Thursday, July 23, 2020

Resistance Band Work Out with Videos

Another work out series from camp. These can be done at home on your own, or in club. You don't need a partner but you'll need a resistance loop. You may need different resistance strength for different exercises.

These can help develop strength, speed or endurance depending upon how you use them. For our fencers we've been focusing on learning the exercises but will mostly be focusing on speed. Use lighter resistance and quick but clean execution of the movements if focusing on speed.

Our fencers have been doing sets of 15, moving through each exercise for one set, and then repeating each one for a second set. You can vary the number of repetitions and sets for your own needs.

Lat Pull

Works lats and shoulders

Stand upright, relax the shoulders and back muscles

Place the resistance loop around your wrists.

Extend your arms upward.

Slowly pull your arms down so that the band rests where your neck and shoulders meet.

Slowly raise back to your starting position.

Extensor Pull

Works Triceps Hold the resistance band, or loop, to the chest with one hand.

Take the other end of the band in the palm of the other hand.

Extend and then relax to draw back.

Repeat through your number of reps then switch arms.

Lateral Arm Extension

Works Lateral arms, chest

Stand with your feet shoulder's width apart.

Extend arms shoulder height and width with fists clenched.

Open the arms outward and then close back to the original position.

Resistance Band Shoulder Tri-set

Works shoulders, chest, upper back and triceps

Stand upright with your feet shoulders' width apart.

Place bands around your wrist with the forearms straight from the body, and the arms against the torso.

Extend the forearms outward using your shoulders.

Relax and bring them back to the original position.

Resistance Band Lateral Walk

Works Hips and Glutes

Stand upright, with a slight bend in the knees, feet shoulder's width apart.

Step to the right, taking a wide step, being mindful to keep the knees out instead of buckling in from the band.

Once you complete one set in one direction, work the other leg by going the other direction.

Resistance Band Squat with Leg Lift

Works Hip Abductors, glutes, and thighs

Position the resistance band around the thighs

Stand with the feet hips width apart.

Lower into a squat.

As you come up extend the right leg out to the side.

Repeat, but this time extend the left leg.

Resistance Band Star Jumps

Works glutes, hips, quads, and hamstrings

Place the resistance loop around the ankles, place hands on your chest

Jump and extend the arms to your sides and legs outward.

Jump and return to the original position.

Friday, July 17, 2020

On the Mats

Our last couple posts have been – and maybe some of our next couple posts will be; posts on exercises from the summer camps we are running now.

A lot of our morning activities are conditioning and work out activities.

None of them are individually too intense. The fencers are doing several work out activities throughout the day so each one is pretty reasonable and doable.

Whether you're a fencer or not, these are largely activities you can do at home. You can give them to your fencer to do to keep them working out while they're not at their salle. You can do them with your fencer so you both get some exercise. You can use them however you like.

Today's set is really simple, very standard stuff that many people might be doing already. At the very least you've probably done most of these exercises.

You'll need a yoga mat, a jump rope, and a timer.

Working with athletes of various ages and fitness levels we use a timer instead of a number of sets or reps. The athletes are told to do their best and break them down how they need to. If you have a more controlled group or are working individually you could either set yourself based on time or based on reps and sets. Using a timer you can measure against fitness tests that require as many as you can in a set amount of time.

We do 2 minutes, but you could vary the time per exercise depending upon your comfort levels. If you're keeping the short time and not doing this with another work out you can repeat the cycle.

The exercises are:
Sit ups
Standard Push Ups
Leg lifts
Triceps (Diamond) Push Ups
Jump Rope

Sit ups are pretty straight forward. Crunches are an option here too. The big thing to pay attention to is moving by flexing your stomach muscles not by lifting your shoulder and rolling your back.

For standard push ups one of the tips that has come up routinely is keeping the elbows back unless you're using a wide base for your hands. Younger athletes might need to do the push up from their knees. Athletes may need to be reminded to keep their backs straight. There is a tendency for young athletes to just dip their shoulders instead of actually doing a push up. For more developed athletes a way to prevent them from only going partially down is to require that the chest touch the ground and the hands come up from the ground. For younger, or less in shape athletes, give them space to go partially down and back up while they work on getting strong enough to go lower and lower in their push up.

For leg lifts, there are a lot of ways people do them. For this we're doing them to work the stomach, but you'll work the legs a bit too. Lift from your stomach muscles. Your legs, while fixed straight, should come about 15 to 20 degrees up from the ground. While they're up, spread your feet apart and make a V with your legs, then bring them back together. Lower them, try and keep them about an inch off the ground when you lower them. Repeat the motion from that slightly elevated position.

