FINA Explained: The Rules, Divisions, and Why It Matters for Ninja Athletes
- Alison Martinez
- Nov 13
- 4 min read
If you’ve been training in the world of obstacle courses or Ninja Warrior-style fitness, you’ve probably heard the term FINA thrown around. But what exactly is it, and why does it matter for athletes, coaches, and gym owners?
Let’s break it down, in simple, everyday terms - so you know exactly what FINA is, how it works, and how it can shape the way you train right here in Grand Prairie, TX.
What Is FINA?
FINA stands for the Federation of International Ninja Athletics - one of the most structured and recognized ninja leagues in the world. It’s designed to make the sport of ninja training competitive, consistent, and fair for athletes of all ages.
Think of it like this: if you’re a baseball player, you have leagues, age divisions, and tournament brackets. FINA does the same thing for the ninja world - setting official rules, competition formats, and safety standards so athletes everywhere are on the same playing field.
How FINA Divides Athletes
To keep things fair, FINA separates athletes into divisions by age and ability level. Here’s a general breakdown:
7U Division: Ages 5 to 7
9U Division: Ages 8 to 9
11U Division: Ages 10 to 11
13U Division: Ages 12 to 13
Young Adult & Amateur Divisions
Elite & Masters Divisions for high-level athletes
Athletes can “move up” a division (for instance, a strong 9-year-old might compete with the 11U group), but once they do, they stay there for the rest of the season.
This system is awesome, it gives structure to youth programs and helps parents understand exactly where their kids fit in the competition pathway.
The Two Core Competition Styles
FINA competitions typically fall into two main categories: Speed and Endurance.
FINA Speed
This is a short, fast-paced course with around eight obstacles. The goal? Complete them all before time runs out. It’s all about reaction time, rhythm, and flawless transitions.
FINA Endurance
This one’s longer, usually around 12 obstacles, and tests your stamina, grip strength, and ability to stay calm under fatigue. It’s a true test of body and mind.
At AFTS, we often train both styles because they complement each other. Speed builds precision and coordination, while endurance builds resilience and control. Together, they make you a well-rounded athlete.
Understanding FINA’s Obstacle Categories
FINA doesn’t just say “go run the course.” Every obstacle has a category, and knowing these can help you design your training sessions more effectively.
Here are some of the main types:
Aerial Obstacles: Think ropes, rings, or laches - anything that keeps you off the ground and moving through the air.
Upper Body Obstacles: Challenges like cliffhangers, pegboards, or salmon ladders that test your pulling strength.
Balance Obstacles: Things like agility steps or rolling logs that demand focus and stability.
Ascension Obstacles: Vertical climbs, such as rope climbs or the warped wall.
When you know which type of obstacle you’re weak at, you can focus your training and see faster improvement.
How Athletes Qualify and Advance
Like any sport, you have to earn your way to the top in FINA. Most athletes start at local competitions, then advance to regionals or sectionals, and eventually the FINA World Championships.
In Speed and Endurance, the rules for qualifying are based on time and points - you either complete the obstacles in time, or you earn enough points through consistency across multiple competitions.
If you’re serious about competing, you’ll want to track your progress season by season. Every event is a chance to level up and move closer to that championship stage.
The Importance of Conduct and Safety
FINA also sets the tone for professionalism in the sport. Athletes and gyms are expected to follow a code of conduct - treating officials, competitors, and coaches with respect while maintaining high safety standards.
For gyms, that means ensuring all obstacles are built and maintained safely, coaches are trained properly, and every event is run fairly.
At AFTS, we take those standards seriously. Whether we’re working with kids or adult athletes, safety and sportsmanship come first.
Why FINA Rules Matter for Your Training
Even if you’re not competing yet, understanding FINA’s structure can completely transform how you train.
Here’s why:
It gives your training purpose. Instead of random workouts, you’ll have measurable skills to improve each week.
It helps you set goals. Want to qualify for regionals? Now you know exactly what you’re working toward.
It keeps you motivated. The competition format adds excitement and accountability to your training.
It builds community. You’ll be part of something bigger, a worldwide network of ninja athletes pushing each other to grow.
How We Apply FINA Training at AFTS
At AqilFitness Training Solutions, we take the FINA structure and bring it to life in our programs.
We design courses that simulate FINA Speed and Endurance formats, teach obstacle-specific skills, and guide athletes through season-long progressions. Whether you’re a parent introducing your child to the sport or an adult ready to push your limits, our approach helps you prepare like a real competitor.
FINA isn’t just about rules, it’s about giving ninja athletes everywhere a path to follow. It’s structure, safety, and sportsmanship all wrapped into one.
If you’re training to get stronger, move better, and one day compete at the national or international level, understanding FINA is your first step. And if you’re in the Dallas–Fort Worth area, the AFTS team in Grand Prairie, TX is ready to help you train for that next step.
Want to experience FINA-style training for yourself? Join the AFTS today - where we help everyday athletes build the strength, agility, and confidence to perform like pros.
Train smarter. Move better. Compete stronger.
References
Federation of International Ninja Athletics. FINA Official Rulebook. 2025 Edition. Retrieved from fina.ninja/fina-rulebook
FINA Speed & Endurance Competition Rules, Season IV Update, Federation of International Ninja Athletics (2025).
FINA Knowledge Base: Obstacle Definitions and Competition Standards (2025).
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