FUNDAMENTAL SKILLS OF ARNIS

General Warm Up for Arnis

 It is indeed important to learn the general warm up for the Arnis in order to loosen the muscles,
increase the heart rate and develop the weapon control.
 There are 4 Drills to be done for the general warm up
1. Wrist Forward Rotations
 The elbow must closed
 The middle part of the stick is on the line with the ears then rotate.
 While rotating, the hands should be closed to the stick, just grip enough to keep
the stick firm and secured in the hand.
 Start in slow pace to develop the wrist flexibility.
 20 – 50 reps. Is required to get the momentum going and develops the
endurance.
2. Forward & Back
 Go forward and back all the way.
 Going forward, everything is in the same structurally.
 Stop the tip of the stick directly on the line with the eye.
 Go one rotation all the way backwards.
 Don’t open up the hands but don’t grip too tight.
 Pull back to the chamber, the elbow is up.
 This warm ups the side of the body, back and shoulder.
 Minimum of 20 reps.
3. Arm Circle
 Draw a big circle on the side.
 The top of the stick were slightly above the head and cut forward.
 Don’t go sideways, must go forward.
 The movement should be outside of the leg.
 Relax the shoulder when the stick come up, just let it fall down naturally.
 20 reps. Is required.
4. Throw & Whip
 Throw the stick forward and whip it back.
 When throwing the stick, you need to pull it through forward.
 It is okay if the stick touches the back a little bit.
 20 reps. Is required.

*The 4 drills are applied in both arms

DIFFERENT FUNDAMENTAL SKILLS IN ARNIS

(basic stance and salutation)
1. GRIP
 Hold the stick one fist away from the punyo (butt) of the stick.
 Close the grip with the thumb.
2. HANDA (Ready Stance)
 Stand with your feet apart parallel to the shoulder with both toes pointing forward.
 The knees should be straight, the waist and the body facing forward.
 Hands are on waist level and the hands should hold the sticks on both sides.
 The ready stance or Handa is commonly used when standing at ease during training or
tournaments.
3. PUGAY
 Place the weapon hand across the chest.
 Bow by bending at the waist.
4. 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.
5. FORWARD STANCE
 Starting with the ready stance or Handa, move one foot forward until the knee and the
toe are in the line to each other.
 Both toes are pointing in front, the waist and the body is facing forward.
 The body should not be too low or the lead foot too extended otherwise it will be hard
to maneuver.
 Distribute the weight of center of the gravity to both legs.
 Forward stances can be right foot lead, which is the Right Foot Forward Stance or it can
be left foot lead which is left foot forward stance.
 Forward stance are commonly used with frontal striking or blocking techniques.
6. BACKWARD STANCE
 Starting with the ready stance or Handa, move one foot backward 45 degrees away
from the body.
 The heels of the foot should form an imaginary “L” shape while the legs are in a straddle
position.
 The body should not be too low or extended otherwise it will be hard to maneuver.
 Distribute the weight or center of gravity to both legs.
 Back stances can be right foot lead, which is the Right Foot Back Stance or it can be left
foot lead which is Left Foot Back Stance.
 Back stances are used for blocking and backward evasion techniques.

7. STRADDLE STANCE (Horseback Riding Stance)

 Starting with the ready stance, move one foot about two feet (2’) to the left or the right
direction until both lower legs are almost perpendicular to the ground.
 Both toes are pointing in front, the waist and the body is facing forward.
 The body should not be too low or extended otherwise it will be hard to maneuver.
  Distribute the weight or center of gravity to both legs. Straddle stance are also called
Horseback Riding Stance since it mimics position when riding on a horse back.
 Straddle stances are commonly used for blocking the strikes to the side of the body.
8. SIDE STRANCE
 Starting with the ready stance, move one foot about two feet (2’) to the left or right
direction.
 Moving foot will be perpendicular to the ground while the other leg is extended thereby
creating a position like that of a side kick.
 Both toes are pointing in front, the waist and the body is facing forward.
 The body should not be too low or extended otherwise it will be hard to maneuver.
 Distribute the weight or center of the gravity to both legs. If the left foot moves to the
side it becomes Left Foot Side Stance, if the right foot moves to the side it becomes
Right Foot Side Stance.
 Side stances are commonly used for strike deflection and evasion techniques.
9. OBLIQUE STANCE
 Starting with the ready stance, move one foot forward 45 degrees away from the body
until the knee and the toe are in line to each other.
 Move on the same direction as the lead foot (e.g. for right foot lead, move 45 degrees
forward to the right).
 Both toes are pointing in front, the waist and the body is facing forward.
 The body should not be too low or the lead foot too extended otherwise it will be hard
to maneuver.
 Distribute the weight or center of gravity to both legs. Oblique stances can be right foot
lead, which is the Right Foot Oblique Stance or it can be left foot lead which is Left Foot
Oblique Stance.
 Oblique Stances are commonly used for forward blocking and evasion techniques.

