Beginning Ninja (7 & Up)
Class Overview
Beginning Ninja develops foundational obstacle skills including jumping mechanics, climbing efficiency, hanging strength, balance control, and safe movement sequencing.
Athletes learn to move with speed while maintaining control and body awareness.
The goal is power + grip strength + controlled speed.
“Move fast. Land controlled.”
Program
Ninja
Level
Beginner (7+)
Entry Expectations
Athlete should demonstrate:
• Ability to follow multi-step directions
• Basic coordination
• Willingness to attempt challenges
No prior ninja experience required.
Developmental Objectives (VERY IMPORTANT)
Athlete should develop:
• Strong two-foot takeoff and landing
• Stick & freeze control
• Bar hang (20 seconds)
• Monkey bar progression
• Climb efficiency
• Obstacle sequencing
• Basic speed control
No advanced swinging or high-risk obstacles yet.
Coaching Cues
“Two feet together.”
“Stick it.”
“Strong grip.”
“Eyes forward.”
“Control your landing.”
“Speed with control.”
Short. Direct. Repeatable.
Common Errors & Fixes
Issue: Jumping off one foot
→ Fix: Rebound drill before obstacle.
Issue: Collapsing on landing
→ Fix: Stick & freeze challenge.
Issue: Letting go early on bars
→ Fix: Hang time requirement before moving on.
Issue: Rushing obstacles
→ Add slow round before speed round.
Issue: Poor listening
→ Reset expectations immediately.
Two sloppy reps → redo correctly.
Safety & Structure Notes
• 3–4 athletes per lane.
• Coach at most technical obstacle.
• Rotate every 8–10 minutes.
• No advanced swinging until hang control is solid.
• Clear start and finish markers.
Speed without control is unsafe.
60-Minute Class Schedule
Fast. Structured. Intentional.
0:00–5:00 – Welcome & Rule Review
• Line up
• Roll call
• Introduce focus obstacle
• Review safety expectations
Tone = structured and energetic.
5:00–15:00 – Dynamic Warm-Up + Strength Activation
• Jog lap
• High knees
• Lunge jumps
• Bear crawl
• Plank hold (20 sec)
• Bar hang (20 sec)
Activate strength early.
15:00–45:00 – Obstacle Stations (30 Minutes)
3 stations rotating every 10 minutes.
Example layout:
1️⃣ Jump & Rebound Lane
• Panel mat jumps
• Block jumps
• Stick & freeze challenge
• Rebound drill
2️⃣ Hang & Grip Lane
• Bar hang
• Monkey bar progression
• Swing hold
• Grip endurance challenge
3️⃣ Climb & Balance Lane
• Wall climb
• Rope hold
• Stepping stones
• Beam balance
Coach at hang lane.
45:00–55:00 – Ninja Flow Course
Combine obstacles into sequence.
Round 1: Slow & controlled
Round 2: Moderate speed
Round 3: Timed but clean
Clean beats fast.
55:00–60:00 – Cool Down & Review
• Quick stretch
• Ask: “What obstacle improved today?”
• Recognize effort
• Controlled dismissal
Finish strong.
Class Progression Formula
1️⃣ Landing control
2️⃣ Grip strength
3️⃣ Climbing mechanics
4️⃣ Obstacle flow
5️⃣ Controlled speed
Never increase height before control.
Conditioning Focus
• Grip endurance
• Core stability
• Jump power
• Landing mechanics
• Listening under fatigue
Beginning Ninja prepares athletes for Ninja Level 2 and competitive training.
