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MODULE TWO

ARNIS ( DUAL SPORTS) ( 8 SESSIONS)


INTRODUCTION:
Arnis is a Filipino martial art tat !an "# p#r$orm#% in%i&i%'all(
Or )it partn#r* 'sin+ a sin+l# sti!, or a pair o$ sti!,s $or stri,in+ an%
-lo!,in+. it ma( also "# 's#% $or s#l$/%#$#ns#0 It is also a !om"ati&#
sports pla(#% in t# !o'rt m#as'r#% 8m 1 8m0P's'ant to RA 2834 %at#% D#!0
52* 6442 ARNIS is o'r national +am# an% sports0
LEARNIN7 COMPETENCIES:
At t# #n% o$ tis mo%'l#* I )ill "# a"l# to:
50 Pra!ti!# t# s,ills l#arn#% in tis !o'rs# )it $#) o"s#r&a"l# #rrors
in t#!ni8'#0
60 E1#!'t# )it !on$i%#n!# t# $'n%am#ntal s,ills o$ Arnis0
90 Un%#rstan% t# r'l#s* !on&#ntions an% t#rminolo+( in Arnis "( 'sin+
t#m %'rin+ t# #1#!'tion o$ s,ills0
:0 P#r$orm t# )arm/'p* str#t!in+ an% !ool %o)n #1#r!is#s prop#rl(
on m( o)n0
30 D#t#rmin# m( $itn#ss l#&#ls an% i%#nti$( ar#as $or impro&#m#nt0
;0 -# op#n to !riti!ism )#n a p##r is #&al'atin+ m( p#r$orman!#* an%
At t# sam# tim#* "# !riti!al an% $air )#n #&al'atin+ ot#rs0
<0 -# on#st an% $air at all tim#s0
PROCEDURES:
Intro%'!tor( a!ti&it(:( r#&i#) o$ pr#&io's l#sson = pr#&i#) o$ t# l#ssons
an% a!ti&iti#s tat )ill "# ta,#n 'p in t# !'rr#nt s#ssion0
S,ill D#&#lopm#nt: T# )arm/'p ro'tin# )ill s#r&# as pr#liminar(
#1#r!is#s "#$or# t# intro%'!tion o$ t# s,ill to "# l#arn#%0
Appli!ation: Tis #1plains t# a!ti&it( in %#tail so tat I ma( "# a"l# to
$ollo) !los#l( an% parti!ipat# a!ti&#l( in it0
Ass#ssm#nt: Tis !ontains +'i%#s tat )ill #lp m# monitor m(s#l$ "#$or#
%'rin+ an% a$t#r t# l#ssons an% t# a!ti&iti#s so I ma( ,no) o) )#ll I
am a"l# to parti!ipat# in !lass0
SESSION 5: RE>IEW on s,ill r#lat#% $itn#ss0
PRE>IEW: 9 PARTS
50 T# ro'tin# )arm/'p an% %(nami! str#t!in+ #1#r!is#s
60 t# "asi! s,ills in +rip an% "o%( stan!#
90 t# !ool %o)n ro'tin#
T# tas, in!l'%#:
P#r$ormin+ )arm/'p an% %(nami! str#t!in+ #1#r!is#s0
L#arnin+ t# $'n%am#ntal s,ills in Arnis:
50?ol%in+ t# sti!, )it t# prop#r +rip0
60Familiari@in+ on#s#l$ )it t# "asi! stan!# an% sal'tation0
7ENERAL WARM/UP:
50Ao+ $or 5 min't#
60Si%# s'$$l#( l#$t $oot l#a%in+) $or 64 s#!on%s
90Si%# s'$$l#(ri+t $oot l#a%in+) $or 64 s#!on%s
:0 Cario!a ( l#$t $oot l#a%in+ ) $or 54 s#!on%s
30 Cario!a ( ri+t $oot l#a%in+ ) $or 54 s#!on%s
;0 -'tt ,i!,s $or 54 s#!on%s
<0 i+ ,n##s $or 54 s#!on%s
DBNAMIC STRETC?IN7
50 Cn## '+ to !al$ rais#
60 sin+l# l#+ %#a%li$t
90 l'n+# an% t)ist
:0 to# to'!
