You’ve made it to a ninja warrior qualification. You know what that means: you’ll have to face the classic quintuple steps.
Often the first ninja warrior obstacle, the quintuple steps are deceptively challenging. You’ll face five inclined steps spaced up to six feet apart. Jumping from one to the another, you’ll have to make it across without falling into the water below.
So how do you master the quintuple steps? These tips will take your ninja warrior training to the next level.
Strengthen Your Legs
The quintuple steps are all about lower body strength. You’ll need explosive strength in your quads, hamstrings, and calves. You’ll also need a flexible range of motion in your knees and ankles.
Try pistol squats to build strength. You’ll likely be relying on one leg at a time during this obstacle. So these single-leg squats are a great way to prepare.
You can also incorporate lunge jumps and squat jumps into your ninja warrior training. Those will build that explosive energy you’ll need to power you across each step.
Agility goes hand-in-hand with strength here. You’ve got to be light on your feet during ninja warrior quintuple steps. This means being able to easily spring from one step to another as quickly as possible.
Train with an agility ladder to improve your footwork. Focus on quick, precise steps between each “rung” of the ladder. Time yourself and try to beat your previous records!
For your next ninja warrior workout tip, stay low. This will be crucial to your success on the quintuple steps.
If you try to maneuver through them in an upright position, you’ll lose momentum. You’ll also risk losing your balance.
Skier steps are a great way to perfect this skill. They require similar sideways movements that you’ll use during the competition.
Endurance is a huge part of ninja training. This tip will help you get through not only the quintuple steps but an entire run, too.
The key is circuit training. During a ninja run, you’ll put out bursts of speed and power for each obstacle, with only moments in-between.
Train in the same way you’re going to compete. High-intensity interval training (HIIT) is a great option. Setting up circuits in the backyard can help, too.
You can even do this kind of quintuple steps ninja warrior training at home. All it takes is a little prep and you can practice even outside of the gym.
Now for advanced quintuple steps tips. There are three ways to attack this obstacle and make it across successfully.
First, the three-step method. This is a popular method that requires fast footwork. You’ll explode off the platform and take three tiny steps on each step before leaping to the next.
Next is the catch and hold method. This involves grabbing onto each step as you go. You pause, pivot, then push off your outside foot to get to the next step.
Finally, there’s the stride method. This method requires the most strength and agility. It requires taking long, striding leaps onto each step.
To really lower your time, stay flexible. You may need to use all three of these methods during your run. Adapt in the moment, and you’ll fly through this challenge.
Mastering the Quintuple Steps
This ninja warrior training guide should help you perfect your quintuple steps technique. It’s a tricky obstacle, but one you can definitely master with the right training.
If you’re ready to take your training to the next level, sign up for one of The Ninja’s Edge youth or adult classes.