— HUI WHAKAPAIPAI

Conditioning Without Pain (U10)

Block and Bank · 39 meneti · 6 akoranga · I hangaia 21 October 2026

Rōpū āhuatanga: U10
Aronga: Conditioning
Wā: 39 meneti
Hanga: 6

Hangaia te āhunuitanga mā te pākai. Kahore he mate, kahore he rere whiwhinga. Nau mai te mahi tonu kia ngenge ai ngā tamariki engari kia kata.

6AKORANGA

39MENETI

7AVG / AKORANGA

1 Animal Walks Warm-Up

5 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 Full Court Dribble Warm-Up

8 min Uaua: Āmata Tau: u10 Papa: Katoa

Tauira: ringa matau anake ki raro, ringa maui anake ki muri. Katahi ka whakatau i te tapahitanga i ia hikoitanga. Katahi ka whakatau i waenganui i ngā waewae i ia tuatoru hikoitanga. Katahi ka whakatau i muri i te tuarongo i ia tuatoru hikoitanga.

Whakamarama ia ra e whakatupu ana i te nekehanga, te mahi poi, me te whakaotinga tinana. E rima meniti ka whakarite i nga ringa ME nga waewae.

Ngā tohu akoranga

Kanohi ki runga i te roa katoa, kaua e titiro ki te poi.
Tu iti, whakamahi i nga waewae.
Kaupapa mapi-wawe, kaua he piripi.
Tere takaro i te pokapokanga 3.
Whakatapu i te whakatakoto ki te mowhiti tawhiti ia wa.

3 Lines Conditioner

8 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 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.

Tīpako: Reaction conditioning

5 Conditioning Triangle

6 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.

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?