Training Tips

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

 

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