PKV Passbook

The PKV Passbook is a guide to common parkour movements we teache in our academy classes, and is a good way to keep track of your own progress and learn to come up with your own challenges.

The passbook has some information about what parkour is and some of the key concepts to parkour training (progression and mastery), as well as how to use the book itself.

Here’s what you need to know:

  • The passbook is a place for you to track your own progress. PKV staff will stamp your book for you, but keeping track of your passbook and knowing your ability is entirely your own responsibility.
  • Monthly class members (1x, 2x, unlimited) get one free passbook, just stop by the front desk and ask.
  • Passbooks for non-members (and extra/replacement copies for members) cost $10 each.
  • There is a free Passbook Skill Sheet online.

Passbooks are separate from PKV class levels. If you’re looking to get into intermediate classes at PKV, check out the details at http://parkourvisions.org/levelup. FIXME update when we have new vids/links.

If you have questions about the passbook and how it works, ask your coach or any PKV staff at the gym. If you’d rather ask via email, catch us at classes@parkourvisions.org.

Though all of the content below is available in the Passbook Skill Sheet online, we're including the text here for search and linkability.

Parkour

Parkour is an athletic discipline for developing one’s ability to overcome obstacles quickly, safely, and efficiently.

Parkour was invented in the late 1980s by a group of french teenagers, including the famous David Belle. Since then, parkour practitioners around the world have been experimenting with different movements, figuring out what works, what's efficient, and what's fun.

Over the years, some common movements and patterns have become part of the standard parkour lexicon: you’ll see them in most parkour jams, videos, and training sessions.

But parkour is more than a list of techniques – it is technique specifically applied to the environment, the situation, and the essential goal of effective forward movement.

Progression and mastery

Parkour training is a cycle of progression and mastery. Progression is the intelligent ordering of challenge. It can mean scaling a challenge’s difficulty or learning building-block skills in a particular order. Mastery is the ability to approach a particular challenge with confidence and perform it flawlessly.

We learn to jump by learning to land, then learning to take off. When we’ve mastered the basic mechanics of the jump, we work on small jumps until each attempt is perfect, then scale the jump in size, complexity, landing surface, and environment, mastering each step along the way and building an honest and considered knowledge of our own ability. The cycle protects us from injury and helps ensure that we have the building blocks of quality, controlled movement.

How to use this passbook

This passbook is a guide to common movements PKV teaches in academy classes. For each skill, there are 3 benchmarks of progression, each with a space for a completion stamp.

To earn stamps, you will need to set up progressions and master every step along the way. You must demonstrate that you have mastered a benchmark by performing the skill cleanly several times in a row. Some benchmarks, like “Learn skill in class” can be stamped by your coach after class. Others you may need to set up yourself and ask an instructor to watch you complete.

Most of the benchmarks have measurements tied to your size, like “chest-high” or “1.5 BL (one and a half times your Body Length as measured from your heels to your head).” Measurements don’t have to be exact, but try to round up rather than rounding down.

At the back of the passbook, you’ll find some space to record your personal benchmarks as you progress in your parkour training.

Beyond the Passbook

Completion of this passbook doesn't mean that you've mastered parkour. It means that you know some moves, you know about progression, and you're ready to continue your own parkour training.

As you near completion of the passbook, talk to your coach, PKV staff, or more experienced parkour practitioners about ways to go beyond the passbook and find challenges for yourself in the gym or outside.

We hope that as you continue your parkour training, you’ll begin seeing challenges in your day-to-day life. Based on your sense of progression and mastery, you’ll be able to tell at a glance if a particular challenge is something you can accomplish right now, something you can work up to, or something that may not be possible at all, and will require you to find alternate routes.

Have fun, and keep training.

Basics skills

  • Balance
    • Learn skill in class
    • Balance 12’ along bar
    • Balance 60 seconds on top of cage
  • Landing
    • Learn skill in class
    • Drop from waist height, land with control
    • Drop from head height, land with control
  • Standing precision
    • Learn skill in class
    • Jump from bar to bar at 1 BL
    • Jump from bar to bar at 1.5 BL
  • Step vault
    • Learn skill in class
    • Diving step vault over waist height obstacle
    • Diving step from over waist height obstacle at 1 BL
  • Lazy vault
    • Learn skill in class
    • Outside leg lazy
    • Lazy vault over chest-high obstacle
  • Reverse vault
    • Learn skill in class
    • Reverse over waist-high obstacle
    • Reverse over waist-high obstacle, .5 BL exit distance
  • Ascending
    • Mount a chest-high obstacle, no knees
    • Cast to both feet on top of flat-faced obstacle
    • Cast to both feet on bar, maintain balance
  • Descending
    • Reverse down from chest-high obstacle
    • Dash down from chest-high obstacle
    • Kong down from chest-high obstacle
  • Forward Underbar
    • Learn skill in class
    • Underbar with bars at head and waist height
    • Underbar from .75 BL into hard gap (head and waist)
  • Reverse Underbar
    • Learn skill in class
    • Underbar with bars at head and waist height
    • Underbar from .75 BL into hard gap (head and waist)
  • Cat leap
    • Learn skill in class
    • Standing cat to head-high flat wall at 1 BL
    • Running cat to head-high flat wall at 1.5 BL
  • Sprint
    • Learn skill in class
    • Correct sprint form
    • Sprint into waist-high vault, maintain speed
  • Running jump
    • Learn skill in class
    • Running precision between curbs at 1.5x BL
    • Running precision between curbs at 2x BL
  • Tic-Tac
    • Learn skill in class
    • Tac off flat wall to both feet on top of a chest-high object
    • Tac off flat wall to clear a chest-high object

Intermediate skills

  • Climb up
    • Get on top of a wall from cat hang position
    • Climb up from cat with symmetrical arms
    • Climb up and top out smoothly and symmetrically
  • Dynamic jumping
    • Standing start 1 plyo for 3 BL total distance
    • Standing start 2 strides to precision for 4 BL total distance
    • Quad jump for 6 BL total distance
  • Rising kong
    • Kong waist-high obstacle with good form
    • Kong waist-high obstacle to precision at 1 BL
    • Kong waist-high obstacle to cat at 1 BL
  • Diving kong
    • Dive kong waist-high .5 BL obstacle
    • Dive kong waist-high 1 BL obstacle
    • Dive kong waist-high rail from 1 BL away
  • Wall pass
    • Catch and top out 1.5 BL flat wall
    • Catch and top out 1.75 BL flat wall
    • Catch and top out 2 BL flat wall
  • Laché
    • Laché to curb at 1 BL
    • Laché to level bar at 1 BL
    • Laché to underbar hard gap (head and waist) at 1 BL
  • Cat-away (180)
    • Cat away from head-high flat wall to precision at 1 BL
    • Cat to cat between level flat walls at 1.5 BL
    • Cat away from head-high wall to precision on chest-high obstacle at 1.5 BL
  • Fast vaults (Sprint in, sprint out)
    • Speed vault waist-high obstacle
    • Hurdle waist-high obstacle
    • Dash waist-high obstacle
  • Roll
    • Learn skill in class
    • Drop off head-height obstacle and roll on unpadded ground
    • Dive roll 1 BL on unpadded ground or obstacle