Parkour & Freerunning

The Safety Vault is a vault used in parkour that us much easier variation of the side vault, except the the outside foot is placed on top of the obstacle and the inside arm is then released, while the outside foot pushes the practitioner off the obstacle.

Running up a wall

A safety roll that one performs to distribute the impact of from drop. A proper parkour roll can prevent injuries and allow an athlete to jump from very high distances.

The Kong Vault (also originally known as the Cat Pass) is a vault used in parkour for moving over an object and gaining distance. It is an advanced variation of the monkey vault. Kongs are useful for moving over long objects, such as large barriers. The same movement can be used to move over rails and fences. Kong Vaults are commonly used for distance and power, instead of speed. Though they take extra time to learn, they are one of the most common and should be trained early on. There are a number of variations of the Kong Vault. Take note that when you use the Kong Vault, you have to dive towards the obstacle the Kong Vault will be performed on such as a picnic bench.

Movement on all fours. A bear crawl.

Jumping into a roll. This is not a gymnastics roll. You must go over your shoulder.

A single horizontal step on the wall

The Speed Vault is a vault used in Parkour. A Traceur or Traceuses will use this vault to quickly overpass an obstacle, such as a low wall, railing or barrier, while preserving forward momentum for additional movements such as a roll or underbar. It is used frequently in all types of urban environments. It is performed by: - Running up to the obstacle. - Pushing off of one foot. - Placing one hand on the obstacle (if you jumped off of your right foot use your right hand and vice versa). - Swinging both legs over the obstacle to one side. - Landing on the ground and continuing running. It can be turned into a safety vault, the most basic vault in parkour, by placing the outside leg on the obstacle as you pass (to maintain height) and then swinging the inside leg through. It can also be turned into a Two-handed vault by placing the outside hand next to the inside hand on the obstacle.

Standing on your hands

The Monkey Vault is a vault used in parkour which involves planting two hands side-by-side on an obstacle and bringing both legs in-between, shortly after pushing off with the hands. When the hands are placed on the object before the feet leave the ground, it is known as a monkey vault, however if the feet leave the ground before the hands reach the object, it is referred to as a kong vault. The vault is designed to mimick the way a monkey walks, with their hands on the outside and then bringing their feet in-between their arms.

Two steps on the wall horizontally

The Lazy Vault is a vault used for moving over an obstacle sideways or diagonally while still running or moving forwards. It is also sometimes confused with a Thief Vault; however, the thief vault is a hybrid vault consisting of elements of the Dash Vault and the lazy vault.

The Thief Vault is a slightly modified or hybrid movement of the Lazy Vault and the Dash Vault. It is less well-known and is considered by some to not be a useful technique or even a proper movement. It is used as a slightly faster alternative to the Lazy Vault, and the exit is more perpendicular to the obstacle as in a Dash Vault, rather than being parallel to the obstacle as in a Lazy Vault.

A backflip on the wall, and be one two or three steps.

The Lache is parkour or freerunning move used to swing off of a bar or branch. After swinging the traceur can grab onto another bar or branch, or land in a precision, crane or cat.

Inward side

Starting backwards you do a 180 into a roll.

The Dash Vault is a vault used in Parkour and Free running in which a practitioner jumps over an obstacle feet first then leads the body away from the object with the hands. This vault is considered a more difficult vault to perform because of its difficulty to transfer momentum.

The Gate Vault is a vault used to lower oneself over a fence, gate or wall, allowing one to quickly move over the obstacle and retain most of their forward momentum.

J-step backflip with a slight slant.

The Kash Vault is a vault consisting of a combination of the Kong Vault and Dash Vault. The kash vault is executed similar to a kong vault, but during the middle of the vault, the traceur swings his/her legs through their arms instead of going straight over. This vault is considered a relatively easy vault because of its slow speed, but for beginners, this vault can be tricky.

A wall spin