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Balls of the Feet

Balls of the Feet - Parkour Tutorials for Beginners

tutorial

Video Details

Landing correctly when jumping or performing athletic maneuvers is essential for preventing injuries and ensuring effectiveness. When you jump, the way you land can either support your body or cause unnecessary strain. This tutorial will guide you through the proper technique for landing safely and effectively, focusing on the significance of the balls of your feet, particularly behind the big toe, as your main contact point.

To achieve a safe landing, aim to strike the balls of your feet. This area is a key contact point that helps engage the muscles throughout your body, from your calves to your quads and even your glutes. When you land here, you're minimizing the impact on your bones and joints, as landing effectively activates muscle chains that absorb shock. It’s best to avoid landing on your arches; doing so can cause discomfort and potential injury, as the arches are designed to act like a spring and are more exposed to damage when struck directly. Similarly, landing on your heels is highly discouraged, as it places undue stress on your joints and can lead to pain in your knees, hips, and back.

In summary, always aim to land on the balls of your feet, specifically targeting the area behind the big toe. This approach helps recruit your body’s muscle structures to effectively absorb the impact and maintain stability during movements. By following these guidelines, you not only improve your landing technique but also enhance your overall athletic performance while reducing the risk of injuries.

Focus on landing on the balls of your feet, especially behind the big toe, to effectively absorb impact.
Avoid landing on your arches, as they can lead to discomfort and potential injury.
Steer clear of heel landings to protect your joints from unnecessary stress and impact.

Note: This video summary is generated by AI from the video transcript and may not always be accurate.

