Scoring

Each skill is scored from 0 to 10 points. In order to advance, students must accumulate a minimum of 90 points out of 150 total points, this equates to an average score of 6 or better on each skill. Any skill scored 0-2 will be an immediate failure, so be sure you review each skill and ask a coach if you have any questions.

Skills

Trapezoid Skills

Perform 3 of the 5 movements shown on a trapezoid. Your coach will choose which skills you perform. Each skill performed is worth 10 points (30 points total).

Step Through Spin Back Vault

Step-Through Spin-Back

palm spin timer freerunr

Palm Spin Timer

Shoulder Roll freerun flow

Shoulder Roll

lazy 360 parkour vault

Lazy 360

carousel reverse thief vault parkour

Carousel Reverse Thief

FLOW COMBOS

Perform these 5 flow combos on a trapezoid.  Each combo is worth 10 points (50 points total).

Turn Up to Coffee Grinder

Jeffy Grindr

Jeffy Grinder

lil wiggy

Lil' Wiggy

Sit Turn to Leg Cut

How to Illbaca Turn Vault parkour

Illabaca Turn Vault

4 Basic Footworks

basic parkour footwork

Perform the 4 basic Footworks using either step vaults or lazy vaults. All must be done in a row. Smoothness is key!

One Foot Outward, Two Foot Outward, One Step Inward, Two Step Inward

20 Basic Vaults

20 basic parkour vaults

Demonstrate a basic knowledge of the 20 basic vaults. Either through demonstration, explanation, or both.

For a far more in-depth look at the 20 basic vaults, please read our blog post. It includes detailed descriptions and video demonstrations of each vault.

Flow Kata #1

how to freerun flow kata 1

Perform Flow Kata #1 anywhere in the gym using a single obstacle. No more than 2 steps between each move. Smoothness is key!

Sit Turn – Step Vault – Reverse Step Vault – Lazy Vault – Reverse Lazy Vault – Reverse Step Spin back

This skill is worth 20 points total. 10 points for execution, 10 points for flow.

Flow Kata #2

how to freerun flow kata 2

Perform Flow Kata #2 anywhere in the gym using a single obstacle. No more than 2 steps between each move. Smoothness is key!

Lazy 180– Lil’ Wiggy – Reverse Step Spinback – [Student Add Move] – [Student Add Move] – Coffee Grinder

This skill is worth 20 points total. 10 points for execution, 10 points for flow.

Improvised Flow Line

Perform a 5 move improvised Flow line in an area of the gym chosen by the coach.  At least 3 different obstacles must be used. No more than 2 steps between each movement. Smoothness is key.

This skill is worth 20 points total. 10 points for execution, 10 points for flow.