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Messages - Chad Zwadlo (Zwadloc)

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Movement / Re: The godforsaken roll
« on: November 09, 2012, 08:43:45 AM »
The biggest thing that helped me take my roll onto hard surfaces (concrete) was practicing up to raised surfaces.  Even with no jump at all, there is still a few foot drop when you roll on the ground.  If you leap up onto a higher surface (like dive rolling to the top of stairs) there is no actual drop and thus a lot less downward force on any bony parts of your body you might hit.  This should keep you a little safer and not hurting as much if you do mess up.

Also don't avoid rolling on concrete.  The only way to learn to roll on it is to practice.  It will simply take hundreds of repetitions until you figure out exactly what you need to do, but if you practice too much on soft ground where you can't feel it as much, you will be reinforcing those bad habits the whole time.

Minnesota / Re: Where are you all at? Haging with Chad at F or F?
« on: August 30, 2012, 05:48:14 AM »
Welcome back!  APK forums have kinda died...not just the Minnesota section, but pretty much everywhere.  Most communities have gone down to local websites with forums.  We never really had a local website though, and the meetup forum was never popular.

Tricking / Re: Constructive Criticism?
« on: June 23, 2012, 03:04:34 PM »
You are still doing the same looking down thing on your tornado kicks as well.  Do a little experiment with yourself...look down at your feet and try to lift your leg up as high as you can.  Then keep your head up looking forward and lift your leg up.  If you are doing it right you'll be able to get your leg a lot higher with your head upright.  Try to keep this position with your neck and spine when you are throwing your kicks as well. 

Movement / Re: Vault Help
« on: June 23, 2012, 08:50:42 AM »
There are definitely some progressions you can use to learn the dash vault.  Here's a little video I just threw together of the progressions I use when I teach them.

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Freerunning / Side Full mini tutorial
« on: June 23, 2012, 08:24:20 AM »
I made this quick tutorial this morning for one of the other threads on here.  Thought it might be useful for other people as well.

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Tricking / Re: Side fulls
« on: June 23, 2012, 08:22:17 AM »
Ask and ye shall receive  ;D 

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Tricking / Re: Constructive Criticism?
« on: June 22, 2012, 10:17:04 AM »
On every technique in that video you need to keep your head up a lot more.  When you look down at the ground like that it pulls your spine into an arching shape which is pulling you closer to the ground when you need to be lifting up.

Tricking / Re: Side fulls
« on: June 22, 2012, 10:12:55 AM »
The way I do side fulls is to actually think of the side flip itself as a twist rather than a flip.  If you watch most side flips in slow motion you'll notice that your head doesn't reeeaaallly go underneath your body so it's more like a twist anyway. 

When you take off make sure you FULLY COMMIT and set for the side flip...then continue twisting your upper body faster and harder as you extend your legs a little bit to help twist faster.  If you do it right you'll land it exactly like you land your regular side flip.  But it can be a little rough if you under rotate, so be careful and definitely get it down on mats first. 

If you want I can try to make a super quick little video tutorial thing...but for the most part it's going to be lots of trail and error practice.

Freerunning / Re: Inverted wallflips help?
« on: June 17, 2012, 07:27:04 AM »
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super old of the first I ever made.  Hopefully it helps.

Movement / Re: Is this possible?
« on: June 17, 2012, 07:22:11 AM »
I actually do this quite often and use it in my classes as a progression into full twisting wall flips.  The way you throw your arms into the cartwheel is essentially the same way to throw your arms in the "waffle"

Parkour And Freerunning / Re: National Governing Body in the US???
« on: June 15, 2012, 07:47:13 AM »
I personally used to be firmly opposed to the certifications and national governing bodies and all that.  Many of the absolute best coaches and trainers out there have no certifications for what they do, they just have lifetimes of practice and dedication.  I've trained parkour and freerunning for 8 years now, I own my own parkour gym, I felt I had no need for someone else to tell me I was qualified for this position.  With that being said, however, I am one of the recent graduates of the APK instructor certification program and I'm quite happy with the system so far. 

With owning my own gym, I've noticed it's hard to get a new student to understand that you are qualified for your position when they first meet you.  It would be like going into a new martial arts school just to have the head instructor tell you they have no belt rank in what they are learning...would you be likely to join that school?  Even if they are the most qualified in the world, if that is the first time you've ever met them, it's very difficult to tell that without any sort of recognized system to back it up.

Also we recently have been looking into starting to teach parkour classes at the local university.  One of the first things they wanted to know was if we had any sort of certifications for being able to instruct.  At the time we did not, and now we do and things can move forward.  Even if it is just a very official piece of paper, it turns out to be a rather powerful piece of paper.

Minnesota / Re: Minnesota Intro Thread - Say Hi in here first!
« on: June 15, 2012, 07:27:37 AM »
Hello to the few new people who have been posting in here lately!  Cool so see there are still new people coming into APK.  Make sure you guys check out Fight or Flight Academy ( and our meetup site ( to keep up with all the goings on here in Minnesota.  And welcome to the community!

Parkour / Wall Climb Tutorial
« on: May 17, 2012, 01:07:04 PM »
We just made a new Wall Climb Up Tutorial.  Check it out here -

Movement / Re: help
« on: May 13, 2012, 06:16:22 AM »
Yup.  Try to keep your legs straighter and it will be easier when you decide to start twisting it  ;D

Minnesota / Re: Good places to train?
« on: April 21, 2012, 11:15:54 AM »
There is also of course Fight or Flight Academy over in Edina as well  ;D

Minnesota / Re: Good places to train?
« on: April 21, 2012, 07:08:45 AM »
There's probably some decent spots around there, but I haven't personally trained on that side of town much.  The closest/best place near you I can think of will be downtown St. Paul.  We usually start at a park directly behind the science museum right on the river.  It's off Shepard Road next to an Anytime Fitness and a Caribou Coffee.  It's a great park with tons of possibility and we've never had any issue with security.  Also it's really close to downtown where you can just wonder around and see what you can find.

Since I don't know your direct area too well I recommend trying something we did last summer in our own area.  Go to the city chamber of commerce or police station or wherever you can to find a big map of your area.  Then drive around to all the parks on the map and rate them all on a 1-10 scale of training potential.  Write it down on the map you've got with some notes of what was in the area and you'll know where you want to go in the future.  When we did this around the Eagan area there were something like 45 different parks we could visit and we found some really cool stuff.

Minnesota / Re: Good places to train?
« on: April 20, 2012, 07:33:17 AM »
There are tons of great spots in the Twin Cities...where about are you located?

MN Jams / Re: MNPK 2012 Jam
« on: March 22, 2012, 05:22:58 AM »
Memorial Day weekend is always the (B)east Coast Jam in Washington DC.  You can try to organize one in Minnesota as well, but many of us are going out to DC that week.

Our Monstrous Minnesota Jam will be in August again this year.

Parkour / Re: Improving Kong
« on: March 11, 2012, 09:11:56 AM »
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Movement / Re: Name this move
« on: March 07, 2012, 09:14:45 PM »
it's also called a helicoptero in Capoeira.  Here's a little video of one, but you can find a lot more if you search for it.

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