What is warming up?
Warming up for parkour is more than just stretching—it’s about preparing your body and mind for the challenges ahead. A proper warm-up reduces the risk of injury, increases mobility, and primes your kinetic chain for movement. While there isn’t one definitive way to warm up, there are key elements that should be included in every session. In this post, I’ll outline the fundamentals, share my personal warm-up routine, and provide tips to customize your warm-up based on your training goals.
The Fundamentals of a Parkour Warm-Up
A good parkour warm-up focuses on four essential components:
1. Cardio: Increases blood flow, raises your heart rate, and warms up your muscles.
2. Joint Mobility: Prepares your joints for dynamic movement and reduces stiffness.
3. Active Flexibility: Loosens up tight muscles while promoting controlled movement.
4. Conditioning the Kinetic Chain: Engages and activates the muscles and systems you’ll use during training.
After addressing these fundamentals, it’s helpful to end your warm-up with small challenges or drills at 30–50% of your power range. This helps ease your body into higher-intensity movements while reinforcing technique.
My Traditional Warm-Up Routine
Here’s how I structure my warm-up, broken into 30-second to 1-minute increments for each exercise:
1. Foot Preparation and Cardio
Tiptoe Walks: Walk on the balls of your feet to activate the calves and improve balance.
Heel Walks: Walk on your heels to engage the anterior muscles of your lower leg.
Outside-Foot Walks: Roll your feet outward and walk on the edges to strengthen foot stability.
Duck Walks: Fully squat down and walk without using your hands or letting your knees touch the ground.
Bear Crawls: Crawl on all fours, ensuring only your hands and feet touch the ground.
2. Cardio Burst
2-3 Minute Run: Alternate speeds, from a slow jog to a sprint, incorporating quick direction changes and small jumps. This not only elevates your heart rate but also improves agility and reaction time.
3. Joint Mobility and Active Flexibility
Forward Arm Swings: Swing your arms across your chest and behind your back.
Up-and-Down Arm Swings: Swing your arms from above your ears to your waistline.
Neck Circles: Rotate your neck clockwise, then counterclockwise.
Trunk Twists: With feet planted, twist your torso side to side.
Hip Circles: Rotate your hips clockwise, then counterclockwise.
Knee Circles: Stand with your feet and knees touching, hands on your knees, and make circular movements.
Ankle Circles: Rotate each ankle clockwise and counterclockwise.
Wrist Circles: Press your palms together and rotate your wrists, mimicking a hand-washing motion.
4. Full-Body Release
Shake It Out: For five seconds, shake your entire body in all directions. This final release helps loosen any remaining tension and resets your body for movement.
Tailoring Your Warm-Up to Your Training Goals
Your warm-up should align with the focus of your training session. For example:
Rooftop Days: Prioritize precision and control in your warm-up, with extra attention on balance drills and ankle stability.
Flip Days: Include more dynamic stretching and rotational movements to prepare your body for aerial techniques.
Warm-ups are not a one-size-fits-all routine. Adjust based on your goals, the environment, and your current physical condition.
Additional Tips for Effective Warm-Ups
1. Stay Hydrated
Dehydration can affect your performance and increase the risk of injury. Drink plenty of water before and during your warm-up.
2. Listen to Your Body
Pay attention to tight joints or sore muscles. Use your warm-up to gently open up these areas and assess any potential limitations for the day.
3. Address Injuries
If you have any previous injuries, include specific exercises to strengthen and stabilize those areas. For example, if you’ve had an ankle sprain, add extra ankle mobility and strengthening drills.
4. Focus on the Day’s Goal
Having a clear training focus helps guide your warm-up. Whether it’s precision jumps, vaults, or flips, prepare your body for the movements you’ll be doing.
5. Be Patient
Remember, a proper warm-up isn’t something to rush. Taking the time to prepare sets the tone for a productive and safe training session.
Why Warm-Ups Matter
Parkour isn’t just about strength and skill—it’s about longevity. A solid warm-up ensures your body is ready to handle the physical demands of training, minimizing the risk of injury and maximizing your performance.
As I always say: “You don’t have to be great to get started, but you do have to start to become great.” Start with a smart warm-up, and you’ll build a strong foundation for your parkour journey.
Train hard, train safe, Transcend Beyond.
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