How to Warm-Up before Ninja Warrior?

Whether playing or training, ninja warrior is still an athletic activity that encompasses every joint and muscle group in the body. A warm-up is not necessary, but is recommended before participating on a ninja warrior course.

Why should you warm-up before ninja warrior?

A proper warm-up can help prepare you for the activity you’re about to participate in. Proper preparation will:

1) Increase heart rate and blood-flow.

2) Improve range of motion.

3) Loosen up joints.

4) Prepare the mind to properly engage with the body.

5) Reduce the risk of injury.

Coach Aqil has provided us with a quick and simple video sequence. These exercises will target the many areas affected during ninja warrior playing or training:

1) Wrists

2) Shoulders

3) Spine

4) Hips

5) Knees

6) Ankles

6 Ninja Warrior Warm-Up Exercises

The first exercise is wrist rotations. Interlock the fingers and rotate the wrists in a clock-wise direction for 10 repetitions. Then, rotate the wrists in a counter-clockwise direction for 10 repetitions.

The second exercise is shoulder rotations. Face the palm of the hand away from the body. Rotate the arm backwards for 10 repetitions. Then rotate the arm forwards for 10 repetitions. Repeat this pattern on the opposite arm.

The third exercise is a rotation and reach. Twist your body to the left and reach your arm back as far as you comfortably can. Notice your left foot will rotate as well with the heel raised. Rotate to both sides for 10 repetition. This exercise will target the entire body, including the spine, arms, core, hips and ankles.

The fourth exercise is a knee hug. Stand tall and pull the knee up towards your chest, as far in as you comfortably can. Repeat this on both sides for 10 repetitions to mobilize the hips and knees.

The fifth exercise is leg swings. With the right arm supported on the wall, kick the right leg forwards and backwards, as far as you comfortably can. Perform this on both sides to mobilize the hips.

The last exercise is ankle rotation. Ninja warrior courses require a lot of movement at the ankle. Rotate the ankle in a clock-wise direction for 10 repetitions. Then reverse it and rotate in a counter-clockwise direction. Perform this on both sides.

While a warm-up is not necessary, it is beneficial for ninja warriors at any age, and can be done in many ways. If you have further questions about ninja warrior or obstacle courses, contact us today. Obstacle Warriors in North Richland Hills, TX will be opening in Fall 2023.

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