Shrinking Steps: Ninja Warrior Obstacle Guide 1

Shrinking Steps: Ninja Warrior Obstacle Guide

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The Shrinking Steps were introduced in season 11 of American Ninja Warrior, unlike the Floating Steps obstacle, there’s no room for error in this ninja obstacle. The contestants have to take bold strides between the steps. Each step is slightly higher and smaller than the last, requiring each contestant to keep their momentum forward and their balance in the center. They complete the obstacle by leaping to a rope and swinging to the landing platform. It seems simple enough but put one foot in the wrong place and the season is over.

The Shrinking Steps Obstacle

The Shrinking Steps obstacle featured on American Ninja Warrior was voted as one of the most entertaining obstacles to watch by viewers. Contestants must take bold strides between the steps. Each step is slightly higher and smaller than the last, requiring each contestant to keep their momentum forward and their balance in the center. They complete the obstacle by leaping to a rope and swinging to the landing platform. It seems simple enough but put one foot in the wrong place and the season is over.

Shrinking Steps Guide

Competitors must run across 5 steps and then grab a rope to reach the landing platform (in a similar fashion to the Sonic Swing). The steps go progressively higher and smaller when the competitors run on them. The best way to tackle the Shrinking Steps Obstacle is to use great force in your run while maintaining balance. It is best to not perform this obstacle too fast and lose your foot grip, while also not doing it too slow allowing your feet to stumble and ultimately fall in the process.

Shrinking Steps Tips

Shifting your weight from your feet to your calves is our best American Ninja Warrior tip, this allows for you to stand stronger on each of the steps in this obstacle without your ankles shaking in the process.

Ninja Warrior Obstacle Guide Exercises for Shrinking Steps

The Ninja’s Edge recommends high intensity interval training (HIIT) to increase your heart rate, that way your body is used to being in a position where it can handle faster pulse and heavier breathing techniques. You can practice HIIT by either sprinting on your at-home or gym treadmill, elliptical, or preferred cardio machine. Or you can use your standard strength training exercises such as pushups, squats, and mountain climbers at an increased speed to really start to get your heart going.

Our second recommended exercise are squats, to get your body used to balancing and bending your knees in such a dramatic way for this obstacle. Leg strengthening exercises will get you a long way in this American Ninja obstacle.

What comes after Shrinking Steps?

Now that you’ve read the Ninja Warrior obstacle guide for Shrinking Steps, it’s time to practice. Get started today with leg strengthening exercises and cardio training for now. It is also important to work on increasing your flexibility in your lower body and core, which also helps with muscle recovery so that you can be on the path to completing the next American Ninja Warrior obstacle.

If you’re in Michigan and would like help, register for Ninja Warrior classes today.