Fencing Centering Exercises

Each exercise is repeated at least three times, more reps may be added.

1) Heels together, feet at right-angles, hands on hips: lift up on toes and lower heels to original position

2) Step straight forward with leading foot, picking up toe first: lift up on toes, then lower heels

3) Up on toes, bend knees and ankles to lower heels to floor (putting the legs into a guard position)

4) Return to basic position, step out to guard with the feet

5) From basic position, extend front arm, palm up; extend back arm palm up; bend front arm at the elbow; bend rear arm at elbow;

Extend front arm from elbow; extend rear arm from elbow; return hands to hips (keep shoulders relaxed throughout exercise)

 

6) From basic position: extend arms as above, then step out to guard and bend elbows (full on-guard position)

Extend front arm from elbow; extend rear arm from elbow; return feet and arms to basic position.

 

7) Lift front toe, slowly return to floor; lift rear heel, slowly return to floor; lift rear toe, slowly return to floor

8) Lift front toe & rear heel simultaneously, slowly return to floor  (don't sway, bend hips/knees to maintain posture)

9) From basic position, bend ankles and knees to squat position (keep back straight, heels on floor)

10) From squat position, extend front leg, reaching with heel; return to squat, extend rear leg, reaching with toe; return to squat position

11) From basic position: step out to guard; lift front toe, slowly lower to ground; lift rear heel, slowly lower to ground (don't sway, flex the legs, keep head at same level!!)

12) From guard position: lift front toe and rear heal simultaneously; slowly lower to floor

13)From basic position: shuffle left, shuffle right, shuffle circle

14) step out to guard; side step left leading with front foot, side step right leading with front foot; side step left leading with rear foot, side step right leading with rear foot

15) Cross-overs (that's another page :)