Diamond push ups or triceps push ups work your triceps. This is super important for fencing because triceps are extensors. They help the arm extend instead of contracting to pull the arm back. That extension is a big part of fencing. You don't necessarily need bulky triceps but you need the muscles to be trained for speed and endurance. These are a more difficult push up for most people because they aren't used to working these muscles. You'll do this much like a normal push up, but the arms are pulled in close, aligned along the torso, with the hands brought together under the chest so your thumbs and pointer fingers make a diamond or a triangle.

Jump rope is pretty self explanatory. Jump rope for the time allotted, try and maintain your jumping as best as you can. Restart if you fail.

Burpees. Most people are familiar with burpees these days. If you're not I recommend checking out YouTube for examples. Sometimes the push up in the middle of the burpee is viewed as optional, but we consistently include it. For this, instead of a timer, we just have everyone do two sets of five. But you can modify that for your own needs.

Our list includes meditation. The boys in our camp do running, kinetic stretches, a footwork focused work out and then this work out each morning, so by the time they're through a recovery activity makes sense. You could use various options for this. More stretching, yoga, light movement, all are options. We use a breathing meditation because our fencers work with it periodically as a way to help focus and collect themselves. It can be a useful in the stress of a tournament when you only have moments to calm yourself or to shake off a strenuous bout, or anger over a bad loss or a difficult referee. Having a way to shift focus while calming the body can be super important.

The breathing exercise we use is called four-fold breathing. You inhale for a count of 4, hold in for a count of 4, exhale for a count of 4 hold out for a count of 4. While doing this try to focus your thoughts only on your breathing and the count of your breath. Doing this for a few minutes will help bring everything down, you might feel some tension initially but then it will release into relaxation. Focusing on the breathing can help pull attention away from stress and create calm.

Thanks for reading!

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Wednesday, July 15, 2020

Red Riding Hoods – Fleche and Other Footwork Training

This drill can be done by a fencer with their parent or friend. So it can be assigned as homework or it can be one parents can adopt to do with their fencer.

One of the big things with training the fleche is to be able to execute from any point in your movement without telegraphing that you're about to. The fleche should explosively take an opponent by surprise. They should not have the time to realize the fleche is happening or to respond.

If an athlete has to fully settle their feet before beginning a fleche, they lose the moment in which it would be effective. If an athlete has to load the body and set up the weight to be explosive, they lose the element of surprise.

This exercise is a fun one. My youth fencers love it – despite it being strenuous. I originally started using it for my college fencers to help teach them to fleche suddenly from light footwork movement. The team of beginner fencers who first adopted this drill went on to win their conference's foil title three years running. Obviously, this drill was not the only element of their success – but their ability to make sudden bursting attacks, counters, and attacks in prep, helped set them apart.

It is also adaptable. You can change the footwork involved, or even dispense with footwork altogether.

It's pretty simple. The leader tells a story. While the leader is telling the story the fencers “float” or maintain a dynamic guard (they bounce back and forth lightly or shuffle constantly between their feet, if they have trouble with this an advance-retreat in place pattern is fine).

Certain types of words trigger certain responses. Usually you only want two. You could work it as a recognition and choice drill by adding more than two – but this can be difficult and those are better as visual drills.

For example, we tell a faery tale and every time an animal word is used the fencer's fleche, every time a color word is used they do a burpee.

Number words can be an option also. Or the name of a character. Faery tales are the easiest to use, but we used The Death of Superman once. One of our youth athletes likes leading the drill and makes up stories. The important parts are
  1. Keeping the story fun and interesting so athletes enjoy the exercise despite the work
  2. Embellishing the story in the extreme – partially to keep it interesting; in order to add the trigger words as much as possible.

Your chosen responses can vary.

For footwork we commonly use fleche, flunge, double advance-lunge. You could use a distance pull-lunge. You could add an explosiveness exercise and do a scissor jump lunge, or a squat lunge.

For conditioning we typically use burpees or sit ups, but you could use jumping squats, or sprints, or even sit ups. It should just be a small number, or even only one, so that they can reset to their constant movement quickly. You'll also be making them do it several times throughout the story so they don't have to do a lot each time the word is said since you'll say your trigger words several times.

