BPEd 105 Activity No.

Track Events

Sprint Running (Athletics)

Sprint running races are short distances races in which athletes try to run at
their maximum speed throughout the entire distance of the race. Sprint races
are part of the track and field discipline and are included in all events that
feature track and field competitions.

The 400m oval running track is split into eight lanes, where each lane is 4ft
wide. Up to eight athletes compete in a single race. Competitions are
conducted in a heats format, where athletes in groups of eight take part in a
every race, with winners moving on to the next round, until the final winner is
decided.

Sprint races can be of various distances from 50 - 400m. The three formats
used for the Olympics are: 100m, 200m and 400m. The 100m and 400m
races are also conducted in a relay format where a team of four each run a
leg and pass a baton from one runner to the next.

For the 100m race all runners are lined up in a straight line in a track, and for
the 200m and 400m the start position is based on which lane the athlete is on
the track. The runner to first cross the finish line is the winner. The time taken
to finish the race for each athlete is also tracked for historical record keeping.

Middle Distance Running Races

Middle distance races are part of the track and field discipline, usually the
800m and 1500m races, though it encompasses all track running races from
800m up to 3km such as the mile. Any longer races on the track as referred to
as long distance races, which comprises of all running races of distances from
3km up including the steeplechase.

The 800m runners start the race in lanes, though they merge together after
about 100m to run along the inside of the track. Longer middle distance races
such as the 1500m and mile races start with the runners spread across the
track in a line and they immediately race to the inside of the track. As the
runners are not restricted to run in their own lane, it enables more jockeying
for position and for tactics to play a part, making for exciting finishes to races.

Endurance Running

Endurance running, also referred to as long-distance running, is a

sport of the track and field discipline, which comprises of all running races
of distances from 3kms up to the marathon. The sport has recently been
dominated by runners from African countries, who hold the world records for
all long distance races.

There are several distances for which long-distances races are conducted, of
which the most common are the, 5K, 10K, and the marathon (42.2K) races.
Some of the other types of endurance running that are less popular are, the
half marathon, ultra-marathon and cross-country running.

In major competitions, the 5K and 10K races are mostly conducted on a track,
and the marathon races are conducted on city roads. The Olympics and the
World Championships both have races for all the three distances, for both
men and women.

Though the 5K and 10K races are only conducted as part of a major event,
every year, several standalone marathon races are held in various cities
around the world, for both men and women. In these races, amateurs are also
allowed to take part along with professional runners. Some of the most
popular marathons are, New York marathon, Boston marathon, London
marathon, Berlin marathon, Chicago marathon, and Tokyo marathon.
Hurdling (Athletics)

Hurdles or hurdling is a track and field sport which involves running and

jumping over obstacles at speed. Hurdling is part of athletics at the Olympic
Games.

Hurdling is the basis of a few track and field events. In the said events,
obstacles or barriers which are called hurdles are set to which each athlete
must jump over. Failure to do so may get an athlete disqualified. The standard
hurdle race is 110 meters for men and 100 meters for women. There is also a
400-meter hurdle race for both men and women.

All these distances are events in the Summer Olympics and the World
Championships in Athletics. The 110-meter and 100-meter hurdles are done
on a running track, the 400-meter versions covers one whole oval track. There
are also shorter distances which are done on indoor tracks, the distances start
from 500 meters onwards. Hurdles in track races are usually 68-107
centimeters in height, but sometimes it varies on the age and gender of the
participants.

Sprint Relays at the Olympics

The 4 x 100m and 4 x 400m for both men and women are the two codes of
short distance relay races that are conducted as part of the track and field
events during the Olympics.

4 x 100 event

The men's event has been a part of the games since 1912 and the women's
event was added in 1928. The men's relay was dominated by the United
States up until 2000 winning the gold medal 15 out of 23 times. The event of
late has been taken over by Jamaica that has won the gold medal in 2008 and
2012 Olympics. The Jamaicans also hold the Olympic record at 40.82
seconds, which is also the current world record, set at 2012 London Games.

The United States women have also been dominant in this event and have
won the gold medal 10 out of 20 times it has been held. The Olympic record
of 40.82 seconds, which is also the current world record, was set by the
United States at the 2012 London Games.

4 x 400 event

The men's event has been a part of the games since 1912 and the women's
event was added in 1972. The United States men have consistently
dominated the event winning the gold medal in 16 out of 23 Olympics, and
currently hold the Olympic record of 2:55.39 set at 2008 Beijing Games.

