learn or improve ANY movement.

      American Parkour has a great beginner's guide here: http://americanparkour.com/getting-started/

      I am glad you enjoy reading! I plan to write a lot more blog posts, including ones for beginners, so I hope you check back often! :)