Developing the balance required for fencing requires constant practice and consistent discipline. The ability to recover from a lunge requires skill, timing and coordination. Basic fencing drills help you develop footwork, but special exercises directly improve your balance, coordination and endurance. Do not perform these exercises as part of your fencing workout, perform them on off days or later in the day. Train with special exercises only twice a week. Consult a health-care practitioner before beginning any athletic program.
Step 1
Perform the barbell split squat. Hold a bar on your upper back, and stand with one leg in front of you and one leg in back of you, and your feet shoulder-width apart. Descend by bending both knees and keeping your torso vertical. Go down until your back knee nearly touches the ground. Perform 10 to 15 repetitions with one leg in front, rest, switch legs and repeat. Perform three to five sets.
Step 2
Perform split squats with the barbell held overhead. Keep your hands approximately shoulder-width apart. Maintain tension in your upper back by rotating your elbows out and attempting to pull the bar apart with your hands. It is much harder to balance in this manner. Do not perform more than 10 repetitions per set, as fatigue quickly becomes a factor.
Step 3
Perform overhead squats by hold the barbell overhead with your hands at least half again as wide as your shoulders. Maintain tension in your upper back by rotating your elbows out and trying to pull the bar apart with your hands. Stand with your feet shoulder-width apart and your toes turned out slightly. Go as deeply as you can when performing this exercise, and work up to 15 repetitions per set.
Step 4
Jump rope on your non-lifting days. Work up to 20 to 30 minutes per session. Initially start by jumping rope with both feet hitting the ground at once. As you become more comfortable, alternate feet, which will improve your balance.
Tips and Warnings
- Improving your balance is a matter of improving your strength in imbalanced positions. Do not lift while standing on a wobble-board or stability ball. These are mainly -- and effectively -- used to treat disorders. Unless you have a specific pathology that needs correcting, perform basic exercises to improve your balance and let your skill work in fencing class take care of the rest.
- Never lift without a spotter. Never perform any sort of squat outside of a squat cage or power rack.
Things You'll Need
- Barbell
- Squat rack
- Dumbbells
References
- "Strength Training For Fencers"; Harry James; 2007
- "Training for Speed, Agility, and Quickness"; Lee E. Brown, et al.; 2000
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