How to Land a Jump in Parkour

Co-authored by Dean Theriot

Last Updated: January 31, 2023 References

Parkour is a sport developed from military obstacle courses. It trains you to move from point A to point B with the most efficiency.^{[1]
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Research source}^{[2]
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Research source} Landing a jump is a basic skill you’ll need to master before attempting more complex moves. You can land a jump more than one way, and on a variety of terrains. It’s important to make this move safely to avoid injury.

Method 1

Method 1 of 4:

Preparing for the Landing

1
Choose your landing target. Before you can land your jump, you’ll first need to make the jump. Before you can do that, you’ll need to decide where you’re jumping.
- For the sake of practice, it’s a good idea to start with level ground.
- Mark a spot for your landing, or choose an already-marked spot. A basketball court is perfect for this.^{[3]
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- Stand about 30 inches from your landing spot.
2
Take mental notes of your landing technique. You’ll be landing on the balls of your feet and might be tucking to roll, so prepare your body for those movements.
- Face forward, directed straight at your landing target.
- Your feet should be parallel, about shoulder-width apart.^{[4]
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- Align your body (legs over feet, shoulders over legs, standing straight).
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3
Bend your legs. This prepares your body for the jump, giving you the spring load you need for momentum.
4
Lean forward, toward your target. It can help to bend your arms, holding them close to your body. This gives you more control as you move through the air.
5
Jump with both legs, up and forward. Point your toes, with your legs together.^{[5]
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Method 2

Method 2 of 4:

Sticking a Standard Land

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Land onto the balls of your feet. The ball of your foot is the spot between your toes and your arch.^{[6]
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- Keep your back straight through your landing.
- Keep your heel off the ground, so that only the balls of your feet are touching.
2
Keep your legs bent. You don’t want to lock your knees, or you’ll injure them. Keep a soft bend in your legs so your hamstrings can take the absorption of your landing.^{[7]
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Expert Source

Dean Theriot
Personal Trainer
Expert Interview. 22 January 2021.}^{[8]
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3
Put your arms out for balance. Putting your arms out to the side or in front of you can help with balance.
4
Lower your heels. Once you know you can maintain your balance through the landing, you can set your heels down onto the ground so that you’re standing on your entire foot.
5
Stand straight up. You’ve landed your jump!

Method 3

Method 3 of 4:

Landing with Hand Assistance

1
Keep your hips back. Keep your hips steady instead of rocking them forward. Imagine you’re sitting back on an invisible chair as you land.^{[9]
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2
Bend your legs 90 degrees. Your bent legs will continue to absorb the shock of your landing, saving your joints from injury.
3
Come down feet first. You always want the balls of your feet to hit the ground first. Your heels will come down after the balls of your feet land.^{[10]
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Put your arms out in front of you, with open palms. Lean forward and touch the ground in front of you with your palms splayed. Your arms will take some of the shock of the landing, and put you in position for your next move.^{[11]
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Method 4

Method 4 of 4:

Landing into a Roll

1
Bend your legs. As you land, keep your legs bent so that they’ll bend at a 90-degree angle when you hit the ground.
2
Land with your legs parallel. Be sure to land on the balls of your feet, so that you can easily roll forward.^{[12]
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Research source} Keep sinking deeper into your land until you’re crouched, with your legs tucked up into your chest.
3
Pull your shoulders forward with your hands out. Now that you’re close to the ground, put your hands out in front of you. This will pull your shoulders in, preparing your body for the roll.
4
Push off with your toes. With your feet still tucked up behind you, push off the ground with your toes. Spring up and forward, onto your hands in front of you. This will propel you into your parkour roll.
5
Learn how to Do Parkour Safety Rolls. Once you learn this move, you’re well on your way to more complex parkour sequences.

Expert Q&A

Question

What's the proper way to land when I jump?

Dean Theriot
Personal Trainer
Dean Theriot is a Personal Trainer and the Owner of Timberline Fitness in Houston, Texas. With over 25 years of experience in the fitness industry, Dean specializes in personal, group, and sport-specific training. Dean holds a BS in Exercise Physiology from LSU. Dean combines resistance and cardiovascular training with pilates exercises for comprehensive workouts for his clients. His sport-specific training includes football, basketball, and baseball.

Dean Theriot

Personal Trainer

Expert Answer

Make sure you keep your knees bent as you land so you don't injure yourself.
Question

How do I know when I'm going to hit the ground?

Community Answer

You just have to practice judging distances. I recommend doing a lot of practice on soft ground or mats that can catch your fall if you don't judge the timing correctly. When you feel the impact, just tuck and roll.
Question

What if I fall on my head while practicing?

Community Answer

You should see a doctor. Even if you don't see any blood, you could have a concussion, so it's best to have yourself examined just in case.

Warnings

Keep your mouth closed. You can bite through your tongue.

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Helpful 38 Not Helpful 4
If you're rolling, don't roll straight forward. You can injure your spine. Roll from one shoulder to the opposite hip.

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Helpful 35 Not Helpful 7
Start small and work your way up.

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Helpful 30 Not Helpful 8