CPP Footwork workout.

Workout contains footwork exercises with attention to technique and balance. Workout should be done at least twice a week preferably on top of regular footwork training. It should take around 20 – 30 min.

Exercise 1.

Steps forward and backward along the piste length with extreme attention to the technique. Steps should be done slowly with a pause between them. With attention to moving the back foot quicker than front foot.

Number of repetitions 2 (forward and backward counts as one rep.).

Exercise 2.

Steps forward and backward along the piste with extreme attention to the technique. Steps should be done in form of two steps slow - pause → two steps fast - pause. With attention to moving the back foot quicker than front foot.

Number of repetitions 2 (forward and backward counts as one rep.).

Exercise 3.

Step and lunge exercise. Exercise contains step forward – pause - step and lunge recover and two steps back. With attention to very slow start of step lunge and strong acceleration at the end. Rhythm of exercise: slow step - pause → slow start of step lunge with strong acceleration at the end - pause → quick recovery → quick two steps back.

Number of repetitions 2 (one length of piste counts as one rep.).

Exercise 4.

Maintain the distance. Exercise must be done with partner. Both fencers facing the same direction. Distance between them not more than 2m. Fencer in front performs a “fencing a shadow” match; fencer behind needs to maintain the same distance all the time.

Exercise should be done with a speed which allows both fencers to keep a proper fencing position (ideal is around 70% of the maximum speed of the leading person with change of rhythm all the time).

Number of repetitions 4 x 2min. with 1min. break between. One fencer leads twice and maintains distance twice.

And don’t forget

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

2. Your performance is in your own hands.

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