Mastering the Double Turn: A Comprehensive Guide for Parkour and Freerunning

The double turn, also known as a 360 or full turn, is a foundational movement in parkour and freerunning. It involves rotating your body a full 360 degrees while in the air or on the ground. This skill is crucial for maintaining momentum, navigating obstacles, and adding style to your movements. This comprehensive guide will break down the double turn into manageable steps, covering everything from basic prerequisites to advanced variations.

## Why Learn the Double Turn?

The double turn is more than just a flashy move. It offers several practical benefits:

* **Momentum Management:** Double turns allow you to change direction without losing speed, crucial for fluid movement across various surfaces.
* **Obstacle Negotiation:** They can be used to efficiently clear narrow gaps or obstacles by rotating mid-air.
* **Spatial Awareness:** Practicing double turns enhances your body awareness in space, improving coordination and control.
* **Foundation for Advanced Moves:** The double turn serves as a building block for more complex rotations and combinations.
* **Aesthetic Appeal:** A well-executed double turn looks stylish and adds a dynamic element to your parkour or freerunning flow.

## Prerequisites

Before attempting a double turn, ensure you have mastered the following basic movements:

* **Basic Jumps:** Comfortable jumping from various heights and landing safely.
* **Precision Jumps:** Accurately landing on specific targets with control.
* **Vaults:** Basic vaults like the safety vault and speed vault.
* **Balance:** Ability to maintain balance on narrow surfaces.
* **Ground Rotation:** Ability to comfortably perform a 180-degree turn on the ground.
* **Comfort with Heights:** A general comfort level when performing movements at different elevations.

These prerequisites will provide you with the necessary body awareness, strength, and coordination to progress safely to the double turn.

## Step-by-Step Guide to the Double Turn

This section breaks down the double turn into a series of steps, starting with the basics and gradually progressing to the full rotation. Always prioritize safety and start with small, controlled movements.

**Phase 1: The Ground Turn (Practice the Rotation)**

1. **Starting Position:** Stand with your feet shoulder-width apart, knees slightly bent, and arms relaxed at your sides.
2. **Initiation:** Begin the rotation by pivoting on the balls of your feet and simultaneously swinging your arms in the direction of the turn. Focus on a single spot in front of you and keep your eyes fixed on it as long as possible. This helps maintain balance and orientation.
3. **Momentum:** Generate momentum by pushing off with your legs and continuing to swing your arms. Engage your core muscles to help control the rotation.
4. **Spotting:** As you rotate, quickly turn your head to spot the direction you are moving. This helps you maintain balance and stay oriented.
5. **Completion:** Complete the 360-degree rotation and land softly with bent knees to absorb the impact. Focus on maintaining your balance throughout the entire movement.
6. **Repetition:** Practice this ground turn repeatedly, focusing on smooth, controlled movements. Gradually increase the speed and momentum as you become more comfortable.

**Tips for the Ground Turn:**

* **Visualize:** Imagine yourself rotating smoothly and effortlessly.
* **Footwork:** Practice pivoting on the balls of your feet for better control.
* **Arm Swing:** Utilize a powerful arm swing to generate momentum.
* **Core Engagement:** Engage your core muscles to stabilize your body.
* **Spotting:** Use your head to spot the direction of rotation.

**Phase 2: The Assisted Jump Turn**

1. **Starting Position:** Stand on a soft surface, such as grass or a mat. A low platform or small box can also be used to practice.
2. **The Jump:** Perform a small jump upwards, initiating the rotation as you leave the ground. Use the same arm swing and body rotation techniques you practiced in the ground turn.
3. **Assistance (Optional):** Have a spotter stand beside you to provide gentle assistance if needed. This can help you maintain balance and complete the rotation. This stage is about getting used to the motion.
4. **Landing:** Land softly with bent knees, maintaining your balance. Focus on controlling the landing and avoiding any wobbling.
5. **Repetition:** Practice this assisted jump turn repeatedly, gradually reducing the amount of assistance you need. Focus on smooth, controlled movements and consistent landings.

**Tips for the Assisted Jump Turn:**

* **Start Small:** Begin with small jumps and gradual rotations.
* **Controlled Rotation:** Focus on controlling the speed and direction of your rotation.
* **Soft Landings:** Practice landing softly with bent knees to absorb the impact.
* **Spotting:** Use your head to spot the direction of rotation.
* **Gradual Progression:** Slowly increase the height of your jumps and the speed of your rotations as you become more confident.

**Phase 3: The Unassisted Jump Turn**

1. **Starting Position:** Stand on a soft surface, such as grass or a mat. You can also use a low platform or small box.
2. **The Jump:** Perform a jump upwards, initiating the rotation as you leave the ground. Use the same arm swing and body rotation techniques you practiced in the assisted jump turn.
3. **Unassisted Rotation:** Complete the 360-degree rotation without any assistance. Focus on maintaining your balance and controlling the speed and direction of the rotation.
4. **Landing:** Land softly with bent knees, maintaining your balance. Focus on controlling the landing and avoiding any wobbling.
5. **Repetition:** Practice this unassisted jump turn repeatedly, focusing on smooth, controlled movements and consistent landings.

