The following fitness routines are courtesy David Littel of the Liberty Fencing Alliance. David has been coaching foil fencing for the last 10 years on a volunteer basis. In his training as a coach, he has attended the U.S.F.A. coaches college several times and has studied with a number of high level coaches. He was a member of the 1988 U.S. Olympic Fencing team.
Plyometrics
- 1 minute hopping, jumping jacks and hopping in circle. Rest and do it again.
- 2 x 10 vertical leap
- 2 x 10 standing broad jump
- 2 x 10 fencing position leaps
- 1 minute jogging at different speeds
- 2 x 10 jump up and catch the knees
Jump rope circuit training
- Jump for 2 minutes then stop for short stretch
- Now 60 seconds of jumping, keep up the pace, change steps as you like.
- Alternate one minute of jumping with the following 6 strengthening exercises (which should not take more than one minute each)
- 2 sets of 15 pushups
- 2 sets of 15 tricep dips (on bench)
- 1 minute of squatting with little pulses
- move through sun salute positions a number of times keeping hands and feet on ground, low push, cobra, downward facing dog.
- 50 crunches
- 20 second plank on elbows, both sides and back
Jump rope fitness routine
- 2 minutes then stop for short stretch
- 2 minutes, two feet hopping and skipping
- 30 second rest
- 3 minutes, use a variety of steps, end with double jumps
- 30 second rest
- 2 minutes, easy catch breath, simple movements
- rest
- 1 minute really fast
Step aerobics
General: Good program to do on your own, start with one step then double them up.
Single step
- Step up starting with right foot step down 25 times
- Same beginning with the left foot
- Step knee up right knee 25 times then left knee 25 times
- Step kick butt with the right foot 25 times then left foot 25 times
- Step kick forward, step down step back 25 times each foot
- Starting on the end go across and back 25 times
- Standing on the step lunge alternating legs 25 times
- Step up and shoot jump shot 20 times on each leg
Two steps
- Jump up walk down 2 times 10
- Step up with right foot and leap 2 times 10
- Step up with left foot and leap 2 times 10
- Stand with feet on either side of steps, jump up walk down 2 times 10 set
Plyometrics
General: Good with a group or alone
- Hop on two feet for thirty seconds, one foot and change for 15 seconds each, jumping jack, around the world, fast feet. Rest then do one or two more times
- 6 standing broad jumps, 3 times
- 8 jump up and kick butt, 3 times
- on guard, jump from foot to foot 5 rounds, 3 times
- 10 jumps side to side, 3 times
- skipping for speed, 3 strips
- skipping for height, 3 strips
- one foot hopping across strip and other foot back, 3 times
Plyometrics
- Jump for 30 seconds with hands above the head.
- Jump with knees to chest hands stay in front
- Long jump stick the landing 6 times
- Squat jump for 15 seconds
- Jump side to side
- Jump forward and back
- 180 degree jump
- bounding, jump off one leg and land on the other
Plyometrics in a small space
Good for a short basement work out
- 2 minutes of warm up Hop on two feet, one foot, jumping jack, around the world, fast jog, high knees. Stretch a bit, then do one or two more times
- 5 jump up and kick butt, 2 sets
- on guard, jump from foot to foot 5 rounds, 2 times
- 5 jump up and grab knees, 2 sets
- 6 jumps side to side, 2 times
- 100 jumping jacks
Jump rope fitness routine
- 2 minutes then stop for short stretch
- 2 minutes, two feet hopping and skipping
- 30 second rest
- 3 minutes, use a variety of steps, end with double jumps
- 30 second rest
- 2 minutes, easy catch breath, simple movements
- rest
- 1 minute really fast