APPLICATION: 64 MINUTES
FUNDAMENTAL SCILLS
50 7RIP: Prop#r ol% o$ t# sti!,
6 ,in%s o$ +rip:
50 sort ran+#
60 lon+ ran+#
60 -asi! Stan!# an% Sal'tation
a0 ?ANDA:
F##t ar# position#% so'l%#r )i%t apart
Sti!, is #l% in $ront o$ t# "o%(
"0 PU7AB
Pla!# t# )#apon an% a!ross t# !#st
-o) "( "#n%in+ t# )aistDor tilt t# #a%
!0 ?ANDA SA PA7LA-ANDFI7?TIN7 STANCE
On# $oot in $ront ($oot t# sam# as t# )#apon an%) t# ot#r $oot
On t# r#ar0
C##p $##t apart* %istan!# o$ on# $oot0
-ot ,n##s sli+tl( "#nt
To#s $a!in+ $or)ar%
W#i+t #&#nl( %istri"'t#% on "ot $##t
%0 FORWARD STANCE
Distan!# o$ 3 st#ps "#t)##n t# $##t0
-a!, l#+ ,#pt strai+t* r#ar $oot is #l% at a :3 %#+r## an+l#0
C##p t# $ront ,n## "#nt0
W#i+t is #&#nl( %istri"'t#% on "ot $##t0
#0 -ACCWARD STANCE
Distan!# o$ : st#ps "#t)##n t# $##t0
-ot ,n##s ar# sli+tl( "#nt0
R#ar $oot #l% at a 24 %#+r## an+l#
<4E o$ t# "o%( )#i+t on t# r#ar $oot )il# 94E is pla!#% on t#
$ront $oot0
COOL DOWN STRETC?IN7
50 Wrist ( $in+#rs %o)n* 'p* $or)ar% )
60 Fin+#r str#t!
90 o&#r#a% str#t!
:0 !#st str#t!
30 tri!#ps
;0 !ross #l"o)
<0 @ipp#r
SESSION 60 INTRODUCTORB ACTI>ITB (3 MINUTES)
RE>IEW: 7RIPPIN7 T?E ARNIS STICC* ASSUME T?E PROPER
STANCE AND ?OW TO PERFORM T?E ROUTINE EFERCISES
FOR WARM/UPAND COOL DOWN0
PRE>IEW : L#arnin+ t# $irst $i&# (3) t#!ni8'#s
STRICIN7 TEC?NIGUES :
50 L#$t si%# o$ t# #a% atta!,
60 ri+t si%# o$ t# #a% atta!,
90 l#$t si%# o$ t# tr'n, atta!,
:0 ri+t si%# o$ t# tr'n, atta!,
30 tr'st to t# stoma!
SESSION 6 / SCILL DE>ELOPMENT ( 54 MINUTES )
7#n#ral )arm/'p
D(nami! str#t!in+ #1#r!is#s
APPLICATION : ( 64 MINUTES )
STRICIN7 TEC?NIGUES0 ?ittin+ &ital points o$ t# "o%( as
tar+#ts "( m#ans o$ slasin+* sta""in+* tr'stin+ a!tions* all t#!ni8'#s
ar# p#r$orm#% )it a $i+tin+ stan!#0
ST50 LEFT SIDE OF T?E ?EAD ATTACC
Ass'm# $i+tin+ stan!#
Sti!, #l% at on#/ o !lo!, * slasin+ a!tion
Fr## an% on !#st
ST60 RI7?T SIDE OF T?E ?EAD ATTACC
Ass'm#% $i+tin+ stan!#
Sti!, #l% at #l#&#n oH !lo!, slasin+ a!tion
Fr## an% on !#st
ST90 LEFT SIDE OF T?E -ODB ( TRUNC) ATTACC
E1t#n% )#apon an%
Stri,# an( part o$ t# tr'n, "#t)##n t# so'l%#r an% ip Ioints.
