— HUI WHAKAPAIPAI

Whakatūtuki Wawe-Ā-Rohe (U16+)

Block and Bank · 57 meneti · 7 akoranga · I hangaia 6 September 2026

Rōpū Tau: U16
Aronga: Whakatūtuki Wawe
Wā: 57 meneti
Mahi-a-rōpū: 7

Te wiki tuatahi i te hoki mai. Kino engari i whiwhia. Ka whakatakoto i te pokapū tūmataiti mō te kaupapa. Whakakotahi me te aumangea mārama.

7AKORANGA

57MENETI

8AVG / AKORANGA

1 Passing Lines Warm-Up

5 min Uaua: Āmata Tau: u8 Papa: Haurua

Ngā takirua, 5 mita te tawhiti. 20 pāha uma, 20 pāha tūtaki, 20 pāha poka, 20 pāha tōtahi-ringa (10 ia ringa).

Ka tīmata ngā pūtake hei āhuatanga o ia akoranga. He nui tonu ngā huri e karo ai.

Ngā tohu akoranga

Haere ki roto i ia pāha.
Ngā matamata o te ringa i te whakamutunga.
Tangohia ki ngā ringa e rua, ngā matamata whakapanapana.
Pāha tūtaki: 2/3 o te huarahi ki tō hoa.
Pāha poka: tukituki i ngā remu, i te aumako.

2 Court Width 17s

8 min Uaua: Pīhoihoi Tau: u16 Papa: Haurua

Oma baseline-ki-baseline puta te WIDTH (pito-ripa ki te pito-ripa). Whāinga: 17 whanui i roto i te 60 hēkona. Paumaru tīma akoranga.

Te whāinga whakamatautau tino pai mo te cardio basketball. Kia 17 me koe handa mō te keemu.

Ngā tohu akoranga

Pā ki ia pito-ripa me te ringa.
Papa ki ngā huri.
Tokitoki i te 10 hēkona whakamutunga, koinei te waahi e mamae ai.
Kaua e tūpato i te haurua whakamutunga.
Mohio ki ō tau tau, whai i a PB.

3 Lines Conditioner

10 min Uaua: Waenganui Tau: u14 Papa: Katoa

Ka tīmata ngā kaimokopākau i te rārangi tūāpapa. Oma ki te rārangi whakaora-kore-utu ki muri, ki te rārangi haurua-āwhe ki muri, ki te rārangi whakaora-kore-utu tawhiti ki muri, ki te āwhe katoa ki muri. Pāhuatia ia rārangi me te ringa. Puritia ngā wā.

He whakamanawa raumati tūturu. Ka whakapakari i te kaha ānāerōpika me te pakari whakaaro.

Ngā tohu akoranga

• Pāhuatia ia rārangi me te ringa — kāore he whakatopūtanga
• Whakatū ki te rārangi, kaua e oma ki roto
• Noho pāpaku i te whakawhiti ahunga
• Peia i te hawhe tuarua — ko te wāhi tēnā ka hangaia ai te whakamanawa
• Ngā wā whakaputaina ki te papahere = whakatīwhakatīwha

4 Conditioning Triangle

8 min Uaua: Waenganui Tau: u14 Papa: Haurua

E toru pouwhakarite kei roto i te tawhitinga, he 10 mita te tawhiti. Whakatīpoka ārai i waenga i te pouwhakarite 1 me te 2, oma tere i waenga i te 2 me te 3, haere whakamuri i waenga i te 3 me te 1. Hoki atu 5 whakatupuranga.

Tawhitinga tinana katoa e whakarite ana i te nekehanga o te keemu: whakamua, whakapāpā, whakamuri.

Ngā tohu akoranga

Pā ki ia pouwhakarite me te ringa.
Noho pāpaku i ngā whakatīpoka.
Oma tere katoa, kaua e whakatere.
Haere whakamuri me ngā ringa e whakaratarata ana.
Tiaki i te tere puta noa i ngā huinga 5.

5 Continuous Scoring

12 min Uaua: Waenganui Tau: u14 Papa: Haurua

Kaimokopiko i te raina whakatupu. Ka karanga te kaiako: piki maui, piki matau, peke tango, peke whakamuri. Mahia. Rere whakamuri. 60 hēkona. Tatai ngā āhua.

Momo maka tonutanga i raro i te parauri. Ko te tūturu katoa o te rōpū whakaeke tūmataiti.

Ngā tohu akoranga

Uiui tere, te nekeneke tuatahi i te karanga.
Ngā nekeneke tonutanga, ehara i te āhuatanga.
Whakaotinga katoa.
Rere whakamuri, kaua e harikoa.
Maharama i tō PB, whai.

6 Touch the Lines

8 min Uaua: Waenganui Tau: u12 Papa: Katoa

Kei te raina tīmatanga ngā kaimokopārekareka. Ka karanga te kaikōkiri i te raina ('waenganui-kōti!', 'whakaheketanga kore!', 'tīpiti-toru!'); ka roa ngā kaimokopārekareka, ka paoro ki te ringa, ka hoki mai. Raupapa ātea.

Whānuitanga e ahu i te urupare. Ka whakauka i te hurihuri pārekareka.

Ngā tohu akoranga

Urupare tere, ka mea te ahatanga tuatahi.
Paroro ki te ringa, kāore he tinihanga.
Pāmamae i te hurihuri.
Hoki mai KI TE KAHA ake i te putanga.
Whakarongo inaianei, kāore e neke.

7 Cool Down Routine

6 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?

Tīpako: Generous, recovery matters