Movement Library

The following library contains movements and reference links that are in-house produced by The Parkour & Performing Arts Center or selectively curated content from the public domain. Please continue checking back as we add content daily.

Photo By Michael Poole
Athletes - Chris Alexander, Joe Unruh, Corey Romines, Nathan Doan

Parkour

Warm Up Movements:

Running - https://www.youtube.com/watch?v=zSIDRHUWlVo

Tea Cups - https://www.youtube.com/watch?v=upOY7gkKMfY

1 legged hops - https://www.youtube.com/watch?v=I7ChaipZVM4

Monkey QM - https://www.youtube.com/watch?v=yZEHwpsrGdE

Rolls - https://www.youtube.com/watch?v=CnWIfcsE5rg

QM - https://www.youtube.com/watch?v=rEGAxybTgrk

Skills:

Kong QM - https://youtu.be/PCBTOz2q5Ls

Safety Vault - https://www.youtube.com/watch?v=huNyLAmbHvk
Lazy Vault - https://youtu.be/p99LYXh8nS0

Precisions - https://www.youtube.com/watch?v=9sb4TYNHGio&t=16s

Shoulder Rolls - https://www.youtube.com/watch?v=XvtZTQUzJ9Q&t=39s (Ukemi application)

Cartwheels - https://www.youtube.com/watch?v=PYCsrRGINHA
Roundoff - https://youtu.be/A7iUSgc4rH0

Coffee Grinders - https://www.youtube.com/watch?v=oTNhRffu9vQ

Monkey Vault - https://www.youtube.com/watch?v=9vlNrFnDlqE

Underbar - https://www.youtube.com/watch?v=MG9f1SUSpeI

Pop Vault - https://www.youtube.com/watch?v=grDG5-EegZo
Thief Vault - https://www.youtube.com/watch?v=SzuQElBnUWw
Turn Vault - https://youtu.be/eJSPO0XO7Xs
Reverse Vault - https://youtu.be/U1rR_6DHvHk
Macaco - https://www.youtube.com/watch?v=pdB8bfxRVzo

QM for Balance Tutorial:  https://www.youtube.com/watch?v=34wIojGipC4

Kong Progressons:  https://www.youtube.com/watch?v=8wj2oJcaVpQ&t=6s

Dash Vault Tutorial:  https://www.youtube.com/watch?v=p3DYJ7p4X-I

Dash Vault Progression Tutorial:  https://www.youtube.com/watch?v=1xSIgi9ZjQ8

Cat Climb Up Tutorial:  https://www.youtube.com/watch?v=PAox-RyJzYc

Lache Tutorial:  https://www.youtube.com/watch?v=Ll68HBRczyE

Gate Vault Tutorial: https://www.youtube.com/watch?v=mV7Bv0ji2sU

Safety Vault Tutorial:  https://www.youtube.com/watch?v=esbJ3BOjTqg

Dive Shoulder Roll Tutorial:  https://www.youtube.com/watch?v=IeQKUz86wE4&t=12s

Conditioning Drills:

Push Ups -  https://www.youtube.com/watch?v=IODxDxX7oi4

Supported Pushups -  https://www.youtube.com/watch?v=BQAifK9T59M
Dive Bomber Pushups - https://www.youtube.com/watch?v=mvNcSF-nXg4

Squats - (In this Video) https://www.youtube.com/watch?v=MUBuJKE9kBk

Pull Ups -  

Sprints -  

Tuck Jumps - 

Hollow Body Holds - 
Lemon Squeezes - https://www.youtube.com/watch?v=1OYOyE_QbU0

