Tutorials
Jumping
Precisions
Playlist video : 8
The Heel Rock
The Heel Rock - Parkour Tutorials for Beginners
tutorial
Video Details

If you've ever watched professional jumpers in action, you might have noticed a unique technique they use called rocking back on their heels before taking off. This method not only helps with the distance of the jump but also adds a bit of flair and momentum to the motion. It can be particularly helpful when facing intimidating jumps or any that are close to your limit. Understanding this technique can enhance both your performance and your confidence.

To execute this skill, start by standing with your legs straight and your feet flat on the ground. Gently rock back on your heels and lean your hips backward so you’re balanced. As you prepare to jump, shift your weight forward, which propels you into the air with a bit of extra momentum. This forward motion serves as a psychological cue that you’re committing to the jump, making it easier to overcome any fear or hesitation you might have. Remember to keep your arms extended in front of you to maintain balance, essentially acting as a counterweight while you’re in this slightly awkward position.

In summary, mastering the rocking back technique can be a game changer for anyone looking to improve their jumping skills. It not only provides an additional boost in distance but also helps build the mental commitment required for challenging jumps. So, the next time you’re gearing up for a jump, try incorporating this technique into your routine and enjoy the improvements it brings to your performance.

  • Rocking back on your heels before jumping helps generate momentum.
  • Leaning forward as you jump can help overcome fears and boost confidence.
  • Use your arms as a counterbalance for better stability during the jump.
Note: This video summary is generated by AI from the video transcript and may not always be accurate.
Transcript
																									

														
0.919

														
another way to help get distance is by

													

																									

														
5.2

														
rocking back on the heels you'll notice

													

																									

														
8.2

														
that some of the uh professional

													

																									

														
10.4

														
practitioners you'll see them when

													

																									

														
12.24

														
they're about to go they'll kind of rock

													

																									

														
13.96

														
back on the heels like this rock

													

																									

														
16.359

														
forwards and then jump now the reason

													

																									

														
20.439

														
they're trying to do that is for a

													

																									

														
22.4

														
number of reasons um you'll notice that

													

																									

														
25.119

														
you'll get like a little bit of rocking

													

																									

														
28.039

														
motion and you'll get a tiny bit more

													

																									

														
32.84

														
momentum uh in the jump so it it means

													

																									

														
37

														
that a you're starting from the top

													

																									

														
38.8

														
position and your legs are straight and

													

																									

														
41.68

														
when you're ready to go you rock

													

																									

														
44.039

														
forwards and get that little bit of

													

																									

														
46.28

														
extra momentum of the rocking to push it

													

																									

														
50.44

														
also feels like you've kind of landed in

													

																									

														
54.359

														
a petric jump so a jump beforehand

													

																									

														
57.16

														
you've landed here and then you're going

													

																									

														
60

														
again now you don't generally land on

													

																									

														
62.28

														
your heels on a jump but you would be

													

																									

														
65.64

														
landing sort of on the front now because

													

																									

														
67.72

														
we want to take off from the front not

													

																									

														
70.72

														
the back we would have come in here and

													

																									

														
73.4

														
then sort of pushed

													

																									

														
75.439

														
forwards the heel is sort of just the

													

																									

														
78.84

														
action we're not actually putting any

													

																									

														
80.32

														
Force through it so it's okay to kind of

													

																									

														
82.68

														
come back on the heels

													

																									

														
84.84

														
now it feels like you've jumped here

													

																									

														
88.6

														
come forwards rocks W and you're then

													

																									

														
91.72

														
jumping so you get that little bit of

													

																									

														
93.72

														
momentum and the psychological effect of

													

																									

														
97.24

														
this is a plyo

													

																									

														
99.04

														
jump one last thing is especially if

													

																									

														
102.04

														
it's a scary jump or sort of like a fear

													

																									

														
104.759

														
jump or something that's sort of close

													

																									

														
106.36

														
to your max or what not you're scared of

													

																									

														
108.399

														
it there's also like a commitment

													

																									

														
111.2

														
element to this where if you're rocking

													

																									

														
114.159

														
back on your heels when you're about to

													

																									

														
117.24

														
go you a as you rock forward you're

													

																									

														
120.52

														
actually having to commit so just that

													

																									

														
122.719

														
sort of small little action triggers the

													

																									

														
126

														
commitment of you having to jump so it

													

																									

														
128.2

														
helps with the your commitment

													

																									

														
131.28

														
element the last part to note is your

													

																									

														
134.959

														
arms are out in front so your legs are

													

																									

														
136.879

														
straight and they're kind of locked out

													

																									

														
139.319

														
and you're kind of putting your hips

													

																									

														
141.48

														
backwards and your arms are sort of

													

																									

														
143.36

														
counter balancing this position so it

													

																									

														
145.72

														
looks a bit weird but you're sort of

													

																									

														
147.519

														
here and then when you're ready to go

													

																									

														
149.879

														
rocks forwards and off you go so use

													

																									

														
152.519

														
your arms to kind of counterbalance you

													