Transcript

																									
														1.16
														so the Keen eyed of you would have
													
																									
														5.6
														noticed that when I land I'm landing on
													
																									
														10.24
														the balls or balls of my feet okay so
													
																									
														14.08
														that's just behind the
													
																									
														15.8
														toes um that's exactly where you want to
													
																									
														19
														be landing every single time that's the
													
																									
														20.88
														main contact point with the wall or the
													
																									
														23.359
														landing Point um and you're Landing
													
																									
														26.24
														plural so balls of the feet however
													
																									
														30.08
														should be noticed that even though
													
																									
														32.599
														you're Landing across all of the balls
													
																									
														34.28
														of the feet that the popular consensus
													
																									
														37.48
														is that most people jump uh aiming for
													
																									
														40.68
														the ball of the foot behind the big toe
													
																									
														43.36
														so that's sort of the bit that most
													
																									
														45.64
														people are aiming for when they're
													
																									
														47.96
														Landing that's the bit that they try to
													
																									
														50.52
														make contact with when they land now why
													
																									
														55.32
														do we do
													
																									
														56.64
														this the main point is that Landing on
													
																									
														60.039
														the balls of the feet contracts the
													
																									
														62.64
														muscle chains up your body so you're not
													
																									
														65.92
														landing on bone or tendons or anything
													
																									
														69.72
														like that the the part that you're
													
																									
														71.64
														landing on triggers all the muscles up
													
																									
														75.2
														your body a good example of
													
																									
														77.92
														this is if you take your fist and you
													
																									
														81.159
														squeeze really hard your hand is going
													
																									
														84.159
														to get really really tight but after a
													
																									
														86.6
														few seconds your forearm will start
													
																									
														89
														getting engaged
													
																									
														90.4
														and then you'll start feeling your bicep
													
																									
														92.88
														and if you just keep squeezing as hard
													
																									
														94.52
														as you can your shoulder will start
													
																									
														96.2
														getting engaged then your chest and then
													
																									
														98.64
														you'll start wanting to contract your
													
																									
														100.119
														abs and then maybe your glutes and your
													
																									
														102.24
														quads and so on and so you can see that
													
																									
														104.479
														the chain carries on all the way down
													
																									
														107.399
														the same is true for Contracting your
													
																									
														109.6
														toes and landing on the ball of the foot
													
																									
														112.52
														it means that your calves and your quads
													
																									
														115.719
														and your hamstrings and your glutes are
													
																									
														117.24
														all going to get involved with the
													
																									
														119.159
														landing point
													
																									
														120.68
														so that's predominantly why we land on
													
																									
														123.24
														the ball of the foot it also means yeah
													
																									
														125.439
														you're not going to be damaging
													
																									
														128.239
														anything now you could land on the
													
																									
														133
														Arches but it's not a good idea most
													
																									
														135.84
														people who start off uh sort of tend to
													
																									
														138.959
														aim for that and it's because the
													
																									
														142.72
														control and accuracy isn't there yet and
													
																									
														145.319
														you're just trying to get your foot onto
													
																									
														147.239
														it so um people tend to kind of aim for
													
																									
														150.879
														that Arch it's not a good idea because
													
																									
														154.08
														effectively it's raised for a reason
													
																									
														156.28
														it's um it's like a spring-loaded
													
																									
														159.2
														mechanism and it's protecting itself off
													
																									
														162.239
														of the ground so you really don't want
													
																									
														164.36
														to be hitting that cuz you're going to
													
																									
														165.4
														be hitting bone and muscle and things
													
																									
														168.08
														that aren't really protected so kind of
													
																									
														170.239
														keep away from the Arches even if you
													
																									
														172.68
														land sort of on the bard of the foot
													
																									
														174.36
														sometimes you see people Landing a ball
													
																									
														175.8
														on the foot and sometimes you just can't
													
																									
														177.8
														help it and you'll kind of slip into to
													
																									
														180.319
														going into the middle of the foot um
													
																									
														182.92
														especially if you're landing on Rails
													
																									
														185.319
														it's it's quite difficult to just land
													
																									
														186.879
														on the ball of the foot but uh we try to
													
																									
														189.879
														uh stay away from that the other thing
													
																									
														193.599
														that you could do is landing on the heel
													
																									
														196.959
														and again that's probably the worst
													
																									
														200.04
														idea the reason being that you're going
													
																									
														202.799
														to be landing purely on bone and you're
													
																									
														205.44
														going to be landing through your joints
													
																									
														207.239
														so if if you try just to put your legs
													
																									
														209.36
														lock legs straight and Toes off the
													
																									
														211.48
														ground and jump onto your heels then
													
																									
														214.64
														effectively you are going to feel what
													
																									
														217.879
														it feels like to land on the wall on
													
																									
														220.08
														your heels it's not going to be good and
													
																									
														222.2
														you're going to put shock waves through
													
																									
														223.64
														your knees or all your joints your knees
													
																									
														225.319
														your hips your spine your lower back
													
																									
														227
														everything so try to keep away from the
													
																									
														230.72
														heels so yeah that's really all that
													
																									
														233.799
														needs to be said balls of the feet
													
																									
														236.36
														aiming for the the major ball of the
													
																									
														238.319
														foot behind the big toe
													
																									
														240.28
														um stay off the heels and stay off the
													
																									
														244.2
														archers

Subtitles (SRT)

