American Ninja Warrior Agility Drill

- By Kevin Germany

The objective of American Ninja Warrior is to complete the course by successfully executing each of the obstacles. Contestants with a background in parkour tend to excel in American Ninja Warrior.

Incorporating elements of parkour (otherwise known as free running) is a tremendous way to improve your team's overall athletic ability.

The first obstacle on American Ninja Warrior is called the quintuple steps. The quintuple steps will improve your team's footwork, coordination, and speed.


Run this drill about 3-4 times. Set up seven cones per line.


Each line will start out by jumping forward to the right by pushing off with their left foot.


Then, each line will jump forward to their left by pushing off with their right foot.

Once the first person reaches the fourth cone, the next person will start.


Once everyone has gone, the first person in the line will jump left.

As before, the next person in line will go as soon as the first person reaches the fourth cone.


What do you think? Let us know by leaving your comments, suggestions, and questions. . .

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Dave B says:
10/13/2014 at 12:26:29 AM

I wondered if this would be good to teach Eurostep footwork?


Justin says:
3/29/2014 at 1:59:42 PM

You can see what it looks like in an actual American Ninja Warrior event on the following link…


Barry Smith says:
3/19/2014 at 4:57:21 AM

This exercise is 'plyometric' in nature. Plyometric training conditions the body with dynamic resistance exercises that rapidly stretch a muscle (eccentric phase) and then rapidly shorten it (concentric phase). Hopping and jumping exercises, for example, subject the quadriceps to a stretch-shortening cycle that can strengthen these muscles, increase vertical jump, and reduce the force of impact on the joints.

Because plyometric exercises mimic the motions used in sports such as skiing, tennis, football, basketball, volleyball, and boxing, plyometric training often is used to condition professional and amateur adult athletes. But children and adolescents also can benefit from a properly designed and supervised plyometric routine, according to the American College of Sports Medicine.

Just search 'plyometrics' on your computer to see some examples of players doing this type of training.


Rick says:
3/18/2014 at 1:38:41 PM

I believe the first direction of the jump arrow is pointing to the left. wouldn't that be pushing off the right foot. See your floor diagram box two above.


Greg says:
3/18/2014 at 11:25:04 AM

What is best barometer to judge success or improvement? Time in which it takes to go through drill? Increased distance between cones? Combination of factors? And how should I account for slower developing athletes?


AW says:
3/18/2014 at 10:36:28 AM

A video would be great in comprehending this drill.


John says:
3/18/2014 at 8:48:36 AM

It would really help to have a video of this


Joel says:
3/14/2014 at 9:37:51 AM

is there any way of showing a video of this?


Joel says:
3/14/2014 at 9:37:14 AM

is there any way of showing a video of this?


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