General Cool Down for Arnis

 Cool down is necessary since it allows the body to gradually transition to a resting or near-
resting state and to avoid injuries particularly on the arm, shoulder and wrists.
 There are 7 stretches to be done for the cool down.
1. Wrists
 Put your fingers down and put a little bit force through pushing it by the other hand
on its side.
 Then Put your fingers up then put a little stretch by grabbing the tips of the fingers
and pull them on its side.
 Put the fingers forward and put a little bit force through pushing it by the other
hand on its side.
 This allows the wrist to be relaxed and stretch
 Have 2 reps. on both wrist.
2. Finger Stretch
 Interlace the fingers and press the palms facing forward.
  The arms are well extended forward, this allows to have a good stretch on the
fingers.
 Stay in this position about 20-30 seconds.
3. Overhead Stretch
 Step the feet about shoulders width apart interlacing your fingers
 Press the palms face down.
 Then bring them up overhead, facing the palms at the ceiling.
 Stay here for about 20-30 seconds.
4. Chest Stretch
 With the side of the body facing the wall, place the left palm on the wall.
 Slowly rotate your torso to the right, until you feel the stretch in your chest and in
your left shoulder.
 Hold for 20-30 seconds and repeat on the right side.
5. Overhead Triceps Stretch
 Raise the left arm overhead, bend it.
 Reach over with the right hand and pull the left elbow gently down and towards the
right side until you feel a stretch in the left tricep and shoulder.
 Hold it for 20-30 seconds and switch sides.
6. Cross Elbow
 Reach the left arm across the upper body keeping it straight.
 Then hold up with the right arm.
 Gently pull the left arm towards the chest.
 Remember to keep the shoulders down and relax.
 Stay in this position for 20-30 seconds then switch sides.
7. Zipper
 Bend both arms
 Bring both bent arms on the back, right arm up and left arm down.
 Reach both hands together.


Hold it for 20-30 seconds then switch sides.

REFERENCES
Amon, J. (2013, October 12). Arnis (DUAL SPORTS) - Grade 7. Retrieved from SlideShare:
https://www.slideshare.net/LorveLove/arnis-dual-sports-grade-7

Angelou. (2017, May 19). Arnis. Retrieved from SlideShare:

https://www.slideshare.net/angelou96/arnis-76117584?fbclid=IwAR3bWuPgt0h-
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Apalin, R. (2014, August 9). Arnis ppt. Retrieved from SlideShare:

https://www.slideshare.net/RendellApalin/arnis-ppt#:~:text=The%20knees%20should%20be
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ard.&text=Hands%20are%20on%20waist%20level,the%20sticks%20on%20both
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Gatuz, J. (2019, February 3). Fundamental skills in arnis. Retrieved from SlideShare:
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Kinds of Stances - Filipino Martial Art Way. (2016, June 30). Retrieved from Guerrero Arnis De Mano:
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List of Martial Arts Warm-Up Exercises. (n.d.). Retrieved from Black Belt Wiki:
https://blackbeltwiki.com/warm-up-exercises#:~:text=In%20addition%20to%20stretching%2C
%20martial,and%20increase%20their%20heart%20rate.&text=Warming%20up%20gradually
%20revs%20up,and%20raises%20your%20body%20temperature.

PE Fundamental Skills in Arnis. (n.d.). Retrieved from Quizlet: https://quizlet.com/218063440/pe-

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