1
00:00:01,000 --> 00:00:10,000
so the Keen eyed of you would have

2
00:00:05,000 --> 00:00:13,000
noticed that when I land I'm landing on

3
00:00:10,000 --> 00:00:15,000
the balls or balls of my feet okay so

4
00:00:14,000 --> 00:00:18,000
that's just behind the

5
00:00:15,000 --> 00:00:20,000
toes um that's exactly where you want to

6
00:00:19,000 --> 00:00:23,000
be landing every single time that's the

7
00:00:20,000 --> 00:00:25,000
main contact point with the wall or the

8
00:00:23,000 --> 00:00:29,000
landing Point um and you're Landing

9
00:00:26,000 --> 00:00:32,000
plural so balls of the feet however

10
00:00:30,000 --> 00:00:34,000
should be noticed that even though

11
00:00:32,000 --> 00:00:36,000
you're Landing across all of the balls

12
00:00:34,000 --> 00:00:40,000
of the feet that the popular consensus

13
00:00:37,000 --> 00:00:42,000
is that most people jump uh aiming for

14
00:00:40,000 --> 00:00:44,000
the ball of the foot behind the big toe

15
00:00:43,000 --> 00:00:47,000
so that's sort of the bit that most

16
00:00:45,000 --> 00:00:49,000
people are aiming for when they're

17
00:00:47,000 --> 00:00:54,000
Landing that's the bit that they try to

18
00:00:50,000 --> 00:00:56,000
make contact with when they land now why

19
00:00:55,000 --> 00:00:59,000
do we do

20
00:00:56,000 --> 00:01:02,000
this the main point is that Landing on

21
00:00:60,000 --> 00:01:05,000
the balls of the feet contracts the

22
00:00:62,000 --> 00:01:09,000
muscle chains up your body so you're not

23
00:00:65,000 --> 00:01:10,000
landing on bone or tendons or anything

24
00:00:69,000 --> 00:01:14,000
like that the the part that you're

25
00:00:71,000 --> 00:01:17,000
landing on triggers all the muscles up

26
00:00:75,000 --> 00:01:20,000
your body a good example of

27
00:00:77,000 --> 00:01:23,000
this is if you take your fist and you

28
00:00:81,000 --> 00:01:26,000
squeeze really hard your hand is going

29
00:00:84,000 --> 00:01:28,000
to get really really tight but after a

30
00:00:86,000 --> 00:01:29,000
few seconds your forearm will start

31
00:00:89,000 --> 00:01:32,000
getting engaged

32
00:00:90,000 --> 00:01:34,000
and then you'll start feeling your bicep

33
00:00:92,000 --> 00:01:35,000
and if you just keep squeezing as hard

34
00:00:94,000 --> 00:01:38,000
as you can your shoulder will start

35
00:00:96,000 --> 00:01:39,000
getting engaged then your chest and then

36
00:00:98,000 --> 00:01:41,000
you'll start wanting to contract your

37
00:00:100,000 --> 00:01:44,000
abs and then maybe your glutes and your

38
00:00:102,000 --> 00:01:47,000
quads and so on and so you can see that

39
00:00:104,000 --> 00:01:49,000
the chain carries on all the way down

40
00:00:107,000 --> 00:01:52,000
the same is true for Contracting your

41
00:00:109,000 --> 00:01:55,000
toes and landing on the ball of the foot

42
00:00:112,000 --> 00:01:56,000
it means that your calves and your quads

43
00:00:115,000 --> 00:01:58,000
and your hamstrings and your glutes are

44
00:00:117,000 --> 00:01:60,000
all going to get involved with the

45
00:00:119,000 --> 00:01:63,000
landing point

46
00:00:120,000 --> 00:01:64,000
so that's predominantly why we land on

47
00:00:123,000 --> 00:01:67,000
the ball of the foot it also means yeah

48
00:00:125,000 --> 00:01:72,000
you're not going to be damaging

49
00:00:128,000 --> 00:01:75,000
anything now you could land on the

50
00:00:133,000 --> 00:01:78,000
Arches but it's not a good idea most

51
00:00:135,000 --> 00:01:81,000
people who start off uh sort of tend to

52
00:00:138,000 --> 00:01:84,000
aim for that and it's because the

53
00:00:142,000 --> 00:01:86,000
control and accuracy isn't there yet and

54
00:00:145,000 --> 00:01:90,000
you're just trying to get your foot onto

55
00:00:147,000 --> 00:01:93,000
it so um people tend to kind of aim for

56
00:00:150,000 --> 00:01:95,000
that Arch it's not a good idea because

57
00:00:154,000 --> 00:01:99,000
effectively it's raised for a reason

58
00:00:156,000 --> 00:01:101,000
it's um it's like a spring-loaded

59
00:00:159,000 --> 00:01:104,000