The women's Olympic record of 3:15.17, which is also the current world
record, was set by  ex-Soviet Union at 1988 Seoul Games.
Facilities for Track Events

400m Standard Track

The 400m Standard Track (the Track) has straight and curved sections of
almost equal length and uniform bends which are most suitable to the running
rhythm of athletes. Furthermore, the area inside the track is large enough to
accommodate all throwing events and also a standard football (soccer) pitch
(68m x 105m).

The Track comprises 2 semicircles, each with a radius of 36.50m, which

are joined by two straights, each 84.39m in length. 

The Track has 8, 6 or occasionally 4 lanes but the last is not used for
international running competition. All lanes have a width of 1.22m ± 0.01m.

Marking of the 400m standard track

 All track markings must be in accordance with the IAAF 400m Standard
 All lanes are marked by white lines. The line on the right hand side of each
lane, in the direction of running, is included in the measurement of the width
of each lane.
 All start lines (except for curved start lines) and the finish line are marked at
right angles to the lane lines.
 Immediately before the finish line, the lanes are marked with numbers with a
minimum height of 0.50m.
 All markings are 0.05m wide.
 All distances are measured in a clockwise direction from the edge of the finish
line nearer to the start to the edge of the start line farther from the finish.
Starting Block

The purpose of starting blocks is to protect the track and allow track runners
to have a forceful acceleration at the start of a race. Starting blocks are used
in any race that goes up to 400 meters, but no further than that. It is a
valuable tool that generates a stretch reflex which is generated by the calf
muscle, resulting in a greater force output. Additionally, it allows sprinters to
develop a great deal of speed at the start of a race.

Hurdle

A hurdle is a barrier or other obstacle that a runner has to jump over during a
race.

Steeplechase Hurdle

Hurdle that the runnes must clear in the steeplechase event; it is 36 inches
high.
Track spikes (spikes)

Spikes are racing shoes used by athletes when racing on the track. Some
spikes are designed for longer-term training on tracks, but generally the shoes
are used for racing. The term "spikes" can also refer to track shoes featuring
such protrusions, though these are technically called pins. Spikes are similar
to studs, which are used for team sports, although generally smaller and with
a sharp point.

Relay Baton

A relay baton is a hollow cylinder that is carried by each team member during
a relay race. They are used specifically for handing off to teammates, in which
the receiver grabs the baton and either sprints to the next receiver or to the
finish line.

Starter Clapper

Clapper is Made of superior quality wood for perfect start sound

 Jumping Events

Long Jump
Long Jump is a sport in which the performer exercises his strength and stamina.
This sport is also known as broad jump. I
Long Jump is a track-and-field event in which an athlete is required to jump to a
distance as far as possible from a given take-off point. Among all the athletes, the
person who covers a maximum distance is usually declared as winner. The sport is
played under both men and women categories.

A Brief History of Long Jump

The traces of this sport lead us to ancient Greece. It was then played as Olympics
pattern. The presence of this sport at that time was believed to be due to its
usefulness in warfare. However, the practice methodology was completely different
from what we see today. In those days, players used to take-off after running a short
distance only. In addition, they were supposed to carry a weight known as halters to
give them momentum while swinging forward.

In the late 1800, United States and Europe added this sport into their sport events
and soon in 1896 it was introduced in modern Olympics for the first time. However,
during this period, the use of halters were completely eliminated. In 1928, Olympics
was organised in Holland in which women took part for the first time. Soon after that
event, the International Association for Athletic Federation (IAAF) was formed to
govern this sport.

Long Jump – Playing Environment

In Long Jump, an athlete has to jump as far as possible from the take-off point.
Landing is generally done on a sand pit. For more comfort, the land is filled with
silicon sand. The run-up before the jump is also limited.
The runway for this sport should have a length of 40 metres and width of 1.22
metres. There is a take-off board present before the landing area. It has the length
of 1.22 metres whereas width and depth are 20cm and 10 cm respectively. From at
least one metre from the landing area, there should be plasticine to record the
athlete’s footfaulted prints. It is generally white in color.
The landing area should be filled with silicon sands. The length of the field from the
takeoff point to the end should be at least 10 metres, whereas its width should be of
2.75 metres.

Long Jump - Participating Countries

Soon after its inception in Olympics, United States and Europe continued to
dominate Long Jump events in men’s category. But now it is the continents like Asia
and Africa that are dominating the sport in both men’s and women’s categories.
More than 62 nations took part in 2012 Olympics that was held at London.
The top five medallist (Men’s category) countries in Olympics are −

 United States
 Great Britain
 East Germany
 Sweden
 Cuba
In 2012 Olympics, Greg Rutherford of Great Britain bagged the gold whereas;
Mitchell Watt of Australia and Will Claye of Australia bagged silver and bronze
respectively in men’s category.

