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Topics - Mitchell

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Socialize / Parkour Social Media Site
« on: July 13, 2010, 06:13:39 PM »
I'm working on one right now:

The ultimate goal would be for it to be the Facebook of Parkour. We have the forums here at APK to share things, but in the end it's still a forum, and Facebook doesn't allow strangers to share info. This site is meant to be a conglomerate of shared information for the larger Parkour culture. Take a look, let me know what you think. I'm considering this a test phase for now.

Pics & Vids / First Person: Parkour: How It Feels To Move
« on: May 17, 2010, 07:07:52 PM »
Hardware tests for the real deal later this summer:

Parkour And Freerunning / Parkour Starter Kit (Print)
« on: October 27, 2009, 10:06:12 AM »
In my publications course at the Minneapolis College of Art and Design, we were assigned to create a reference book. I chose to make mine a Parkour starter kit with enough information to bring new traceurs from the beginning of their training (general conditioning aside) through 1+ years. You can view some of it here. My question to all of you is, once it's entirely completed and copyright issues on some of the text are avoided (everything is covered under Fair Use policy for education right now), would you like to have the book print-out available to you online, similar to what I did for the training handout? Any other thoughts you have are also appreciated.

Pics & Vids / Six Month Critique Video
« on: October 14, 2009, 04:10:32 PM »
As it says on the video info: "Because everything I know about Parkour I've learned via YouTube and, I've decided to make these critique videos every two months or so for input from more experienced practitioners. I appreciate any help and advice you could toss my way. My six month can be found here. To see improvement, you can find my four month critique video here. Training log can be found here."

I know you guys are awesome, and I've gotten some great advice from here with the videos before. Looking to get some of the same love. Thanks ladies 'n' gents!

Socialize / Continuous movement in one photograph
« on: October 07, 2009, 03:13:50 PM »
If I have a series of photos executing one movement, does anyone know how to make it look like this?

I have Photoshop CS4, and if I weren't lazy I could cut out the background from each version, but there's gotta be a more efficient way.

Injuries - Discussion / Knee (Plantaris Muscle?) Aches
« on: September 18, 2009, 08:00:05 PM »
1. There's no particular location where it happened, or a specific movement that caused it, it's just kind of been there over time. It comes and goes, with some weeks being worse than others. There was a period of time before it got particularly bad where I would drill just over 100 vaults (primarily over picnic tables between kongs and speeds) over an hour and a half period of time 6 days a week. The largest drops I take are 5'6", and happen once a week. Those are done onto grass with a roll.

2. Chronic, on and off for the last few months.

3. No specific exercise or movement makes it hurt. The only times it hurts are when the knee has been bent for longer than say...2 minutes? and I straighten it out, or take a landing without enough control. During training time, it can act up in the beginning and is completely gone by the end. After training it comes back around 30 minutes later. I stretch before each session, and before I go to bed.

4. I think it's either the Plantaris Muscle, or the Biceps Femoris Tendon, it's hard for me to tell. It's behind my knee, that's all I know for certain. The ache is fairly fleeting, but can be anywhere from a dull ache to a quick, intense pain.

Suggestions for rehabilitation?

MN Jams / MCAD Parkour
« on: September 10, 2009, 01:42:37 PM »
'lo ladies and gents.

Just started a club at the Minneapolis College of Art and Design for Parkour and Freerunning. If you don't know where it is, it literally shares a back yard with the MIA (Minneapolis Institute of Arts on Stevens and 3rd Ave). Technically it's for MCAD students, but since I'm running it I'm going to say it's open to community. If you're in the area we practice from 12:00-12:45 during our lunch period. We meet in front of the main building for a few minutes to talk, warm-up, and then we head out to around campus and the immediate vicinity. Today was the first meeting, so we've got some growing to do, but it's going.

Injuries - Discussion / Shin bumps
« on: August 21, 2009, 05:16:15 PM »
Practicing precisions, cat leaps, dash vaults, and kongs, the majority of injury tends to happen to my shins. The most typical kind occurs when I land, my foot slips, and the corner of the object rides along my shin. The result has been a series of bruises that don't really show outwardly, but can be felt for weeks to come.

