It happens in action movies.During chase scenes, the hero will often escape by running up and over a wall.So did you, with a little practice.The vertical wall run, passe muraille, and pop vault are useful for climbing up and over walls that are too tall to jump.If you want to perform this difficult move consistently, you have to practice it after you learn to run up and over a wall.
Step 1: A safe practice area is needed.
Running up and over a wall is a moderately difficult move that is relatively safe when practiced slowly.Moderate to small walls surrounded by soft dirt or grass will be less dangerous than walls that are very high or hard ground.You can apply this skill to almost any wall you choose once you have mastered the wall run.Smaller walls of about 6 to 7 feet will be the safest.Good grip on the bottom sole of sneakers or athletic shoes will help you run up and over walls more safely and easily.The safest way to learn this move is with a parkour trainer.
Step 2: Warm up
When warming up, the legs and core should be given extra attention because you'll mostly be using them to perform this move.You will have to approach the wall at a moderate to fast speed when going up and over, so you might want to take a quick jog or run.Warm up your joints to prevent injury.Start from your head and work your way down your body.Make your rotation as wide as possible.Do some stretches like lunges, bending and touching your toes, and pulling your knee to your chest.
Step 3: Know the approach.
Run at a slow pace.You want to be moving slowly so that you can easily see which foot is in contact with the wall.You should increase your speed as you become more familiar with the approach.Run at the wall many times.You may want to keep your hands in front of you as a guide, especially with smooth walls, where slipping is a concern.You should not favor a foot in your approach.If you want to end on your right foot before your left comes in contact with the wall, alternate between feet in your approach.You will be able to adapt to new environments more quickly.
Step 4: You can jump at the wall from a short distance.
When you are close to the wall, raise your leg to make sure you don't get hit by it.The max height of your wall-foot should be roughly the same as a normal step.It should be positioned so that only the front third of the foot comes in contact with the wall.At this point in your wall run, keep your head up.It'll be natural to watch your feet hit the wall, but this could result in you missing the top edge, like branches from trees or loose stones.
Step 5: If you meet the wall with your foot, you can drive downward.
If you want the best vertical distance, you'll want your foot to hit the wall from your toes.In this instant, drive down the wall with your foot.This will help you run up the wall.If your foot strikes the wall loudly when you come in contact with it, this is a sign that you are driving away from it.If the force of your push is directed away from the wall instead of upward, you may not have enough grip to change direction.Try not to connect with the wall too high since the shift in your momentum comes from driving downward.It will be difficult to run up the wall because of high contact points.
Step 6: Go up the wall.
When you're first learning, you might only be able to run a single step up the wall.Depending on your reflexes, strength, and skill, you can take another step up the wall.If you can, do it the same way as your leading foot.You may come into your wall run with too much speed.It's a good idea to have your hands in front of you at this point.Be prepared to grab onto the wall.Things will be moving quickly.You can't miss your chance to grab hold if you're prepared.Some experts can get several steps in when running up and over a wall, but you should only attempt a single step at first.You can add more steps as you become more comfortable with the motion.
Step 7: You have to dismount from the wall.
If you've connected with the wall correctly, you will be able to change direction.If you want to pull yourself to the top of the wall, you'll have to use your arms.Carefully lower yourself to the other side.If you don't help your upward momentum, it can cause your jump to stall, which is another way of saying your momentum has run out.It can be difficult to get up.Don't jump from high places lightly.A reasonable height for a medium sized wall is 10 feet, which can cause injury if you fall or jump wrong.
Step 8: Give yourself time to get used to the motion.
Humans don't experience the rapid shift in momentum that is necessary to run up and over walls.The motion will feel foreign to you for a while.Until the motions become second nature, focus on clean, smooth, and consistent technique.It's possible that you end up kicking off and away from the wall instead of running up and over it.This will help you understand the move's mechanics.
Step 9: Set and achieve goals.
It works well with tall walls.At regular intervals along the face of the wall, mark off several heights using tape and a ladder.While practicing, these will be your targets.Move on to the next target until you reach the top of the wall or the vertical limit.You should notice that your technique and body strengthen as you practice this move.The advances should lead to a higher height.It might take days, weeks, or months of practice for a person to reach their maximum height.Your wall run technique will not be affected by the wall's height.If you want to increase your vertical distance, you'll need more steps up the wall.
Step 10: Run up and over different walls.
Some of the materials used to make the walls will be more slippery than others.Some shoes don't grip well and should be avoided.To execute this move, you need to be comfortable running up and over most surfaces.When running up a new wall, always take it slow.You could get hurt or injured if the wall is suddenly slippery.You should try out different kinds of walls.Without special tools or assistance, some walls may be too smooth to run up.
Step 11: You have to train yourself.
This kind of maneuver requires strength and quick reflexes.You can improve your wall run by training these along with functional movement and Cardio.Doing push ups, leg lifts, and pullups might help.
Step 12: A parkour group is open to the public.
People train their reflexes and physical ability through obstacle course exercises in parkour.You might be able to get some pointers on how to do the wall run at a local parkour group.It is possible to find parkour groups that practice near you on Facebook.There are a lot of these events at parks and universities.