The top five countries in women’s category are −

 United States
 Soviet Union
 Romania
 Germany
 Russia

In 2012 Olympics, Brittney Reese of USA bagged the gold medal, whereas Elena
Sokolova of Russia and Janay Deloach of USA bagged the silver and bronze
medals respectively. There are many athletes from Asian countries like India, China,
Korea, Uzbekistan, Nepal, Indonesia and Philippines who have performed
exceedingly well in Long Jump.

Long Jump - Training

Instead of learning much difficult techniques, one should focus on the basics to
master this sport. Two things that matter the most in this sport are speed and lift at
the takeoff point. Flight techniques and landing are equally important. An athlete
needs to attain a good speed within a given specific distance boundary.
During the preliminary training, one should not be introduced to the take-off board
directly. The following points should be kept in mind during the initial stages of
training −
1. Your head should be upright throughout the jumping session.
2. Choose a jumping area that is more suitable to have sideways jumping.
3. Initially, you should make short approach run and should mark the places
where the running actually starts.
4. part from these, it is also advised to the starters not to take long run initially.
Take short approach, run, take-off, and land naturally at whatever position you
are comfortable with your speed. If you take-off through a long run without
practice, then fatigue can occur quickly and this will affect further practice.
5. Make sure that you run fast during your practice session with your head
upright.
6. Make a flat back land off with your legs being stretched straight.
7. Take-off leg should be extended as much as possible to cover a good
distance.
8. Do not keep your arms tight. Instead, keep them free and swing them with
body movement to get maximum momentum.

Some points should be noted about take-off foot. Only sailing is done with proper
tactics.
9. Make sure that the heel of your feet will lands first.
10. As the take-off proceeds, there will be a rolling action of the ball of the foot.
11. Make the use of the toes of your take-off foot and rise it up against air as
high as possible.

Running should be done in fast-foot action manner. That means, pawing should
be done first, then extension of the take-off leg should be made with much speed.
During the take-off process, the mid-line of the body should contain the foot. The
pointing direction of the foot should be in the forward direction of jump.

Dos and Don’ts during the Practice

The following points should be in your checklist during practise −
1. Till the take-off point, do maintain your speed at any cost.
2. As soon as you cross the board, give a rapid boost to your speed.
3. To maintain more upright positions, do experiment on your running styles
that suit you better.
4. Compensatory action of the arms should be done to give the momentum.
5. Landing drills should be added to the practice schedule.

The following are the things that you should not do −

1. Just before take-off, shortening or lengthening the stride.
2. Without attaining much speed, taking-off from the hill.
3. Inclining the trunk too far forward or backward.
4 Imbalance during the flight.
4. Positioning one foot below the other foot during the landing phase.

Long Jump - How to Play?

It is wise to practise the sail techniques effectively for the improvement of take-off
techniques. Through this practise, the upright trunk will be maintained and striding
position of the free leg will be improved.
We can divide basic jumping into three distinct sections −

 Approach
 Take-off
 Flight
Let’s discuss about these techniques in detail and try to understand how to apply
them effectively in our practise.

Long Jump − Approach

The number of strides varies depending upon the level of competition. For primary
school performers, the number of strides varies in between 11 to 15 whereas for
senior athletes, the number of strides varies between 19 and 23. Due to low
muscular strength, the approach run for women is 3-4 metre less in comparison to
men.
A systematic rhythm must be set to achieve a high horizontal velocity. To achieve
this, the speed pattern must be modified. Maintain this rhythm till the take-off point
and at the point of take-off, lower your hip and rise with a sudden force to gain an
instant momentum. From the normal stride, the sinking of hip stride should be 25 cm
below.

It is a general practice that in the approach run, if an athlete is running in 19 strides,

then his take-off foot is going to touch the ground 10 times. Hence to mark the
starting point, the player initially runs backward from the take-off point. He continues
to run till his take-off foot touches the ground 10 times.
The moment it touches the ground, the coach will mark that point. This type of
practice will be done minimum six times. The farthest point from the take-off point is
taken as starting point. The wind is also a factor in it. If the wind is blowing from the
back the run up distance will be longer and vice versa.