Slasin+ a!tion a+ainst t# o't#r part o$ t# tr'n,
ST:0 RI7?T SIDE OF T?E -ODB (TRUNC) ATTACC
Sam# as ST9
ST30 T?RUST TO SOLAR PLEFUS(STOMAC?) ATTACC
Tr'st )#apon an% to)ar%s t# tar+#t point (solar pl#1's)
Follo) tro'+ )it 'p)ar% mo&#m#nt
COOL DOWN : STATIC STRETC?IN7 EFERCISES
SESSION 6 : ASSESSMENT ( 3 Min't#s)
Usin+ t# ratin+ s!al# "#lo) I !an ass#ss m( p#r$orman!# on t#
$ollo)in+ s,ills a!!or%in+l(:
RATIN7 :
I / I !an pra!ti!# t# t#!ni8'# "( m(s#l$
O / I !an pra!ti!# t# t#!ni8'# )it ot#rHs #lp
W / I )ill I'st )ait $or t# n#1t PE !lass
RATIN7 ACTI>ITB
//////////////// ////////////////////
Warm/'p
//////////////// ////////////////////
D(nami! Str#t!in+
//////////////// ////////////////////////
7rip
//////////////// ////////////////////////
Stan!#
//////////////// ////////////////////////
Stri,in+ t#!ni8'#s 5/3
//////////////// ////////////////////////
Stati! str#t!in+
//////////////// ////////////////////////
SESSION 90 INTRODUCTORB ACTI>ITB////// 54 MINUTES
RE>IEW : On t# 3 stri,in+ t#!ni8'#s0
Usin+ t# $ollo)in+ ratin+ s!al#* I !an ass#ss o) I p#r$orm#% t#
$ollo)in+ t#!ni8'#s:
: // P#r$orm#% t# t#!ni8'# )it no or $#) o"s#r&a"l# t#!ni8'#s
9 // P#r$orm#% t# t#!ni8'# )it som# #rrors "'t I am a"l# to !orr#!t
m(s#l$ #asil(0
6 // P#r$orm#% t# t#!ni8'# )it som# #rrors "'t I r#li#% on ot#rs
?#lp0
5 // I n##% mor# pra!ti!# to +#t it ri+t0
PRE>IEW: T# r#mainin+ < stri,in+ t#!ni8'#s
Stri,in+ t#!ni8'# ; J l#$t !#st sta"
Stri,in+ t#!ni8'# < J ri+t !#st sta"
Stri,in+ t#!ni8'# 8 J l#$t ,n## stri,#
Stri,in+ t#!ni8'# 2 J ri+t ,n## stri,#
Stri,in+ t#!ni8'# 54/ l#$t #(# po,#
Stri,in+ t#!ni8'# 55/ ri+t #(# po,#
Stri,in+ t#!ni8'# 56/ !ro)n atta!,
7ENERAL WARM/UP
DBNAMIC STRETC?IN7 EFERCISES
SESSION :// DETERMININ7 MB ?EART RATE AT REST
?EART RATE AT REST //////// "pm
7ENERAL WARM/UP
?EART RATE AFTERWARM/UP: //////"pm
DBNAMIC STREC?IN7:
?EART RATE AFTER STRETC?IN7////"pm
SESSION : 0 APPLICATION ON T?E 56 STRICIN7 TEC?NIGUES
?EART RATE AFTER STRICIN7 ////"pm
COOL DOWN: STATIC STRETC?IN7 EFERCISE
?EART RATE AFTER COOL DOWN
DO WIT? IN ; SECONDS
ASSESSMENT:
SESSION 3 : -LOCCIN7 TEC?NIGUES
-T /5 INWARD
-T /6 OUTWARD
-T /9 RISIN7
-T /: DOWNWARD INWARD
-T /3 DOWNWARD OUTWARD
COOL DOWN : STATIC STRETC?IN7
GUADRICEPS
SEATED ?AMSTRIN7
7ROIN
CALF
WRIST UP DOWN FORWARD FIN7ER
O>ER?EAD
TRUNC
TRICEPS
CROSS EL-OW
KIPPER
7LUTE
7LUTE