Useful Tips

How to learn to run on walls in parkour


Today we talk about wallrun or about how to learn to run on walls.

For training, you should choose a small wall so that it is easier to understand how to correctly perform all the elements of the trick.

To perform the trick, you first need to push off with your foot, then hold on toes and stretch upwards, while your arms remain straight so that you can push yourself up as much as possible. After we throw ourselves out, you will find yourself in a position where the arms are straight and lean against the walls, and then the leg is triggered, which with the help of the swing throws the body up, then we make a movement very similar to decoys and throw ourselves up

In order to learn how to throw yourself high enough while running on the walls, it’s hard to practice pushing from the wall without hands.

The second exercise, we stand close to the wall and try to work with our hands correctly.

The third exercise is the augmented second. After you have correctly worked your hands, you need to straighten them.

And in the fourth exercise, add foot positioning on the edge of the wall.

And after that you need to collect all the elements and start working out wall running.

How to prepare for implementation

Running along a wall followed by somersault back is easier to master than a back flip from a horizontal surface. Mainly because the main impulse in the trick is set by the legs by repulsion from the surface.

To carry out such repulsion from the wall is much simpler, since:

  • the push comes from the wall at a certain height, which in itself leads to the climb necessary to complete the somersault,
  • somersault does not occur 360 °, as in a back flip, but approximately 270-290 °.

Nevertheless, all the preparatory exercises that were recommended in the article, teaching back flips, can and should be used to prepare for wallflip. They will allow you to master the following basic skills:

  • correctly push in front of somersault,
  • correctly grouped during a coup in the air,
  • accustom the body and brain to non-standard rotation back.

It should be remembered that running on a wall is objectively a health hazard. To do this, you must be in good physical shape and ideally own your own body. Particular attention should be paid to leg training. So run and jump more.

Run and push training

  1. Runaway.

3-5 meters will be enough. During these few steps, the body acquires the energy necessary to perform a somersault.

  1. Hands plant back.

When approaching the wall, both hands are drawn back to give an additional impulse during repulsion,

Repulsion from the wall is carried out with one leg by contacting its bow with a point on the wall located at the waist level or slightly higher. The essence of repulsion is to jump up and back a little: at an angle of 45 ° to the surface of the wall.

Of fundamental importance is the correct choice of a point for repulsion! If it is lower than necessary, then the leg will slip off the wall, or at least the main part of the impulse will be extinguished, and the wallflip will become impossible. If it is located too high, then you will not push off at an angle of 45 °, but at a large angle - at 60 ° or 80 ° - which will inevitably lead to falling back and falling onto your back with a high probability of injury.

  1. Giving extra impulse with your hands.

When pushing away, the hands are forcefully transferred from the “back” position - upward, making a semicircular revolution. This allows the body to get an extra boost in the jump.

Practice performing steps 1-4. You have to run away, find a fulcrum, push off correctly from it, using, among other things, hand movements to give greater strength to the jump, bounce off the wall and land on your feet. Follow until you feel the inner readiness to move on

Somersault training

Here are some tips for doing a somersault correctly:

  1. Use the help of a partner in order to learn how to do wallflip.

Most likely, you will not be able to do it right: do not complete a complete revolution in the air, as a result, land unsuccessfully and damage something to yourself.

The partner must stand near the wall and insure the jumper, putting his hand under his back while performing a somersault. Thus, the bouncer will be able to stay at the right height, complete the coup in the air and land safely.

  1. Run along the wall.

Do not try to "jump" from the wall. You should, as it were, go over it. When pushing with one foot, direct the second free one as if you were about to take a step and “walk” along the wall. In conjunction with a sharp wave of the hands, this foot movement gives the impulse necessary to carry out further rotation.

  1. Bend your back back.

Raising your arms back will automatically bend your back. The head should be in a slightly “tilted” position, as if you were looking up. The body must follow the head.

