~Chaddie~ Natural Movement

No, I'm not saying this is parkour.
But I felt I needed to share this because some tutorials are in my view, wrong about learning the wall flip.
If you watch a wall flip tutorial, they may suggest learning the standing back tuck before attempting wallflip.
In a way this is helpful as you will be rid of the fear. However, the idea of back tuck is jumping UPwards, not BACKwards. This is so you have enough height to make the rotation, you don't need to jump BACK.
I tried wallflip after getting used to the backtuck's technique. At first i did it ok, but after a few flips, sure enough, I bashed my head into the wall. This happened because I was pushing off the wall, but going UP instead of BACKwards which would have made sure that my head was clear of the wall.
Overall, my advice is to learn to backflip off of a height before attempting wallflip. Simply because, in a wallflip, you don't need to tuck or get so much height as you start the flip horizontal to the wall, giving you an extra 90 degrees before the flip. So really, you need to jump BACK to make sure your head doesn't hit, and if a flip off height is already second nature to you, you will be comfortable and confident that you can make land on your feet because the feeling after kicking the wall is the same as flip off of height.

Wow, this was a bit difficult to explain so I might make a tutorial sometime in the fiture when I have worked on my own wall flips a bit more.
*Remember, above all, you dont want your head hitting the wall, push off the wall BACKwards and if you are confident enough with flip off of height, the rest of the flip should come to you.
*I gave up on standing backtuck, for two reasons:
1- the 2 tecniques (standing back tuck and backflip off of height) are just too different for me to learn at the same time, one need tucking, the other one can't have tucking.
2- I'm a free runner not a tricker, I personally prefer flip off height.

In these 3 days, I was able to train and condition more and more and in new ways. As you will see from this video, i have done loads of muscle up and roll practice. I did balance training, you can see me on the rail at some point in this video trying to find where my balance works. Something I suggest with rail and balance training, is if you are going to lose your balance and fall off the rail, practice falling of and grabbing the rail or another way of making sure you don't die in case you were ever balancing over a drop. Also, you will notice I haven't done much rails or vaults in the video. Why? My hands would split open every time I tried a lache or too much rail work. but I got some turn vaults and kongs in there. 3 days after I made this video, my hands and energy have healed enough to go out again tomorrow:)
At the end is a small compilations of my recent accomplishments and big moves.
*If you have any questions about this video or my training, please ask, because that is why I made this.
To help everyone.

The turn vault is a technique that I have just recently been practicing. It took me a while to become confident enough to do this over heights or on walls, but once I found the way that I was comfortable with, it stuck and became more natural.
When I use turn vault, I perform a double footed take-off, so my feet will land at the same time. However, some people will be more comfortable with split foot take-off because they might feel more control. I can also perform split foot take-off but it really depends on the situation.
As I am rotating over the rail, I use one hand to support and one hand to push and spin, I lean forwards onto my supporting hand, this gives most control.
If you are doing this correctly, you should have so much control that you can stop half way through your turn vault (without your legs landing). If you can do this, it prepares you for different situations and gives you more control for when you want to learn variations such as turn vault-under bar.
*Note: When performing turn vault, always keep a grasp of the rail with your supporting hand. This will give you more assurance that you will not fall.

An important parkour technique that I have been neglecting in my training is the muscle up.
An extremely useful technique which will improve all of your parkour (ex. wall climbs, cat leaps, flow, ect),
basically anything that uses upper body strength.
I have started some upper body conditioning. This video is of my upper boddy conditioning session with some balance drills in there as well. I balance on one leg on a rail, sometimes I throw myself off ballance a little bit to see if I can recover and stay on the rail.
I hang with one arm off a rail as long as I can. This will build arm strength and finger strength. It is important that your fingers are stong enough to grasp a rail or ledge and be able to hold yourself up.
Pull ups are another method of condition that is useful for parkour. Not normal pull ups with your palms facing towards yourself, these do nothing for your parkour. Reverse, turn your hands around so that you palms are NOT facing you. This is direct training for the exact muscles needed.
Another exercise to do, hold yourself up on the bar (as in this video) and lower yourself to about your belly button level. Lift yourself back up and repeat.
I have been training my arms and fingers. Also, I am practicing the technique and method of muscle up on a wall.
It is a difficult one for me, but I'm sure with a bit of hard conditioning and comitment, I can get it.

*Note* ~ To begin with 5-7 excercises at a time is better than doing as many as you can all at once.
*Note* ~ It is always a good idea to go for a short jog after any training to avoid lactice acid build up and to allow your heart rate to decline slowly.

Another techniques that I am currently conditioning for, is the basic roll.
I have tried different variations and found what I am comfortable with.
If you are wondering what I am doing at the beginning of this video,
I have experimented with different ways of conditioning my body.
Using this method, massaging my back on the rough ground,
I hope to get my back used to moving and grinding on a hard surface.
This is useful for me as I have boney shoulders which used to hurt when I rolled,
before I started using this conditioning method.
In the way I roll, I use one of my hands to put between my head and to ground as extra protection.
I am still not completely ready to drop from height and roll but I am very pleased with my progress so far.
I suggest, if you are having trouble rolling, or if you are hurting yourself, ask around to different people and try their
techniques, in the end, you should have a technique that you are comfortable with and you
can perform smoothly and effectively.
*Remember* ~ Repetition is the key to parkour ~ (but only if you are repeating the technique properly)