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Typical Practice Schedule

A typical practice is 2 hours.

  • Warmups - 15-30 minutes (they speed up as the team gains experience. Roll is taken during warmups so be there) (our fitness goal is to do all 4 in 20 min)
  • Footwork Exercises 15-20 min - Footwork is the key to fencing and builds up fencing strength and endurance.
  • Fencing Drills - Partnered drills or games 
  • Bouting - remaining time, until stretches
  • Stretch out - final 10 min of practice is stretching time

There are four warmup menus that we perform (The names are as weird as the exercises, video examples to follow)

Menu 1: Each menu follows the same basic pattern of exercises to balance strength agility and coordination.

  • Boxing Hops (traveling exercise)
  • Alterna-Jacks (calisthenic exercise)
  • Water-Benders (Dynamic Stretch and Strength)
  • Jumping Fish (Dynamic Core and Strength)
  • Medicine Ball Snaps (Plyometric Core Strength)
  • Jailhouse Pushups (Core Strength equivalent of 20 pushups)

Menu 2:

  • Ballet Kicks
  • Crazy Clock
  • Over-Unders
  • Ninjas Bonnet
  • Russian Twists
  • Twisty Pushups

Menu 3:

  • Drownies
  • Crabs
  • Lunges
  • V-Ups
  • The Box Pushups

Menu 4

  • Cotton-Eyed Joes
  • Cheerleaders
  • Death Jumps
  • Starfish
  • Around the World
  • Clapping Pushups

Each of these exercises are meant to build fencing strength and emphasize concentration.

  • Traveling Exercises are done forwards and backwards and are: plyometric, cardio vascular and agility
  • Calisthenic Exercises work coordination agilty and cardiovascular strength
  • Plyometric Exercises emphasize explosive strength
  • Dynamic Stretches lengthen the muscle fibers and warm them up for exertion
  • Core strength is emphasized in many of these exercises because it is key to fencing.

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