If you want to focus on creating a work out instead of focusing on footwork then you might try three or four cue words. You can increase the cue words in this instance because they don't have to worry about quick reaction on a precise or correct execution of a fencing movement, they are just doing a simpler exercise movement which should be more natural to them. Then set all trigger words for exercise movements. So colors trigger a burpee, numbers trigger a jumping squat, and animals trigger a sprint.

If they get the cue wrong, give them a jovial reminder of what the cues are. It's not a choice or decision drill so the error doesn't really need any firm correction – they just need to get on track so they get the most out of the drill.


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Red riding hood image found on pintrest by Edli on Deviant Art, classic fleche image taken from Sydney Sabre

Monday, July 13, 2020

A Footwork Conditioning Exercise

Last summer I put together a sequence of footwork conditioning exercises for one of my students. He was really working at his fencing, but wasn't working out much. His footwork needed some help. It seemed like perfecting his footwork form would get easier if he had some more strength in his legs, specifically strength oriented towards the activity.

He used it through the summer and into the new season and saw a major improvement in his footwork. He then progressed from a D to a B during the course of the COVID shortened season. Another one of our fencers worked the routine and went from just starting fencing, to making it into the top 100 on the Cadet National Points List in that same shortened season.

In both their cases, they practiced multiple times a week for several hours. But footwork is your foundation and so improvements in footwork and better conditioning on the legs probably helped a lot. So this was potentially one of several factors to help them with their success.

We've been using it over our summer camps this summer, and into week two we're already seeing footwork improvements from the week one fencers.

The routine is really simple and can be done at home or at your club. You'll need a timer, a jump rope, a weight, and a length of space about as long as a fencing strip.

First step is advancing and retreating.

Advance the length of the strip, then retreat the length of the strip. First set do slowly, stay focused on your form.

Repeat at a medium pace. Focus on your form.

Repeat at a fast pace, focus on your form. This is a little harder at the fast pace but still necessary.

Now go at your maximum pace, stay attentive to form.

Now you'll work backwards. Do another fast set, then a medium set and finish with a slow set.

You're working your way up in speed and then bringing it back down. The first half works on maintaining form the second half on fixing form.

Second step is Sabre Runs

Sprint from one end of the strip to the other, then slowly walk back.

This simulates the explosive burst of going forward in a fencing action, and then the recovery from the action while you return to the line. It mimics the burst-rest interval experience of sabre.

When sprinting push to your limit. Try and push each sprint faster. This is how sprinting works to develop muscle speed. The muscles push to use more power so they adapt to normalize that power.

Third step is Jump Rope.

Set 2 or 3 minutes on the clock depending upon capability. Jump rope as consistently as possible during that time.

You're working on cardio, but also a little bit on hand eye and foot coordination.

The fourth step is Weighted Lunging

Grab a weight. Hold the weight to your chest. Lunge and recover forward the length of the strip and then back.

When you're done repeat on your non-dominant leg.

You can add a second or third set of these depending upon capability.

The fifth and final step are Standing Broad Jumps

Take your weight and hold it to your chest. From a stationary position, standing as if in guard, jump forward explosively using only your back leg.

Repeat this up and back the length of the strip.

Repeat the process with your non-dominant leg.

This is a power exercise, so time is a component.

The best way to do this is to run a stop watch and clock how much time it takes you to do one set on each leg.

Rest for about thirty seconds and then do both legs again. Run the stop watch to see if you improved your time.

Rest for about thirty seconds and repeat again. Run the stop watch to see if you beat both previous times.

If doing this for a group you can set partners to time each other, or you can have fencers count the number of jumps they take and try to beat the number each time.

You're only trying to beat the time or number done by that leg. So all your jumps on your right leg compare to each other but not to your jumps on the left leg, and visa versa.


There is a tendency when doing this to take huge breaks when one is left to their own devices. You have to fight this tendency. One student would stretch this to an hour or an hour and a half when he could. You can finish this in about 25 to 40 minutes.

My best friend is kind of into cross-fit. When he saw a student doing this set he was not a fan because it was all such specific exercises focused on such specific sort of uses of the legs. It is specifically a series of exercises to help develop footwork. It's important to do other conditioning and physical development that is more general as well.


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Sunday, June 28, 2020

Strangest Defensive Sabre Move

Among the questions my college students asked when I was fishing for topic inspiration was “what is the strangest defensive sabre move you know?” I guess the answer to the best defensive sabre move I know would be...attack more perfectly so you don't have to defend? I jest...sort of.

Over my time fencing I can think of a few amusing things I've encountered or used in sabre.

