Both a “punch” and a “plyo” are two-footed jumps in the sport of parkour. But a plyo is not a punch. In this lesson from Zoic Nation, learn how to do a plyometric jump, safely. Andy demonstrates how to step into a plyo (instead of hopping or hurdling into it) for a quiet landing on the balls of your feet, as well as how to swing your arms forward into your jump for momentum. Finally, he illustrates common mistakes that people make and shows what a well-executed plyo should look like.

If you've mastered the 180 front flip of parkour, it's time to get a little more hardcore. Nick Provost offers parkour training that teaches you the aerial twist, a great way to get over or off of any obstacle. Learn the run up, foot position, and arm movements you need to successfully pull off this impressive move.

One fundamental movement of both Parkour and Freerunning is the Vault. The Vault is a basic maneuver that you can use to safely hurdle over obstacles, including low walls, railings and fences. If you are looking for a movement that will allow you to navigate the landscape while maintaining your forward momentum, this is it! In this fun and quick lesson, you learn how to do the Speed, Reverse and Monkey Vaults.

Parkour is the art of overcoming obstacles with your body. Excelling in this discipline requires flexibility, strength, and body control. So, before you go leaping off of buildings or backflipping from the jungle gym, you need to master the fundamentals. In this lesson, learn the basic motions, balance, and body position behind the back spin. Once you are comfortable doing it from sitting position, kick it up a notch and back spin on the bar.

A cat always lands on its feet, and so does a parkour jumper! Zoic Nation takes you through the dos and don'ts of landing precisely after a parkour jump. Learn to land on the balls of your feet and how to absorb the impact with your body. Find out where to hold your chest and at what angle to bend your knees. The video also offers a list of common mistakes for you to avoid.

Ready to learn how to do a side flip? In this lesson, teacher Christopher Tung uses stop-action footage to show you exactly how to take off and jump higher. You'll see how to position your arms to generate torque when spinning, control your tuck, and spot the ground for a smooth landing. With some practice, you'll be able to add this trick to your free running and parkour moves!

Step your parkour or freerunning game up a notch by learning and practicing a few hurdling tricks: the lazy vault, the kong vault and the double kong vault. As your parkour and freerunning coach Nick Provost instructs and demonstrates, you’ll find that each vault pretty much looks how it sounds; the lazy vault a sideways leap across a surface, the kong vault a gorilla-esque dash across an obstacle, and the double kong a longer move for those vital getaways.

What is the most important Parkour element? It's not a vault, and not the Wall Run. It's the Parkour Roll! If you are new to the sport, don't worry, because in this lesson seasoned Parkour vet Alexandr Zhurko goes over the roll from the very beginning. Start with basic exercises in order to understand fundamentals of the roll, including posture and body position, and then proceed to more complicated things such as a diving roll and roll from landings.

Once you’ve got the front flip down, it’s time to learn another common parkour trick: the side flip. You’ll learn how to achieve lots of height and distance, turn your body for maximum momentum, and position your hands to land the trick as easily as possible. Nick Provost demonstrates how to prepare and execute this common move.

This parkour and freerunning lesson from Nick Provost demonstrates how to do a dash vault and a kash vault - both great moves for getaways on foot. The dash vault looks how it sounds: a quick dash that vaults you over an obstacle. Learn how to maintain your momentum to continue running after the move. Then, once you know how to do a dash vault and a kong vault (another move that hurdles you over an obstacle), learn the hybrid kash vault.

Once you’ve learned how to do a simple cartwheel and a one-handed cartwheel, you’re ready to take the next step in acrobatic flips: the aerial. This impressive gymnastics move is sometimes called a side somersault or hands-free cartwheel. In this lesson, Christopher Tung will break down the move step-by-step to give you the tools you need for a flawless execution. But before you gymnasts, tumblers, and free running pros get to flipping, remember to warm-up properly with several stretches.

If you’ve already mastered back fulls, it’s time to move onto the easy standing gainer, then the trickier (but more fun) full gainer. In this parkour lesson, Nick Provost shows you how to prepare your body and mind to execute a standing gainer, which is basically a backflip with forward momentum. Then, add a spicy twist to try out the full gainer. Start off flipping onto a soft surface, for safety’s sake, and eventually you’ll be able to incorporate gainers into complex and challenging courses.

What is the simplest way to get over an obstacle in Parkour? The Lazy Vault! The name alone tells the story! Yet, this move still requires a bit of practice to gain comfort with the speed, timing, and takeoff. Learn how to approach an obstacle, which leg to use, and when hand placement comes into play. Play around with this simple move and try out variations to experiment for yourself!

Want to level up your parkour and free running moves? In this lesson, teacher Christopher Tung shows you how to add a twist to your butterfly kick! You'll see how to jump and rotate, and get tips on exact positions for your legs and arms in order to complete the twist. After watching, you'll have another cool move in your acrobatics arsenal!