Fitness Routines for Fencing

The following fitness routines are courtesy David Littel of the Liberty Fencing Alliance.  David has been coaching foil fencing for the last 10 years on a volunteer basis. In his training as a coach, he has attended the U.S.F.A. coaches college several times and has studied with a number of high level coaches. He was a member of the 1988 U.S. Olympic Fencing team.

Plyometrics


 



  • 1 minute hopping, jumping jacks and hopping in circle. Rest and do it again.
  • 2 x 10 vertical leap
  • 2 x 10 standing broad jump
  • 2 x 10 fencing position leaps
  • 1 minute jogging at different speeds
  • 2 x 10 jump up and catch the knees

 


Jump rope circuit training


 



  • Jump for 2 minutes then stop for short stretch
  • Now 60 seconds of jumping, keep up the pace, change steps as you like.
  • Alternate one minute of jumping with the following 6 strengthening exercises (which should not take more than one minute each)
  • 2 sets of 15 pushups
  • 2 sets of 15 tricep dips (on bench)
  • 1 minute of squatting with little pulses
  • move through sun salute positions a number of times keeping hands and feet on ground, low push, cobra, downward facing dog.
  • 50 crunches
  • 20 second plank on elbows, both sides and back

 


Jump rope fitness routine


 



  • 2 minutes then stop for short stretch
  • 2 minutes, two feet hopping and skipping
  • 30 second rest
  • 3 minutes, use a variety of steps, end with double jumps
  • 30 second rest
  • 2 minutes, easy catch breath, simple movements
  • rest
  • 1 minute really fast

 


 


Step aerobics


 


General: Good program to do on your own, start with one step then double them up.


 


Single step


 



  • Step up starting with right foot step down 25 times
  • Same beginning with the left foot
  • Step knee up right knee 25 times then left knee 25 times
  • Step kick butt with the right foot 25 times then left foot 25 times
  • Step kick forward, step down step back 25 times each foot
  • Starting on the end go across and back 25 times
  • Standing on the step lunge alternating legs 25 times
  • Step up and shoot jump shot 20 times on each leg

 


Two steps


 



  • Jump up walk down 2 times 10
  • Step up with right foot and leap 2 times 10
  • Step up with left foot and leap 2 times 10
  • Stand with feet on either side of steps, jump up walk down 2 times 10 set


Plyometrics


 


General: Good with a group or alone


 



  • Hop on two feet for thirty seconds, one foot and change for 15 seconds each, jumping jack, around the world, fast feet. Rest then do one or two more times
  • 6 standing broad jumps, 3 times
  • 8 jump up and kick butt, 3 times
  • on guard, jump from foot to foot 5 rounds, 3 times
  • 10 jumps side to side, 3 times
  • skipping for speed, 3 strips
  • skipping for height, 3 strips
  • one foot hopping across strip and other foot back, 3 times

 


Plyometrics


 



  • Jump for 30 seconds with hands above the head.
  • Jump with knees to chest hands stay in front
  • Long jump stick the landing 6 times
  • Squat jump for 15 seconds
  • Jump side to side
  • Jump forward and back
  • 180 degree jump
  • bounding, jump off one leg and land on the other

 


Plyometrics in a small space


 


Good for a short basement work out



  • 2 minutes of warm up Hop on two feet, one foot, jumping jack, around the world, fast jog, high knees. Stretch a bit, then do one or two more times
  • 5 jump up and kick butt, 2 sets
  • on guard, jump from foot to foot 5 rounds, 2 times
  • 5 jump up and grab knees, 2 sets
  • 6 jumps side to side, 2 times
  • 100 jumping jacks

 


Jump rope fitness routine


 



  • 2 minutes then stop for short stretch
  • 2 minutes, two feet hopping and skipping
  • 30 second rest
  • 3 minutes, use a variety of steps, end with double jumps
  • 30 second rest
  • 2 minutes, easy catch breath, simple movements
  • rest
  • 1 minute really fast

 

Fitness Routines for Fencing by

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