GROUP IV

Table of contents

Suggested warm-
01 up activities
02 Basic techniques
in Arnis

03 Modern strikes 04 Stick exercise

05 Reminders
 01
Suggested
warm-up
activities
 Arm rotation
extending your arms to the sides
and drawing small circles in the
air with your hands. It is
common in warm-ups for both
training and athletics, and is
often performed simply until
someone feels a burn.
 Wrist rotation
wrist moves in a circular motion,
from side to side, as well as
forward and backward
Jumping jacks
a physical jumping exercise
performed by jumping to a
position with the legs spread
wide and the hands going
overhead, sometimes in a clap,
and then returning to a position
with the feet together and the
arms at the sides.
 Squat
a strength exercise in which the
trainee lowers their hips from a
standing position and then
stands back up.
 Trunk twist
This exercise stretches your back,
spine, and upper torso muscles.
Sit with your legs crossed. Reach
your left hand toward your left
foot, and place your right hand
at your side for support. Slowly
twist your torso to your right.
Switch your hands and twist to
your left. Repeat 2 to 4 times
 Lunges
can refer to any position of the
human body where one leg is
positioned forward with knee
bent and foot flat on the ground
while the other leg is positioned
behind.[1][2][3] It is used by
athletes in cross-training for
sports.
 02
Basic
techniques
in Arnis
1. Left side of the head
attack
A diagonal downward forehand
swing to the left temple. From
the position, the warrior will hold
the stick with one hand at 1
o’clock moving his stick in
slashing motion while his free
hand on his chest.
2. Right side of the head
attack
A diagonal downward backhand
swing striking to the right
temple. Assuming a fighting
stance like the left temple strike,
the warrior this time held his
stick at 11o'clock with his free
hand kept on his chest.
3. Left side of the body or
torso, to the left arm or
elbow
allows the practitioner to extend his
weapon hand making it easier
for him to strike any part of the
opponent between its shoulder
and hips.
4. Right side of the body or
torso, to the left arm or
elbow
the practitioner will extend the
weapon hand to strike any part
of the body between the
shoulder and the hips in a
backhand slashing swing located
on the right side.
5. Thrust to the stomach
the practitioner will thrust the
weapon hand to the stomach
and is followed by an upward
motion that will cut through his
opponent's body.
 6. Left chest stab
the weapon hand is then extended
to the front with the palm facing
outward and the elbow kept up
where this strike can cause
damage to the rib cage.
7. Right chest stab
The weapon hand is then extended
forward with the palm facing
outward. To deliver the strike
properly, the elbow should be
kept up puncturing the
opponents right lung.
8. Right lower leg
the main target here is the right
lower leg which immobilize the
opponent. By doing this, the
palm should face downward.
9. Left lower leg
the practitioner will deliver a
powerful strike to the opponents
lower leg, mainly the knee, the
angle or the ankle which throws
off the opponents balance and
immobilize him.
10. Left eye poke
the practitioner should assume
fighting stance then extend the
weapon hand forward with the
palm facing outward with its
elbow kept down.
11. Right eye poke
To execute it properly the
practitioner will have to hold his
elbow down poking the right eye
of the opponent.
12. Strike to the crown/top
of head
a straight downward overhead
swing directed towards the
crown of the head which could
throw off the opponents
mobility and balance.
 03
Modern
strikes
Left Temple Strike
From the forward stance, twist your
wrist to an angle of 1 o’clock as
you pull your hand towards your
shoulders to prepare for a strike.
The action should be a diagonal
downward swing to the left
temple of the enemy.
Right Temple Strike
The strike movement follows the 11
o’clock angle while the free hand
is placed on the chest. This strike
is a diagonal downward
backhand swing to the right
temple of the enemy.
 Left Torso Strike
the practitioner to extend the lead
hand when striking to deliver
maximum force. This strike is a
diagonal forehand slashing swing
towards any part of the body
between the shoulder and the hips.
Right Torso Strike
the practitioner will extend the
weapon hand to strike any part
of the body on the right side
between the shoulder and the
hips.
 Thrust Strike
a powerful thrust to the solar plexus
of the opponent. It can cause fatal
damage to the organs within the
abdomen area.
This move is most helpful when you
