Footwork

Footwork is an important tool for fencers. It is the foundation of our game. I try to work my footwork at least 3 times a week outside of fencing. Below I have listed some footwork exercises that I use.


   45 sec                           30 sec                                 10 sec


Normal Speed:                     Fast:                            Fastest:

Advancing                        Advancing                    Advancing
Retreating                         Retreating                     Retreating
Break 20 sec

Normal Speed:                   Fast:                                Fastest:

3 Advances-Lunge        3 Advances-Lunge            3 Advances-Lunge
3 Retreats-Lunge         3 Retreats-Lunge              3 Retreats-Lunge
Break 20 sec

Normal Speed:                        Fast:                         Fastest:

2 Adv, retreat-lunge          2 Adv, ret-lunge         2 Adv, ret-lunge
3 Retreat, Adv-lunge        3 Ret, Adv-lunge         3 Ret, Adv-lunge
Break 20 sec

Normal Speed:                      Fast:                            Fastest:

2 Adv, ret, Adv-lunge    2 Adv, ret, Adv-lunge    2 Adv, ret, Adv-lunge
2 Ret, Adv, R-lunge      2 Ret, Adv, R-lunge    2 Ret, Adv, R-lunge
Break 20 sec

Normal Speed:                         Fast:                          Fastest:

Adv, 2-R, A-fleche     Adv, 2-R, A-fleche        Adv, 2-R, A-fleche
2 Ret, Adv, R-fleche    2 Ret, Adv, R-fleche    2 Ret, Adv, R-fleche
Break-20 sec

Bouncing

30 sec          Forwards                        30 sec                  Backwards
Break-20 sec

10 sec          Bounce forward/backward for 10 seconds then Fleche        X5
Break-20 sec

10 sec    Bounce forward/backward for 10 seconds the Adv Lunge            X5

      also I use these as a part of my workout: 

2adv 2 half squats.  X15
2ret 2 half squats.  X15

2adv 2 half squat jumps.  X15
2ret 2 half squat jumps.  X15

Big bounce adv smaller bounce ret....regular bounces with big adv
Big bounce ret smaller bounce adv....regular bounces with big ret

Adv...jump back ret half squat kick step lunge
Adv...jump back ret half squat fleche

I do not use all of these at once, just a combination. It is important to train, but not to over train!

   Courtney Dumas