A somersault is carried out around an imaginary point at the level of the solar plexus. Grouping is needed so that this point is in the center of the body. However, when pushing away from the wall, the rotation is less than 360 °, so the grouping when performing a wall flip is not as important as in a regular back flip. Unlike full grouping when doing a backflip, you just need to bend your knees and bring them closer to the body.

Well-trained people can do wallflip with virtually no grouping. But if you are just starting to master the technique of running on the wall, then learn to group. This is the key to safe performance of the trick.

  1. Do not forget that the body follows the head.

Bend backward to complete the turn.

  1. Land on both legs.

Always end up with a wall flip landing on both legs first. Having gained experience, you will be able to land “in a step”: first on one leading foot, then on the other, free. Thus, you will truly "run along the wall."

Useful to pay attention

In our perfect world, even people have learned to run on walls. Now you will not be surprised if you see how the guys just fly up the wall, taking a few steps. This is not magic and not fiction, this is parkour. No matter how strange the question sounded about how to run along the walls, but it is quite relevant. Not everyone can master this art, but everyone tries it.


First you need to spend several weeks training to strengthen muscles. Without such physical training, something can hardly happen. The fact is that to run along the wall you need to have strong leg muscles. It is also worth preparing for the fact that not everything will turn out right away. You will have to fall many times before your body begins to understand what it is like to run around the walls. Before you learn to run along the wall, you need to choose the right shoes. The sole should be smooth, without any spikes, pits and bulges, but non-slip.

The first "race"

In order to pass at least one step along the wall, it is worth a good run. If you master the run on the wall perfectly, you don’t even have to take overclocking. But for beginners, this is necessary.

It is necessary to direct all power to the legs. At that moment, when you run up close to the wall, you need to try to direct your efforts to jump onto the wall. That is, when approaching the wall, you need to try to jump up, while putting your foot on the surface of the wall. First you need to rest with one foot, slightly bending it in the knee. Then try to take the second step. It is necessary to try to take these steps not up, but as if obliquely. That is, a little left or right. Run up to the ceiling will not work. In this case, you should no longer take steps, but jump. Even if you manage to do everything the first time as you would like, do not be discouraged. In people involved in parkour, more than 5 maximum 6 steps fail.

If you want to learn how to jump on walls, you should also pick up shoes, prepare, at least exercise for several weeks at least in the morning. The fact is that after a couple of steps along the wall you need to learn how to put your foot level. This will give confidence in the steps. You also need to do with jumping. You need to prepare, try to make one jump, and then, when it turns out perfectly, try to do more. The main thing is comfortable shoes. You also need to remember to direct the force not only to the legs, but also to the body, to strive to jump up.

Assuming you can reach for a wall, you can run or approach it at any speed. However, the problem is that under the vast majority of circumstances, you cannot handle a vertical wall.

The reason we can walk on earth is because gravity is pushing us down. Then this descending force is opposed by an ascending normal force from the earth. This normal force is what allows static friction to be present between our legs and the ground, and this friction provides horizontal force that allows us to move forward.

When you run or climb a vertical surface, you still need strength from your legs to push you in the direction of your intended movement. However, gravity no longer pushes you to the "earth" (or the wall in this case). As a result, when you push the wall with your feet, the normal force needed to create friction no longer confronts anything. As a result, when you try to run or walk on a vertical surface, you are forced to push yourself away from that surface, and you fall.

Now we have all seen films in which people like Jackie Chan run up to the wall for a short while. How they do it is running along the wall. Then they jump against the wall, and the wall must use force to slow their horizontal movement to zero. This force can be used as the necessary normal force to generate the required friction. However, as soon as the wall eliminates all its speed towards it, any further steps will again completely push them away from the wall.

Therefore, theoretically, if you have a really fast run on the wall, you can climb higher before pushing away from it again. It can be no more than a few steps, because the wall quickly slows down your horizontal speed. This means that slow steps are too far to go too far. In addition, quick steps mean that you need to speed up much more difficult. And therefore, you will need more friction, which means a greater normal force from the wall, which means a faster deceleration of horizontal speed, which means a faster retreat from the wall. Not to mention the fact that in order to become really tall, you will need to run along the wall so fast that you can jump when you jump on it to start running (splatting is bad, just fyi). This is a win-win scenario.