Long Jump − Take-off

When the athlete’s leg gets on the board during the take-off phase, its position is
much ahead of the centre of gravity and this helps in imposing maximum vertical
velocity. In addition to this, an athlete can attain more speed by making the upward
acceleration of his non take-off leg, arms and free limbs. To impose vigorous
impulses, strengthen your take-off leg as much as possible.
You need to keep the following things in mind −
1. Extensions should be made up to maximum with the help of ankle, toe,
hip, and knee.
2. Position of your free thigh should be parallel to the ground.
3. Your opposite arm should do the coordination.
4. Chest and back should not lean down and your eyes should look forward.
5. Instead of making variable speed, maintain a constant rhythm throughout
the approach.
6. Determination of take-off leg is very simple. Just kick a ball with your left
leg, having your right leg on the ground. If the right leg maintains the balance
of your body well, then it is your take-off leg and vice versa.
Long Jump − Flight

Flight is the most important part of the jumping. You need to keep the following
points in mind during the Flight −
1. Free leg should be raised to a horizontal position during the take-off.
2. Position of the free leg however should trail back as much as possible
during the whole flight.
3. Best position for the hands is above the shoulder level.
4. Keep the trunk in the upright position as much as possible otherwise it will
make obstacles in moving your leg up during the landing time.
5. During the flight, it is crucial that you maintain perfect alignment between
your head, back, and hips.

Long Jump - Rules

All rules for long jump are made and monitored through International Association for
Athletic Federations. Playing by rules will fetch you points on your performance and
the reverse may cost you penalty which may lead to disqualification from the entire
tournament.
Here is a list of some important rules that every athlete needs to follow while
participating in a Long Jump event −
1. The number of trials varies depending upon the number of competitors. If
the number of competitors is more than eight, then each one will be given
three trials and best eight among them may be given additional three trials.
However, if the number of competitors is less than eight, then each may be
given six trials.
2. If a competitor wishes, he can have some practice trials before the
beginning of the competition under the supervision of judges. Once the
competition has begun, they are not allowed to use the competition or take-
off area.
 3. Markers are provided by the organising committee to the players to mark
their take-off and run off points. No other substances like chalks should be
used which can leave indelible marks.
4. Soon after the athlete jumps, measurement is done from the nearest point
that has touched the take-off point.
5. All measurements are done perpendicular to the take-off point.
6. For the trial to be legal, the wind meter reading is also important. It should
show the parameters within the required specific zone.
7. The performer has to complete his jump within one minute.
8. If there is a tie between two players after scoring, chances are given to
them till the time one performs better than the other and gain more points.

Jumping Events
There are four main track and field jumping events. Here is a description of
each:

High Jump

In the high jump event, the athlete gets a running start and must jump over a
bar without knocking it over. They land on a big soft cushion. Like many track
and field events, there is a key element to doing well in this sport, which in this
case is being able to jump high, but technique is very important as well.
Timing and leaving your feet at the right point as well as how you bend your
body as you go over the bar are all important.

There have been many techniques used for high jumping over the years, but
the current, and most successful, is called the Fosbury Flop. The Fosbury
Flop technique involves leading with your head over the bar (vs. leading with
your feet) and twisting such that your back is to the ground and closest the
bar as you go over it. Jumpers then land on their back.

Long Jump

Like many field events, the long jump involves more skill and technique than
just being able to jump. First the athlete must have good speed as they sprint
down the runway to prepare for the jump; next they must have very good
footwork at the end of their run so they can launch as close to the line as
possible without going over the line and faulting; third they must make a good
jump; and lastly they must have proper form through the air and into the
landing. All of these techniques and skills must be executed to perfection to
pull of a good long jump.

The long jump has been a popular track and field event since the Ancient
Greece Olympics. The current men's world record is 29.4 feet by Mike Powell.
That's one loooong jump!
Pole Vault

While all of the field events take require technique to excel, the pole vault may
be the toughest to master. In this track and field event, the athlete runs down
the track holding a pole at one end. At the end of the run the plant the far in of
the pole into a metal box in ground and then propel themselves up and over a
high bar using both a jump and the spring of the pole to gain height. They
must get over the bar without knocking it off. They then land on a large soft
mattress for safety. The world record for the pole vault is over 6m (over 20
feet!) and is held by Sergey Bubka, probably the greatest pole vault athlete
ever.

Triple Jump

The triple jump is similar to the long jump, but there are three combined jumps
that go into the total length. These are called the hop, the step, and the jump.
The athlete will first run down the track gaining speed; at the start of the jump
or take off point they will jump from one foot and land on that same foot (hop);
they then jump again, this time landing on the opposite foot (step); next they
jump as far as they can and land on both feet (jump).

