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ARNIS

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History and Definition

u Arnis is a Filipino Martial Arts with a distinct form and style. It uses two sticks, commonly maid of rattan about 1 inch in diameter and 24 to 28 inches in length. u Arnis is known by many names; Estacada in Tagalog; Kaliramdam in Eastern Visayas; Escrima in Western Visayas; Kaligrongan in Pangasinan; Kabaraon in Ilocos Region; Pagkali-kali in Ibanags; and Sinawali in Pampanga. “Kali” is the original Malay term given to this martial art but many believe it was derived from the Spanish term “Arnes”. u Arnis is practiced primarily as: – A sports activity – A defense or protection – A tool by law enforcement agencies in maintaining law and order.

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Values u Arnis can improve: – Agility – Muscular strength – Endurance – Cardio respiratory endurance – Speed – Balance – coordination u Arnis can build: – Self confidence – Self discipline – Perseverance

Reminders u Remember that Arnis sticks should not be used in other play activities to avoid injury. u Always do warm-up exercises before practicing. u Begin with the basic skills before practicing the complicated ones. u Always begin with a courtesy bow.

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Suggested Warm-Up Activities

Basic Techniques in Arnis

u Jogging u Neck Rotation u Arm circling u Truck bending forward and backward u Hip rotation u Truck twisting u Flexibility Exercises

u Courtesy Bow u Proper grip of the sticks u Body stances u Body shifting

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Warm up Exercises

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The Courtesy Bow 1. Stand facing each other 2. Hold the sticks at the end 3. Bow your head from the neck and return to position 4. Extend your right hand sideward right with the stick pointing upward. At the same time, place your left hand on your left side chest with open palms and extended fingers with elbows at a right angle from the body. 5. YOUR SITE HERE

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How to hold the Arnis sticks? u Grip the sticks about 3-4 inches from the end. u Press your thumb over the forefinger and tighten your grip u Wrist must remain flexible and pliable u Deliver the blows with force and quickness

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Strikes in Arnis LOGO u Rompida u Abanico Corto u Banda y Banda u Figure Eight u Up and Down

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Arnis Strikes Images

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Arnis Blocks u Left sideward upward block u Left sideward downward block u Right sideward downward block u Right sideward upward block u Vertical block u Raising block

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Arnis Blocks Images

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Stick Exercises u Wrist Rotation u Cross arm wrist rotation u Wing stretcher u Up and down exercises

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The Arnis Stances u Formal u Open leg u Fighting u Cat u Right or left backward u Straddle u

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Arnis Stance Images

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