Fencing Warm-Up Routine
All lessons will include a warm up exercise and stretching routine prior to the lesson beginning :
Warm Up
- Walk & Swing Arms
- Jogging
- Skipping
- Cross steps
- Side push Steps (alternate Left & right)
- Star Steps (alternate Left & right)
- Hip Walk Steps (alternate Left & right)
- High Kick Steps (alternate Left & right)
- Toe & Heel Walk
- Long Holding Stride steps (5 secs)
- Fast Walking
- Fencing Steps
- Drink Break
Stretching
Holding for 10 to 15 seconds or longer if time allows :
- Neck, turn head, nod head
- Shoulders, swing arms over head and across body. Stretch, hold arms over head and across body
- Waist rotations, then stretch, hold one arm overhead and slide other arm down outside of leg
- Hip rotations by swing leg up and to the side and leg forwards and backwards
- Hamstrings : Standing with legs straight reach to toes, cross legs reach to toes
- Quadriceps : lift leg back from knee, hold ankle and pull leg into bottom
- Calf : Feet inline, small step forward, bend front knee keeping back leg straight
- Lunges : alternate Left and right
- Drink Break
- Yoga stretching and deep breathing
- Lastly : On your toes, fast skipping and pacing
Notes
- Always have a spare T shirt to change into when finished
- Bring a towel
- Always have a water based drink (non-fizzy)
- Warm-down when finished fencing by the doing the stretching as above