mechanism and it's protecting itself off

60
00:00:162,000 --> 00:01:105,000
of the ground so you really don't want

61
00:00:164,000 --> 00:01:107,000
to be hitting that cuz you're going to

62
00:00:165,000 --> 00:01:109,000
be hitting bone and muscle and things

63
00:00:168,000 --> 00:01:112,000
that aren't really protected so kind of

64
00:00:170,000 --> 00:01:114,000
keep away from the Arches even if you

65
00:00:172,000 --> 00:01:115,000
land sort of on the bard of the foot

66
00:00:174,000 --> 00:01:117,000
sometimes you see people Landing a ball

67
00:00:175,000 --> 00:01:119,000
on the foot and sometimes you just can't

68
00:00:177,000 --> 00:01:122,000
help it and you'll kind of slip into to

69
00:00:180,000 --> 00:01:125,000
going into the middle of the foot um

70
00:00:182,000 --> 00:01:125,000
especially if you're landing on Rails

71
00:00:185,000 --> 00:01:129,000
it's it's quite difficult to just land

72
00:00:186,000 --> 00:01:132,000
on the ball of the foot but uh we try to

73
00:00:189,000 --> 00:01:136,000
uh stay away from that the other thing

74
00:00:193,000 --> 00:01:139,000
that you could do is landing on the heel

75
00:00:196,000 --> 00:01:141,000
and again that's probably the worst

76
00:00:200,000 --> 00:01:145,000
idea the reason being that you're going

77
00:00:202,000 --> 00:01:146,000
to be landing purely on bone and you're

78
00:00:205,000 --> 00:01:148,000
going to be landing through your joints

79
00:00:207,000 --> 00:01:151,000
so if if you try just to put your legs

80
00:00:209,000 --> 00:01:154,000
lock legs straight and Toes off the

81
00:00:211,000 --> 00:01:157,000
ground and jump onto your heels then

82
00:00:214,000 --> 00:01:159,000
effectively you are going to feel what

83
00:00:217,000 --> 00:01:161,000
it feels like to land on the wall on

84
00:00:220,000 --> 00:01:163,000
your heels it's not going to be good and

85
00:00:222,000 --> 00:01:165,000
you're going to put shock waves through

86
00:00:223,000 --> 00:01:166,000
your knees or all your joints your knees

87
00:00:225,000 --> 00:01:170,000
your hips your spine your lower back

88
00:00:227,000 --> 00:01:173,000
everything so try to keep away from the

89
00:00:230,000 --> 00:01:175,000
heels so yeah that's really all that

90
00:00:233,000 --> 00:01:177,000
needs to be said balls of the feet

91
00:00:236,000 --> 00:01:179,000
aiming for the the major ball of the

92
00:00:238,000 --> 00:01:183,000
foot behind the big toe

93
00:00:240,000 --> 00:01:186,000
um stay off the heels and stay off the

94
00:00:244,000 --> 00:01:187,000
archers

Precisions Tutorials

Intro to Parkour Precisions

Takeoff Foot Position

Bring Your Knees to Chest

Swing Your Arms

Move Down and Up

Jump Trajectory

Core Stabilisation

Holding your Breath

Start as you mean to Finish

Landing Position

Balls of the Feet

Active vs Passive Landings

Landing Body Tension

Using Your Hamstrings

Contracting Early on Landing

Landing Accuracy

Tracking your Progress

Overcoming Fear

Overcome Fear through Practice

Overcome Fear through Regression

Overcome Fear with Prep Jumps

Overcome Fear Through Visualisation

Overcome Fear with the Four Gauges

How to Land - Intro.

How to Land - Focus.

How to Land - Ball Of Foot.

How to Land - Angles.

How to Land - Ankles.

How to Land - Knees.

How to Land - Hips Back.

How to Land - Contraction.

How to Land - Feet Inline.

How to Land - Silently.

How to Land - Barefoot.

How to Land - Center Of Gravity.

How to Land - A Jump Into It.

How to Land - Chair Position.

How to Land - Wide.

How to Land - Weird.

How to Land - One Foot.

How to Land - Trajectory.

Precisions Lessons

Rail 90 Degrees

Precisions Demonstrations

Standing Precision - Front View

Running Precision - Front View

Running Precision - Side View

Standing 1-Foot Precision - Side view

Standing 1-Foot Precision - Front view

Standing Precision - Side View

Drop Two Feet - Front View

Drop One Foot - Front View

Drops - Side View

Precisions - Side View

Landings - Side View

Precision Jump - Side View

Rail Precision - Side View

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