found this on another teams site, quite good...
The key to flow is don't be too focused on the amount of movements that you can do or what they are called. Instead, focus on understanding the basics of your body like balance, relaxation, breathing, landing, rolling, stretching, endurance, visualization, etc. and everything else will come naturally.
Saut de précision/Precision Jump:
Saut de precisionThe precision jump is very important to practice constantly - this is jumping from a small surface to another small surface (ie: rails, ledges, branches etc.). It's also a great way to practice using your entire body to absorb impact and land quietly.
Variations * try balancing on only one leg and then jump to a ledge landing with the same leg. This will help you with your landings from higher heights as it teaches you to absorb your whole body's impact with one leg. When you use both legs to land with later, it will become easier.
Passe muraille/Wall Climb or Pass:
Passe murailleThe wall climb is a great technique to aid you in getting up high walls. You run at the wall with speed and use your leading foot to launch off the wall like a springboard.
*Remember to use your whole body to climb the wall - don't just push with your legs and climb with your arms. This movement is a balanced coordination of both your upper and lower body.
Saut de bras/ Arm jump/Climb up:
saut de brasThe arm jump is a jump where you have to extend your entire body at the moment of jumping and then as you approach the wall, you use your arms and legs equally to dissapate your impact.
Saut de fond/ Long jump/ :
saut de fondThe long jump is a jump usually from a height. Launching from one leg and pulling the other knee as high as possible, you then bring the launching leg in to match the other tucked in leg. Then extending your body, you prepare for landing, and almost always follow with a roll to absorb the impact.
Roulade/Roll :
rouladeThe roll is identical to those used in martial arts. Rolls are generally used in parkour to dissapate impact upon landing from a height. Rolls can also be used to overcome obstacles of a medium height.
*Rolls are a very important skill to have to perform parkour safely and properly - they must be perfected before progressing to higher levels in parkour. Don't neglect their training.
Saut de barrière/ Vaulting:
saut de chat
The Cat jump is a technique that allows one to pass obstacles with speed and fluidity. Other vaults can be employed depending on the situation one finds oneself in. The cat jump is the one demonstrated here - to perform it you must place both hands on the obstacle and jump over it pulling both knees through in between your arms. It is almost not considered a basic, because it requires a higher amount of confidence to perform.
Remember that it is more important be well acomplished in the basics than to just jump as far or as high as you can. In Parkour, it's more important to look fluid doing very simple things than to look uncontrolled doing huge things, just to impress people.
Parkour is about safety, as well. It is better to slowly progress safely than to hurt yourself and not be able to train.
Hopefully soon we will have some video tutorials to better express the importance of the basics.
Subject: basic moves - instructional vids 
Mon Nov 10, 2008 4:01 pm
