Safety in Parkour如何安全跑酷

The discipline of parkour is not intended in any way to be dangerous. Even the very definition of parkour that many of us use is the fastest， most efficient， and SAFEST way to traverse an environment. However， the typical environments that we train in and some misconceptions about the sport can cause it to be dangerous at times. Hopefully， by reading through this， all practitioners （and especially those just starting out） will be as safe as possible and able to continue training for as long as possible.

跑酷训练无论如何都不应是危险的。事实上，根据我们许多人所采纳的定义，跑酷是穿越环境最快速、最有效、最安全的方式。然而，训练的典型环境和对跑酷的部分错误认知有时可能会让这项运动变得危险。希望通过阅读本文，所有跑酷玩家（尤其是初学者）都可以尽可能安全地训练，并且尽可能长久地坚持下去。

Progression

循序渐进

The best way to stay safe while practicing parkour is through proper progression in training. You should always start out with basic moves on the ground and master them before moving on to bigger， more dangerous things.

练习跑酷时，保证安全的最佳方法是循序渐进地训练。你应始终先在地面上练习基础动作，掌握之后再转而训练幅度更大、更危险的动作。

One problem with this way to train is that it takes time， and it’s kinda boring at first. Often times people get into parkour because of what they’ve seen in YouTube videos and they want to go out and try those things right away. What you haven’t seen is the thousands of hours of training that happened before that YouTube video was filmed. And you will probably have to train for years and years before you can do the things in that video.

如此训练的一个问题在于，这种方法很花时间，而且起初会有点乏味。很多时候，人们之所以开始练习跑酷，不过是因为在优兔视频中看到了跑酷，希望立即到户外尝试那些动作。但你没有看到的是拍摄那段视频前数千小时的训练。你或许要经历年复一年的训练才能完成视频中的动作。

For most of us， there is an easy metric to use as for how fast to progress.

对大多数人而言，有一个简单的标准可以衡量训练速度。

Basically， if there is any small worry in the back of your mind somewhere that you may hurt yourself， you shouldn’t do what you are going to do. If that is the case， you should go back to previous progressions and solidify the skills until you know you can do the next step. For some people this can get into some dangerous territory though. If you are standing on a 20 foot1 ledge and honestly think to yourself， “I’m not scared of nothin！！”， this doesn’t mean that you aren’t scared… it means you are stupid.

总的来说，只要你的内心深处对即将做出的动作有哪怕一点点顾虑，担心自己会因此受伤，你就不应尝试。若情况如此，你应该回到之前的训练阶段，巩固技能，直到你确信自己可以更进一步。不过，对有些人而言，这一衡量标准也可能使他们陷入危险境地。若你站在距地面20英尺的高台上，心里深信“我完全不怕！”这并不意味着你无所畏惧，而是意味着你很愚蠢。

Skills for safety

安全技能

As you are first starting your training， there are a few skills that you should specifically work on for a while. They are， however， not necessarily the most fun to practice. Without a good training base in these skills， you’re way more likely to get injured doing anything else.

有几项技能需要你在跑酷训练之初专门练习一段时间。虽然练起来不一定是最有趣的，但若没有这几项技能的训练基础，你在其他训练中更容易受伤。

Landing

基本落地

The first is a good proper landing. Every time you land， your body will be taking some serious forces into itself. If you don’t know how to absorb these forces properly， you will be damaging yourself and possibly even not knowing it. The best way we can tell if your landings are good is listening to them. A good landing is a quiet landing. The noise you make is a direct indicator to the amount of impact that your body is absorbing. Make sure as you hit the ground， you are using the maximum amount of muscle to slow yourself down to the ground.

最先要练的是正确的基本落地姿势。每次落地，你的身体都要承受一定量的强大冲击力。若不知道如何妥善缓冲这部分力，你的身体就会受到伤害，而且你甚至可能意识不到这份伤害。判断落地姿势是否恰当的最佳方法就是听落地声音。正确落地发出的声音很轻。落地声音的强弱可以直接表明你身体承受的冲击力大小。确保落地时尽可能用全身的肌肉来减缓自己的落地速度。

Takeoff

跳远

Another proper skill that follows a similar path is the takeoff. Many people learn to take off for their skills from gymnastics punching techniques. The problem with that is that gymnasts are doing it on a spring floor， while you will probably be doing it on concrete. If you try the same takeoff on concrete， there is no absorption， and any extra power you get is actually coming from the springiness of your ligaments and not exactly good for them. Again， a proper takeoff should be QUIET！ If you can hear a loud thump as you take off， you are probably causing damage to your knees.

以类似方法训练的另一个技能是正确的跳远姿势。很多人参照体操的起跳技巧学习跳远技能。但问题在于，体操运动员从弹簧地板上起跳，而你很可能是在水泥地上。若你在水泥地上尝试以同样的方式起跳，地面无法缓冲，多蓄的每一分力其实都来自你韧带本身的弹性，这对韧带来说可不是什么好事。在此重申，恰当的跳远动作也应该是轻声的！若你跳远时发出了重重的撞击声，那就可能让你的膝盖受伤。

Falling

摔倒

Inevitably at some point in your training， you will probably bail out2 and fall down. This is why training proper falling techniques is very important. There are many， many types of falling techniques and you’ll have to do some research to learn as many as you can. But oftentimes it’s as important to train what you will do when you fail a technique as it is to train the technique itself. Take a precision3 for instance， how often do we really train what we will do when a precision jump fails？ The more you have trained it， the more likely you are to not get injured if it happens unexpectedly.

训练过程中，有时不可避免会为摆脱危险而摔倒。这就是为何训练正确的摔倒技巧非常重要。面对种类繁多的摔倒技巧，你必须好好研究一番，尽可能多学几种。很多时候，训练动作失误后的应对技巧和训练动作本身一样重要。就拿定点跳来说，失败后怎么办——我们真正针对这个问题训练的频次有多高？训练得越多，面对突发状况时你就越有可能避免受伤。

Roll

落地翻滚

One of the best techniques to work on for falls is a proper roll. And even when you are not falling， you should still have a great roll for when you get to the point of jumping off taller things， you need to roll out. A good rule I’ve always used is that if you are jumping off anything that is taller than you are， you should definitely roll out. Not that you shouldn’t roll out of smaller jumps， but the point is that you do NOT want to absorb the impact fully. Rolling should always be practiced on the ground first before you get into jumping off even short things and rolling out.