Parkour and Gymnastics

i have been training gymnastics for a while on rings and love it, but now also want to do parkout. the upper body stuff on the rings is good, but for the lower body, if my goals are to jump higher and flip, what should i do ?

a combination of several different lower body workouts - strength, explosiveness, endurance etc. For parkour you want to be strong but moreso you want to have rock solid joints for exploding and landing.

you can alternate GB style leg workouts with barbell workouts for strength as there are benefits for both

eg - single leg squats (adding weight) and glute ham raise / natural leg curl

weighted barbel squats, deadlifts, o lifts etc

for general lower body do lots of body weight squats, walking lunges, tuck jumps, sprints, stair climbs etc

for jumping start with squat jumps up stairs one step at a time. then two steps at a time. box jumps onto picnic tables, ledges etc. Precisions between two objects about 1m apart. Landings off small objects focusing on sticking the landing. I once read a good drill for landings, start on the first step of some stairs and jump to the ground, sticking a good landing. Keep going up the stairs until your technique starts to fail. That is the limit of your current abilities (technical failure before physical failure). You don't really need to push yourself very hard to start with, technique is more important.

an article on plyometrics: http://www.eatmoveimprove.com/2009/12/a-primer-on-plyometrics/

lots of parkour drills: http://www.youtube.com/user/DemonDrills#p/u

Demon's drills has a lot of good stuff on there.

I would recommend you start with weighted barbell work though... and add in sprinting.

If your broad jump, wall run and vertical technique are not good... start working on that too.