However, if you replace friction with another source of vertical force (one that does not push you away from the wall), the only thing that prevents you from accelerating it is the strength of your legs. But if they can overcome gravity (and if you can climb the stairs, then yes), then you can run or walk while something holds you against the wall. Credit where necessary, as indicated by tc, spoilers, for example from a race car, will also work to provide the necessary strength for the wall. Also magnetic boots, large outward fan, strong wind, etc.

Lesson? Although it's really great when a superfast character in a story runs up to a scraper from heaven, it's just unrealistic. Sorry to ruin the fun 🙁

How to run on the walls?

In our perfect world, even people have learned to run on walls. Now you will not be surprised if you see how the guys just fly up the wall, taking a few steps. This is not magic and not fiction, this is parkour. No matter how strange the question sounded about how to run along the walls, but it is quite relevant. Not everyone can master this art, but everyone tries it.

Wall running - myth or reality

Wall running opportunities

Many, having played Prince of Persia, believe that running on walls is something from the realm of fantasy. This is actually not the case. To better understand the principle of running, we first consider the principle of pushing from the wall.

Wall push

We know from the school physics course that the force of friction is equal to the force of pressure (not to be confused with pressure) times the coefficient of friction. Ftr = Favl * M M - the value of the coefficient of friction of one surface against another. Three forces act on the body (person): * gravity force F tensile = mg * friction force Ftr = F pressure * M

* reaction force of the support (we will not consider it).

So that the body does not fall, the force of friction must balance the force of gravity. That is, Ftr = Ftension Favl * M = mg

But where does the pressure come from?

It looks like this: a person performs a jump on a wall and at the moment of approaching it has an initial speed. From the moment it touches, it begins to slow down toward the wall, that is, acceleration from the wall.

When its speed is zero and the center of gravity is located closest to the wall (with perfect execution), it starts pushing away from it, until its legs are fully unbent and the body flies off the wall.

With sufficient acceleration and coefficient of friction, the body will not fall during the entire shock. Body mass does not matter as F pressure * M = mg F = a * m therefore a * m * M = mg

m shortens a * M = g a = g / M

The basic equation of uniformly accelerated motion looks like this
S = a * t ^ 2/2

S - change in the distance from the center of gravity to the wall from the moment of touching, until the moment of complete repayment of speed. (for perfect performance, read the length of the legs).
t ^ 2 means t squared (t is the time).

Hence, t = sqrt (2S / a) a = g / M t = sqrt (2SM / g) is the final formula for the duration of the push, more precisely one phase (for example, the time from touching the wall to the maximum approximation to it). To calculate the total shock time, it is necessary to multiply the right side of the equation by two, as the shock has two phases t = 2sqrt (2SM / g).

sqrt is the root sign.

What is running on the wall - this is essentially the same push, stretched over time, during which we are still fingering. For running on the wall, all those formulas that are derived for a push are valid.

The difference between running along the wall and pushing is that the duration of retention on the wall during running can be increased by running not in a straight line, but in a small arc, curved up (convex side up).

When running in an arc, jump and run are combined, due to which you can run along the wall for a longer time, and accordingly increase the range.

sqrt is the root sign.

In the game Prince of Persia, the Prince runs for about 2 seconds (measured), the length of the legs is about 1 meter, the height of the arc is about 2 meters. From the above formula, it can be calculated that with an ideal technique, for such a run the Prince will need shoes with a coefficient of friction of at least 3.

By the way, the coefficient of friction of modern shoes (0.2 - 0.7). And the highest coefficient of friction of materials that I have ever heard of is 1.4.

To achieve a coefficient of friction equal to 3, the shoes should be either very finely studded, or made of unknown material, or material processed in an unknown way.

