Leg Strength and Foot Speed

[Mr Epee]

I'm starting this as a new thread because it is a great question that was about to get buried in the practicing at home thread.

Originally Posted by Ms Epee

I need some good drills to get my legs stronger so my footwork tempo can be quicker. Anyone have ideas?

First, I am going to answer the simple question. Practice lots of footwork, slowly and very correctly. Then you when you are happily undercontrol of yourself, you can end your training session with the following drill...

1st couple of weeks: 100 up-tempo jump-rope hops followed immediately by 10 quick and powerful step-lunges. ----- Rest 30sec-1min

When comfortable, you can change the 100 rope-hops to 20 plyometric side-to-side bench jumps... followed by the step-lunges and the same rest/recovery period

Perform 3-5 sets, each night after practice, and don't forget to stretch afterwards.

Now, I'm going to ramble for a little while.

I just re-read Sports Speed by Dintiman/Ward, published through Human Kinetics. It is a very good book, but it is focused on traditional sports like football/basketball/track. However, the experienced fencer can theme and re-apply.

When you talk about strength and speed, you are generally dealing with the explosive power needed to produce acceleration and then the strength needed to stabilize and control various resulting inertias.

Interestingly, one of the most important factors in developing speed, particularly when discussing fencing, is the ability to perform exact, efficient movements, while being relaxed.

The first key factor in developing speed is practicing slowly, focusing on the technique, and really truly listening to your body. Being aware of your body is essential for developing speed of any kind, because it provides vital feedback in determining the efficiency of your movement. You can in turn use that feedback to eliminate the development of unnecessary inertias.

Think about how important it is for a runner to maintain a relaxed upper-body... Even though it is their legs that produce the speed, a relaxed upper-body means that very little effort is required of the muscles to stabilize the extraneous inertias generated by unnecessary movements.

This is type of slow relaxed training is extremely important; it is something that anyone can do. There are many other speed development exercises available, various plyometrics, power-assisted, pre-exhaustions, etc… but an extremely small number of people are at a point where they need to start looking to those training methods for assistance. In fact, participating in those advanced training programs without proper knowledge/supervision can end an athlete’s career.

Remember that footwork drills are delayed gratification exercises. The work that you put in one season usually shows itself in your results the next season. It takes time, and in time you will become faster, even without focusing on speed, because you are more comfortable.

Being quick to the wrong distance is a disaster, so remember it's not always about speed on the piste.

[Allen Evans]

Too many fencers have come to me desiring "better attacks" and been surprised when I've started them out on simple footwork: advance, retreat, and lunge. I'm a Nazi for good footwork technique and I'm surprised how few fencers have it.

Almost in every case a fencers inability to have fast footwork is because their footwork technique is inhibiting their ability to get their available power to the floor, or their inability to control their momentum in their footwork. If you're not comfortable making advances in the first place, it's difficult to have a quicker advance!

This bears repeating:

Originally Posted by Mr Epee

The first key factor in developing speed is practicing slowly, focusing on the technique, and really truly listening to your body. Being aware of your body is essential for developing speed of any kind, because it provides vital feedback in determining the efficiency of your movement.

Most fencers practice footwork too fast, at least initially. Without this feeling of the "efficiency of your movements" the fencer can never learn when to push, stop, pull, or what muscles are doing what: they are mostly a loose assembly of parts moving up and down the strip.

Being smooth always comes before being fast.

On a side note, I really like the books by Human Kinetics. They have a variety of titles that are applicable to training fencers. I especially like "Athletic Body in Balance" (I believe that's the title) and use exercises from it often.

Allen Evans
Dominion Fencing

[Epeecurean]

Just to add to this -- I not sure if it's Lukovich or Szabo, but in one of these books they have an excellent set of inductive exercises to develop the kinesthetic feel and technique of footwork.

Practising slow footwork not only hones technique to be more efficient and balanced, but is valuable to learn in order to be able to mix up your footwork tempo. Lots of fencers move too fast with too big steps.

[parryDoh]

Another good book out there is called "core performance" by mark verstegen. It helps with explosive power, stretching, flexibility, strength, balance, core strength, and helping making a athlete more injury resistant.

[esskreemr]

A jump rope is also a very effective tool for increasing foot speed and coordination. The key is to change rhythm deliberately. Switch back and forth between feet, change speed, change foot position. All of these help increase the hand-foot-eye coordination pathways.

I used to keep a hacky sack in my fencing bag. One thing that I've noticed is that I was able to hit the hacky sack more after having fenced. There is a relationship there too.

[Pauli]

what's a hacky sack? (sorry, language barrier.....)

[Zilverzmurfen]

Yeah, I'm pondering too!

[ThatReallyHurt]

It's the little beanbag that you kick whilst attempting to stay somewhat stationary... you know, kick it upwards with the inside of your foot, then bounce it off your knee, then spin around and kick it with the bottom of your foot... that sort of thing.

For those who can't do it (like me), it can be very frustrating...

[parrythis]

The perception that a fencer has fast footwork is created by two things:
a) the ability to move their feet quickly on demand (as has been covered well by the posts so far, and
b) the ability to sense their opponents preparations to move and reacting in a timely manner.

