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Foreword | |
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About this Book | |
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Theory | |
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The Historical Development of Parkour and Freerunning | |
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Georges H�bert and His M�thode Naturelle | |
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Educational Progressivism at the Start of the 20<sup>th</sup> Century and �Natural Gymnastics� | |
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Raymond Belle | |
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David Belle | |
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L'art du d�placement (The Art of Displacement) | |
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Naming of the Movement Art of Parkour | |
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S�bastien Foucan - From Parkour to Freerunning | |
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Definition of Parkour and Freerunning | |
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Further Development of Freerunning | |
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Outlook - Current Trends and Developments | |
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Parkour and Freerunning as recreational, Mass and School Sports | |
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Safety and Responsibility in PK and FR | |
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Belle's and Foucan's Philosophies | |
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General Behaviors in PK and FR | |
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Safety Measures and Training Rules | |
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Clothing, Shoes and More | |
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Training in PK and FR | |
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Basic Anatomy and Physiology | |
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Body Structure | |
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Nutrition and Energy Supply | |
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Physical Adaptation Processes | |
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Training Theory - Training Science | |
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Coordination and Technique Training | |
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Endurance | |
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Strength | |
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Speed | |
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Flexibility | |
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Training Session Organization | |
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Warm-up | |
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Training Emphasis | |
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Cool Down | |
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Example Exercises for Core and Supplementary Training | |
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Practice | |
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PK & FR - Basic Moves | |
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Balancing - �quilibre | |
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Balance Basics | |
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Balancing on the Feet | |
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Cat Balance (Balacing on All Fours) | |
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Handstand (Balancing on the Hands) | |
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Running - Courir | |
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Jumps - des Sauts | |
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Take-off Techniques for Supported Jumps | |
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Tic-Tac-Stepping Movements | |
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Precision jumps - des Sauts de Pr�cision | |
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One-foot Precision | |
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Two-foot Precision | |
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Running Precision | |
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Drops - Sauts de Fond | |
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Landing Basics - R�ception | |
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Landing Stresses | |
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One-footed Landings | |
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Landing in a Lunge Position | |
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Crane | |
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Two-foot Landings on the Same Level and for Drops | |
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Eccentric Silent Landing | |
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Landing Using the Hands with Devation to Forward Movement (�Landing and Diverting�) | |
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Landing and Continuing onto a Lower Level | |
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Landing with Roll �PK roll�/�roulade� | |
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Vaults - Passement/Passe Barri�re | |
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Step Vault | |
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Speed (Vault) - Passement Rapide | |
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Lazy (Vault) - Passement | |
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Kong (Vault) �Monkey� - Saut de Chat | |
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Dash (Vault)-Passement Assis | |
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Kash (Vault) | |
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Reverse (Vault) - Passement Arri�re | |
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Turn (Vault) - Demi-tour - Reverse (to Knee Hang) | |
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Palm Spin | |
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Climbing - Grimper | |
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Wall Run/Wall-up - Passe Muraille | |
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Cat Leap/Arm Jump - Saut de Bras | |
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Muscle-up/Climb-up - Planche | |
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Wall Dismount | |
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Hanging and swinging - �L�ch�� | |
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Underbar - Franchissement | |
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Feet First Underbar | |
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Spiral Underbar | |
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Freerunning - Advanced Moves | |
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Loops - Culbuter | |
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Aerial | |
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Side Flip | |
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Wall Tricks | |
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Wall Spin | |
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Wall Flip | |
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Scene and Outlook | |
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Alexander Pach Interviews Some of the World's Best Freerunners at the Art of Motion in Sweden | |
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The Scene | |
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Groups | |
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Workshops | |
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Training and Further Education | |
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Competitions | |
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Clothing and Shoes | |
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Miscellaneous | |
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Parkour and Freerunning in Schools | |
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Pedagogical Aims and rationales for Parkour in Schools | |
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Contents and Activities | |
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Basic Principles of Curriculum Structure | |
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Safety | |
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Lesson Plans | |
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Basic Structures | |
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Six simplified example lesson plans | |
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The PK/FR Lexicon | |
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Standing Positions Relative to the Obstacle | |
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Axes of Rotation | |
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Support and Hang Grips | |
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Support Grips | |
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Hang Grips | |
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Glossary of Parkour and Freerunning Techniques | |
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Bibliography | |
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Acknowledgements | |
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Appendix | |
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Photo Credits | |