P.S. Do not try to do this at home - this may damage your health.

P.P.S. I myself checked - running is possible and all the freaky jumps, too,)

Sprinter training How to learn to run fast

Have you ever wanted learn to run faster? This thought has visited me repeatedly. Feeling someone's superiority in running, I always felt uneasy. I especially felt this when I was playing football at school.

If you want to get fasteras well as just increase your physical performancesince speed and endurance are very important characteristics in sports such as soccer and basketball, then use the exercises below. But first, a little theory, so you do not seem pointless these workouts.

On running speed two things influence: the stride length, and its frequency. Accordingly, after increasing the length of the step, it will become possible to cover a greater distance in one step, and after increasing the frequency, you will take a greater number of running steps per unit of time. Thus increase running speed.

Now consider the exercises:

Bundle Exercises

(Left A, Right B)

Then athlete A runs away from athlete B (the tube is pulled). Athlete A runs 10 meters, towing Athlete B, and then speeds up as quickly as possible. This method is known increases running speed by 5-10% more effective than running “unaccompanied”. Perform as many repetitions as possible, up to 10.

Running down the hill

Concentrate on pushing off your toes and jumping. Try to perform the exercise on one slope (about 30 - 50 m) or on a flight of stairs, rest for 30 - 60 seconds, repeat. Do 10 repetitions.

Squat Jumping

Starting position - semi-squat: hips parallel to the ground, legs shoulder-width apart. Hands behind the head, fingers in the lock. Start moving with a sharp and highest jump up. Upon landing, immediately return to the starting position and repeat the exercise without a pause. Do 10 repetitions.

Lunge Jumping

Start with a lunge, i.e. one leg is stretched forward, and the other is laid back along the central axis of the body. The toes of both legs are directed forward, and the front leg should be almost fully extended. Hands do not work.

Push abruptly with the front foot, using the calf muscles of the leg that is located behind. Swap your legs quickly while in the air and before landing. You must reach maximum height and power.

Land in a lunge and immediately repeat the jump. Do 10 repetitions.

Zigzag puffs on two or one legs

Place 10 cones staggered 60 cm apart. Starting position - feet shoulder width apart, arms on the sides bent at right angles.

Immediately after landing, change direction and jump diagonally through the second cone. Continue by jumping through all the cones. Pay particular attention to sharp repulsion and try to reach maximum height.

Do 10 repetitions.

The starting position is one foot slightly ahead of the other, as if you were about to take a step. Hands on the sides.

Horizontal jump with a vertical component. Variable hand movements are preferred, but beginners can use two hands. Start by jogging in the starting position, pushing with your front foot and lifting your knee forward and up.

Try to hang in the air, increasing the distance traveled. Prepare your legs and arms for contact with the surface and the next jump. Immediately upon landing, repeat the same exercise with the other leg. Perform 10 repetitions (30 meters).

Try to cover the maximum distance with each jump.

Vertical power jumps on two legs

Put your feet shoulder width apart. The direction of the jump is vertical, both hands go up.

Perform a quick movement and jump as high as possible. Vigorously throw your arms up and stretch as high as possible with one or two hands. Upon landing, immediately perform the next jump without taking additional steps. Perform 10 repetitions. You can perform this exercise against the wall to evaluate the increase in jump height.

Jumping on one leg

The starting position is one foot slightly ahead of the other, as if you were about to take a step. Hands at the seams. The direction is horizontal.

how to correctly differentiate the load and all of the above exercises? Very simple. I suggest sticking to the following modes:

- Weeks 1 and 2: Perform 4 sets of two low-intensity exercises.

- Weeks 3–4: Perform 2 low-intensity and 2 medium-intensity exercises, each with 2 sets.

Weeks 5 - 6: Perform 4 sets of 2 medium-intensity exercises.

- Weeks 7-8: Perform two exercises of medium intensity and two high, each of 2 to 3 sets.

