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Parkour is an physical activity that requires a great deal of being in good shape, hence it is very important to condition your body constantly, Parkour demands continous repetition and discipline in order to effectively and safety perform the techniques that will help you overcome any obstacle in your path. Conditioning videos that will show you simple exercises that can be done anywhere can be found HERE You can also check out many more Parkour and Freerunning Tutorials at AMERICAN PARKOUR Parkour Techniques. (Click on the link or picture for the instructional video) 
Rolling is a foundation movement; you can’t land from height properly if you don’t know how to roll, or if you are not confident in your roll. The roll can take months of practice to build up to a level where you’re comfortable doing it on concrete. I suggest starting on carpet or grass, or better yet a padded gym floor.
Normal two-footed landings can be used in any instance of parkour where the drop is small and a roll is not
needed. 
  
Freerunning Techniques. These technique are used as a form of more artistic expression. A way to add more flare to your flow while challenging the body. 
Palm spins really have no purpose on making you get over an obstacle, rather, it is move to add flare and style to your run. 
Another move with really no other purpose than to add style and flare to your run.
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Tutorials 
