Are you a seasoned fencer, dreaming of one day stepping up on the legendary podium as the proud recipient of an Olympic medal? It’s a dream that we nurture and perhaps the most prestigious achievement in a fencer’s career. so how does Olympic fencing training differ from normal practice?
The chances of making an Olympic national side are low, but more favourable then other sports. Fencing doesn’t enjoy as much popularity and with a smaller talent pool one can reach the high levels of domestic competition after a few years of solid Olympic fencing training.
So what must one do to get on the road to the Olympics? Lets break it down:
Fitness
Fitness is perhaps the most important aspect of Olympic Fencing training. Nimble footwork, stamina and perception of distance are all strengths that require fine tuning for a fencer to be able to compete at national level. Fencing is an anaerobic sport and there is a lot of emphasis on building core and lower body strength. The muscles we must focus on developing are the calves, core, quadriceps, shoulders and lower back. The most useful training routine would consist of:
- Warm ups
- Speed Drills
- Strength Workouts
- Core Exercises
- Cool off (stretching)
Warm Ups (10-20 minutes)
Warm up routines can be divided into 3 subsets: The first is dynamic stretching(save static stretches for the cool down), in order to loosen the body and prevent injury. Leg swings, high kicks, lunges are good exercises that go along with Plyometric lunges are incredibly efficient work out drills that target the quads and calves. For the lower back, use a foam roller or a lacrosse ball.
The second aspect of the warm up is cardio-jogging-typically 4 jogs along the length of the piste and arms circles while on the move-seven for each arm. These can be supplemented with high knee skips and grapevine (side step shuffling with the feet crossed)-all with reps of 10.
Lastly, focus on fencing related high intensity warm ups. Focus on target and point training, starting with a target drill up to 10 hits then set up a series of 3-5 practice bouts.
Speed Drills
We build speed and agility through various forms of exercise, and an agility ladder is perfect for these workouts, as well as enhancing balance and precision of movement. Start with:
1.Linear Ladder run (5 reps) from one end of the ladder, make your way done by skipping along placing one foot in each section of the ladder.
2.Lateral Quick Steps (5 reps) While standing with the agility ladder on your right, start sprinting laterally through the agility ladder by lifting your right foot ankle high and into the first box as quickly as you can, then follow it immediately with your left foot.
3.Two footed jumps (5 reps) Keeping both feet close together, proceed down the ladder laterally by jumping forward into one section of the ladder, then jumping back and then jumping forward into the next section.
Strength and Core Exercises
1.Glute Bridges (10 reps with 3 seconds hold).Lie face up on the floor, with your knees bent and feet flat on the ground. Keep your arms at your side with your palms down. Lift your hips off the ground until your knees, hips and shoulders form a straight line. Squeeze those glutes hard and keep your abs drawn in so you don’t overextend your back during the exercise. Hold your bridged position for a couple of seconds before easing back down.
2.Mini Band Side Shuffle(10 reps): Using a resistance band placed in between both ankles (try to keep it above the knee) bend your knees and push your butt back while moving laterally one step at a time. Keep your feet hip width apart.
3.Dumbbell Push Press(3 X 5 reps): Hold a pair of dumb bells above your shoulders, keeping the knees bent, then push up with your legs and press the dumb bells high over each shoulder.
4. Goblet Squats (3 X 10 reps): Hold a dumb bell at your chest with your feet shoulder width apart. Bend your knees and take a squat, then drive back up out of the squat and back to your starting position.
5.Dumb Bell Rows (3 X 10 reps) : Keeping your feet shoulder width apart, take a dumb bell in each hand and face your palms towards each other. Bend down into a squat position and lift the dumb bells up towards your rib cage. Keep the elbows close to your sides and squeeze your mid back.
COOL DOWN AND RECOVERY (5-10 minutes)
After a intense training session or a high pressure bout, the best way to unwind is do some light static stretches such as the shoulder stretch, cobra pose or the forward bend. The recovery is an essential part of Olympic fencing training.
Why not check out this exclusive interview with six time Olympic medallist Valentina Vezzali, and different aspects of her Olympic fencing training.
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MENTAL CONDITIONING
Fencing is a sport that appeals and accommodates to a wide range of people-even for late bloomers who have decided to take up the sport at a later stage in life, it is still possible to achieve the fitness and skill to fence competitively and even potentially national honours.
