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Warrior Wednesday - Ninja Jump
Fitness | May 04, 2016
Ninja Jump is one of my favorite moves that I learned about 8 years ago it was a move that I wanted to learn the moment I saw it. I had no idea what was it called but it made me feel like a ninja so I started calling it the Ninja Jump. It’s by no means an exercise that you have to include in your training to get into an awesome shape.
Warrior Wednesdays are not always about fundamental exercises like the pull ups or sliding ab exercises we did previously. Warrior Wednesdays are also about exercises that make you feel like a badass when you master them, and help you stay motivated. You guys are always asking me how to stay motivated and I think it’s different for everybody, but they way I stay motivated is by challenging myself with exercises I want to be able to do.
There’s nothing more motivating for me to stick to my training than seeing results in my own strength, agility or flexibility. So now when I include the Ninja Jump it into my training, it’s always a lot of fun for me and I’m still proud about being able to do this exercise the same way I was 8 years ago. It just makes me feel like a kid again and I think that’s important because you don’t want your daily exercise to feel like a chore.
So now if you’re ready to learn one of the coolest moves ever, put on your workout gear and let’s do this:
The muscles that are most involved in this move are your quads, hip flexors and your abs. However it’s not just about the move it’s also about the intensity, and dynamic nature of the move, so really the best way to practice for the Ninja Jump is by doing exercises that are dynamic yet easier for you to practice. The most effective exercise that will help you get better at Ninja Jumps is Jump Tuck.
If you’re a ZGYM member, make sure to do your Ninja Jump Workout where you’ll get the chance to practice this move and use different exercises to develop the power and dynamic strength necessary for the Ninja jump.
Here are my tips on how to practice for the Ninja Jump:
You should be able to do at least 10 really good jump tucks in a row before you try the Ninja Jump. I suggest you include the jump tucks into your training on a regular basis, because that’s an exercise that brings a lot of benefits. There will be people that will tell you that high impact exercises are bad for your joint, however there have been lot of studies that show that jumping and other high impact exercises are actually very beneficial for strengthening your joints, bones and muscles. Our bodies are designed to jump, crawl, and move different directions. The only time you should avoid high impact exercises is if you already have a problem with joints and feel pain when jumping or if you’re recovering from an injury.
Other great exercises to engage the muscles involved in Ninja Jump are these:
1. Plank Jumps
2. Mountain Climbers
3. Criss Cross Mountain Climbers
4. Everest Climbers
5. Split Jumps
6. Jump rope high knees
7. Jump Lunges
8. over the box jump
Trying the Ninja Jump For the very first time:
You might be nervous when trying the Ninja Jump for the first time, so to ease up on the fear of falling over and onto your face or knees, you can practice on a padded surface like a thick gym mat.
Before You do the Ninja Jump on a hard floor, start with 3 jump tucks and make sure to start and finish in the bottom squat position. The bottom squat position is very important part of the exercise because that’s the end of the move so you have to be comfortable in that position. It really doesn’t matter if you can put your heels down in this position or not because you’ll be landing on the balls of your feet so just make sure you can balance in this position so that you can easily transition into a different move.
Once you feel confident with the Ninja Jump, try to add exercises to create fun combos for example:
- Ninja Jump Tuck
- Ninja Jump Push Up
- Ninja Jump Pistol Squat
The great thing about the Ninja jump is that once you learn it and get rid of the fear, you don’t really have to keep practicing the move too often. You’ll be able to do the Ninja Jump even if you don’t practice for weeks, because your body and mind will remember. As long as you keep yourself in shape, which is an easy thing to do if you’re already a ZGYM member, you’ll be able to keep your ninja skills.
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Private Member |
mumbai, india
Am I love this warrior Wednesday! Happy about the ninja jump tuck choice this week 🙂 i was able to do them few years ago, didnt do them for a long time (Zuzkas sabbatical 😉 but I know I can do it, it’s just all in my head. I feel it is easier to do when wearing sneakers, even though I prefers to workout barefoot normally. Everyone good luck with this! 🙂
Private Member |
mtl, qc, canada
Great informative video! I never been able to do the Ninja jump yet but I’ll keep practicing!
Private Member |
guatemala
Awesome Z, can’t wait to try it!!!!!👍👍👍 You had me at hello with all these new kind of exercises!!! For sure you always keep us motivated and challenged to do better every day 😀😀😀 I absolutely love Zgym❤️❤️❤️❤️
Private Member |
ponte vedra beach, fl
This move was the first move I did that proved to me Z was onto something. When I first started with zgym I couldn’t even begin to do a ninja jump tuck. Several weeks later they were part of our daily workout and I was able to do all 30 of them. I couldn’t believe how strong I had gotten just by doing 15 minute-ish workouts everyday.
Private Member |
ellijay, ga, united states
Ohhhh I can so relate with the whole “body/mind connection” thing! It’s my biggest problem in so many areas. My brain understands how to do things, but many times my body just doesn’t want to follow! The first time I saw a ninja jump tuck, I was so nervous that I would get rug burn! lol! I put on some shin protection I had from Martial Arts to help me overcome that fear. Once my body saw that I wouldn’t get rug burns and I felt the motion…I had it!
OH! I have a suggestion/request for a Warrior Wednesday, sometime! Zuzka, I’ve seen you do the kipups (I think that’s what they’re called?) on occasion and it’s something I’ve always wanted to learn! I feel like I have good lower body strength, and I remember you going through them once, talking about how it’s basically kicking up into the air to get that momentum. But it’s that body/mind connection that’s making a mental block for me. That’s my major hurdle! :-/ (My brain is afraid I’ll misfire and crunch my neck! EEP!!!) I would looooooove to see how you worked your way to those, some good exercises to prepare for them, and what tips you have for getting the muscle memory of how it should feel. 🙂
Private Member |
nyc, ny, usa
I LOOOOOOOVVVVVVEEEEEE ninja jumps! Ever since they were on the Crazy B*tch workout (or maybe even earlier, I remember just loving the crazy b workout because I was in a crazed mood and needed to kick some booty).
Private Member |
zuzka you have lot of workout ideas on your mind but you just stick with the categories, cardio shred=weights bodycrush=bodyweight yoga and 5minute workout=plank jumps/basic exercises and thats it. I want to see more workout Ideas from you maybe you can do ? something
Private Member |
begginners also can start doing their toes curled under instead of flat foot. I remember doing them like that
Private Member |
Z I love your workouts! Straight to the point n effective! Even the exercises you provided in this post to help w ninjas can be s great ab routine couple times through!