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Pencak silat · Basic · b1

Stances and balance at home

At home 6 min 1 to 2 players One room

Ready when: nothing, this is the first card.

Start a session

What you are learning

The stances of pencak silat (a wide, low stance and the front, back and side stances) and stepping along a line in set patterns, ending each step in a stance. Every technique starts from a stable stance.

Words on this card Stance, Step patterns
Stance
A fixed position of the feet and legs, such as the wide, low stance or the front, back and side stances.
Step patterns
Set ways of stepping: in a line, to the side, at an angle.

Set up

A clear floor and a line of tape.

Weather: any weather indoors

The base setup for pencak silat

Show it first for the one teaching

  1. Wide, low stance: feet wide, knees bent over the toes, back straight, fists at the waist.
  2. From standing, step into a front stance, then a back stance, then a side stance.
  3. Step along the tape: in line, to the side, then at an angle, landing in a stance each time.
  4. Balance on one leg for 5 seconds.

Your part while they practise

Show a wide stance from the side.

Step by step

  1. Hold a wide, low stance for 10 seconds.
  2. The front, back and side stance from standing, arms at the waist.
  3. Step patterns along the line (in line, to the side, at an angle), each ending in a stance.
  4. One-leg balance.

How much: 3 holds and 5 step patterns 6 min a session 3 days a week

Say one thing Pick one line from "What you will see" for today and say only that.

The game: Statues

You call a stance; the child takes it and holds; the steadiest wins.

Who plays: the child against you, or two children.

How to play, turn by turn
Turns
  1. Call "wide", "front", "back" or "side"
  2. Both take the stance and hold it while you count to 10
  3. The judge (you, or the other child) watches for wobbles
  4. 8 calls
Fair play
A grown-up holds each stance for 20.
Points
1 point for each stance held to 10 without moving the feet; 1 point for knees over the toes.
Fouls
No points for that call
  • The wrong stance
  • The feet moving
  • The back rounding
Winning
More points after 8 calls.
Stars
  1. 6 points for 1 star
  2. 11 points for 2 stars
  3. 15 points for 3 stars

Easier or harder

Easier

A higher stance.

Harder

Hold 20 seconds.

What you will see, and what to say

  • the knees cave in Knees over the toesPush the knees out.
  • the back rounds Chest upLook ahead.

Self-check

10

Hold a low stance for 10 seconds, 3 times.

Stop and get a coach when

Pain in the knee or hip.

Fitness for this

Warm up first: how to warm up, at workonfitness.com. For strength and stretching, its exercise library shows each exercise step by step, with an easier version.

This card trains stance, leg strength, balance.

awiseathlete.com/sports/pencak-silat/pencak-silat-b1