It’s important to note that the selection pools for fencing are nowhere near as big as other sports like football and rugby. This means a disciplined fencer who has trained a few (typically 5) years and enjoyed a meteoric rise through the ranks at club level will appear on the national radar fairly quickly.
Hard work and commitment are vital prerequisites, however our mental strategy and belief in ourselves plays a pivotal role in how far we can progress in any venture in life (more so for sports like fencing.) There are various mental blocks that fencers encounter through their training that can impede their development. Let’s discuss a few of the common ones and how they can be removed.
1.The Need To Prove Yourself
Something I can relate to as I would frequently feel that after each and every blunder I would have to work twice as hard in the next session. If I failed to score with a counter riposte, I would feel compelled to keep trying until I could do it at the expense of my technique and confidence. It’s always nice to have bragging rights, but it’s not worth losing sleep over it if something doesn’t work out the way you intend.
Never place that additional pressure on yourself that you need to score in a particular way, or you need to showcase your parry game-this is a bad habit and results in a vicious cycling of self conscious thinking that will cost you your love of the sport. There is a time and a place for everything. It’s better to lose with dignity and perspective than to try and win in desperation and with hubris.
2.Detachment
If things don’t go to plan, if you lose a important bout-don’t dwell on your shortcomings. Take a few days off and do the things that you enjoy (make sure that fencing bag is out of sight!) When you are ready, look back to your mistakes and work towards improving your game-Work closely with your coach and team mates and share your concerns. Having goals is useful, but never enter a tournament or competition with a sense of entitlement or expectation-this will only make any disappointment more bitter. Savour the occasion and the journey and hard work that made it possible and try your best, but don’t obsess over medals and statistics. Focus on the things you can control. These include your preparation and your game plan.
3.Work With Your Emotions, Not Against Them
As a human being, we are all susceptible to emotions at various point in our lives-anxiety, fear, joy, doubt-many of these feelings cloud are judgement and for an athlete it can seriously damage one’s confidence and psyche. Never assume that there is something wrong with you because you succumb to these emotions. It’s something we have all experienced at some point and to varying degrees. If you feel overwhelmed during a bout, don’t be afraid to take a time out or ask for help or advice-your coach and your team mates are there to guide you and motivate you. Always keep a relaxed and calm approach to fencing-daily practice of mindful meditation will garner greater self control and allow you to visualise your actions better.
4. Respect and Relish
In poules and preliminary stages-talk with your opponents where possible, get to know them and develop a rapport if you can. It allays the pressure when you meet them on the piste a bit and helps you understand that just like you they have had a journey that has led them up to this point. Fencing is about honouring your opponents as well as your comrades, and the more positive outlook you have for your adversaries, the more assured and satisfied you will feel yourself, and you will have greater pride in your achievements and grace in your failures.
ADVANCED FENCING TECHNIQUES
- INQUARTATA/PASSATA SOTO
These are extravagant, non linear moves lifted from the Italian handbook of fencing. They are not often seen in modern fencing, having originated in an era when survival was more important than retaliation. As an evasive tactic, it was more effective against heavier, slower weapons like the rapier, hence modern setting works well in épée when avoiding attacks to the legs. It is effective against opponents in a situation where they have committed to attacking your outside line-You can move your rear foot back, twist your body and side step while swivelling around your front foot to remove that target area (outside line) from danger.
When to use it: When an opponent is over committing or telegraphing attacks to the outside line/Against left handers (or right handers, if you are left handed).
- THE FLICK
A popular attack among competitive fencers, the flick is most often seen in foil as the blade is more flexible to allow more delicate strikes. The key to a well executed flick is having a loose upper body and generating power from the triceps and getting a good angle to attack from. Flicks are vague and difficult to pick up for opponent fencers, though they can be neutralised in a similar manner to coups and cutovers.
When to use it: Primarily in foil, although with practice it can be effective in épée as an preparatory offensive action. Flicks can target areas that cannot be readily parried from (e.g. the back shoulder) and also is useful to close off distance in close quarters provided you have established right of way.
- THE MOULINET
A sabre exclusive move, the moulinet(which translates as ‘little windmill’) is a circular cut which is initiated as a parry in prime or seconde position. Starting from an extending position, the fencer twirls his wrist, driving the blade back and forward in a circular motion to strike his opponent, who will usually be induced into parrying.
When to use it: In Sabre or HEMA fighting such as sword and buckler or rapier. In the past it was used to disarm opponents-in a modern bout it is a surprise tactic delivered at close quarters with force to score a touch.