Get Me Outta Here Fast!

[D'Artag-NOT]

Can anyone recommend some good drills to help me increase the speed of my advances and retreats? (Note: "Just move faster" is not what I would consider a helpful response . . . )

Thanks.

[kalivor]

For advancing, I find that trying to force the centre of gravity downwards is a good way to develop an accelerating advance.

You can also try resistance training. Find someone to pair off with, and take turns advancing/retreating while your partner creates resistance by pushing back against you.

I've also had teammates take some sort of jumping aerobics class, and they says it does wonder for their explosiveness on piste ...

[achilleus]

The way to speed up consists of two very important factors:

1. Efficiency of Motion
2. Physical Muscle

So, what kind of drill are you looking for?

Economy of Motion?
Physical Training?

Perfecting your fencing technique is one way to get faster. Weight balanced, use both your legs, etc...

The other, is hitting the gym and the track. Resistance training, sprints, jump rope, etc...

There are fencing specific drills to build leg muscle, such as doing rows of advance-squat, that however is pretty much resistance training.

The other thing to consider is that overall speed isn't always the issue. Better distance can overcome deficiencies in speed, as can eye/reaction timing, and just timing in general.

Also, I've heard some theories that overall speed is pretty much set in stone, either your fast, or your not. Physical training only helps increase speed, at most, by 10%.

[keith]

Originally Posted by D'Artag-NOT

Can anyone recommend some good drills to help me increase the speed of my advances and retreats? (Note: "Just move faster" is not what I would consider a helpful response . . . )

Thanks.

what you could try is footwork drills that work on 'relative' speed - I assume you care most about a quick acceleration from an advancing opponent to prevent them closing distance?

try a mirroring drill - have your partner step forward back; you simply mirror their steps (while looking up at their chest/face, depending on preference ), don't look at their feet!

Start slowly, working at short lunge distance - this makes it less easy to keep distance initially, but once you get the knack you can then work up speed. Then while they are advancing and you retreating, practice breaking distance with a couple of quicker steps.

[D'Artag-NOT]

Originally Posted by achilleus

I've heard some theories that overall speed is pretty much set in stone, either your fast, or your not. Physical training only helps increase speed, at most, by 10%.

I'll take 10% if I can get it.

My coach has specifically encouraged me to improve the speed of my retreat. I already do some strength training (leg presses, leg extensions, leg curls), coupled with resistance/aerobics training (rowing machine and a little bit of jump rope).

I think what I need is more a matter of technique and of getting accustomed to moving fast (or faster, at least). I grew up with a congenital heart defect and was, perforce, completely non-athletic until I was 23; I never even really learned to run. So I'm at a disadvantage here and really glad for any advice y'all can give.

[achilleus]

Originally Posted by D'Artag-NOT

I'll take 10% if I can get it.

My coach has specifically encouraged me to improve the speed of my retreat. I already do some strength training (leg presses, leg extensions, leg curls), coupled with resistance/aerobics training (rowing machine and a little bit of jump rope).

I think what I need is more a matter of technique and of getting accustomed to moving fast (or faster, at least). I grew up with a congenital heart defect and was, perforce, completely non-athletic until I was 23; I never even really learned to run. So I'm at a disadvantage here and really glad for any advice y'all can give.

So start sprinting. On the track. In the fencing club using footwork.

For the footwork sprints:
Not every day.
Short sprints at top speed.


Also, Keith mentioned relative speed. That's a great way to make people think you're faster than you are. One way to accentuate that is to go even slower in your preparations....

Also, weight training for speed is different than merely lifting weights. For example, jump squats are a great way to improve speed, explosive abiltiy, and strength.

[keith]

If you are a foilist it is getting priority and then speed changes that are key - that last action to deliver the hit is the only one that has to go fast. Just becuase everyone else wants to charge up and down the piste at 100 miles an hour doesn't mean you have to.

Try focusing on simple actions to gain priority - simple beats in all the different lines, these make excellent attacks into preparation, then nice languid footwork that only explodes at the end to deliver the hit. Slow footwork can also draw sucker counter attacks from fencers who don't expect that sudden burst at the end.

and this is good simple advice for helping develop that sudden burst of speed;

Originally Posted by achilleus

For the footwork sprints:
Not every day.
Short sprints at top speed.

