Parkour tr�ning:

Fut�s - 20 perc, 3* hetenk�nt
Fel�l�s - 5*30 (De kezdheted 10-es sz�ri�kkal is)
Hajl�t�s - 3*10 (El�re-h�tra hajl�t�s, ny�jt�s)
Fal mellet l�bbal ny�jt�s - 3*1 percig
Sz�kdel�s - 2*20 m�ter hosszan 
L�g�s(k�zzel) - 4*30 mp
"N�gy l�bon m�sz�s" (l�bon �s kez�nk�n, �s a t�rd nem �r le) - 4*20 m�teren
Egyens�ly - Egyens�lyozz a falon 4*20 mp-ig
"PK k�r�t" - Tegy�l egy k�rutat, amiben tudod gyakorolni a f� mozg�sokat (Landol�s magasr�l(Landing From Height), Macska ugr�s(Cat Jump), g�rd�l�s(roll) pontos ugr�s(Precision Jump)

Az anyagot egy angol oldalon tal�ltam, �s lehet van hiba a ford�t�sban, �gyhogy le�rom ide angolul is, �s ha valaki tal�l benne hib�t, az sz�ljon! K�szi.

Running - 20 Minutes, Three Times Each Week
Sit-Ups - 5 Reps of 30 ( But you can start by doing a series of 10 )
Flexions - 3 Reps of 10
Position a Chair Against Wall - 3 Reps of 1 Minute
Walking With Knees to Chest - 2 Bursts Of About 30 Metres
Hopping - Twice For Each Leg Across 20 Metres
Arm Hang - Four Reps Of 30 Seconds
Quadrupedie - Four Reps of 20 Metres
Gainages - Balance Against A Wall For 4 Reps of 20 Seconds And Hold
PK Circuit Training - Create A Circuit In Which You Can Do The Following
Base Movements : ( Landing From Height, Cat Jump, Roll, Precision Jump )

by.: ismeretlen szerz�.