notice that the opponent is over-
committing in his forward foot
movement when striking.
 Left Chest Stab
This strike involves extending the
arm in a thrusting motion with the
palm facing outward towards the
left chest of the opponent. 
 Right Chest Stab
This strike is similar to the left chest
stab, but aim the thrust to the right
chest of the opponent.
 Left Leg Strike
involves striking the opponent’s
lower leg, usually the knee or ankle,
to immobilize him. It is necessary to
lower your lead leg and strike in a
downward diagonal slashing motion
to the opponent’s leg with the palm
facing upward. 
 Right Leg Strike
This technique is similar to the left
leg strike but aims the strike at the
right leg of the opponent. The
motion of this technique is a
diagonal downward backhand
swing.
 Left Eye Poke
This technique is similar to the left
chest stab but with the strike aimed
at the left eye socket. 
 Right Eye Poke
this technique takes away the
opponent’s vision. However, this
technique is aimed at the right eye
of the opponent. 
 Crown Strike
This strike is a straight downward
overhead swing to the crown of
your opponent’s head. This
will throw him off balance  and
could even knock him out after a
single strike. 
 04
Stick
exercise
 Bow and Arrow
Hold the middle with your right
hand and the top with your left with
the stick outside your right foot. Pull
with your left hand while pushing
your hips and right hand apart. Hold
for 15 seconds on each side, then
repeat three times more. Perform
three sets.
 Monkey Hang
Carry it out: With your left hand,
hold the top of the stick and root it
slightly in front of you. Bend your
knees and hinge at your hips. Rotate
your torso so that your chest is
facing the stick, then grip the lower
part of the stick with your right
hand. Repeat for a total of 15
seconds. Perform three sets.
 Slap Shot
Make use of Cross your back with
the stick. Bend your knees and
hinge at your hips. Rotate one end
until it's firmly planted on the
ground. Slowly shift your weight to
your left hip. Hold your right leg
straight for 15 seconds. Repeat on
the other side. Make three on each
side.
 Internal rotation
With your elbows bent and palms
up, lie on your back and hold a wand
in both hands. Move the wand over
your body toward the arm that hurts
while keeping your elbows close to
your torso. For 15 to 30 seconds,
keep your hands in place. Rep 2–4
times more if necessary.
 Flexion
Hold a stick in both hands, palms
down, and stand upright. Lift your
arms over your head while
maintaining your elbows straight to
stretch your arms. Return to the
starting location after 5 seconds.
Rep 10 times more.
 Extension
Hold a stick in both hands behind
your back and stand upright. Moving
the stick away from your back is a
good idea. For a total of 5 seconds,
hold the end position. Return to the
starting position by relaxing. Rep 10
times more.
 External rotation
Lie down on your back with your
palms up and a stick in each hand.
Your upper arms should be on the
floor with your elbows bent 90
degrees at your sides. Push one arm
away from your body with the
other, maintaining the elbow of the
pushed arm at your side. 5 seconds
of holding the stretch Count to ten.
Shoulder abduction and
adduction
Hold a stick in both hands, palms
facing away from your body, while
standing upright. Place the stick
against your thighs' fronts. Use one
arm to push your other arm out to
the side and up as high as possible
while maintaining your elbows
straight. Hold the position for 5
seconds.
Resisted shoulder internal
rotation
Keep your elbow in at your side and
move your arm inward across your
body while holding tubing
connected to a door knob at waist
level. Make sure your forearm is
parallel to the ground. Make three
sets of ten.
 05

Reminders
 Attire
It is important to wear proper and
lightweight clothes to move easily
and comfortableness.
Listen to your coach
They are there to help you succeed
and reminds you of some details or
things that you are missing because
you’re too focused.
 Technique
Proper defense, posture, stances,
and footwork will not just help you
to attack the target but also to
reduce the risk of injury during the
battle.
Diet or Eating before the
game
It is important to have pre-game
meal so your body will have another
source of energy and fuel.
 Thanks!prepared by
Arapeles. Charlie
Beculi, Sherinecey
Bocobo, Angelica Joy
Dacara, Angelica
Orense, Vanessa
Petil, Esmeralda
Ramos, Catalina
Valero, Ericka
Watiwat, Justine Pearl E.
 References
https://
[Link]/document/450021049/safety-measures-in-arn
is

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