Top 10 Drills to Work on at Home for Parkour (With Full Workout Plan)

Training doesn’t stop when you leave the gym. The strongest athletes train consistently, and a lot of that work can happen outside the gym. Coaching inside the gym teaches correction, while separate training drills repetition and strength.

Below you’ll find the 10 most effective drills for students to practice at home, plus a structured workout plan showing how many reps and sets to do. Follow this 3-day-a-week plan and you’ll walk into your next class sharper, stronger, and more confident.

🔟 The 10 At-Home Parkour Drills

1. Rebound Broad Jumps

Mark a spot on the floor or use tape. Jump forward explosively, land softly, and immediately rebound back to the next jump. Repeat in a controlled rhythm.

  • Workout: 3 sets of 8–10 jumps. Rest 60 seconds between sets.

2. Balance Training (Curbs & Rails)

Use a curb, low rail, or any narrow surface. Walk forward, backward, and sideways. Add squats and pivots to increase difficulty.

  • Workout: 3 minutes total. Try to move without looking at your feet.

3. Explosive Wall Steps

Find a solid wall or ledge. Drive your body forward and kick your foot explosively at the wall, simulating a wall run.

  • Workout: 3 sets of 5 per leg. Rest 60 seconds.

4. Quadrupedal Movement (QM)

Crawl on your hands and feet (no knees). Keep your hips low and movements controlled.

  • Workout: 3 rounds of 30 seconds forward and 30 seconds backward. Rest 30 seconds.

5. Cat Hangs & Grip Work

Use a bar, ledge, or doorway edge (if sturdy). Hang with feet braced against the wall, pull slightly, then lower with control.

  • Workout: 4–5 hangs, 10–20 seconds each. Rest 45 seconds.

6. Dynamic Core Workout

Use exercises like mountain climbers, V-ups, or bicycle crunches in a controlled, continuous motion. Focus on core engagement and movement fluidity.

  • Workout: 3 rounds of 30–45 seconds each exercise. Rest 30–45 seconds between rounds.

7. (Uphill) Sprints

Use any open space (hallway, backyard, driveway). Focus on short, explosive bursts and fast acceleration.

  • Workout: 5–6 sprints of 10–20 meters each. Rest 60–90 seconds between sprints.

8. Explosive Broad Jumps

Crouch, swing your arms, and jump forward as far as you can while still landing under control.

  • Workout: 3 sets of 6–8 jumps. Reset fully between each.

9. Core Holds

Your core keeps every movement stable. Train it daily.

  • Workout:

    • Hollow Hold: 3 x 20–40 seconds

    • Side Plank: 2 x 20 seconds each side

    • L-Sit (chair or bar): 3 x max hold (aim for 10–20 seconds)

10. Negative Pull-Ups

Grab a sturdy bar, palms down. Jump or step up to the top position, then slowly lower yourself with control. Focus on slowing the descent.

  • Workout: 3 sets of 5–8 reps. Rest 60–90 seconds.

🗓 Example Weekly Schedule

Day 1 (Strength & Technique)

  • Rebound Broad Jumps

  • Cat Hangs & Grip

  • Dynamic Core Workout

  • Sprints

  • Core Holds

Day 2 (Flow & Control)

  • Balance Training (Curbs & Rails)

  • Quadrupedal Movement

  • Dynamic Core Workout (Second Session)

  • Negative Pull-Ups

  • Core Holds

Day 3 (Full Combo)

  • Rebound Broad Jumps

  • Explosive Wall Steps

  • Sprints

  • Negative Pull-Ups

  • Core Holds

Each workout takes 30–45 minutes, including warm-up and cool-down. For a hard workout, you can combine all exercises into one workout. Ensure you can sustain the workout. Many athletes start doing the hardest workouts on the first 1-3 days, then burn out and stop exercising after that.

Final Thoughts

Consistency outside of class is what separates average progress from rapid growth. These drills don’t need fancy setups, just effort and repetition. Stick to this plan for a few weeks, and you’ll notice stronger movements, better control, and more fluidity when you’re back in the gym.

Start today, stay consistent, and watch your parkour skills soar.

Mitchell Tillwick