The coolest defensive sabre move is probably the jump parry-two. The Polish (or the sky-hook) is probably one of the cooler counter offensive movements, but the counter close out, or a resemblement pris-de-fer counter attack might be cooler.

For strange though...we have to dig deeper.

And honestly, even strange moves aren't super strange, they're just unusual, and usually impractical.

In college I was a fan of making a counter attack with a passata sotto followed by a parry five and riposte. Now you would make the same idea using what I like to call a “bunny hop” but what most people just call ducking...that crouching motion that you see in foil and epee sometimes. The passata sotto (ducking in a sort of reverse lunge with the off hand touching the floor for balance) was flashy and cool and esoteric in the minds of college kids I guess. You don't see it a lot now, it's probably one of those historical curiosities of fencing.

I once saw a coach, who claimed to be a former national coach, explaining to a group of kids that a passata sotto was the french term for an advance-lunge. The term is Italian, the Italian term for an advance-lunge is a patinando. It's been a few years, that coach seems to have since corrected his use of the terms.

I guess, again, this was a counter-offensive rather than a defensive action.

When I took my first lesson at Salle Palasz it was with Coach's best friend, Ramon Mathews. He was in his late seventies or early eighties and had an intense dramatic flair. He used to dress up as Zorro for the kids at Halloween. The lesson he gave me was on the use of the parry six in sabre.

Prior to this, I knew what a parry six was. Basically a backwards parry five with the hand brought to the other side of the face. When it was first shown to me by another fencer in college I thought he was making it up. By the time I received this lesson, I knew it was real but just something people didn't really do.

Ramon taught me that if I had made an attack in four, and was parried, if my opponent collapsed the distance with a riposte to the head, I could take the parry six more quickly than a five, and probably more effectively than a four at that distance, and then riposte by rotating the wrist and dropping my tip.

This is a pretty unlikely action in contemporary electric sabre, but it can work. It's definitely a hold over from non-electric sabre and is basically an infighting option. But there might be some scenarios where it could get used if you were against someone who managed to force fencing that close, or against a tactical distance-close on the parry to eliminate the parry-counter-riposte option.

Another weird moment was the use of a parry seven. The parry seven is a parry behind the back in sabre. Coaches talk about it as the parry you would use as someone was passing you on horseback. I don't know if that's real or not, but until the early nineties passing in sabre probably happened a lot because fleching happened a lot.

I was not fencing when the fleche was still allowed in sabre. But, a few years back I was doing a sabre bout with a student. The student was a left handed foilist, he has now switched over to being an epeeist and has moved away to be a professional fencing coach. I'm not sure why he was fencing sabre with me at the time. At one point his instincts kicked in and I guess he tried to attack when he saw me make a preparation, and he made a fleche. As he was going past tried to hit, so, I made a parry seven and extended behind myself to hit him as he ran past me.

Super unusual. I've seen one other fencer do this one time in a similar situation. But only that one other time.

My favorite though was probably this last one.

I was on a team with a foilist and an epeeist. We were in a three weapon team competition. So each team had one fencer from each weapon, and you fenced a relay to fifteen. I'm not sure how the bracketing worked, but we fenced a handful of teams and eventually won the competition. My high school students crushed a team from a local college, which I assumed would be the team to beat my team, and then my team crushed my high school students in the final.

Earlier in the day though we were against a team from another local club, and their head coach was doing sabre for their team. He was a lot of fun to fence and is a super nice guy. He made an attack with a very low line, or maybe he was going for a counter attack. He was left handed, and so he was closer than I expected and the distance was closing. So I switched from attacking to parrying but continued forward and took his blade in two and then bound the blade continuing from the second position in order to score the touch on his back while still holding his blade with mine.

It sounds a little ridiculous but can actually be done with some elegance. It's another example of sabre taking an action that is essentially in fighting.

So yeah, I don't know if any of those are the strangest...but they're the strange ones that come to mind. 

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Wednesday, June 10, 2020

Are All Ratings Created Equally?