Discus Throw

Discus throw game is not equipment-heavy. You just need a couple of things to play
the game. The discus throw equipment are available for amateur as well as for
professionals. The main equipment in the game is the discus that comes in various
materials and weights. The equipment in the playing environment such as the cage
is also equally important for safe playing.
The Discus
It is the primary object in the Discus Throw game. The discus can be made of
various materials such as rubber, wood, and metals. It weighs in the range of 1 Kg
to 2.5Kg. The beginners prefer discus with less weight for practicing the throw.
The discus is often paired with a case that protects the discus from damage and
makes it easy for the player to carry.

Discus Dimensions and Weights

These are typical dimensions and weights of the discus used by men and women −

Gender Diameter Weight

Men 22cm 2Kg

Women 18cm 1Kg

Supporting Equipment
There are a few more equipment required to conduct Discus Throw game −


Measuring tape − It is used for measuring length of the throw of the discus.



Marking Flags − They are used to mark several throws made by a single
player.



Recording Sheets − They are required by the trainers or officials to record
the scores and other details of the players.
Athletics throwing events

The four standard throwing events — shot put, discus, hammer, and javelin —
all involve the use of implements of various weights and shapes that are
hurled for distance.

Discus throw

Layout

The discus throw includes a throwing circle, protective cage and landing
sector. They are located near the ends of the back straight and the landing
sector is located in the grass area inside the track.

The facility for discus throw, near the 1500m start, is usually combined with a
facility for hammer throw.Discus-throw-circle-facility The only difference is the
diameter of the throwing circle is 2.50m for discus throw and 2.135m for
hammer throw. The protective cage must meet the more stringent
requirements for hammer throwing. If two separate discus and hammer circles
are placed within the hammer protective cage then the discus throw circle is
the circle closer to the landing sector.
Throwing circle

The throwing circle is made of band iron, steel or other suitable material, the
top of which is flush with the ground outside or the synthetic surface or
concrete surround. The interior of the circle is constructed of concrete and
must not be slippery.

Further information on the construction of the throwing circle is in Section

2.4.1.2 of the Manual, page 59.

Safety cage

Frequently discus and hammer are thrown from a combined facility. In those
instances the higher standards required for hammer throwing apply to the
protective cage design. To provide greater safety it is desirable to extend the
netting on the side of the cage nearer to the track further than 7m from the
centre of the circle and/or increase the height of the netting for the last 2m.

Landing sector

The landing sector consists of cinders or grass or other suitable material with
an even surface soft enough to ensure that the place of the initial fall of the
implement can be clearly established by the judges. The landing surface must
not allow the implement to bounce backwards, thus creating a risk that the
measuring point is obliterated.

The landing sector is laid from the middle of the circle with an angle of 34.92
degrees and marked by 0.05m wide white lines, the inside edges which form
the boundary of the sector. The length of the sector is 80m. Its angle of 34.92
degrees will be attained if the two sector lines at a distance of 80m are
spaced 48m apart.
Hammer throw

Layout 

The hammer throw facility includes a throwing circle, a protective

cage and a landing sector. It is usually combined with the facility for
discus throw.

Throwing cirlce

The circle for the hammer throw is slightly smaller than the discus
throw. The surface finish to the concrete circle is slightly smoother for
hammer throwing than for discus throwing. When a circle is used for
both discus and hammer throwing a compromise finish is required.
See section 2.4.2.2 of the Manual for further information.

Safety cage

Hammer and discus must only be thrown from an enclosure or cage

to ensure the safety of spectators, officials and athletes. Cages
specified in the manual are intended for use in major stadia in high
class competition when the event takes place outside the arena with
spectators present or when the event takes place in the arena and
other events are taking place at the same time. Simpler and smaller
cages may be adequate for competition of lower standard and for
well regulated training facilities. Further information is available from
section 6.3.2 of the Manual.

Combined discus and hammer throw cage

Javelin

Layout

The javelin throw facility includes a runway, a throwing arc and a

landing sector. Since the length of the runway exceeds the space
available in the segment, it is usually extended across the track and
track border. 

It is necessary to have a removable kerb and the height of the

surfaces of the oval track and the segment must be the same along
the track border. For a runway in either segment, the landing sector
is located in the grass area inside the track.

The runway is 30m minimum long and measured from the beginning
of the runway to rear edge of the side markings outside the runway at
the same level as the throwing arc. It is marked by two parallel white
lines 0.05m wide and 4m apart. The runway is covered with the same
surface as the track.

Throwing arc

The throwing arc is situated at the end of the runway. It is painted or

made of wood (3 to 5 weatherproof, bonded layers) or a suitable
non-corrodible material like plastic. If not marked with paint, it must
be installed flush with the surface of the runway.

