Parkour Exercise – Wonderful
Parkour exercise: How to do Wonderful
Wonderful is an effective move, which is used if you have to pass through two objects by setting off and swinging through using your arms. The uppermost object must have a surface that can be grasped, as illustrated in the picture. The typical objects are railings, scaffolding or trees.
Setup
A passage must be used between two objects (such as two handrails) that is wide enough for the body to pass through in a lying position. In the following description, the starting point is that the uppermost object is at head height. Before the undercarriage is carried out, it is checked whether the obstacle is stable enough. Also check if the rail is smooth.
Execution of Wonderful
- You stand at a distance of 5-6 m facing the obstacle.
- You run towards the obstacle at a medium pace and set off with a one-legged take-off approx. one and a half meters before the obstacle.
- The legs are gathered just after the landing and lifted close to the top object.
- The rail is grasped with an overhand grip, and the body is lifted up towards the top object, swinging through, i.e. above the lower object.
- Release is made with the hands when the upper body has passed the lower object.
- The legs separate just before landing so that the flow can be maintained. Land slightly Leaning forward so you don't lose the flow.
Rehearsals
Start by performing the exercise without any object below. In this way, you can train the swing, where you pull yourself through with your arms. After this, you can start by performing underbar diagonally between the two objects. In this way, it is possible to grasp with the hands before throwing the legs through, thus ensuring that you get a hold. Also start with a wide distance between the objects.
Problem statement
- It can often be difficult to dare to throw the legs through the objects first and thereby achieve a floating phase before grasping the top object with the hands. It is therefore a good idea to lay a soft mat over the lower object. In this way, more beginners dare to throw their legs through first and achieve the floating phase.
Training in the gym:
Step by step:
1) Train underbar by placing two wooden bars under each other. Upper boom must be about head height or slightly higher. To train the movement itself, it can be advantageous to insert a foam plinth under the upper boom instead of the lower boom until you feel comfortable doing underbars with two booms.
2) The first time you try two booms, the lower one should be loose so that it moves down if you hit it.
3) When the movement is under control, the students can be challenged by changing the height and reducing the distance between the booms.
Are you missing an exercise or do you need expert help? Then you can book an instructor from JIYO for private lessons or group lessons / workshop.
Have fun with your parkour training. 🙂