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.