**Tips for the Unassisted Jump Turn:**

* **Confidence:** Believe in yourself and your ability to complete the rotation.
* **Controlled Rotation:** Focus on controlling the speed and direction of your rotation.
* **Soft Landings:** Practice landing softly with bent knees to absorb the impact.
* **Spotting:** Use your head to spot the direction of rotation.
* **Consistent Practice:** Practice regularly to improve your technique and consistency.

**Phase 4: The Double Turn on Obstacles**

1. **Starting Position:** Choose a safe and stable obstacle to practice on, such as a low wall or platform. Ensure the surface is non-slip.
2. **Approach:** Approach the obstacle with a running start. The approach should be comfortable and familiar, setting you up for a smooth take-off.
3. **Take-Off:** As you reach the edge of the obstacle, perform a jump upwards and outwards, initiating the rotation as you leave the ground. Use the same arm swing and body rotation techniques you practiced in the previous phases.
4. **Mid-Air Rotation:** Complete the 360-degree rotation in mid-air. Focus on maintaining your balance and controlling the speed and direction of the rotation.
5. **Landing:** Land softly on the other side of the obstacle with bent knees, maintaining your balance. Focus on controlling the landing and avoiding any wobbling.
6. **Repetition:** Practice this double turn on obstacles repeatedly, focusing on smooth, controlled movements and consistent landings.

**Tips for the Double Turn on Obstacles:**

* **Safe Obstacle:** Choose a safe and stable obstacle to practice on.
* **Controlled Rotation:** Focus on controlling the speed and direction of your rotation.
* **Soft Landings:** Practice landing softly with bent knees to absorb the impact.
* **Spotting:** Use your head to spot the direction of rotation.
* **Progressive Difficulty:** Gradually increase the height and complexity of the obstacles you practice on.

## Advanced Double Turn Variations

Once you have mastered the basic double turn, you can explore various advanced variations to further challenge yourself and enhance your skills. Here are a few examples:

* **One-Footed Double Turn:** Performing the double turn taking off from one foot.
* **Double Turn with a Vault:** Integrating a vault before or after the double turn.
* **Wall Run to Double Turn:** Combining a wall run with a double turn for a dynamic and impressive movement.
* **Precision Double Turn:** Landing the double turn precisely on a small target.
* **Double Turn into a Kong Vault:** Linking a double turn into a kong vault over an obstacle.

These variations require a higher level of skill and control, so make sure you have a solid foundation in the basic double turn before attempting them.

## Common Mistakes to Avoid

* **Rushing the Rotation:** Trying to rotate too quickly can lead to loss of balance and control.
* **Not Using Your Arms:** The arm swing is crucial for generating momentum and controlling the rotation. Neglecting this can hinder your progress.
* **Not Spotting:** Failing to spot the direction of rotation can disrupt your balance and spatial awareness.
* **Stiff Landings:** Landing with stiff legs can increase the risk of injury. Always land softly with bent knees to absorb the impact.
* **Ignoring Prerequisites:** Attempting the double turn without mastering the basic prerequisites can increase the risk of injury and frustration.
* **Fear of Commitment:** Hesitating mid-rotation can cause you to lose momentum and fall. Commit fully to the rotation once you initiate it.

## Safety Considerations

* **Warm-up Properly:** Always warm up your muscles before attempting any parkour or freerunning movements.
* **Start Slow:** Begin with small, controlled movements and gradually increase the difficulty as you become more comfortable.
* **Use Proper Technique:** Focus on using proper technique to minimize the risk of injury.
* **Practice in a Safe Environment:** Choose a safe environment with soft surfaces and no obstacles that could cause injury.
* **Listen to Your Body:** If you feel any pain, stop immediately and rest.
* **Seek Professional Guidance:** Consider seeking guidance from a qualified parkour or freerunning instructor.
* **Spotter:** When practicing new skills, having a spotter is highly recommended. A spotter can provide assistance and support, helping you to maintain balance and control.
* **Protective Gear:** Consider wearing appropriate protective gear, such as knee pads and wrist guards, especially when practicing on hard surfaces.
* **Assess the Environment:** Before attempting any movement, carefully assess the environment for potential hazards, such as slippery surfaces or unstable obstacles.
* **Know Your Limits:** Be aware of your physical limitations and avoid attempting movements that are beyond your current skill level.

## Training Drills for Improvement

Here are a few training drills to help improve your double turn:

* **Ground Turn Drills:** Practice the ground turn regularly to improve your rotation technique and body awareness.
* **Jump Turn Drills:** Practice the jump turn on soft surfaces to improve your jumping ability and mid-air control.
* **Balance Drills:** Practice balancing on narrow surfaces to improve your balance and stability.
* **Core Strength Drills:** Strengthen your core muscles to improve your stability and control.
* **Flexibility Drills:** Improve your flexibility to increase your range of motion and reduce the risk of injury.

## Conclusion

The double turn is a versatile and essential movement in parkour and freerunning. By following this comprehensive guide and practicing regularly, you can master this skill and unlock new possibilities in your training. Remember to prioritize safety, start with the basics, and gradually progress to more advanced variations. With dedication and perseverance, you will be performing impressive double turns in no time!