Adapted Urban Parkour (Middle School)

An intro to parkour using gym obstacles: soft landings, precision jumps and vaults over benches and boxes, finishing with a linked course. Students develop agility, confidence and decision-making around obstacles.

How to play

1. Set up 3 zones with mats: landings (low box), precision (hoops or floor lines 2–3 ft apart) and vaults (benches and boxes). Groups of 8 per zone (3 min).
2. Landings: jump from 12–16 in and land on the balls of the feet with bent knees and no noise, 8 reps (4 min).
3. Precision jumps: two-foot jumps from hoop to hoop or line to line, sticking the landing for 2 seconds (4 min).
4. Hand-supported vault over a bench or box: place both hands and swing the legs over to one side, never diving headfirst (5 min).
5. Rotate between zones every 4–5 minutes within the times above; then link the zones into one course and each student runs it 3 or 4 times, starting when the person ahead clears the second obstacle (7 min).
6. Partner feedback on flow and quiet landings (2 min).

Rules

• Mats in every landing area.
• Everyone picks the height and distance for their own level; it's not a competition.
• No flips, aerial rolls or headfirst jumps.
• Go only when the next obstacle is clear.

Variations

Adaptations

• Limited mobility: an adapted balance and travel course with ramps or low benches, with a partner's support.
• Fear or low confidence: start from the floor and raise the height only when the student asks.
• Fitness level: fewer reps and rest between runs.

Learning goals

• Perform soft landings and precision jumps with control.
• Clear obstacles by choosing the right technique.
• Take controlled risks that match personal ability.

Equipment for a class of 25

• mats: 10
• benches: 4
• boxes: 3
• hoops: 8

Teacher tip

Make sure benches and boxes don't slide. A loud landing means poor absorption, so use a 'ninja landing' challenge to motivate.

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