How to Ninja

How to Approach Common Ninja Obstacles

Every Ninja obstacle tests a combination of strength, technique, balance, and timing. Understanding how to approach an obstacle before you attack it can make the difference between a clean run and a fall.

Below is a breakdown of common Ninja obstacles, how to approach them, and examples of good technique.

 

 

1. Balance Obstacles (Beams, Logs, Rolling Bars)

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What They Test

• Balance

• Control

• Foot placement

• Mental focus

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How to Approach

• Start slower than you think you need to

• Keep your eyes focused forward, not down

• Use your arms for balance, not momentum

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Example

On a balance beam:

• Step lightly and deliberately

• Keep your hips level

• Pause briefly before stepping off

Tip: Speed comes after control.

 

 

2. Precision Jumps

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What They Test

• Leg power

• Accuracy

• Landing control

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How to Approach

• Set your feet before jumping

• Commit fully to the jump

• Absorb the landing with bent knees

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Example

Jumping to a small platform:

• Swing arms for power

• Land quietly

• Stabilise before moving on

Mistake to avoid: Rushing into the next jump before stabilising.

 

 

3. Hanging Traverses (Monkey Bars, Rings, Pipes)

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What They Test

• Grip strength

• Endurance

• Rhythm

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How to Approach

• Keep shoulders engaged

• Move with rhythm, not speed

• Avoid over gripping

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Example

On rings:

• Swing gently into each catch

• Catch with control

• Move hand-to-hand smoothly

Pro tip: Relax your grip slightly to reduce fatigue.

 

 

4. Lache / Flying Obstacles

 

What They Test

• Timing

• Commitment

• Body control

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How to Approach

• Build a controlled swing

• Watch your target, not your hands

• Commit fully to the release

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Example

Flying to a bar:

• Swing back, then forward

• Release at the peak

• Reach long and catch clean

Key mindset: Hesitation causes misses.

 

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5. Warped Wall

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What It Tests

• Speed

• Power

• Technique

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How to Approach

• Build speed gradually

• Drive knees high

• Reach with one hand while pushing off

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Example

• Sprint toward the wall

• Plant one foot high

• Reach and pull simultaneously

Tip: Technique beats brute force.

 

 

6. Upper-Body Power Obstacles (Salmon Ladder, Cliffhangers)

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What They Test

• Explosive strength

• Coordination

• Grip endurance

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How to Approach

• Stay calm and controlled

• Use hips and legs, not just arms

• Reset grip between moves

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Example

On a Salmon Ladder:

• Pull up explosively

• Push the bar with one arm

• Set both hands before next move

Rushing leads to mistakes.

 

 

7. Swinging Obstacles (Swinging Doors, Nunchucks)

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What They Test

• Timing

• Stability

• Core control

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How to Approach

• Time your swing

• Reduce excess movement

• Catch with bent arms

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Example

On Nunchucks:

• Swing gently

• Catch and stabilise

• Move once the swing settles

Less swing = more control.

 

 

8. Timed Obstacles & Time Pressure

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What They Test

• Decision-making

• Focus under stress

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How to Approach

• Don’t rush the first move

• Breathe before starting

• Stay calm if you slip

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Example

With a time cap:

• Prioritise clean movement

• Avoid risky shortcuts unless needed

Smart choices save time.

 

 

9. Obstacle Transitions

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What They Test

• Awareness

• Flow

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How to Approach

• Look ahead before finishing the current obstacle

• Plan your exit and entry

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Example

Before leaving a bar:

• Know where your feet will land

• Visualise the next grip

Smooth transitions are where time is won or lost.

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Train Obstacle Skills Smarter

Breaking obstacles down into steps helps athletes:

• Improve technique

• Reduce mistakes

• Build confidence

Train obstacles individually before linking them into full courses.

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Pro Tip

The fastest Ninja athletes aren’t reckless — they’re controlled, confident, and efficient.

Master the obstacle, then add speed.