The throwing arc is 0.07m wide, white and curved with a radius of 8m
from the centre point in the middle of the runway, in the throwing
direction. It is advisable that the centre point is marked with a
synthetic plug of a different colour to the surface, with a diameter and
surface thickness of 20mm-30mm. Lines are drawn from the
extremities of the arc at right angles to the parallel lines marking the
runway. These lines are white, 0.75m in length and 0.07m wide.
Landing sector

The sector lines are laid from the centre point on the runway through
the crosspoints of the throwing arc and the lines of the runway. The
length of the sector is 100m. At this distance the inner edges of the
sector lines are 50m apart. The marking of the sector lines extends to
a distance appropriate to the competition.

Shot put

Layout

The shot put facility includes a throwing circle, a stop board and a
landing sector. The landing sector is usually located in the grass area
inside the track.

Throwing circle 

The inside diameter of the throwing circle is 2.135m ± 0.005m.

Stop board

The stop board is painted white and made of wood or other suitable
material in the shape of an arc so that the inner edge coincides with
the inner edge of the circle. It is placed midway between the sector
lines and firmly fixed to the ground. It measures 1.21m ± 0.01m long
on the inside. The width at the narrowest point is 0.112m ± 0.002m
and the height is 0.10m ± 0.002m measured above the adjoining
surface of the circle when the stop board is firmly in position.
Landing sector

The length of the sector is 25m. The angle of 34.92 degrees is

attained if the two sector lines, at a distance of 25m, are spaced 15m
apart.

History of Arnis

HISTORY OF ARNIS
The History of Arnis dates back before the colonization of the Spaniards,
during those periods it was called Kali and the techniques of the art is focused
on bladed weapons fighting. Kali was widely practiced throughout the
archipelago; both nobleman and commoners were enthusiast and
practitioners of the said art. Also during those days Kali is being taught in a
school like training grounds, which was called Bothoan along with military
tactics, Alibata (Native Alphabet), and herbal medicines.
On the dawn of April 27, 1521 the Portuguese navigator and warrior named
Ferdinand Magellan was defeated by a native warrior chief named Lapu-lapu
this was the recorded incident which Kali was used against foreign invaders.
Forty years after that event, on April of 1564 another warrior navigator from
Spain named Miguel De Legaspi landed in Abuyog Leyte Philippines. He was
aware of the unfortunate fate of Magellan so took a non-hostile approach to
avoid battle with the native. He befriend the warrior chief Malitik, it is at this
point he witnessed the deadly fighting skills of the natives through a demo to
entertain them. Afterwards he traveled to the nearby island of Sugbo and met
another warrior chief named Tupas, he took a non-hostile approach to again
avoid confrontation. For the second time he witnessed the formidable fighting
techniques of the natives through a demo.
Years have passed by Spain was able to colonize the Archipelago thru the
use of religion and what was then regarded as modern weapons such as
Muskets and cannons. The Spaniards claimed the Archipelago and named it
“Philippines” in honor of the King Philip of Spain. This was the start of the dark
age of Kali, in the year 1764 the Spanish overlords banned the practice of Kali
to the natives. Using the alibi that the natives were wasting time practicing it
instead of tilling the fields. However the natives knew too well that their
colonizers were just afraid that such skills would be used in a revolution
against them because due to oppression the revolutionaries were gaining
support from the natives.
The natives, hidden from the watchful eyes of their colonizers, practiced Kali
secretly. Due to some cultural influence of the Spaniards the term Escrima,
Estoque, Fraile, and Kaliradman were used to regard the native fighting
system. It was also during these period when the natives were able to develop
the stick fighting techniques of the art, which was proven to be as versatile as
the bladed weapons technique. Even the Moro-Moro stage play to entertain
the colonizers was utilized as an excuse to practice the fighting system.
In 1873 the fighting system was renamed “Arnis” derived from the word Arnes
which means colorful trapping on defensive armors used on the Moro-Moro
plays. Some of the heroes of the Philippine revolution were also practitioners
of Arnis namely Andres Bonifacio, the spouses Diego and Gabriela Silang,
and the young General Gregorio Del Pilar. The National Hero Jose Rizal was
also reported to practice the fighting system. As well as the founder of
Aglipayan Church Rev. Gregorio Aglipay was also recorded as a practitioner
of the art.
After hundreds of years with Spanish colonization the Japanese invaders took
their place to invade the Philippines during the World War II, again experts of
the native fighting arts were called upon to fight for the country’s freedom.
Kali, Escrima or Arnis whichever term the individual prefer to use was once
again employed on the battlefield. It’s efficiency was put to a test again but
this time against the Japanese invaders.
The Filipinos fought side by side with the Americans. Natives with skills in the
fighting art signed up to be freedom fighters known as “Guerillas”. It is also
these “Guerillas” who were usually front liners during the encounter and they
were usually sent on a commando mission for reconnaissance against the
Japanese.
After the war ended and peace took it’s path in 1975 then Major Favian Ver
also noted enthusiast and practitioners of Arnis formed the National Arnis
Association of the Philippines (NARAPHIL) with the objective to unite all Arnis
group in the Philippines, but unfortunately according to records the Generals
effort was futile, some claimed that the association that the General led tends
to favor only one group and ignored the request for recognition of the majority
of the existing Arnis clubs.
After the Historical EDSA revolution General Favian Ver was exiled and
NARAPHIL as a dominant Arnis grouped ceased, eventually another
brotherhood of Arnis was formed by a group of great Masters on Arnis. July of
1986 Arnis Philippines (ARPHI) was established with the same objective as
NARAPHIL, at present time the government sanctioned groups NARAPHIL
and ARPHI exist together with a non-governmental organization PIGSAI,
these organizations share a common goal which is to promote, preserve,
propagate, and regain the popularity of Arnis throughout the country because
economically even though the Filipino Martial Arts be it Arnis, Escrima, or Kali
earned its popularity in the different parts of the world. It is less popular in the
Philippines. Its birthplace, probably due to strong colonial mentality influence
or just plain negligence of the Filipinos to their Cultural Heritage, but these
noble groups are striving to ensure that the next generations of Filipinos will
be able to claim their cultural heritage and once again have these Filipino
Martial Arts as the national system of fighting art.
Skills in Arnis
1. Striking
2. Thrusting
3. Disarming

