Right let's do this properly, while running!
Are you still a bit scared?
Don't think about it too much, just do it!
Hey Amadei!
I'm told we're doing parkour training today?!
Correct! You're Romano, right?
I just watched one of your videos.
You've got a lot of power in your legs!
I've come up with a few parkour exercises for you.
Great, I'm excited! I've never done this before.
I'm looking forward to it!
Let's get started!
Let's do it!
Right, let's warm up at these steps.
Let's see if you've got explosive as well as
maximum strength in your legs.
I'll show you some exercise for your legs and bounce.
Warm up the ankles.
In the first one we close our legs and jump up a step.
Then the next, to the very top as fast as possible
In the next round we'll do the same on one leg.
Ok, so left one first?
Exactly!
The right one in the next round!
And now with both legs closed onto every fourth step.
Every fourth?
Yes!
For parkour technique always
land on the edge with the ball of your foot.
Right, I already saw your sole is always quite far up.
Exactly, far up onto the edge!
Then you can push yourself up again!
So...warmed up nicely?
That was exhausting, right?
Yes, definitely!
Before we start the next exercise we stretch a bit.
Alright!
Touch the right tip of your toe with your left hand.
Push your knee through
and try to stretch it as far as possible.
And the other side!
Push your knee through, right hand on your left foot.
Now, pull forward.
Grab your foot and stretch your thigh.
And again on the other side.
Limber up!
Your left elbow backwards!
Now, the right one.
Relax!
Alright, I'm properly warmed up now - I hope you too!
Yeah, same here!
So, I would suggest going to the next spot
and doing some proper parkour!
Sounds good, let's do it!
This is the second spot.
OK, looks cool!
Here we can do even more than at the stairs.
I can show you a few cool exercises.
Let's start with a simple drill to get a feel for the pole
Right: you hang on to it as if you just jumped on it
and are hanging on the wall.
Now, press against the wall with your feet!
You can also touch the ground a bit
as the wall is a bit too flat.
Use your momentum to go directly onto the pole.
I'll show you again!
Sp, push myself from the legs?
Right!
OK, accelerate and then pull up?
Correct!
Very good, and pull yourself forward with your arms!
Yes! Create momentum forward from your arms!
When you're up with your bum, directly pull forward!
So, make the jump and then pull myself close?!
Yeah!
And now I'll show you the second part!
As a preliminary exercise we'll do the following...
Put your hands on the pole!
Turn in your left hand, the right hand the other way around!
You jump, turn and land with both hands parallel.
I see, so you adjust your hands during the jump!
Right! Let's go up and you can try it out!
That was good!
Put your weight on the arms so you don't lose balance
Stay tense and try to land close to the wall on both feet!
I see!
Exactly! Try to stand here at this height first.
Yeah! Try not to land at an angle!
So, weight on my arms?
Yes, shift your weight on the left arm, the support arm!
Put your weight on it and turn around the same arm!
Very good!
I'm gonna take off my jumper, I'm getting warm here!
Put the left hand in front of your body!
That's the one you'll be turning around.
Yes, that was quite good.
Put weight against the wall, so you don't touch the floor!
Keep your arms straight, so you can bounce off directly!
The pulling and turning is tough on your arms and legs.
Let's try the combination of push, turn and hang!
So, jump and hang on the wall?
Exactly!
Take a moment whilst hanging to make sure
you feel safe and up again and straight back!
OK!
You've got some power in your arms, I've got to say!
Wow!
You were awesome! I wouldn't have thought so!
But you've got a good advantage with your power lifting!
I can really tell you've got some strength in your arms!
Pushing out with the arms - it's a lot of fun!
And with weather like this...It's amazing!
We just did a few drills for arm strength.
A few technical exercises.
Yeah, it was great fun!
Now, we'll do a few jumps.
Something a bit more extreme
where you may need to overcome your fear a bit!
I'll show you quickly!
That looked very cool, you have to show me!
I will do - but first let's work a bit on our strength.
Something to increase body tension
so you can hold on properly.
The tip of your fingers onto the edge, loosen your arms
put the balls of your feet onto the wall and stay like that!
Maintain your tension to keep your feet off the ground!
Shit!
Wow, the drill really exercises your lower back muscles.
You've advantages here through your torso exercises!
Yeah, I also noticed it with the finger strength!
There are definite similarities to chin-ups and dead lifts!
Before we take a leap from the very top
let's get there progressively!
Let's start with one of the first steps
and jump with both legs closed!
Let me show you!
I saw that before - you cushion yourself with your feet!
You cushion your strength, then your hands follow.
Yes, cushion with your feet - similar to the half-turn!
Then grab the wall with your hands!
Keep your upper body back so you don't hit the wall
 with your face when you lose grip.
Yeah, that wouldn't be so great!
I'll just give it a try!
Yeah! Very good!
Still, feet and hands touched the wall at the same time.
Pull your legs forward even more when you're in the air!
Let's go a step higher and try again!
And hold on!
I've got my health insurance card on me!
Very good, the more space you've got 
the easier it is to bring your legs forward.
Yeah, you've got more time this way!
Let's go a bit higher and we're almost at the top.
While running it's a little bit easier.
But first from a standing position again, working on our bounce.
Don't think about it too much, just do it!
Yeah, easy!
Right, let's do it with a run up now!
The big jump that I showed you before!
You make it look so easy!
I need to overcome my fears first!
I'll stand here in case you fall.
OK, take a good run up - you're still a bit hesitant!
Count how many steps you're going to take.
And go!
Nice! Again and hold on to the wall!
You OK?
Yeah I'm fine.
You landed on the wall with your feet like that!
You can't hold on like that!
If you land like that, you will always fall on your feet.
With straight legs you will fall backwards!
But you've got the courage to try, that's good!
You're almost there!
If you train a little bit more, you will do it!
We will have to meet up again and I'll show you then!
I can't leave it like this!
You got some homework to do!
If you overthink it too much you will get scared.
Let me show you one more thing before we move on!
Alright, I'll take the stairs...
Let's do something that exercises your arms
but also involves technique.
We stand here, both hands on the pole
gather good momentum and pull ourselves forward
as far as possible using the strength in our arms.
OK, I'll show you again how it's done.
Alright, let's go!
Start here, gather momentum and pull yourself out!
Ah, I see!
When you're over it, pull!
Jump, pull and bring the body over?
Yeah, first jump - when your bum is up pull forward!
OK!
From here - jump - and pull!
That looks really easy. OK, I'll try!
OK, go! Pull properly!
Yeah, amazing!
That was great, Amadei!
We're done with the parkour training!
I definitely had a lot of fun!
If you're interested in parkour
I really recommend Amadei's channel!
It will teach you a lot and you should definitely check it out
It's linked down here!
Alright, Amadei - we'll see each other in Berlin!
Take care!
See you!
Bye!
