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Arnis Warm-Up and Fundamental Skills

Arnis is a Filipino martial art that uses single or paired sticks for striking and blocking. It was founded by Remy Presas as a self-defense system. Proper warm-up, stretching, and cool-down exercises are important to prevent injury when practicing Arnis. Warm-up exercises include jogging, shuffling, carioca drills, butt kicks, and high knees. Stretching exercises target the knees, legs, back, chest, wrists, fingers, and arms. Fundamental Arnis skills include proper grip, basic stances like hands and fighting stance, and forward and backward stances.

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4K views19 pages

Arnis Warm-Up and Fundamental Skills

Arnis is a Filipino martial art that uses single or paired sticks for striking and blocking. It was founded by Remy Presas as a self-defense system. Proper warm-up, stretching, and cool-down exercises are important to prevent injury when practicing Arnis. Warm-up exercises include jogging, shuffling, carioca drills, butt kicks, and high knees. Stretching exercises target the knees, legs, back, chest, wrists, fingers, and arms. Fundamental Arnis skills include proper grip, basic stances like hands and fighting stance, and forward and backward stances.

Uploaded by

Arlene
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PPTX, PDF, TXT or read online on Scribd

ARNIS

Arnis
- is a Filipino martial art that can be performed individually or with
a partner using a single stick or a pair of sticks for striking and
blocking; can also be used for self-defense
-It was founded by Remy Presas and he used it as a self-defense
system

The following exercises must be performed to make sure that our


bodies are physically ready and to prevent any injury from occuring:
1. Warm-up
2. Stretching
3. Cool-down
What is Skill-related Physical Fitness (SRPF)?
- Consists of components that have a relationship with
learning motor skills quickly and the ability to achieve a high
level of performance in sports.
1. Jog for 1 minute.
2. Side shuffle (left foot leading) for 20 seconds.
3. Side shuffle (right food leading) for 20 seconds.
4. Carioca (left food leading) for 10 seconds.
5. Carioca (right foot leading) for 10 seconds.
6. Butt kicks for 10 seconds.
7. High knees for 10 seconds.

These warm-up exercises are important to prepare


yourselves for more intense activities and exercises.
1. Knee hug to calf raise.
2. Single leg deadlift.
3. Lunge and twist.
4. Toe touch.
FUNDAMENTAL SKILLS

1. Grip: Proper Hold of the Stick


- Hold the stick one fist away
from the punyo (butt) of the
stick. Close the grip with the
thumb.

2. Basic Stance and Salutation


a. Handa
- Feet are positioned shoulder
width apart.
- Stick is held in front of the
body.
b. Pugay
- Place the weapon hand
across the chest.
- Bow by bending at the
waist.

c. Handa sa Paglaban/Fighting Stance


- One foot in the front (foot the
same as the weapon hand), the
other foot on the rear.
- Keep feet apart, distance of one
foot.
- Both knees slightly bent.
- Toes facing forward.
- Weight evenly distributed on both
feet.
d. Forward Stance
- Distance of 5 steps between
the feet.
- Back leg kept straight, rear
foot is held at a 45 degree
angle.
- Keep the front knee bent.
- Weight is evenly distributed
on both feet.

e. Backward Stance
- Distance of 4 steps between
the feet.
- Both knees are slightly bent.
- Rear foot held at a 90 degree
angle.
- 70% of the body weight on the
rear foot while 30% is placed
on the front foot.
COOL-DOWN: Static Stretching Exercises

1. Wrist (fingers up, down, forward)


2. Finger Stretch

3. Overhead Stretch
4. Chest Stretch

5. Triceps
6. Cross Elbow

7. Zipper

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