Ninja Warrior training has become increasingly popular in recent years, with the growth of obstacle course racing and the hit TV show American Ninja Warrior. With more and more people wanting to test their strength and agility, backyard Ninja training courses have emerged as a great way to practice and improve your skills.
Building Your Inner Ninja
If you have a passion for obstacle courses and want to take your training to the next level, Backyard Ninja training courses are becoming increasingly popular as a way to improve strength, endurance, and agility.
Building Strength and Agility
Backyard Ninja training courses have become increasingly popular in recent years, with more and more kids and adults wanting to test their strength and agility.
Whether you’re an aspiring Ninja Warrior or just looking for a fun way to stay fit, a backyard Ninja training course is a great way to practice and improve your skills.
In this article, we’ll cover the essential equipment required for a backyard Ninja training course providing information for different age groups: Kids 10-14, Adolescents 15-18, Young Adults up to 30 and Adults over 30.
Essential Equipment
- Warped Wall
- Monkey Bars
- Salmon Ladder
- Peg Board
Kids 10-14
Kids in this age range should focus on building a foundation of strength and technique. They can start with the basics of the equipment and progress to more challenging obstacles as they improve.
Warped Wall: Kids should start with a smaller, 8-foot wall and work their way up to a 10-foot or 12-foot wall. They can practice running up to the wall and jumping up to grab the top. They can also practice techniques like the “cat grab” (jumping to the wall and grabbing onto the top with their hands and planting their feet on the wall).
Monkey Bars: Kids should start with a set of monkey bars that are close to the ground and progress to higher bars as they improve. They can practice hanging from the bars first with both hands and then with one hand at a time. They can also practice swinging from one bar to another and dismounting from the bars.
Salmon Ladder: Kids can start with a single rung and work their way up to multiple rungs. They can practice jumping up to the first rung and then quickly moving their hands up to the next rung. They can also practice jumping down from the ladder and dismounting.
Peg Board: Kids can start with a few pegs and work their way up to more pegs as they improve. They can practice moving the pegs up and down the board with both hands and with one hand at a time. They can also practice climbing up and down the board.
Adolescents 15-18
Adolescents in this age range can start to focus on more challenging obstacles and building their endurance. They should continue to work on their technique and strength.
Warped Wall: Adolescents can practice running up to the wall and jumping up to grab the top. They can also practice more advanced techniques like the “360” (jumping and spinning around on the top of the wall) or the “reverse grab”
Monkey Bars: Practice on higher bars, and focus on swinging from one bar to another with speed and efficiency. They can also practice dismounting from the bars in different ways, such as flipping off or landing on a platform.
Salmon Ladder: The Salmon Ladder is an advanced obstacle that requires explosive power. We recommend starting with a low rung and gradually increasing the height as you get more comfortable with the technique.
Peg Board: The Peg Board is another advanced obstacle that requires upper body strength and coordination. Start with a small board and fewer pegs, and gradually increase the size and number of pegs as you progress.
Young Adults 19-30
As a young adult, you have the advantage of strength, speed, and flexibility. However, it’s important to maintain proper form and technique to prevent injuries.
Warped Wall: For young adults, we recommend starting with a 10-foot wall and gradually increasing the height as you become more confident.
Monkey Bars: To increase the difficulty, try adding a few twists and turns to the monkey bars, or try swinging from one bar to the next.
Salmon Ladder: Once you’ve mastered the technique, try doing the Salmon Ladder with a weighted vest to increase the difficulty.
Peg Board: As you become more advanced, try adding a 360-degree turn to the Peg Board or doing it one-handed.
Adults over 30
As an adult over 30, you may have some limitations due to age, but that doesn’t mean you can’t take on the challenge of a ninja training course. It’s essential to take it slow and steady, listen to your body, and not push yourself beyond your limits.
Warped Wall: For adults over 30, we recommend starting with an 8-foot wall and gradually increasing the height as you become more comfortable.
Monkey Bars: To reduce the impact on your joints, try using a thicker bar or adding grips to the bars. You can also try doing the monkey bars in reverse to work different muscles.
Salmon Ladder: To reduce the impact on your joints, try using a lighter weight or doing the ladder without any weight. You can also try doing the ladder with a partner, taking turns holding the weight.
Peg Board: To reduce the impact on your joints, try doing the Peg Board with a smaller board and fewer pegs. You can also try doing it with your feet on the ground to reduce the strain on your upper body.
In Conclusion
With the right equipment and following the appropriate guidelines, anyone can take on the challenge of a backyard ninja training course. Whatever your age from a young child to a mature adult, there are age-appropriate skills to help you build & maintain strength, agility, and confidence.
All comments in this article are of a general nature only and do not take into account a participant’s skill level or personal attributes.