The worst of these are leaving hard, circular bumps on the points of impact. The bumps don't cause any discomfort when rubbed, tapped, or slapped, but they hurt like hell if even gently tapped on an object. Can anyone shed some light on what these are, and what possible treatment options are?

Movement / Distance Post-Kong
« on: August 10, 2009, 06:16:24 PM »
As of today, I would like to get more distance after my Kong because I'm already super comfortable with it. In a lot of the videos I see it seems like people fly off the object, but all I can manage is maybe 3' tops at full sprint. Does anyone have suggestions other than, "push off more with your arms,"?

Here's my four month crit video from two weeks ago, Kong's about 1:20 in.

Pics & Vids / 4 Month Critique Video
« on: July 30, 2009, 04:04:04 PM »

Looking for help from experienced traceurs and traceuses!

Socialize / Banlieue 13-U
« on: July 13, 2009, 10:16:36 AM »
Has anyone seen it yet? If so, how does it compare to Banlieue 13?

Training Journals / Mitchell Lewis' Training Log...
« on: July 01, 2009, 05:20:33 PM »
...can be found here

So far it covers a little over 24 days of training, starting the end of May (nearly 2 months into training).

Parkour And Freerunning / Two Month Critique Video
« on: June 12, 2009, 03:50:18 PM »
I began Parkour training in the suburbs of the Twin Cities in Minnesota around two months ago. I train completely alone, and as a result have had to rely solely on internet tutorials and This is my first attempt at getting critique from experienced traceurs and traceuses, and the first time I have filmed myself. While I've learned a lot about what I need to change just by watching this, it's important to me that I fix any problems immediately before they become habit. This is why I've come to you. Thanks in advance for any and all advice you can give.

Parkour And Freerunning / A Handout While Training
« on: May 19, 2009, 07:29:50 AM »
'Lo all. As I've been getting more and more into Parkour, I've had to start moving into the public realm for my training. Because I train alone, I tend to get really strange looks from passer-by. As a result, I decided to make this little handout. It's a trifold like a brochure would be, but cut down to a square so it will actually fit in your back pocket without impeding your movement. I know there have been brochures posted in the past, but I've found those things sticking out 4 inches from your butt tend to be more of a nuisance than help (not to mention there's usually some kind of shameless advertising in them). This handout is small, clean, economical (it's set up to print two on a page), informative, and can be printed on any printer. It can be downloaded here:

The .zip file includes example images and printing instructions. Let me know what you think!

EDIT: By request, the .pdf has been uploaded by itself. It's named "Parkour Guide.pdf" It is the same file, but the .zip includes printing instructions (which can also be found near the end of this page) as well as example pictures.

EDIT PARTI DEUX: To help with those of you unfamiliar with standard interwebz downloading and viewing software, here are some links to the programs used to open and read the files. All are free, legitimate, professional use programs:

Adobe Acrobat Reader (to view the .pdf):
7-Zip (Windows users)(to open the .zip):
StuffIt Expander (Mac users. This should have come free with your computer)(to open the .zip):

EDIT PARTI TROIS: The link given to the download location is not a direct download link, it will bring you to another page where you will find it. It's a drop box, so sometimes it takes a bit for the page to load. Give it 30 seconds.

Parkour / The roll...holding me back
« on: May 10, 2009, 03:21:42 PM »
I've been training now for about a month and a half or so. I've nailed the speed vault and the standard quad landing on concrete from 6ft. I'm able to do the monkey vault over a waist high obstacle from a standing position. But that roll...

I've got it down on grass. I can even do the dive roll on grass. But I tried it on concrete today, thinking I was ready, and I wasn't. I don't know what went wrong, but my roll didn't go shoulder to hip, it went shoulder to spine, hit something funny, and almost made me throw up. Now, I guess what I need to know is what I should actually feel when I go into a roll, so I can be ready next time. Should I feel the brunt of it on my shoulder? Hip? Middle back? Or should it be spread out over the length of it? Right now I usually feel it on my shoulder and my hip, not much across the rest of my back. Do I need to be tucking in my head more? Legs more?

Help would be appreciated, since I know it's not safe to continue until I get this down. The simple land is great and all but let's face it, when I'm running 15-18 mph to a 6ft drop without a vault to move my momentum downward, that's just not going to cut it.

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