Premier Parkour:

(from French word parcours) is an art of movement, a physical discipline of training to overcome any obstacle within one's path by adapting one's movements to the environment.

Level 1 - ages 10-18 - (1 hour class) In this class, students will learn the foundations of parkour: coordination, balance, and spatial awareness. All that is needed to participate in the beginner class is a positive mindset and a willingness to learn. All of our exercises and skills are scalable, so we can customize them and easily challenge people on an individual basis. Students will gain self confidence, discipline, and awareness all while having fun in a safe environment. 

Level 2 - ages 10-21 - (1 hour class) (Instructor Permission Required) Students will continue their parkour training with emphasis on conditioning, advanced techniques, and circuits.  The overall form of their movements will be critiqued and improved.  Students will be able to create new movement, adapt to unique environments, and link together basic skills in longer runs. Finally, students will gain a better understanding of Parkour’s origins and philosophies.

Attire: T-shirt and sweatpants or shorts are all that is needed. Hair must be tied back and away from the face. 

Assessments / Level Requirements

• Three times a year, there will be in-class evaluations (lasting approximately 1.5 hours). Students will be notified as to when these will be held.
• Alternatively, if one so chooses, students can test individually during open-gyms after class. (teacher must be notified a week in advance)
• Parents / students will receive copies of evaluations.
• All testing fees are included in your monthly tuition.
• Once a student passes a level, they will be able to enroll into the next level.
• Below is a list of level requirements.

Parkour Class Requirements - (The requirements listed here are subject to change and will continue to evolve as our program and students improve.) 

Level 1

All that is needed to participate in the beginner class is a positive mindset and a willingness to learn. All of our exercises and skills are scalable, meaning that we can customize them and easily challenge people on an individual basis. 

Level 2

In addition the fitness and skill requirements listed below, a level 2 practitioner will be able to create new movement, adapt to unique environments, and link together basic skills in longer runs.

Conditioning/Strength 

·   Air squats - 30 consecutive

·   Push-ups - (max reps in 1 min.) 30 (boys/men) 20 (girls/women)

·   Sit-ups - (max reps in 2 min.) 60

·   Broad jump - 6ft. (boys/men) 5ft. (girls/women)

·   Wall handstand hold - 30 sec.

 Landings / Rolls

·   Front roll (good form and technique)

·   Backward roll (good form and technique)

·   Landing to roll to sprint (off 2ft. box)

·   Landing to sprint (off 2ft. box)

Jumps and balancing

·   Precision jump - 5ft. (good form) and hold for 4 sec.

·   Balance on rail - (30 sec.)

·   1 full rail squat

·   Basic QM

Vaults (over 3ft. vault box)

·   2 hand safety vault (both sides)

·   1 hand safety vault (both sides)

·   Lazy vault (both sides)

Tic tacs and wall runs

• Tic tac (1 step, over 2ft. tall object)

Cat leaps and climbing

·   Cat leap (good form and technique)

·   Climb downs 2 (from support position to cat hang)

Bar skills

·   Basic underbar

·   Shimmy along bar

Lead Instructor - Jonathan Rolfsen

• Nebraska Parkour (Omaha) The creator of Omaha Parkour, Jonathan organizes/leads weekly outdoor / indoor meet-ups, and conditioning sessions.

• ADAPT Certification Jonathan is one of only 32 in the US to be ADAPT certified and the only one in Nebraska. To receive an ADAPT Instructor Qualification is to be approved to teach the discipline of parkour by the founders and foremost practitioners / teachers in the world.

  Links for more information on Parkour: 

• Parkourpedia

• American Parkour

• PK Generations Articles

• Parkour Literally Video