[ReverseLunge]

Originally Posted by D'Artag-NOT

Can anyone recommend some good drills to help me increase the speed of my advances and retreats? (Note: "Just move faster" is not what I would consider a helpful response . . . )

Thanks.

You need to lose weight. A lot of weight.

[Elemental]

Originally Posted by D'Artag-NOT

My coach has specifically encouraged me to improve the speed of my retreat.

You might want to consider the distance of your average step backwards.

I found that my retreat speed increased rapidly when I started training for leg flexibility. I was able to stretch my back leg out further so I was taking longer steps. At first I moved slower but after a short time I was taking quick - long steps backwards. If I needed to slow down I just took shorter steps.

Just my imput.

[keith]

Originally Posted by Elemental

You might want to consider the distance of your average step backwards.

I found that my retreat speed increased rapidly when I started training for leg flexibility. I was able to stretch my back leg out further so I was taking longer steps. At first I moved slower but after a short time I was taking quick - long steps backwards. If I needed to slow down I just took shorter steps.

Just my imput.

.. the only tactical problem with long steps is that your opportunities to change direction are reduced - great for running away, bad for turning retreat into attack. But the long step combined with a well timed extension of the arm to stop hit is brilliant - especially if you have nice gangly arms and legs

[Elemental]

Originally Posted by keith

.. the only tactical problem with long steps is that your opportunities to change direction are reduced - great for running away, bad for turning retreat into attack.

True. What you can do when taking a long back step is extend your arm and lift your front foot in mid-step and fall into a lunge. It doesn't lend itself to easily advancing afterwards but it is a direction change.

I see your point though.

[Waterfowl]

you might be able to work out with ankle weights on.

[achilleus]

Originally Posted by Waterfowl

you might be able to work out with ankle weights on.

Those have been shown not to work.

[keith]

Originally Posted by Elemental

True. What you can do when taking a long back step is extend your arm and lift your front foot in mid-step and fall into a lunge. It doesn't lend itself to easily advancing afterwards but it is a direction change.

I see your point though.

its that wonderful aspect of footwork - no end to the variations. The real trick to master is having it all in your kit bag and using the right movement at the appropriate time...

one day.

[D+F+P=Hadouken!]

I have a lunge band that is really helpful for improving strength in the back leg. Its a bungee cord attached to the wall, with the other end attached to a belt on your waist. This has improved my lunge speed alot. Another one is to wear a weight belt while doing footwork. Do squats and calf raises, as well a plyometrics. Anything to improve your fast twitch muscle mass. Good form doesnt hurt either.

[Elemental]

Originally Posted by D+F+P=Hadouken!

I have a lunge band that is really helpful for improving strength in the back leg. Its a bungee cord attached to the wall, with the other end attached to a belt on your waist.

Sure, you may call it a lunge band, but we all know it's a leash. Your parents probably have to keep you tied the wall or else you'll wander all over the place, getting into trouble.




Sorry couldn't resist

[electricepeeist]

We have the lunge-band as well. Doing footwork with it is also useful, as is having someone pull on a band attached to your waist, at the pull, you lunge. Apparently helps with explosiveness. Just practice doing the footwork slowly and correctly so it will be more correct and efficient when you try to do it faster during bouting. My coach told me "you're not very fast, so you need to work on a long, slow, good lunge." A bit stinging, but the message is probably true- if you have the reach and you aren't able to become really fast, it's probably best to work on getting a really good lunge down.

[Eskrimador]

It's important to remember to keep your head level i.e. not bobbing up and down when going forward or backward. This will make your movements more efficient and quicker.

[D+F+P=Hadouken!]

Oh yeah, just do lots of footwork drills. When you do footwork drills so long that your legs hurt, and then after a while, they no longer hurt, and then you can no longer feel them... thats enough footwork for a day.

[frenzl]

do the footwork in smaller steps. very clean crisp and very very short.