How to Improve Fencing Footwork

Fencing footwork is simple: you must advance and retreat along a fixed line to remain within the strict, narrow boundaries allowed in a bout. However, you must stay crouched and tensed, ready to attack or defend with equal alacrity. It is this crouch that overwhelms many beginning fencers, as it takes a great deal of strength to maintain for any significant period.

Difficulty: Moderate

Instructions

Things You'll Need:

• Electrical or duct tape
• Squat press
• Barbells

Strengthen Your Quadriceps

1. Lunge regularly and repeatedly, walking in long lunges to strengthen the quadricep muscles on the tops of your thighs. These are the muscles that work hardest in a fencing bout, rather than the muscles of the foil or saber arm, as many people would expect. The stronger your quads, the more you can focus on your footwork.

2. Lift weights on the squat-press at your local gym. Start with light weights or even just a bar. You don't want to pull a thigh muscle and have to take a forced hiatus from training. Gradually add more weight, and notice your fencing stamina improve accordingly.

3. Stand in the fencing "home" position for as long as possible. Place your back foot (the left foot for right-handed fencers) and your front foot at right angles to each other, heels touching. Turn your body so that it's facing the direction of the front foot. Next, step the front foot 12 to 18 inches forward. Deeply bend both knees and practice shifting your weight from foot to foot without lifting either from the floor.

Increase Your Speed

4. Inch forward along a straight line that you have drawn on the floor with electrician's tape or duct tape, while remaining in the home position. Place both hands on your waist as you face forward to bring your focus to your feet.

5. Reverse the movement. Practice inching backwards along a straight line while maintaining your body in the ideal fencing posture. Do not bob up and down with each tiny step. Your head should be at the same level as you advance and retreat. Eliminate excess movement to conserve your energy.

6. Practice moving forward and backward along your taped line. Notice that you gradually improve your speed as you increase the strength of your thigh muscles and your comfort with the squatting position. This is all the footwork that fencing involves. All other body movement is done by the fencing arm and the stability arm, which remains raised behind your body while you defend yourself and snaps down for added impact when you thrust.

Tips & Warnings

• Improve your game by focusing on your cardiovascular fitness. Fencing is a game of the mind (in fact, it's often called "physical chess"), but only after you have the physical stamina needed to employ strategy.

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