Notes from the conditioning session given by Matt Kearns of Solent University at Lymington Walhampton Fencing Club in April.
Muscular tightness restricts your body’s ability to move. Identify where you may be tight!
If you find muscles that are tight then consider performing specific static stretches to lengthen them. These can be done multiple times daily.
Loosen off with dynamic movements before exercise!
Fencing is power based and so conditioning work should be too! Why run distances when you can run multiple sprints. Much more power based, much more specific!
Exercises that could be used to improve movement patterns and increase power:
- Bodyweight squats
- Squat Jumps and Frog Jumps (speed and soft)
- Split squats
- Back lunges
- Split lunges (soft and speed)
- Walking lunges
- Lateral squats
- Push ups 0 Supine row with partner?
- Sprinting from 3 point start
- Pogo jump
- Skipping / stair running (requires equipment)
Conditioning sessions need not exceed one hour. Remember quality is much more important than quantity.
All exercises need to be performed with full intent!