Parkour for Beginners: How to Start and Your First Moves

Parkour is the art of moving from point A to point B as smoothly and efficiently as possible, using only your body. Running, jumping, climbing and rolling over whatever is in your way. It looks extreme on video, but everyone starts with small, safe moves close to the ground.

Before you start

• Warm up for 10 minutes: jogging, squats, joint circles.
• Start low. Every move is learned first on the ground, then on a low wall.
• Train with others or join a local parkour class or jam.
• Build strength: squats, push-ups, pull-ups and core work make every move easier.

The 5 first moves

1. Landing: land on the balls of your feet, bend your knees and absorb the impact quietly. Practise from a step first.
2. Parkour roll: a diagonal roll over one shoulder to the opposite hip. It turns a hard fall into a smooth exit. Learn it on grass or a mat.
3. Precision jump: jump with both feet and land on a small target, like a line or a low rail.
4. Safety vault: put one hand and one foot on a low obstacle and swing over it.
5. Wall climb-up: jump, grab the top of a wall and pull yourself up.

How often to train

2–3 sessions a week of 45–60 minutes is plenty at the start. Rest days are when your body gets stronger.

What you need

Comfortable clothes, light shoes with good grip, and a mat or soft surface for rolls. Nothing else.
👉 parkour shoes, folding gymnastics mat

Who it's for

Perfect for teenagers and adults searching how to start parkour, parkour moves for beginners or a new way to get fit outdoors without a gym.