PE 102 Module III

Courtesy
Courtesy means respect for one’s opponent and for the cardinal rules and
principles of sportsmanship. In the revered tradition of martial arts, courtesy in the
modern arnis is the trademark which makes players worthy protagonists.
At 45 degrees angle, heels closed, body erect, hands at 2-1/2 inches apart holding
cane, and feet together, bow your head slightly toward your opponent.

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 Muscle Strengthening Exercises

Limbering Exercises

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

1. Body Loosening – this is done by relaxing the muscles of the arms and
shoulders as the shoulders are repeatedly lifted gently up and down.

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2. Neck Twisting – stand in an open-leg stance with arm akimbo. Then twisting
your head from left to right in succession, after which do it backward and
forward. Bend your neck from left to right, repeating these movement and
finally swing head in a wide circle.

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 3. Arm-Stretching – relax shoulders as you extend your arms forward and
rotating them in a wide circle from the front of the body to the inside direction
and then to outside. Rotate arms at the side of the body in the same direction,
fore or rear and in the opposite direction.

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4. Leg Lifting – lift leg alternately, as high as possible, to the chest, knee
touching the chest alternately with both legs.

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 5. Side Stretching – stand with open leg at a wider distance. Extend right arm
downward and raise left arm over the head, open palm fingers pointing to the side,
then bend to the right. Bend to the left for reverse position of the arms. Do not bend
forward.

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6. Bending – stand at attention, place both arms straight upward with often palms
bent forward and downward, the fingertips touching the toes. Do not bend the
knees. Stand with open legs. Extend the arms to the side with open palms. Bend
forward and downward to the right at the same time extend the left arm
downward so that the fingertips touch the toes of the right foot. Do the reverse
with the right fingertips touching left toes. Alternate movements.

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 7. Trunk-Twisting – stand with open legs, extends arms to the side with open palms.
Twist body as far as possible to the left, at the same time, face the same
direction with the arms extended straight from the shoulder. Do the reverse in the
same fashion. Alternate movement at desired count.

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8. Trunk-Stretching – stand with open legs separated a little father. Raise both arms
upward, open palms facing front. Bend forward to the right and downward, then
to the left and upward the following a circular motion of the body. Stretch as far
as possible.

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9. Push-up Exercises – plant hands on the floor with open palm and fingertips
pointing forward, feet close to each other, heels flat on the floor, hips raised upward.
Bend arms and lower the body close to the floor. Repeat this exercise at the greatest
number of times. This develops the arms, chest, back, and ankles.

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10. Rabbit-hopping exercises – claps 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.

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 Basic Arnis Stances

1. Close Leg Stance

This stance is very important and is used to perform the formal respectful bow. It should
be performed before and after warm up, or any interaction between people.
Instructions:
 Put your heels together, open your toes at about 45 degrees,
 Put your arms alongside your body,
 Keep your back and neck straight,
 Be fully present mentally,
 Breathe naturally but calmly.

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2. Open Leg Stance

A formal waiting posture used in some styles it can also be used after standing
bowing of while performing.
Instructions:
 Put your feet at shoulder width,
 Put your feet out at a 45° angle, toes pointing forward,
 Move your arms slightly forward
 Keep your back and neck straight,
 Be fully present mentally,
 Breathe naturally but calmly.

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3. Straddle Leg Stance

Is similar to back stance in that the heels are in line, only here both feet are
turned in and the knees are pushed out. This aids balance, it is particularly demanding
on the legs and knee joints, but it is a very powerful stance, and you should feel rooted
to the spot when it is executed correctly. Always keep your back straight and don’t fall
into the trap of learning back.
Instructions:
 Stand with your left leg forward, your heels in line, and your feet slightly inverted.
  Grip the floor with your toes. Centre your weight and bend your knees, pushing
them outward, creating tensions in the legs.

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4. Forward Stance

This stance allows you to reach far and generate a great deal of power in moving
forward. Like with most stances, this tends to be very long and wide compared to the
shorter, more natural.

Instructions:

 Put your front foot in front of you,

 Bend your front knee so that it prevents you from seeing your front foot,
 Extend your rear leg and push the ground with it, your rear foot is at a 15° angle,
 Keep a distance of approximately two shoulder width between your feet,
 Keep both legs are about shoulder width apart.
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5. Back Stance
Is a defensive position that allows you to quickly retreat or move back and
counterattack? It's great to evade attack from your opponent.
Instructions:
 With the rear knee force outward the same as in the straddle stance, move the
opposite leg forward about twice the width of the shoulder.
 The direction of the front foot is pointing straight.
 Distribution of weight on the rear leg is 70% and 30% on the front leg. Keep back
straight and chest out.

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References:
Presas, Remy Amador, Modern Arnis, Philippine Marial Art
Wiley, Mark V. Filipino Martial Arts