— HUI WHAKAPAIPAI

Te Werohanga He Kāinga (U10)

Block and Bank · 38 meneti · 6 akoranga · I hangaia 6 September 2026

Rōpū etahi: U10
Aronga: Te Werohanga
Haerenga: 38 meneti
Mahi-a-rēhia: 6

Ngā ariā tuatahi o te werohanga i whakaahuatia mā ngā kēmu nekehanga. Te tū, te panui, me te mahi — kāore he whaikorero pukumuku.

6AKORANGA

38MENETI

6AVG / AKORANGA

1 Animal Walks Warm-Up

4 min Uaua: Āmata Tau: u8 Papa: Haurua

Ka whiti atu ngā kaimokopuna i te pokapū ārai mā ngā momo haerenga kararehe: ka tīpare-āe whakamua, ka tīpare pokapā ki te taha, ka tīpare-anuanu whakamua, ka peke-pukeko, ka tīpare pūngāwerewere.

Whakamahi tinana katoa e neke ana me te koa hoki. Ka whakaara i ngā pūtake, ngā pokapū, te pokapū, ka kata ā te tamariki.

Ngā tohu akoranga

Tīpare-āe: te ringa me te waewae e anga whānui. Tīpare pokapā: te tuha kore i te whenua, ngā kanohi ki mua.
Tīpare-anuanu: ngā waewae tika i te pekenga. Peke-pukeko: pakaru mai i te okioki, tina ā-wareware.
Kaua e whakamate i te āhua hei tere.

2 Mirror Defensive Slides

6 min Uaua: Āmata Tau: u10 Papa: Haurua

E rua kaimokopiko e anga ki a kila i te pokapū. Ka whakatupuranga te kaiwhiu; ka tūkipū te kaihaumanu. Kāore he hara, kāore he papa — pūmau noa te waewae. 30 hēkona, kātahi ka whakawhiti.

Ka whakatupu tēnei i ngā āhuatanga haumanu i āhuatanga pai, kāore i te raru o te whakamatea.

Ngā tohu akoranga

• Tū pāpaku — te uma ki runga i ngā koki, te tua ki raro
• Takahanga-tūkipū, kāore i te whakatutuki i ō waewae
• Ngā ringa kaha — ngā ringa pūkena, tūpono kia hamo
• Pāwhiti i te waewae tuarongo, kāore i te toro i te waewae mua
• Mau tahi ki ō hoa — ehara i te tata noa, ehara i te mamao noa

Tīpako: Build the stance habit

3 Defensive Stance Hold

6 min Uaua: Waenganui Tau: u14 Papa: Haurua

Pupuri i te āhuatanga whakamarumaru pāpaku: waewae whakapāha, pokapū rupe, ringa kaha. Karanga a te kaiako i ngā raumati whakakaupapa mō te 30 hēkona. 30 hēkona te okioki. Tāpiri ake 5 huinga.

Kakano i te mahinga ihumanava ME te whakaparuraru mō te roa o te tāke.

Ngā tohu akoranga

Pokapū KI RARO i te pukupuku, te hohonu rupe tūturu.
Turepō ki raro, uma ki runga, kaua e tākai.
Ringa kaha, rauponga ki runga.
Tipuranga-me-te-raumati, kaua e whitiki waewae.
Ki te tu ake koe, kua ngarotia e koe te tahi.

Tīpako: 30s on, 30s off, repeat

4 Bull in the Ring

8 min Uaua: Āmata Tau: u10 Papa: Haurua

Ka hangai ngā kaitakaro ki te pokapū. Ko te 'bull' kotahi i waenganui. Ka pāhitia e ngā kaitakaro i waho ki te pokapū; ka whakataupare, ka tango rānei te bull. Ko ia kaitakaro i whakataupare te pāhitanga ka haria hei bull hou.

He ahuareka tā te tūturu, ka tika te pāhitanga me te ārai.

Ngā tohu akoranga

Pāhitanga mārama, te whakatau tika, kore ngā pāhitanga māmā.
Whakahangū i mua i te pāhitanga, ka āta titiro te bull.
Kaua e pāhitia ki te hoa i tata ake ai te bull.
Bull: titiro ki ngā kanohi, ehara i ngā ringa.
Kia neke tonu, te bull me te atu.

Tīpako: Anticipation as defence

5 1v1 from the Wing

10 min Uaua: Waenganui Tau: u14 Papa: Haurua

Kaimahi whakatupuranga ki te pakitara me te poi. Kaiwhāwhai 3 waē atu. Live 1v1 — whakatakoto tohu i roto i te 5 hēkona, kore he hoki. Rua anake ngā pūwhakatika.

Whakapakari arotahi ki te pānui ihotanga me te whāwhai kaha.

Ngā tohu akoranga

• Whakatupuranga: tekau waewae, pānui i te pukupuku, whakaeke i te waewae e neke ana
• Whāwhai: ihu ki te poi, whare ringa, koia te raina tūturu (tua atu rānei, ko te kowhiri a te kaiako)
• Ko te 5-hēkona karaka ka whakawhirinaki i te whakatupuranga whakatinana
• Ngā kaimahi e rua ka pūtahi mō te tohu i muri i ia mahi

Tīpako: Live defence, low stakes

6 Cool Down Routine

4 min Uaua: Āmata Tau: u8 Papa: Haurua

Mutunga whakamutunga: 30 hēkona ia mea, toe touches, quad stretch, hamstring stretch, calf stretch, lunge stretch, cobra back stretch, shoulder rolls. Katoa 4 meneti.

Ko te nuinga o ngā tohunga he kawe. Kaua. Ka timatā anō te aumangea i konei. Ngā kaimokopuna e whakapiri tuitui ana ka iti ake te raumati i te mamae.

Ngā tohu akoranga

Nekehanga pupuhi, kore poipoi.
Hamuti, whakaputa ia whakapiri.
Kaua e tutuki i te mamae, noa ki te tapa.
Pumau ia whakapiri.
Whakatakoto akoranga i a whakapiri: he aha te mea i pai ai i tenei ra?