         Several times over the last eight months a friend and I have ended up talking about perceptions of ratings. Most fencers and parents are aware that USA Fencing has a system of rating, A being the highest, E being the lowest, and U for anyone who has yet to earn a rating. For those unaware, our rating system is a purely USA Fencing thing. Internationally, and also domestically, there are multiple ranking lists whereon fencers achieve a numerical ranking through earning points based on placement in significant tournaments.
          For ratings, placement in a single tournament determines an earned rating. The tournament strength is decided by the number of people and the ratings of those people along with the number of rated people who place in the top eight. A rating lasts for four years. Any local event can give out a rating, even if its entirely attended by people of a single division, or even a single club, as long as the event is one of the appropriate age categories for giving the rating. Whether you earn it in a senior, a junior or a vet event, or if you earn it in a mixed, a men’s or a women’s event does not impact the rating. They’re all the same.
          Rankings are earned through points given based on placement in certain types of events. The number of points awarded may be determined by the nature of the event, or by the size of the event. Events which give out points are broken down between age groups, division, and gender. Your ranking only applies in the category where you earned points (Junior Men’s Foil, Division II [Senior] Women’s Epee, etc.). Your ranking will be the result of multiple performances, potentially, and points drop off after 12 months, or at the end of the season, depending upon the category.
          Because points reflect, potentially, multiple performances, are category specific, are earned in larger “more official” events, and exist for a shorter amount of time, many people feel rankings are a more meaningful system. It’s definitely the system which impacts more important stuff. But the rating system is more visible and is easier to comprehend, so it has an importance as well. Both systems can result in weird attainments. A fencer might have an unusually good day, or they might fence in an unusually easy tournament, or they might get a bizarrely lucky path through the DE table or an unfairly easy pool. In both systems random factors can impact performance so neither one is fool proof. The basic idea for both systems makes sense though, and both rankings and ratings can both be good determiners for an athlete’s ability to perform in a tournament setting.
          But are all ratings created equal? This is the question my friend has brought up after discussions with fellow competitors. Rankings get more specific, you’re given a particular place relative to everyone else. You earn that placement by performing in a regional or a national circuit event, which will often be pretty big, with – hopefully; national referees who know what they’re doing. You ranking is again for a specific category. So, when someone says “I’m in the top 50 Cadet Men’s Epeeists in the country,” it feels specific. You can guess how they qualified for that status. But when someone says “I’m a B,” are all Bs created equally?
          Some parents who don’t fence and some younger athletes take the view “Hey, if you earned it you are it, and it’s all the same.” They don’t consider whether you just had good luck, or opponents had bad luck, or if you got it in an easy event, or if the category of event makes it easier or harder. Those factors all exist though. So, yeah, sometimes a rating might get earned before a fencer is ready. Sometimes a fencer deserves a rating but keeps running into an unusually tough opponent in DEs, or the event strength drops mid-tournament due to upsets, or someone doesn’t show up or pulls out during pools and it just doesn’t hit the expected event rating. Again, it’s not fool proof.
          My friend, maybe questions his rating, he earned his B super-fast after earning his C, and that was pretty fast after his D. But, he spent two years training five to six days a week. In his case, he beat a B who was a former A and a former National Team member to earn his B. He did it in a large event with people from several divisions, and way more Div1 ratings than were needed for the event to have its strength. Half the referees had international referee ratings, including the one who refereed his pool, and the one who refereed most of his DEs. He was in a fairly strong pool as well. His rating was well earned. Conversely, I’ve seen people earn ratings in events where referees were throwing calls in their favor, or where it was all club mates, or events that were so mismanaged and so poorly refereed that many bouts finished in ways that defied logic. I’ve seen people earn ratings by being tall, skinny, and left-handed while fencing so awkwardly that they end up haphazardly getting past better opponents who just can’t adjust to hit them. It’s a mixed bag.
          In most cases though we can say a few things about ratings. Between an E and a D in foil and epee there usually won’t be a ton of difference. There is frequently a big jump between the D and the C in foil and sabre. In all three weapons there is, usually, a big jump from the C to the B, and from the B to the A.  
          Even with those trends…does that mean everyone with the same rating is comparably good? Obviously not. Some Cs routinely lose to some other Cs, some Bs routinely lose to some other Bs. The space for difference is real and unquestionable. Just because you’re on the weaker end of the Cs doesn’t mean you should be a D, or just being on the stronger end doesn’t mean you should be a B. There’s a fair shot your rating makes sense. Sometimes though, people are weaker or stronger than their rating suggests.
          The real thing you want to look for isn’t did you earn the rating, it’s what does your performance usually look like. After all, the rating is an exciting moment, it’s a great thing to celebrate, and it’s a great goal to motivate you – but your performance over time is the real thing you want to make good. So, you earn a C, are you routinely placing such that you would re-earn the C? If you’re in a larger event where re-earning is less likely – are you outplacing most of the Ds and below? Are you finishing amid the Cs? If you’re a C and you’re outplacing the bulk of the Bs routinely that can tell you something too. That’s what I look for. I’ll celebrate the win, but then I’ll look for the trend.
          If the trend isn’t immediate though don’t worry. You earned the rating, and if you did it in a meaningful context, it might just be a matter of getting your sea legs. The game changes a little. People will adjust the effort they put in because they expect you to be a harder opponent. Relative pool strength shifts, which should be an advantage but it can still weirdly adjust what your first DE bout is like. Adjust your training to your new context. Keep at it. Find the trend.
          For parents and team mates, when athletes get a rating they don’t expect and they doubt themselves, it might not be useful to just tell them that they earned it so it’s theirs. Point to the context, show them why it was deserved, and remind them they now have something to work towards fulfilling rather than to work towards earning. If they get too excited and their head swells up too much, remind them they need to be able to repeat it, and their access to tournaments is changing in a way to encourage that. All in all, celebrate the win, strive to prove the win through continued success and growth.