Stretches:
Butterfly Stretch - (In this Video) https://www.youtube.com/watch?v=MUBuJKE9kBk
Squat Sways - (In this Video) https://www.youtube.com/watch?v=MUBuJKE9kBk
Straddle Stretches - (In this Video) https://www.youtube.com/watch?v=MUBuJKE9kBk
Pike Stretch - (In this Video) https://www.youtube.com/watch?v=MUBuJKE9kBk
Quad Stretch - (In this Video) https://www.youtube.com/watch?v=MUBuJKE9kBk
Shaping Hamstring Stretch - (In this Video) https://www.youtube.com/watch?v=MUBuJKE9kBk

Photo by Steve Batz
Athletes - Lon Beyer & Elle Beyer

Photo by Michael Poole
Athletes - Elle Beyer & Colton Fuller

Kung Fu & Self Defense

Warm Up Movements:

Arm Rotations - 

Hip Rotations - 

Arm/Chest Dynamic Stretches - 

Knee Rotations - 

Angle/Wrist/Elbow Rotations - 

Jumping Jacks - (In this video)  https://www.youtube.com/watch?v=_PHe_8BLzzs

Tea Cups - https://www.youtube.com/watch?v=upOY7gkKMfY

Lunges - (In this video) https://www.youtube.com/watch?v=_PHe_8BLzzs
High Knees - (In this video) https://www.youtube.com/watch?v=_PHe_8BLzzs

Picking up Leaves - 

Line Drills:

Stretch Kicks - 

Push Kicks - https://www.youtube.com/watch?v=K8i9xCqp6ak

Outside Crescent Kick - 

Inside Crescent Kick - 

Side Kick - 

Sparrow Kick - 

Crane Kick - 

Tornado Kick - 

Jump Flying Side Kick - 

Butterfly Kick - https://www.youtube.com/watch?v=lYWZBemmHws

Cartwheel - https://www.youtube.com/watch?v=PYCsrRGINHA

Shoulder Roll - https://www.youtube.com/watch?v=XvtZTQUzJ9Q&t=39s

Handstands - 

Striking Skills (Hands):

Punch Tutorial:  https://www.youtube.com/watch?v=GZiKR_RVFHY

Palm Strike Tutorial:  https://www.youtube.com/watch?v=pOFsjvejny0

Hammer Fist Tutorial:  https://www.youtube.com/watch?v=nOrYavJkSmg

Striking Skills (Legs)

Leg Strikes - https://www.youtube.com/watch?v=JibWGVZKn28

Blocks/Covers

Blocks - https://www.youtube.com/watch?v=1_ZP2VJLMQo

Bursting - https://www.youtube.com/watch?v=5QM23OR_ies

Escapes

Wrist Escapes - https://www.youtube.com/watch?v=pB12dhjRst0

Shrimp and Kick - https://www.youtube.com/watch?v=oEkMz7hXLJU

Hip Thrust Mount Escape - https://www.youtube.com/watch?v=DLd0_3JG6WM

Sinking Hip Thrust - https://www.youtube.com/watch?v=RQ6h8PzL8ZI

Bear Hug Escapes - https://www.youtube.com/watch?v=CRdN_0LTgWE

Hair Escapes - https://www.youtube.com/watch?v=M_WHGQarccs

Escapes using the Clinch - https://www.youtube.com/watch?v=adpYxtKKm2I

Escape from Attack’s from Behind - https://www.youtube.com/watch?v=eOCbzdJMqSA

Parkour - https://www.youtube.com/watch?v=ptew4mpTxXw

Other Skills

Dive Shoulder Roll Tutorial:  https://www.youtube.com/watch?v=IeQKUz86wE4&t=12s

Conditioning Drills:

Push Ups - 

Supported Pushups - 

Leg Lifts - 

V-ups - 

Squats - 

Pull Ups - 

Sprints - 

Tuck Jumps - 

Hollow Body Holds - 
Leg Lifts - (In this Video) https://www.youtube.com/watch?v=_PHe_8BLzzs
Plank to Push Up Position - (In this Video) https://www.youtube.com/watch?v=_PHe_8BLzzs

Calf Raises - (In this Video) https://www.youtube.com/watch?v=_PHe_8BLzzs

Self Defense Principles:

Self Defense Basics - https://www.youtube.com/watch?v=8CCfPHR-hBA

Hitting Primary Targes - https://www.youtube.com/watch?v=69X4UqsnZsI

Consent - https://www.youtube.com/watch?v=4ANVuSKTfd0

Conditioning - https://www.youtube.com/watch?v=JNVd9TeZHrw

Photo by Steve Batz
Athlete - Elle Beyer

Weapons & Choreography

Primitive Weapons using Household Items - https://www.youtube.com/watch?v=Irb7hbIHdL4&t=213s

540 Kick Tutorial:  https://www.youtube.com/watch?v=HKcl-Cq1z5Q&t=9s

Photo by Michael Poole
Athlete - Jess Waters

Aerial Silks

Warmup Movements

Basic Climb - https://www.youtube.com/watch?v=iIybMmLk7ws
Military Climb - https://www.youtube.com/watch?v=-i8lc4YvG00

Postures from the Knot

Skywalk - https://www.youtube.com/watch?v=g4RDlK_8tAs

Entries
Hip Key - https://www.youtube.com/watch?v=ZNUguFnczBw
Split Entry to Knee Tangle - https://www.youtube.com/watch?v=pB64wnqnAeA

Skills from Basic Climb
Hip Swivels - https://www.youtube.com/watch?v=RmkZR5Hfgpc

Skills from Military Climb
Hip Key from Military Climb - https://www.youtube.com/watch?v=-sV0l6czyck
Rolling Russian Climb - https://www.youtube.com/watch?v=tHQuY_0-1OQ

Skills from the Single Footlock

Single Footlock Tutorial - https://www.youtube.com/watch?v=y5iU6ugIla4

Candy Cane - https://www.youtube.com/watch?v=xz_kw-k9NLo

Standing Hip Lean - https://www.youtube.com/watch?v=U6bY_h5rX3A
Music Box - https://www.youtube.com/watch?v=OOmdQIMazig

Intermediate Skills from Basic Climb
Wheel Down - https://www.youtube.com/watch?v=XopcEk6rfPo&t=1s
Back Balance - https://www.youtube.com/watch?v=fMmZzm98jKM

Intermediate Skills from Double Footlock
Split Roll to Butterfly - https://www.youtube.com/watch?v=tHQuY_0-1OQ
Eagle Drop to Split - https://www.youtube.com/watch?v=tHQuY_0-1OQ
Gypsy Roll to Butterfly - https://www.youtube.com/watch?v=BP7i7NodgEM
Front Flip Splits - https://www.youtube.com/watch?v=P2W-Yl2uMhk

Intermediate Skills from the Hip Key
Elsie Drop - https://www.youtube.com/watch?v=-sV0l6czyck

Intermediate Skills from Strong Hold
Double Scorpion Drop - https://www.youtube.com/watch?v=tHQuY_0-1OQ

Other Intermediate Skills
Scorpion - https://www.youtube.com/watch?v=NBM9oE2Enjc

Dynamic Movement

Dynamic Movement Warmup - https://www.youtube.com/watch?v=pC6uhFIDfS8&t=7s

Photo by Michael Poole
Athlete - Josh Waters

Tumbling

Photo by Mark Behren's
Athletes - Tyler Chang & Sarah Cabigas

Stunt & Film

Photo by Michael Poole
Athletes - Joe Unruh, Jared Huber, Nathan Doan

Other References

25 Tricking Kicks - https://www.youtube.com/watch?v=cslIbZERhSc

Kip Up Tutorial - https://www.youtube.com/watch?v=dgPcjXDdbmw

Power Swipe into Forward Roll - https://www.youtube.com/watch?v=II5Fqobh4Es

Buttefly Twist - https://www.youtube.com/watch?v=6Hh4tyabz68

BTwist - https://www.youtube.com/watch?v=ahOFZ-to8XY&t=43s