Beginning Ninja (9 & up)
Class Overview
Beginning Ninja (9+) develops athletic movement, grip endurance, jumping mechanics, and obstacle efficiency in a structured training environment.
Athletes are expected to move with purpose, control, and accountability.
The goal is strength + control + obstacle confidence.
“Train strong. Move controlled.”
Program
Ninja
Level
Beginner (9+)
Entry Expectations
Athlete should demonstrate:
• Ability to follow structured instruction
• Willingness to attempt challenges
• Basic strength capacity
• Respect for safety rules
No prior ninja required — but discipline is.
Developmental Objectives (VERY IMPORTANT)
Athlete should develop:
• Strong two-foot takeoff and landing
• Rebound mechanics
• Bar hang (30 seconds)
• Monkey bar progression
• Rope climb mechanics
• Obstacle sequencing
• Controlled speed under fatigue
No swinging releases at this level.
Coaching Cues
“Stick the landing.”
“Strong grip.”
“Drive through your legs.”
“Stay tight.”
“Move fast — finish controlled.”
Direct. Athletic. Clear.
Common Errors & Fixes
Issue: Landing heavy
→ Fix: Add rebound + stick drill.
Issue: Letting go on bars
→ Fix: Hang time challenge before progression.
Issue: Rushing obstacles
→ Slow round first. Then speed.
Issue: Weak climb technique
→ Break into step-by-step drill.
Issue: Poor focus
→ Reset expectations immediately.
Two sloppy reps → repeat correctly.
Safety & Structure Notes
• 3 athletes per lane ideal.
• Coach at highest grip station.
• Rotate every 10 minutes.
• No height upgrades without landing control.
• No fatigue attempts on new obstacles.
Control always before speed.
60-Minute Class Schedule
Athletic. Structured. Demanding.
0:00–5:00 – Welcome & Focus Obstacle
• Line up
• Roll call
• Announce focus
• Review expectations
Tone = athletic and focused.
5:00–15:00 – Dynamic Warm-Up + Strength Activation
• Jog lap
• High knees
• Lunge jumps
• Bear crawl
• Plank hold (30 sec)
• Hollow hold (30 sec)
• Bar hang (30 sec)
Activate grip + core early.
15:00–45:00 – Obstacle Stations (30 Minutes)
3 lanes rotating every 10 minutes.
1️⃣ Jump & Rebound Lane
• Panel mat jumps
• Box jumps
• Rebound + stick
• Distance jump control
2️⃣ Hang & Grip Lane
• Bar hang
• Monkey bar progression
• Swing control
• Timed grip challenge
3️⃣ Climb & Balance Lane
• Rope climb progression
• Wall climb
• Beam balance
• Stepping sequence
Coach at grip lane.
45:00–55:00 – Ninja Flow Course
Combine obstacles into full sequence.
Round 1: Clean & controlled
Round 2: Moderate speed
Round 3: Timed
Clean completion required before timing.
55:00–60:00 – Cool Down & Review
• Light stretch
• Ask: “What obstacle improved?”
• Recognize effort
• Controlled dismissal
End strong.
Class Progression Formula
1️⃣ Landing mechanics
2️⃣ Grip endurance
3️⃣ Climbing efficiency
4️⃣ Obstacle sequencing
5️⃣ Controlled speed
No skipping steps.