																									

														
155.08

														
balancing backwards you put a little bit

													

																									

														
157.48

														
of weight ahead of you
Subtitles (SRT) 
1
00:00:00,000 --> 00:00:07,000
another way to help get distance is by

2
00:00:05,000 --> 00:00:10,000
rocking back on the heels you'll notice

3
00:00:08,000 --> 00:00:12,000
that some of the uh professional

4
00:00:10,000 --> 00:00:13,000
practitioners you'll see them when

5
00:00:12,000 --> 00:00:16,000
they're about to go they'll kind of rock

6
00:00:13,000 --> 00:00:19,000
back on the heels like this rock

7
00:00:16,000 --> 00:00:22,000
forwards and then jump now the reason

8
00:00:20,000 --> 00:00:24,000
they're trying to do that is for a

9
00:00:22,000 --> 00:00:27,000
number of reasons um you'll notice that

10
00:00:25,000 --> 00:00:32,000
you'll get like a little bit of rocking

11
00:00:28,000 --> 00:00:36,000
motion and you'll get a tiny bit more

12
00:00:32,000 --> 00:00:37,000
momentum uh in the jump so it it means

13
00:00:37,000 --> 00:00:41,000
that a you're starting from the top

14
00:00:38,000 --> 00:00:43,000
position and your legs are straight and

15
00:00:41,000 --> 00:00:45,000
when you're ready to go you rock

16
00:00:44,000 --> 00:00:50,000
forwards and get that little bit of

17
00:00:46,000 --> 00:00:54,000
extra momentum of the rocking to push it

18
00:00:50,000 --> 00:00:56,000
also feels like you've kind of landed in

19
00:00:54,000 --> 00:00:59,000
a petric jump so a jump beforehand

20
00:00:57,000 --> 00:01:02,000
you've landed here and then you're going

21
00:00:60,000 --> 00:01:05,000
again now you don't generally land on

22
00:00:62,000 --> 00:01:07,000
your heels on a jump but you would be

23
00:00:65,000 --> 00:01:10,000
landing sort of on the front now because

24
00:00:67,000 --> 00:01:12,000
we want to take off from the front not

25
00:00:70,000 --> 00:01:14,000
the back we would have come in here and

26
00:00:73,000 --> 00:01:18,000
then sort of pushed

27
00:00:75,000 --> 00:01:19,000
forwards the heel is sort of just the

28
00:00:78,000 --> 00:01:21,000
action we're not actually putting any

29
00:00:80,000 --> 00:01:24,000
Force through it so it's okay to kind of

30
00:00:82,000 --> 00:01:27,000
come back on the heels

31
00:00:84,000 --> 00:01:30,000
now it feels like you've jumped here

32
00:00:88,000 --> 00:01:33,000
come forwards rocks W and you're then

33
00:00:91,000 --> 00:01:36,000
jumping so you get that little bit of

34
00:00:93,000 --> 00:01:38,000
momentum and the psychological effect of

35
00:00:97,000 --> 00:01:41,000
this is a plyo

36
00:00:99,000 --> 00:01:44,000
jump one last thing is especially if

37
00:00:102,000 --> 00:01:46,000
it's a scary jump or sort of like a fear

38
00:00:104,000 --> 00:01:47,000
jump or something that's sort of close

39
00:00:106,000 --> 00:01:50,000
to your max or what not you're scared of

40
00:00:108,000 --> 00:01:53,000
it there's also like a commitment

41
00:00:111,000 --> 00:01:57,000
element to this where if you're rocking

42
00:00:114,000 --> 00:01:60,000
back on your heels when you're about to

43
00:00:117,000 --> 00:01:62,000
go you a as you rock forward you're

44
00:00:120,000 --> 00:01:65,000
actually having to commit so just that

45
00:00:122,000 --> 00:01:67,000
sort of small little action triggers the

46
00:00:126,000 --> 00:01:71,000
commitment of you having to jump so it

47
00:00:128,000 --> 00:01:74,000
helps with the your commitment

48
00:00:131,000 --> 00:01:76,000
element the last part to note is your

49
00:00:134,000 --> 00:01:78,000
arms are out in front so your legs are

50
00:00:136,000 --> 00:01:80,000
straight and they're kind of locked out

51
00:00:139,000 --> 00:01:83,000
and you're kind of putting your hips

52
00:00:141,000 --> 00:01:85,000
backwards and your arms are sort of

53
00:00:143,000 --> 00:01:87,000
counter balancing this position so it

54
00:00:145,000 --> 00:01:89,000
looks a bit weird but you're sort of

55
00:00:147,000 --> 00:01:92,000
here and then when you're ready to go

56
00:00:149,000 --> 00:01:94,000
rocks forwards and off you go so use

57
00:00:152,000 --> 00:01:96,000
your arms to kind of counterbalance you

58
00:00:155,000 --> 00:01:101,000
balancing backwards you put a little bit

59
00:00:157,000 --> 00:01:101,000
of weight ahead of you