SAVE YOUR SHOULDERS: Ninja Warrior Warm-Up Tips
Ninja Warrior and Obstacle Course Racing (OCR) includes fast and exhilarating movements that can take a toll on the body. It’s important for any beginner or seasoned athlete to include a proper warm-up period before doing any ninja warrior course.
Coach Aqil provided us with a 5 minute warm-up sequence that includes some of the most used joints by ninja warrior athletes; the shoulders.
The following movement sequence can be viewed at the link above.
Banded shoulder flossing
Front and back
Lock the end of the resistance bands around your hands.
Begin with an arm position wider than shoulder width.
Spread the bands as you raise the arms above the body.
Allow the arms to relax as they go behind the body.
Repeat for 10 repetitions.
Diagonally
Begin in the same position as “front and back.”
Move the arms diagonally to the right. The right arm should be by your side with the left arm in front of you.
The right arm will remain in a fixed position.
Spread the bands as you raise the left arm above your head toward the back of your body.
Return to the starting position and repeat on the opposite side.
Repeat for 10 repetitions per side.
Banded external rotation
Wrap the ends of the resistance bands around your hands.
Lock your elbows by your side. This is a fixed position.
Separate the hands outwards as much as you comfortably can. If this is too difficult, release some tension off of the bands by unwrapping your hands a few times.
Repeat for 10 repetitions.
Banded internal internal rotation
Secure one end of the resistance band at a fixed point, parallel to the ground at elbow height.
Lock your elbow to your side in a fixed position.
Grab the other end of the band and move your hand inward toward the belly button.
Repeat for 10 repetitions per side.
Shoulder rotation
Front and back
Fully extend the arm.
Rotate your arm fully forward and back.
Repeat for 10 repetitions.
The are many reason to properly warm-up before any strenuous exercise, but the main reason is longevity. A customized warm-up will reduce the risk of injury and improve your qualify of life and exercise.
Obstacle Warriors North Richland Hills (NRH)
Obstacle Warriors Mobile Course is now available for booking! We bring all the ninja warrior fun to you! Our mobile ninja warrior course is suitable for birthday parties, field days, fundraisers, festivals, corporate/ team building events, P.E programs and more. We encourage kids and adults to have fun, learn, and challenge themselves to be the best that they can be. Unleash your inner ninja warrior and book your next event with our obstacle course today. Packages start at $1600.
