Kinder Ninja
Class Overview
Kinder Ninja builds obstacle confidence, strength development, coordination, and controlled speed in a structured ninja environment.
Athletes begin mastering jump mechanics, balance precision, hanging strength, and obstacle sequencing.
The goal is control + confidence + strength.
“Fast feet. Strong hands. Controlled landings.”
Program
Ninja Foundations
Level
Beginner
Developmental Objectives (VERY IMPORTANT)
Athlete should develop:
• Two-foot takeoff and landing control
• Jump & stick (3-second hold)
• Bar hang (10–15 seconds)
• Basic monkey bar progression
• Climbing with control
• Following 2–3 step instructions
Structure must increase from Pre Ninja.
Coaching Cues
“Two feet together.”
“Stick and freeze.”
“Strong grip.”
“Eyes forward.”
“Land soft.”
“Move fast, finish controlled.”
Short. Clear. Repeatable.
Common Challenges & Fixes
Issue: Jumping wildly
→ Fix: Add stick rule (must hold 3 seconds).
Issue: Letting go early on bars
→ Fix: Set hang time challenge.
Issue: Rushing obstacles
→ Fix: Add slow-control round before speed round.
Issue: Losing focus in transitions
→ Reset lineup and review expectations.
Two messy reps → redo correctly.
Safety & Structure Notes
• 3–4 athletes per station.
• Clear start/finish markers.
• Coach positioned at climbing or hanging station.
• Rotate every 5–6 minutes.
• No high-risk obstacles yet.
Controlled speed only.
50-Minute Class Schedule
High energy. Structured. Intentional.
0:00–5:00 – Welcome & Ninja Rule
• Line up
• Roll call
• Review ninja rule
• Quick freeze drill
Tone = energetic but structured.
5:00–12:00 – Dynamic Warm-Up
• Bear crawl
• Frog jumps
• High knees
• Side shuffles
• Plank hold (10 sec)
Activate strength early.
12:00–32:00 – Obstacle Stations (20 Minutes)
4 stations rotating every 5 minutes.
Example layout:
1️⃣ Jump & Land Zone
• Panel mat jumps
• Block jumps
• Stick & freeze challenge
2️⃣ Balance Zone
• Low beam walk
• Relevé balance
• Stepping stones
3️⃣ Climb Zone
• Block climb
• Rope hold
• Ladder climb
4️⃣ Hang Zone
• Bar hang
• Monkey bar progression
• Swing hold
Coach at most technical station.
32:00–42:00 – Skill Focus Block
Choose one focus per class:
• Jump power
• Hanging endurance
• Obstacle sequencing
Controlled repetition required.
42:00–48:00 – Ninja Challenge Course
Combine 4–5 obstacles into timed but controlled course.
Round 1: Slow & clean
Round 2: Faster but controlled
Speed never beats control.
48:00–50:00 – Cool Down & High-Five Line
• Quick stretch
• Ask: “What skill did you improve?”
• Stamp or sticker
• Dismiss with energy
Finish confident.
Class Progression Formula
1️⃣ Landing control
2️⃣ Hanging strength
3️⃣ Climbing coordination
4️⃣ Obstacle flow
5️⃣ Controlled speed
Never increase difficulty before control.
Conditioning Focus
• Grip strength
• Core stability
• Landing mechanics
• Balance control
• Listening under movement
Kinder Ninja prepares athletes for Ninja Level 1.
