Fencing is a combat sport in which competitors duel with swords. Three different weapons are used in traditional fencing: the foil, epee and saber, all of which are wielded differently and have different target areas and rules. Kendo, fencing that originates from Japan, uses bamboo sticks called shinai, which simulate battle with a Samurai sword. Fencers wear protective clothing and masks to minimize the risk of injury and points are scored when competitors make contact with their opponents' body. Fencing places a number of physical fitness demands on its participants.
Agility
Agility describes your ability to make rapid whole-body movements with changes of velocity or direction in response to a stimulus and is, according to Berndt Barth and Emil Beck, very important to a fencer. To develop this skill, you should perform agility drills. These can be performed using an agility ladder, marker cones, hurdles, obstacles and a variety of other equipment, which are available from specialist sports equipment suppliers.
Speed
Fencing requires fast reactions so developing speed is important. You can improve your speed by performing sprinting and reaction exercises. One of the best tools available for developing reaction speed is a reaction ball, which, when dropped, will bounce in random directions to which you have to respond as fast as possible. In 2010 reaction balls cost about $20 and are available from specialist sports equipment suppliers.
Endurance
Fencing bouts involve many attacks and counterattacks. According to Robert G. Price, you need good muscular endurance to avoid becoming fatigued during a match. Many of your attacks in fencing will be initiated with a lunge, so lower body muscular endurance is critical. Because your sword arm will be constantly moving while bearing the weight of the weapon, upper body endurance is also vital. Improve your muscular endurance by performing 15 to 20 repetitions of a variety of upper and lower body exercises, resting only 30 seconds between sets. Increase reps, sets and add weight as your endurance gets better.
Flexibility
It takes good lower body flexibility to make longer lunges and to lunge lower, which can help you reach your opponent while presenting a more elusive target. Because the lunging motion is used in most attacks, mobility and flexibility in the hips is important. Improving your upper body flexibility, particularly in your latissimus dorsi (lats), also may increase your reach. To develop your flexibility, stretch regularly, holding each stretch for 30 to 60 seconds, focusing on inner thighs, hamstrings, hip flexors, the gluteus complex (the buttocks muscles) and the lats.
Aerobic Fitness
Being aerobically fit will keep you from running out of energy during a fencing match. Aerobic fitness is developed by activities such as jogging, cycling and swimming. Keep your heart rate between 60 to 90 percent of your maximum for at least 20 minutes to get maximum benefits and perform aerobic training three or more days a week. You can improve your aerobic fitness and your muscular endurance at the same time with circuit training. Circuit training involves performing a sequence of body weight or weight training exercises, taking little or no rest between stations.
References
- "The Ultimate Guide to Weight Training for Fencing"; Robert G. Price; 2009
- "Sport Speed and Agility"; Michael Barnes and John M. Cissik; 2004
- "The Complete Guide to Fencing"; Berndt Barth and Emil Beck; 2006
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