In other words, moving quickly is 50% deciding to move and 50% actually moving. The "deciding to move" is the part I want to address.

In our Salle, we often do "rope drills". (two partners keeping a 6' rope taut between them while advancing and retreating) My best effort at keeping the rope taut happens when I keep my gaze fixed on my partner's head/eyes. The head is the tell-tale for knowing when and where your opponent is going to move. A person tends to lead with their head, shifting their weight ever so slightly just before they move. Of course, the better balanced the individual, the smaller and quicker this happens, but it helps to keep your focus up on the opponents head, not their torso, and certainly not their blade. Doing this will help to get the "deciding to move" part of the process out of the way as early as possible. The rest is up to the feet.

[Go? Fencing?]

Here's something incredible simple to strengthen your legs: Just stand in en guarde, for a long time. By a long time I mean until your thighs are burning, and when you feel like you're just about to fall down, bend your knees more. I often do this while I'm brushing my teeth, and as a result, I have stronger legs (I'm beginning to see results after only a few times of doing this), and very clean teeth. Sometimes, instead of doing it while brushing my teeth, I read a book. This variation can also help you keep your arm in position. And you get a chance to read, while strengthening your legs.

[Larrison]

Originally Posted by ThatReallyHurt

It's the little beanbag that you kick whilst attempting to stay somewhat stationary... you know, kick it upwards with the inside of your foot, then bounce it off your knee, then spin around and kick it with the bottom of your foot... that sort of thing.

Check out http://www.footbag.org/ if you want to see more on this. Hacky Sack was one version of this, sold by Wham-O corporation in the US. You can play as individual or team freestyle (one person or a group of people kicking the sack around), or if you're really into this, there's a version of badmitton/ volleyball that's played over a net with two teams. That's a variation on an old Chinese game, where you can play but only use your feet to hit/ kick/ catch the sack back and forth over a net.

The most common I've seen on this is for a group of folks to stand in a small circle and catch/ kick the sack back and forth, only using your feet.

And in my case, demonstrate exactly how uncoordinated and slow I am.....

[Mr Epee]

I'm a little confused by this one though.

Originally Posted by Go? Fencing?

Here's something incredible simple to strengthen your legs: Just stand in en guarde, for a long time. By a long time I mean until your thighs are burning, and when you feel like you're just about to fall down, bend your knees more. I often do this while I'm brushing my teeth, and as a result, I have stronger legs (I'm beginning to see results after only a few times of doing this), and very clean teeth. Sometimes, instead of doing it while brushing my teeth, I read a book. This variation can also help you keep your arm in position. And you get a chance to read, while strengthening your legs.

I'm not saying that it isn't a good idea, but here's my thoughts. My first reaction is that this is may be a good training technique for someone who is absolutely out of shape. My experience being more geared to athletic scenarios where a basic level of fitness has already been achieved.

From the athletic standpoint, I would think that this exercise has more to do with strengthening the large slow twitch muscles. If that's the case, then it would actually slow down an athlete in the long run of a training program. The exercise could be modified so that every few seconds someone is giving the fencer a push off-balance. This would gear the exercise towards the smaller parts of the muscles that provide quick stabilization. In that case, I would be able to imagine some good results.
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Jump-roping - Good advice

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Hackey Sack... That's good too. The rest of the world plays a lot more soccer than folks do in the US. Both of these activities, provide tons of timing, and body control experience, that crosses over well to fencing.

[Teme]

Originally Posted by Mr Epee

The exercise could be modified so that every few seconds someone is giving the fencer a push off-balance. This would gear the exercise towards the smaller parts of the muscles that provide quick stabilization.

Or, perhaps, even stand on a balance board. No need for pushing then...

[esskreemr]

Originally Posted by Zilverzmurfen

Yeah, I'm pondering too!

Perhaps you know it as a footbag. Hacky Sack is a brand name that has become synonymous for "footbag". Actually, most Americans would know what a Hacky Sack is but would draw a blank if you called it a footbag.

[Zilverzmurfen]

Originally Posted by esskreemr

Perhaps you know it as a footbag. Hacky Sack is a brand name that has become synonymous for "footbag". Actually, most Americans would know what a Hacky Sack is but would draw a blank if you called it a footbag.

No, sorry. I tried to figure it out by TRHs description but I don't think I have ever seen one.

However, I Googled it and found some very descriptive websites including pics so now I have at least a faint idea of what you're talking about! From what I read it sounds like good foot-training.

[Mr Epee]

Originally Posted by Teme

Or, perhaps, even stand on a balance board. No need for pushing then...

That gives me a great idea for a new training exercise for kids.

Thanks

[Coup de Grace]

I'm a fan of jump rope as well. Excellent cardio while building calf and quads.

Has anyone used the lateral strength devices (I believe one is advertised on this site)? I have them in other sports. I think they are used to build an explosiveness in the legs and therefore greater speed.

[Go? Fencing?]

Originally Posted by Mr Epee

My first reaction is that this is may be a good training technique for someone who is absolutely out of shape. My experience being more geared to athletic scenarios where a basic level of fitness has already been achieved.

Okay, so I guess I'm not in as good shape as you are.

But anyway, it does help for when I fence with my knees bent a little extra, to get lower. I can feel my left thigh get tired, and that's where this exercise helps me.