- Weeks 9-10: Perform two high-intensity exercises of 4 sets each

Train 2 times a week with rest for at least 24 hours. Do not forget to stretch before and after the exercises - this is very important. Stretching a little relieve muscle pain and accelerate muscle growth.

Of course, for every person there running limit (the effect of heredity), but after these trainings you can achieve quite acceptable results and in 10 weeks you can feel the effect of classes.

Who and why?

It would seem that a modern person does not really need the ability to run fast: hunting is not necessary, running away from wild animals is also not necessary very often. However, such a skill is very useful and just like that.

First of all, this is true for athletes of the following types:

  • athletics - first of all,
  • game sports (from football to tennis),
  • martial arts.

Well, in general, running fast will be useful for every athlete whose sport requires quick movement.

What is the use?

Besides the fact that you can show off your friends the speed of your run, the benefits of such a skill are much more extensive. It consists in the following factors:

  • muscle development of the legs, back, abdominals,
  • support for the tone of the joints of the legs,
  • development of the cardiovascular and respiratory systems,
  • serious cardio load, allowing you to burn fat (or prevent its accumulation).

Thus, the question of how to learn how to run fast should concern almost every athlete.

By the way, it should be noted that the limitation in this skill is limited not only by the number of trainings, but also by genetics. If, for example, you have insufficiently long legs, or poor mobility of the joints, or an injury received in childhood (for example, a broken leg) - do not be surprised if progress does not go as fast as you would like.

The ability to run on natural and artificial vertical surfaces (walls, fences, etc.) is one of the most famous among the ninjas. How many films were shot, in which the brave Shinobi in black clothes changed all the laws of gravity on the go, how many characters in computer games (created by inspired ninja game makers) found their abilities to run around the walls (let us recall at least the new Prince of Persia) - it is incomprehensible to the mind. And at the heart of these unprecedented skills is one of the ninja disciplines called soten no jutsu or soten jutsu.

Mentioned ninja skills similar to soten jutsu appeared in old myths about the legendary shinobi. So, according to fairy tales, some of them were able to jump onto the walls or run up the cedar trunk to a height of a human height and taller. The origin of the term to track the practical does not seem impossible, however, following the teachings of schools Takamatsu Dan "soten"translates as"climbing the heavenly stairs". It is in the schools of the organizations of Bujinkan, Genbukan and Dzinenkan soten no jutsu taught as one of the disciplines.

As a rule, in the understanding of "running along walls", vertical running is represented - that is, the ability to move up a wall or post using only the grip between the soles of the feet and the surface of the "road." Such a run up is necessary to overcome a relatively nevsky obstacle (fence or fence) or as the beginning of treetop activity at large objects (wood, high-rise building).

Another variety is horizontal running along the wall (more precisely, ON the wall) at a certain elevation above the ground. To do this, as a rule, the first step or two are necessary to climb the wall, and the next ones are already directly parallel to the ground. This is more actively demonstrated in films about the ninja, but there is little real practical benefit from such a run.

Is training soten jutsu quite simple and intuitive: this requires a certain surface that can withstand the weight of a person and the level of which can be easily adjusted: a shield, a board, a door removed from the hinges. So, starting from a small angle, you need to run up on this surface as high as possible and return to the starting position. With the development of their own abilities, the ninja raises the tilt angle higher, complicating the conditions for running, until he learns to climb a strictly vertical wall.

To make it easier to climb trees and walls, ninjas could use different fixturesfor example, hooks for arms and legs - tekagi and asiko. The concept of "running" with such equipment, of course, was already somewhat strained, but the process of climbing onto the wall itself became somewhat easier. Although the rise with shuko in his arms required physical training no less than for running on the walls.

Modern acrobats and parkers managed to master soten jutsu without touching the origins of the ninja story. Perhaps this is even good, because it once again shows how peaceful the society we are now living in, where the most "magical" of the arts can be studied for our own benefit and health.

Shôten-no-jutsu training Masaaki Hatsumi with students