Facilties and Equipment of Arnis

The game is played by using prescribed padded stick in delivering artistic
and legal blows, strikes, thrusts, and disarming the opponent to gain score.

Competition Area
Shall refers to the area by which the conduct of the competition shall be set or
held including the free zone aorund it.

Dimensions
The playing area is a square measuring 8.0 meters by 8.0 meters with a two
(2) meters minimum free zone around it, and a clear space without any
obstruction up to a height not less thna 5 meters from the playing surface.
Line of the playing Area

All line of the playing surface are 5.08 cm. 2 inches and must be of the floor
and other lines previuosly drawn for other purposes.

Boundary Line
Four lines mark the boundary of the playing area. The free zone distance
measuring 2.0 meters are drawn outisde of the playing area.

Match Lines
Two lines of 1.0 meter long and 2.0 meters apart mark the horizontal match
line. The horizontal match line are drawn 3 meters from the boundary line that
run perpendicularly to the official’s table, and 3.5 meters from the boundary
line that run parallel to the officials table.

Weapon
 The padded stick shall be the official weapon of the player.
 The specification of which shall be in accordance with the I-ARNIS
standard.
 No other similar material will be allowed to be used in any local, national
or international competition.
 Each padded stick shall be properly foam-cushioned and shall have a
maximum grip diameter of not more than 3.81 cm.
 (1 1/2 inch) and lenght of 76.20 cm (30 inches for men and women). The
lenght of padded stick shall be 27 inches for boys and girls.
 Both padded stick shall be colo-coded,one red and the other blue.

Head Protector
Refers a pair of protective head gear to include an impact worthy facemask,
the specifications of which shall be in accordance with the I-ARNIS standard.
Both head gears must be color-coded, one red the other blue, to match the
padded stick of the player.

Body Protector

 Refers to a pair of protective body protector, properly cushioned, the

specifications of which shall be in accordance with the I-ARNIS standard.
 Male and female players must both wear body protector and groin
protector.
 Body protector and groin protectors specifications shal be in accordance
with the i-ARNIS standard.
 Both body protectors and groin protectors shall be color coded to match
the color of the player.
 Forearm and shin guards are compulsory.
 The specifications shall be in accordance with I-ARNIS standard. Both
shin and forearm guards must be color of the player.
Scoreboards
 A pair of scoreboard, either manually or electronically operated, the
specifications of which shall be in accordance with the I-ARNIS standard.
 Two score boards per contest area shall be places at diagonally opposite
corners outside the playing area, inside the competition area within the
free zone, right where the judges are positioned.

