— HUI WHAKAPAIPAI

Whakatūtuki Rā Whakataetae (U16+)

Block and Bank · 30 meneti · 6 akoranga · I hangaia 3 June 2026

Rōpū etahi: U16
Arotake: Mua-whakataetae
Wā: 30 meneti
Mahi-akoranga: 6

Mahi-whakatūtuki 30 meneti mua i te whakataetae. Whakarewa tere, pūranga pou, toiora hinengaro.

6AKORANGA

30MENETI

5AVG / 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 Stationary Ball-Handling Series

4 min Uaua: Āmata Tau: u10 Papa: Haurua

Ono pokapū i te wāhi kotahi: pound dribbles, low-high crossovers, between-the-legs, behind-the-back, figure-8 around legs, spider drill.

Whakarite ahumahi ia rā - me mahi e ia kaitiaki. E rima meneti ka hangai te pūtake kanohi-ringa e hiahia ana e ētahi atu mea.

Ngā tohu akoranga

Kanohi ki runga, kaua e titiro ki te poi.
Tūranga pāpaku, uma ki runga i ngā turi.
Ngā pika ringa ki te poi, ehara i ngā pāpā.
Korikori whakatupuranga, peia tonu te tere.
Ngā mahi ōrite ā ngā ringa e rua.

3 Lay-In Lines

5 min Uaua: Āmata Tau: u8 Papa: Haurua

E rua ngā rarangi: half-court me ngā pōro, wing kore. Ka taiaha te rarangi pōro ki roto mo te layup. Ka whai te wing mo te rebound, outlet ki te kaiwhiu a muri.

Whakatūmautia te pohiri tuuturu. Mena kua tika, he mahi ia o ia ra. Mena māngere, he whakahirahira.

Ngā tohu akoranga

Layup mai i te waewae tika.
Whakamahi i te papaotinga.
Ka mau te rebound ANG PAI i te pukuriri o te pōro ki te papa.
Outlet pass roa, e aro ana.
Whakawhiti rarangi tata noa, kia mau te rere.

4 Catch & Shoot — 5 Spots

8 min Uaua: Waenganui Tau: u14 Papa: Haurua

Ko te kaikōeke, ko te hoa rānei e pāheke mai i raro i te pōkea ki te kaiwhiu i te tīmata. Ka hopu te kaiwhiu i te tūturu whakatupuranga, ka ōkī i ngā waewae, ka raru ake, ka whiu — kāore he whakawhiti, kāore he tatari.

Te pūtake tūturu noa ake i te hauora o te poi pūoro: te hopu-me-te-whiu tuatoru mai i te pana whānga.

Ngā tohu akoranga

• Ngā ringa handa KI MURI O te hopu — ngā pika tokorua ki runga
• Hopu me ngā waewae handa ki te whiu — 'pokapū whakatupuranga'
• Pokapū pokapū ki te ipu i te haere ake
• Te tukuranga kotahi tonu — kāore he whakaaro
• Pupuri i te whai-muri kia pa ai te poi

5 Pressure Free Throws

5 min Uaua: Āmata Tau: u12 Papa: Haurua

Ka pukana ia ia e rua nga kaupapa taumaha i muri i te mahi tinana kaha (10 push-ups, oma, whakahoki). Ko te hunga pai rawa o te roopu ka noho huri i te oma e whai ake.

E whakaatu ana i te tumarikitanga o te mutunga o te keemu. Ko te nuinga o nga kaupapa taumaha i warewaretia kei te 4-2 me te 6 hēkona e toe ana, ehara i roto i nga mahi whakarite marama.

Ngā tohu akoranga

Te mahi kotahi i ia wa, aunoa.
Whakatiti i te raina, ka whawhai te tumarikitanga ki te tere.
E toru nga dribbles, manawa, pukana. MEA ENÃ.
Whai i te whakaotinga me te pupuri.
Ko te wareware kaore he take, ko te mea e whai ake me te rahi.

6 Cool Down Routine

3 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?