How to Warm up Before Fencing
Fencing is a sport that develops cardiovascular fitness and overall muscular definition. Since this is an art that requires speed and precision, a proper warm-up is necessary.
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Instructions
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Begin With the Knees
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Stand up straight and place your feet hip-width apart. Bend very slightly at the knees, keeping the upper body tall and upright. Continue to bend and straighten, but don't bounce or move too quickly or deeply before your joints are warm. One strained knee can put your training back by at least a month.
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Move slowly, bending slightly more deeply with every 10 or so dips. Remember that fencing involves the arms and torso as well as the legs, but the knees are the most critical area in terms of lunging, retreating and pace of movement.
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Move to one side of a room that will allow you to cross freely from wall to wall or corner to corner. Lift one leg and step forward about 3 feet. Lunge down toward the floor until the front thigh is parallel to the floor. Never lunge lower than this or you might strain the knee. Move your back foot forward, stand tall and do the same again with the opposite leg, moving across the room.
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Lunge at home, down corridors at work and at the gym. The stronger your thigh muscles become, the more prowess your fencing footwork will display.
Warm Up the Neck and Torso
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Sit comfortably and roll your head from shoulder to shoulder. Don't make a complete circle by leaning your head back as this can strain the neck. Instead, stick with half circles.
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Lie on your back and pull your knees up to your chest. Slowly lower both knees to the floor on the left side of your body. Let them drop as far as they can for 3 breaths, and then slowly move them over to the right side. To gain a point against you in fencing, your opponent has to strike your torso with the tip of his foil or epee. The more quickly you can move your torso from side to side, the more easily you can avoid giving up easy points.
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Perform as many sit-ups each day as you can, and do sit-ups before a bout. This will warm up your lower back and give you a strong torso, which will greatly improve your posture, affect your balance and give you an edge when you are otherwise exhausted. An undisciplined torso will result in loose movements that are more prone to attack.
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Tips & Warnings
Fencing is a sport where personal physical discipline is key. Warming up properly before a duel is essential if your goal is to move so quickly that even spectators can't track your footwork. A proper warm-up of about 20 minutes is essential.
As a fencer, your knee health is of paramount importance in your workout regimens.
