查德·茲瓦德洛　王香格/譯

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.

跑酷訓練無論如何都不應是危險的。事實上，根據(jù)我們許多人所采納的定義，跑酷是穿越環(huán)境最快速、最有效、最安全的方式。然而，訓練的典型環(huán)境和對跑酷的部分錯誤認知有時可能會讓這項運動變得危險。希望通過閱讀本文，所有跑酷玩家（尤其是初學者）都可以盡可能安全地訓練，并且盡可能長久地堅持下去。

Progression

循序漸進

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.

練習跑酷時，保證安全的最佳方法是循序漸進地訓練。你應始終先在地面上練習基礎動作，掌握之后再轉而訓練幅度更大、更危險的動作。

One problem with this way to train is that it takes time， and its kinda boring at first. Often times people get into parkour because of what theyve seen in YouTube videos and they want to go out and try those things right away. What you havent 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.

如此訓練的一個問題在于，這種方法很花時間，而且起初會有點乏味。很多時候，人們之所以開始練習跑酷，不過是因為在優(yōu)兔視頻中看到了跑酷，希望立即到戶外嘗試那些動作。但你沒有看到的是拍攝那段視頻前數(shù)千小時的訓練。你或許要經(jīng)歷年復一年的訓練才能完成視頻中的動作。

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

對大多數(shù)人而言，有一個簡單的標準可以衡量訓練速度。

Basically， if there is any small worry in the back of your mind somewhere that you may hurt yourself， you shouldnt 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， “Im not scared of nothin！！”， this doesnt mean that you arent scared… it means you are stupid.

總的來說，只要你的內心深處對即將做出的動作有哪怕一點點顧慮，擔心自己會因此受傷，你就不應嘗試。若情況如此，你應該回到之前的訓練階段，鞏固技能，直到你確信自己可以更進一步。不過，對有些人而言，這一衡量標準也可能使他們陷入危險境地。若你站在距地面20英尺的高臺上，心里深信“我完全不怕！”這并不意味著你無所畏懼，而是意味著你很愚蠢。

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， youre way more likely to get injured doing anything else.

有幾項技能需要你在跑酷訓練之初專門練習一段時間。雖然練起來不一定是最有趣的，但若沒有這幾項技能的訓練基礎，你在其他訓練中更容易受傷。

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 dont 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.

最先要練的是正確的基本落地姿勢。每次落地，你的身體都要承受一定量的強大沖擊力。若不知道如何妥善緩沖這部分力，你的身體就會受到傷害，而且你甚至可能意識不到這份傷害。判斷落地姿勢是否恰當?shù)淖罴逊椒ň褪锹犅涞芈曇?。正確落地發(fā)出的聲音很輕。落地聲音的強弱可以直接表明你身體承受的沖擊力大小。確保落地時盡可能用全身的肌肉來減緩自己的落地速度。

Takeoff

跳遠

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.

以類似方法訓練的另一個技能是正確的跳遠姿勢。很多人參照體操的起跳技巧學習跳遠技能。但問題在于，體操運動員從彈簧地板上起跳，而你很可能是在水泥地上。若你在水泥地上嘗試以同樣的方式起跳，地面無法緩沖，多蓄的每一分力其實都來自你韌帶本身的彈性，這對韌帶來說可不是什么好事。在此重申，恰當?shù)奶h動作也應該是輕聲的！若你跳遠時發(fā)出了重重的撞擊聲，那就可能讓你的膝蓋受傷。

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 youll have to do some research to learn as many as you can. But oftentimes its 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.

訓練過程中，有時不可避免會為擺脫危險而摔倒。這就是為何訓練正確的摔倒技巧非常重要。面對種類繁多的摔倒技巧，你必須好好研究一番，盡可能多學幾種。很多時候，訓練動作失誤后的應對技巧和訓練動作本身一樣重要。就拿定點跳來說，失敗后怎么辦——我們真正針對這個問題訓練的頻次有多高？訓練得越多，面對突發(fā)狀況時你就越有可能避免受傷。

Roll

落地翻滾

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 Ive always used is that if you are jumping off anything that is taller than you are， you should definitely roll out. Not that you shouldnt 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.

摔倒時，最好的落地技巧之一便是恰當?shù)胤瓭L。有時即使沒有摔倒，你也需要做一個漂亮的翻滾，因為從高處跳下之后需要卸力。我總是奉行一條黃金法則：只要從比自己高的地方跳下，落地時一定要卸力。這并不意味著從較低處跳下后不該卸力，重要的是不要讓身體承受跳躍產(chǎn)生的全部沖擊。翻滾訓練應始終先在地面上進行，隨后再練習從較低處跳下后卸力。

Environmental dangers

環(huán)境危險因素

One of the biggest dangers that we face in our training is the environment itself. Many of us do not consider any technique fully mastered until we can do it on concrete. However， concrete is not exactly the best place to learn anything. If you have a chance， you should always practice first on softer surfaces like grass， sand， or even in a gym. If you do train in a gym though， be sure to train as realistically as possible. All true parkour practitioners understand that even when you are landing on a mat， the goal is to eventually be able to land it outside on concrete. You should always supplement your gym training with actual outdoor practice. And when you do take your skills outside， be sure to be aware of weather conditions. It is much more difficult to train in the rain， cold， snow， or dark. But it is also important to be able to move in these conditions as well to be a well-rounded4 athlete. Just make sure to take things slower and be cautious！

訓練中我們面對的最大危險之一便是訓練環(huán)境本身。許多人認為，只有能在水泥地上做出來才算完全掌握動作技巧。然而，水泥地并非訓練各種動作的最佳場地。若有機會，你應始終先在較軟的地面上訓練，例如草地、沙地，甚至可以在健身房里練習。如果你真在健身房里練習，應確保訓練盡可能貼近實際。真正的跑酷玩家都明白，即便能夠落在墊子上，訓練的目的也是最終能夠在戶外水泥地上落地。你應始終將戶外實地訓練作為健身房訓練的補充。當你在戶外訓練各項技能時，一定要留心天氣狀況。在雨雪天氣下或寒冷昏暗的環(huán)境中訓練會艱難得多。但若要成為一名全能型運動員，能夠在這幾種條件下活動也很重要。只要確保放慢速度，謹慎行事就可以了！

Flip

空翻

Chances are at some point in your training you will decide that its time to try some sort of flipping technique. Not everyone will go this route， but if you do I highly encourage you to find some sort of classes in your area where you can be trained by a professional. Learning to do flips on your own is extremely dangerous. Find a fully qualified instructor that can help you learn the proper techniques so you can continue training for longer， and learn cooler stuff！ Isnt that what its all about in the end anyway？

訓練過程中的某一刻，你可能會覺得是時候嘗試練練空翻技巧了。并不是所有人都想嘗試空翻，但如果你想，我強烈建議你在居住地周邊尋找相關課程，接受專業(yè)人士的培訓。自學空翻極其危險。找一位具備充分資質的教練教你正確的技巧，這樣你才能更持久地訓練，學習更酷的招數(shù)！這不正是跑酷訓練的最終意義所在嗎？

（譯者為“《英語世界》杯”翻譯大賽獲獎者；單位：上海對外經(jīng)貿(mào)大學）