This document provides instructions for a martial arts warm up, stretching, blocking techniques, and cool down. It outlines 7 warm up exercises to perform including jogging, shuffling, and high knees. It then describes 5 dynamic stretching exercises and 5 blocking techniques involving different stances and hand positions. It concludes with instructions to have groups perform the warm up, blocking techniques, and 10 static stretching exercises for major muscle groups.

1. GENERAL
WARM-UP

2. 1. Jog for 1 minute.
2. Side shuffle (left foot leading) for 20 seconds.
3. Side shuffle (right foot leading) for 20
seconds.
4. Carioca (left foot leading) for 10 seconds.
5. Carioca (right foot leading) for 10 seconds.
6. Butt kicks for 10 seconds.
7. High knees for 10 seconds.

3. DYNAMIC STRETCHING
EXERCISES

4. Knee hug and calf-raise

5. Single leg deadlift

6. Lunge and twist

7. Toe Touch

8. BLOCKING
TECHNIQUES

9. BT1: Inward
Place free hand on the stick.
From forward stance, shift body obliquely.
Parry inward.

10. BT2: Outward
• Free hand rotates the stick downward.
• Shift body obliquely on the opposite side
• Parry outward.

11. BT3: Rising
• Hold the stick parallel to the ground, waist
level.
• Push the stick upward, over the head.

12. BT4: Downward inward
• From fighting stance, shift to back stance.
• Lower the body
• Extend weapon hand, palm up.

13. BT5: Downward outward
• From fighting stance, shift to back stance
• Lower the body
• Extend w
• eapon hand, palm down

14. COOL-DOWN:
Static
Stretching
Exercises

15. Quadriceps

16. Seated hamstring

17. Groin

18. Calf

19. Wrist (fingers up, down, forward)

20. Overhead

21. Trunk

22. Triceps

23. Cross Elbow

24. Zipper

25. Glute

26. Within your group,
perform the warm-up
exercises, blocking
techniques and the
cool-down exercises.

27. Prepared by:
Merra Mae Ramos