Flags
 Two sets of red and blue flags, the size of which is 30 cm by 25 cm, are
used by the judges in declaring decisions or asking for consultations.
 One yellow flag, size 30 cm by 25 cm.
 For timer’s use to signal the start and the end of each round and to
declare a time-out and resumption of the game.
Other Equipment
 Stopwatch is use to keep the two-minutes per round.
 This include interruptions such as injury, changing of broken stick.
 A gong and mallet or other similar audible substitutes such as whistle,
belloer buzzer shall be provided for the timer to indicate the start and end
of the round.
 A table shall be provided for the timer and recorder which shall be situated
one (1) meter in form of the playing area so that time signals are audible
eonugh to both players and referee.

Stop watch Gong Mallet

Three (3) kinds of Arnis

1. Arnis
2. Eskrima
3. Kali
* The different forms and styles of Kali Arnis Eskrima.
* Double Stick Drill with a partner in Kali Arnis Eskrima.
* Arnis Eskrima Kali drill using the single stick.
* Double stick sinawali drill in Kali.
* Eskrima sticks and bladed weapons.
 Fundamental skills in Arnis

1. Grip- Proper Hold of the Stick

- Hold the stick one first away from th punyo (butt) of the stick. Close the
grip with the thumb.

2. Basic Stance and Salutation

A. Handa
- Feet re positioned shoulder witdth apart.
- Stick is held in front of the body.

B. Pugay
- Place the weapon hand across the chest.
- Bow by bending at the waist

C. Handa sa Paglaban/Fighting Stance

- one foor 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 slighly bent.
 - toes facing forward.
- weight evenly dsitributed on both feet.

D. Forward Stance
- distance of 5 steps between the feet.
- back leg kept straight, rear foot is held at a 45 degree angle.
- keep the front knee bent.
- wieght is evenly distributed on both feet.

E. Backward Stance
- distance of 4 steps between the feet.
- both knees are slightly bent.
- rear foot held at a 90 degree angle.
The 12 Striking Techniques

1-Left side of the head attack.

A diagonal downward forehand swing to the left temple. From the position, the
warrior will hold the stick with one hand at 1 o’clock moving his stick in
slashing motion while his free hand on his chest.

2–Right side of the head attack.

A diagonal downward backhand swing striking to the right temple. Assuming a
fighting stance like the left temple strike, the warrior this time held his stick at
11o'clock with his free hand kept on his chest.
3–Left side of the body or torso, to the left arm or elbow.
The 3rd striking technique allows the practitioner to extend his weapon hand
making it easier for him to strike any part of the opponent between its
shoulder and hips. The stick will be draw in a diagonal forehand slashing
swing making it easier to deliver a damage.

4–Right side of the body or torso, to the left arm or elbow.

Same as the 3rd strike but this time the practitioner will extend the weapon
hand to strike any part of the body between the shoulder and the hips in a
backhand slashing swing located on the right side.

5–Thrust to the stomach.

In this strike, the practitioner will thrust the weapon hand to the stomach and
is followed by an upward motion that will cut through his opponent's body.
6–Left chest stab.
In this strike, the weapon hand is then extended to the front with the palm
facing outward and the elbow kept up where this strike can cause damage to
the rib cage.

7–Right chest stab.

In this stance, the practitioner will practice the scooping action. The weapon
hand is then extended forward with the palm facing outward. To deliver the
strike properly, the elbow should be kept up puncturing the opponents right
lung.
8–Left lower leg.
In this technique, the practitioner will deliver a powerful strike to the
opponents lower leg, mainly the knee, the angle or the ankel which throws off
the opponents balance and immobilize him. By doing this, the warrior is
supposed to lower his body(extending the weapon arm). Holding his palm
upward and hit any part of the opponents lower leg.
9–Right lower leg.
Again, like the 8th strike, the main target here is the right lower leg which
immobilize the opponent. By doing this, the palm should face downward.

10–Left eye poke.

The target here is the left eye socket. In order to execute it properly, the
practitioner should assume fighting stance then extend the weapon hand
forward with the palm facing outward with its elbow kept down.
11– Right eye poke.
Same as the 10th strike technique. To execute it properly the practitioner will
have to hold his elbow down poking the right eye of the oponent.

12–Strike to the crown/top of head.

The last strike will be a straight downward overhead swing directed towards
the crown of the head which could throw off the opponents mobility and
balance.
Name: _____________________________________ Day & Time: _____
Professor: ____________________________________ Date: ___________

Identify the position of the hit body parts of the 12 basic strikes in Arnis.

1. ____________________________________

2. ____________________________________

3. ____________________________________

4. ____________________________________

5. ____________________________________

6. ____________________________________

7. ____________________________________

8. ____________________________________

9. ____________________________________

10. ____________________________________

11. ____________________________________
12. ____________________________________