— HUI WHAKAPAIPAI

Ngā Pūtake Whakatakoto Waewae (U12)

Block and Bank · 38 meneti · 6 akoranga · I hangaia 8 September 2026

Rōpū Tau: U12
Aronga: Whakatakoto Waewae
Wā: 38 meneti
Mahi: 6

Pivots, tū, me te taurite. Mahi kua iti te kī, engari ka hua — te whakatakoto, te tiaki, te mutunga, te tīkina pōro. 45 meneti ka whakatika i te nuinga o ngā raru.

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 Stride-Stop & Jump-Stop Series

10 min Uaua: Āmata Tau: u12 Papa: Katoa

Ka papatahi te kaiokani i te tere ki te ture, ka mahia te stride-stop (1-2 tapuwae) ki te raupapa hara, katahi ka jump-stop (papatahi nga waewae) ki te waenganui arawai, katahi ko te stride-stop ki te raupapa hara tawhiti, ka mutu ki te tukutuku.

Ko te mahi waewae te kaupapa e whakawehi ai te pai mai i te pai rawa. Ka whakatutuki tenei raupapa ki te tohu o te mahinga o te tinana.

Ngā tohu akoranga

Stride-stop: ko te waewae o waho e topa tuatahi, katahi ko te waewae o roto. Ka taea te hurihuri e tetahi waewae.
Jump-stop: ka topono te papatahi waewae ki te whenua i te wa kotahi. Ka taea te hurihuri e tetahi waewae.
Ki raro i te tahu — koki waewae whakatahe, kia rite ki te whakaarero.
Kaua e riro te whakatika — whakahaere te tahu, kaua e whiwhiria.
Nga kanohi ki runga i te wa katoa — kite i te papa.

3 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

4 Drop-Step to Power Layup

8 min Uaua: Waenganui Tau: u14 Papa: Haurua

Kaimahi pou i te pokapū, te poi i whakuwhakua mai i te pakitara. Hopu ki ngā ringa e rua, kite i te takitaki a te kaiwhakamarumaru, taka-hikitanga ki te pokapū, whakamutua ki te power layup mai i ngā waewae e rua.

Mea whakahaere pou nui—ka pai tēnei i te ia taumata — he nui ake te kaimahi, he uaua ake te whakakati.

Ngā tohu akoranga

• Whakaatu i te ringa whāinga ki runga i mua i te hopu
• Ringa e rua, poi ki te kauwae, oki puta
• Kite i te kaiwhakamarumaru—kaua e titiro
• Taka tō waewae tuarongo ki te pokapū
• Mana mai i ngā waewae e rua, whakamutua ki te dunk kaha tonu, te layup pāhekeheke rānei

5 Mikan Drill

6 min Uaua: Āmata Tau: u12 Papa: Haurua

He mahi whakamutunga tūturu i aineia ki a George Mikan. Ka whakawhiti te kaimokopono i ngā tīhoi māuī me ngā tīhoi matau i raro i te rīma, kore te poro.

Ka whakatupu i te ahuatanga ki roto i te pīro me te ako i te ringa tuarua mō ngā whakamutunga ora.

Ngā tohu akoranga

• Whakamahia te papa whakakoki
• Pokapū ki runga i ia whakamutunga (pokapū matau mō te ringa matau)
• Tukuna i te marama o te matamata, kāore te whakaheke kaha
• Whakahoki tere, kaua e whakaae ki te poro ki te papa
• Peke waewae kaha i te papa

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?