Chapter 8

PREPARING YOUR BODY FOR ARNIS

Introduction
Calisthenics (exercises to develop a strong and graceful body) in arnis is aimed not only in
developing physical strength, but also speed and agility in movement since arnis is sport which
call for lightning speed execution.

It also to develop the player’s keen eyesight, catlike reflexes, and extra sense of anticipation of
the opponent’s movement.

Calisthenics in arnis may be grouped in three phases: the limbering exercises, the muscle-
strengthening exercises, and the arm twisting with club or cane

Specific Objectives
At the end of the lesson, the students should be able to:

- Explain the importance of warm-up exercise.

- Perform properly the different flexibility exercise.

- Appreciate the contribution of different exercise in preventing muscle injury while

performing arnis.

Duration

Chapter 8: Preparing your Body for Arnis = 2 hours

(1 hours discussion; 1 hours
assessment)

Lesson Proper

Lesson 1

Limbering Exercises

Limbering exercises warm up the body. They relax and tone up the muscles to make them more
controllable. Can be don either before or after each training session.

A. Body loosening
This is done by relaxing the muscles of the arms
and shoulders as the shoulders are repeatedly
 lifted gently up and down.

B. Neck Twisting
Stand in an open leg stance with arms akimbo. Then twist your
head from left to right in succession, after which do it
backward and forward.

C. Arm-Stretching
Relax shoulders as you extend your arms sideward
and rotating them in wide circle clockwise and then
counter clockwise.

D. Leg Lifting
Lift leg alternately, as high as possible to the chest,
knee touching the chest alternately with both legs.

E. Side Stretching
Stand with open legs at wider distance.
Extend arm down ward and raise left/right arm over
the head, open palm fingers pointing to the side, then
bend to the left/right.

Lesson 2

Muscle – Strengthening Exercise

These are aimed at the physical development and fitness of the player’s. They help him develop
strength and condition his body to the exact needs in Arnis.
To develop a player’s physique and strength, jogging is recommended. Rope skipping is also
ideal exercise as it helps develop the rhythmic movement of the whole body, build ling capacity
and tone up body elasticity.
A. Push-up Exercise- place hands on the floor
with open palm and fingertips pointing forward,
feet close to each other, ball of the feet on the
floor, hips raised upward to and body and lower
body close to the floor.

B. Rabbit Hopping Exercise- clasp hands at the sides bend

knees, and sit on toes. Jump upward and forward
maintaining the same posture in the air and in landing.
The movement is in rabbit like fashion.

C. Arm twisting with club or cane- With canes in both hands

held at the middle portion, stretch both canes sideward in a
horizontal position. Twist both canes forward and backward
or palm up and down at a convenient number of times. This
exercise strengthens the wrist and the arms. It also helps to
loosen the muscles in the area.
References/Additional Resources/Readings
(list down all references/additional resources/readings used; you may also provide links)

https://www.youtube.com/channel/UCaimyyl8ttsaKTBmaB13hxQ?app=desktop

https://www.youtube.com/results?app=desktop&sp=mAEA&search_query=matti+san+juan

Physical Education 3(individual and dual sports)

PNU Licensure Examination for Teachers Handout

Presas Remy A., MODERN ARNIS, Modern Arnis Publishing Co.

520 Quezon Boulevard, Manila, 1974

Presas Remy A., THE PRACTICAL ART OF ESKRIMA, Modern Arnis

Publishing Co. 520 Quezon Boulevard Manila, 1980
Activity Sheet
ACTIVITY 1

Name: ______________________Course/Year/Section: ___________ Score: _________

Identify the exercise being described. Write your answer on the space provided for.

______________1. With canes in both hands held at the middle portion, stretch both
canes sideward in a horizontal position. Twist both canes forward and backward or palm
up and down at a convenient number of times. This exercise strengthens the wrist and the
arms. It also helps to loosen the muscles in the area.
______________2. Clasp hands at the sides bend knees, and sit on toes. Jump upward
and forward maintaining the same posture in the air and in landing. The movement is in
rabbit like fashion.
______________3. Place hands on the floor with open palm and fingertips pointing
forward, feet close to each other, ball of the feet on the floor, hips raised upward to and
body and lower body close to the floor.
______________4. Stand with open legs at wider distance. Extend arm down ward and
raise left/right arm over the head, open palm fingers pointing to the side, then bend to the
left/right.
______________5. This is done by relaxing the muscles of the arms and shoulders as
the shoulders are repeatedly lifted gently up and down.
______________6. Lift leg alternately, as high as possible to the chest, knee touching
the chest alternately with both legs.
______________7. Stand in an open leg stance with arms akimbo. Then twist your
head from left to right in succession, after which do it backward and forward. Bend your
neck from left to right, repeating this movement and finally swing head in a wide circle.
______________8. Relax shoulders as you extend your arms sideward and rotating
them in wide circle clockwise and then counter clockwise.
______________9. These are aimed at the physical development and fitness of the
player’s. They help him develop strength and condition his body to the exact needs in
Arnis. To develop a player’s physique and strength, jogging is recommended. Rope
skipping is also ideal exercise as it helps develop the rhythmic movement of the whole
body, build ling capacity and tone up body elasticity.
______________10. Warm up the body. They relax and tone up the muscles to make
them more controllable. Can be don either before or after each training session.
 ACTIVITY 2

Which exercise can you with great ease and which among these do you have difficulty
doing? Describe the experience.
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What aspects of this lesson should you learn more? Cite topics that you feel you need to
improve on.
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Learner’s Feedback Form

Name of Student: ___________________________________________________

Program : ___________________________________________________
Year Level : ___________ Section : ___________
Faculty : ___________________________________________________
Schedule : ___________________________________________________

Learning Module : Number: _________ Title: ______________________

How do you feel about the topic or concept presented?

□ I completely get it. □ I’m struggling.
□ I’ve almost got it. □ I’m lost.

In what particular portion of this learning packet, you feel that you are struggling or lost?
______________________________________________________________________________
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Did you raise your concern to you instructor? □ Yes □ No

If Yes, what did he/she do to help you?

______________________________________________________________________________
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If No, state your reason?

______________________________________________________________________________
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To further improve this learning packet, what part do you think should be enhanced?
______________________________________________________________________________
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How do you want it to be enhanced?

______________________________________________________________________________
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NOTE: This is an essential part of course module. This must be submitted to the subject teacher
(within the 9th week of the class).