Parkour Exercise – Tic Tac
Parkour exercise: How to do Tic Tac
Tic Tac is a stylish move that looks impressive and is incredibly effective at the same time. In a tic tac, you set off from a wall and use the ledge to jump over an obstacle. When you have good control of a tic tac, it can be performed over very high obstacles.
Setup
A tic tac should only be performed on non-slip walls that are above chest height of the practitioner.
Execution of Tic Tac
- You stand some distance from the selected wall and go through the movement in your head.
- You run to the obstacle at a pace where you feel you can control the momentum. The momentum towards the wall must be converted into buoyancy, which must carry you over the obstacle. It is important that your approach takes place in an inclined approach section, so that you can more easily continue in an oblique arc over the obstacle.
- One meter to one and a half meters from the wall, you set off with the outermost starting leg, so that you can step off the wall with the inner leg with good speed and height. Here it is important that you get enough buoyancy in an oblique direction so that you do not land on the obstacle or, in the worst case, fall into it.
- Make sure you get comfortable with the height of the ledge from the wall, and then pull your legs well up to your chest so that you can more easily get your body over the obstacle.
- When you can see the landing and your body has passed the obstacle, let your legs seek the landing, spring into it and separate your legs slightly so that you can continue your onward flow.
Rehearsal
Find yourself a good, non-slip wall or wall. This will typically be one like the one in the picture, which is a solid brick wall. Now start running to the wall and set off without having an obstacle to pass. After that, you should develop the exercise by putting bigger and bigger obstacles in front of it.
Problem statement
- Make sure the wall/wall is non-slip so you don't slip on the ledge. Therefore, always test the slip resistance of the wall before you start.
- Ensure good up/progress, otherwise you may be unlucky to hit the obstacle during the transition phase.
Training in the gym:
Step by step:
1) Start the practice by placing a relatively hard mat on top of ribs or a wall. If necessary, use a mat for the landing, as it can be difficult to control the movement after taking off from the mat.
2) Set up an obstacle for the students to overcome. Use possibly a thin mat held against the mat by the instructor, or place a foam plinth in front. With the foam plinth, it is possible to vary the height.
3) If a solid and unused wall is available, students can eventually attempt this over the same obstacle as before.
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. 🙂