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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 | |
