CPP                           Circuit training   (for footwork)

 

Workout is prepared for 3 fencers per exercise (max number of people 18). Format of exercise: Station 1 – 20 seconds of exercise for each person → station 2 – 20 seconds of exercise for each person → station 3…

Circuit is to be done 3 times.

Overall time for session 20 min. Training should be done minimum once a week maximum twice a week with at least one day’s break + maximum speed and effort.

 

Exercise 1.

Vertical bench jumps. Starting position is over the bench with feet on both sides. Jumps are to be repeated on and off the bench one after another with no break between them and with as short as possible contact with the floor. (Suggestion: if available place a thin mat on the floor under your feet.)

 

Exercise 2.

Fencing steps forward and backward continuously between lines (distance 2m).

(Speed of steps should allow the proper fencing position to be maintained)

 

Exercise 3.

Bench exercise. Starting position is with one foot on the edge of the bench. Exercise is done by changing the foot on the edge of the bench with a jump. Attention to your position: not leaning back, foot is moving up towards the bench edge not diagonally with as short as possible contact with the floor. (Suggestion: if available place a thin mat on the floor under your feet.)

 

Exercise 4.

Step and lunge exercise. Step lunge recover step lunge recover step lunge recover …

 

Exercise 5.

Sprinting exercise. Distance between lines 3m. Sprint from start line to the finish line and sprint back to the start line.

 

Exercise 6.

Steps forward and backward. Distance 2m → 4m → 2m. Start line → steps forward to 2m line → steps backward to start line → steps forward to 4m line → steps backward to start line.

(Speed of steps should allow the proper fencing position to be maintained)

 

 

And don’t forget

 

1.            It is the quality of your training that counts not just amount of it.

2.           Regular practice = improvement.

 

 

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