STICK EXERCISES:

1. Arm extended wrist rotation - (middle grip)

2. Crossed-arm wrist rotation - (middle grip)
3. Wing stretcher - (middle grip)
4. Up and down - (middle grip)
5. Arm extended wrist rotation - (normal grip)
6. Crossed-arm wrist rotation - (normal grip)
7. Right and Left upward thrusting - (normal grip)
8. Figure 8 - (tip of stick leading)
9. Right and Left overhead circling - (normal grip)
10. Simultaneous two hands up and down strike - (normal grip)
11. Alternate two hands up and down strike - (normal grip)
12. Single wrist circling, up and down - (normal grip)
13. Double wrist circling, up and down - (normal grip)
14. Single wrist circling, side to side - (normal grip)
15. Single wrist circling, cross over - (normal grip)
16. Umbrella block - (normal grip)


ARNIS


Lesson 1 Correct Grip, Courtesy, Stances, and Body Shifting

A.STANCES

1. Attention or Formal Stance
2. Open Leg Stance
3. Straddle Stance
4. Right & Left Forward Stances or FIGHTING STANCE
5. Right & Left Backward Stances
6. Right & Left Cat Stances
7. Right & Left Oblique Forward Stances

B. BODY SHIFTING

1. Stepping-In Forward Right & Left
2. Stepping-Back Right & Left

Lesson 2 Traditional Forms or Striking Techniques

1. Up and Down
2. Banda Y Banda
3. Rompida
4. Abanico Corto
5. Abanico Largo
6. Figure 8

LESSON 3 Single Sinawali

VARIATION:
1. Stationary
2. Moving Forward-Backward
3. Moving Clockwise/Counter-Clockwise
4. Moving in Random Direction

LESSON 4 Double Sinawali

VARIATION:
1. Stationary
2. Moving Forward-Backward
3. Moving Clockwise/Counter-Clockwise
4. Moving in Random Direction

LESSON 5 Redonda or X Movement

LESSON 6 The Eight (8) Striking Techniques

1. Left temple, left side of the neck and left shoulder strike
2. Right temple right side of the neck and right shoulder strike
3. Left knee strike
4. Right knee strike
5. Abdominal (upper & lower) groin & genitals thrust
6. Left eye or left chest thrust
7. Right eye or right chest thrust
8. Head or crown, left & right clavicles strike

DRILLS
1. Stationary
2. Right & Left Alternate
3. Forward Movement

LESSON 7 The six (6) Blocking Techniques

1. Left sideward-upward block
2. Right sideward-upward block
3. Left sideward-downward block
4. Right sideward-downward block
5. Vertical block
6. Rising block

DRILLS
1. Right & Left Alternate
2. Forward Movement

LESSON 8 Applications of the Eight (8) Striking Techniques with
The six (6) Blocking Techniques

DRILLS
1.Basic Application
2. With Counter Attack

LESSON 9 Disarming Techniques with counter Attack (Left Side UP & Down)

LEFT SIDE UP
1. hand-wrist Circling
2. X Block
3. Stick Twisting (upward/downward)

LEFT SIDE DOWN
1. Counter attack from block No: 3 to S.T. No. 4 (R-knee)
2. Under wrist lock


LESSON 10 Disarming Techniques with Counter Attack (Right Side Up & Down)

RIGHT SIDE UP
1. Butt Strike to wrist
2. Wrist Twisting (encircle)
3. Right Arm Full

RIGHT SIDE-DOWN
1. Block No. 4 to S.T. No.4
2. Stomach Thrust

LESSON 11 Counter Attack from striking techniques No. 8 (Head or Crown)

1. Block No. 6 to Elbow Pushing
2. Umbrella Block

LESSON 12 ANYO or Form (An Individual Creation)