          If you found this helpful, remember to like follow and share! Thanks!

Sunday, April 19, 2020

Fencing At Home

So we’re in a pretty weird time. Around the world people are stuck at home, limiting their activities, keeping distance from one another. When I was running our Division’s National Qualifier we had to begin using the new rule of saluting with no handshake and minimizing fencer contact with paperwork. That didn’t last long because pretty quickly everything shut down. Quickly enough that no one had time to respond or plan for it. So many of us are still trying to find ways to keep up with fencing and keep athletes ready for the new season once things go back to normal.
          The first thing we can do is keep working out. Fencing provides a work out, but even when we’re in our clubs and on the strip we need to do a lot of additional work out activities if we want to be competitive and successful. So now that we aren’t in our clubs we need to make sure we’re working out even more. Most areas still allow people to go out for runs so keep that up. Otherwise at home work outs.
          With the at home work outs we should get some home drills in too. I’ve been doing Zoom classes for my students where we talk about the mental end of fencing stuff. One of my students warmed up for class today by running while we waited for his teammates, when the team did a social chat he had his golf ball and was working on point control while on the chat. This is a great commitment.
So lets go over some drill ideas.

Foil and Epee

Point Control

The easy obvious one is a golf ball. If you don’t want to set up a permanent hook from which to hang a golf ball you can get a command hook with removable double sided tape to temporarily attached to the ceiling. You’ll need an eye hook and rope. Drill a hole in the golf ball for the eye hook, and tie the rope between the eye hook and the hook from the ceiling.

Start off at lunge distance. For a lot of drills we begin close and move further out, but an extension distance doesn’t give you room to aim until you start to get your point control down.

Lunge, hit the ball, stay in the lunge, and manipulate the tip with your fingers so that you can hit the ball a second time as it swings back. The remise hit will allow you to focus on fine control a little more.

Once you have that down move to an advance lunge. Once you’ve got that will you can try from an extension distance, or an extension with an advance. Or try moving in and out and lunging.

If you can’t set up a golf ball you can set up a target. Some scrap leather framed with some padding will work, but to go a simpler route take a spare pillow and some tape. Make some cross marks on the pillow with the tape and set it against a wall and use the crosses as targets.

Epeeists if you have an old shoe tape it to the floor or put a weight in the shoe. Something to hold it down. You can work on point control hitting the toe of the shoe. Again, add movement back and forth,  then add making a feint to an imaginary wrist and drop to the toe.  


When I learned to make disengages they told us to practice with door knobs. It’s still a decent option. Take your weapon extend and move the tip under the knob from one-side to the other. Make sure the movement is done by manipulating the grip with your fingers only so it stays a small motion. You can add the double, or the completed circle, by practicing rotating in a single direction fully around the door knob. Then try the other direction.


Set a mask on the back of a chair from an extension distance make a cut to the left side of the mask and then recut from the fingers. Rotate the hand to the top of the head and cut from the fingers and then recut again. Rotate again to the right side cut from the fingers and then recut. Make the same rotation going back. The idea is from the extension to develop quick sharp small finger motions in a controlled fashion.

If you can situate the mask roughly the height of the head of someone standing en garde you can practice making head cuts. Begin at an extension distance, then advance with extension, then lunge, then advance lunge and double advance lunge. Then add back and forth movement. Then if there is room add a recovery with a distance pull.

You can also combine moving with the head cut and the double tap rotation. Move in and out and then lunge in and make the cut rotation sequence once then recover and retreat back to your movement and repeat.

Thanks for reading. Try these out, post in the comments about how it goes and about how you’re keeping your head in the game.

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