Additional information
Speed, agility and explosivity
Fencing is an explosive, high-paced sport with variation in movements. In other words, it is a good idea to do injury prevention exercises.
A WELL-ROUNDED FENCER
To become a well-rounded fencer, you need coordination, speed, agility, stamina and technique, as well as good strategy.
FENCING IS FOR EVERYONE
In fencing, strength is not the most important requirement. It is more important to be agile and quick to react in order to do the right move at the right time.
A LONG HISTORY
Norway has been represented fencing in several Olympic games and world championships. The best Norwegian result was Bartosz Piasecki’s silver medal at the London Olympics in 2012.
Exercises
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Standing Y +
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Single–leg squat
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2-leg forward jump +
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The diver
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Step forward
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Side lunges
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Copenhagen adductor short
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Nordic Hamstrings
Standing Y
Purpose: To strengthen the shoulders and upper back
Keep your body upright and extend your arms overhead
Elbows should remain in the same position during the exercise
Squeeze your shoulder blades together at the top
3 x 8-16 repetitions
Standing row
Purpose: Strengthen shoulders and upper back
Pull the elastic band backwards
Keep shoulders low
Keep elbows close to your body
Squeeze your shoulder blades together
3 x 8–16 repetitions
Squat
Purpose: To develop good squat technique
Keep your feet hip–width apart
Start the movement from the hip
Keep your knees aligned with toes
Sit down as if you are sitting on a chair
Keep your back straight
3 x 8–16 repetitions
Single–leg hops +
Purpose: To improve hip and knee control
Single–leg hops
Try to push your partner out off balance
Keep knee aligned over toes
3 x 30 seconds
Step forward
Purpose: To improve hip and knee control
Lunge forward
Keep knees aligned over toes
Maintain upper body upright
3 x 8–16 repetitions
Side plank
Purpose: To improve hip and trunk strength
Support yourself on your elbow
Your body should be in a straight line
Keep you back in a neutral position
3 x 30 seconds on each side
Side-lying groin strengthening
Purpose: To strengthen the hip adductor muscles
Lie on your side with your top leg bent forwards
Lift the lower leg straight upwards and lower slowly
Perform the exercise slowly
Keep your foot horizontal throughout the exercise
3 x 8–16 repetitions
Nordic Hamstrings
Purpose: To strengthen the hamstrings muscles
Kneel on a soft mat
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the start position
3 x 3–5 repetitions
Standing Y +
Purpose: To strengthen the shoulders and upper back
Keep your body upright and extend your arms overhead
Expand the elastic before lifting up the arms
Elbows should remain in the same position during the exercise
Squeeze your shoulder blades together at the top
3 x 8–16 repetitions
Single–leg squat
Purpose: To strengthen quadricep and gluteal muscles and improve lower limb control
Keep your knee aligned over your toes
Slowly return to start position
Avoid rotation and tilt of the hips
As many as possible with good control
2-leg forward jump +
Purpose: To improve landing control
Land in a tuck position on unstable surfaces
Land softly with your knees over your toes
Increase the jump distance for a greater challenge
3 x 8–16 repetitions
The diver
Purpose: To improve trunk control and hamstring strength
Balance on one leg, with your knee slightly bent
Tilt your upper body forwards from the hip
Keep your head, back and opposite leg in a straight line
Progression: Hold a medicine ball or dumbbell
3 x 8–16 repetitions
Step forward
Purpose: To improve hip and knee control
Lunge forward
Keep knees aligned over toes
Maintain upper body upright
3 x 8–16 repetitions
Side lunges
Purpose: To improve hip flexibility and control
Perform deep squats to each side
Keep knees aligned with toes
3 x 8–16 repetitions
Copenhagen adductor short
Purpose: To strengthen the adductor muscles
Partner holds you above the knee
Keep your body stable, lower and lift the bottom leg
Keep your body in a straight line
Perform the exercise slowly
3 x 8–16 repetitions
Nordic Hamstrings
Purpose: To strengthen the hamstrings muscles
Kneel on a soft mat
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the start position
3 x 6–8 repetitions
Squat +
Purpose: To improve hip and knee control
Stand on bosu
Keep feet hip–width apart
Start the movement from the hip
Keep knees aligned with toes
Sit down as if you are sitting on a chair, keeping your upper body straight
3 x 8–16 repetitions
Single–leg squat
Purpose: To strengthen quadricep and gluteal muscles and improve lower limb control
Keep your knee aligned over your toes
Slowly return to start position
Avoid rotation and tilt of the hips
As many as possible with good control
The diver
Purpose: To improve trunk control and hamstring strength
Balance on one leg, with your knee slightly bent
Tilt your upper body forwards from the hip
Keep your head, back and opposite leg in a straight line
Raise your arms overhead
Progression: Hold a medicine ball or dumbbell
3 x 8–16 repetitions
Side lunges
Purpose: To improve hip flexibility and control
Perform deep squats to each side
Keep knees aligned with toes
3 x 8–16 repetitions
Copenhagen adductor
Purpose: To strengthen the hip adductor muscles
Partner holds you at the knee and ankle
Keep your body stable, lower and lift the bottom leg
Keep your body in straight line
Perform the exercise slowly
3 x 8–16 repetitions
Nordic Hamstrings
Purpose: To strengthen the hamstrings muscles
Kneel on a soft mat
Slowly fall forwards, keeping your upper body and hips straight
Control the falling motion using your hamstrings
Use your arms to push yourself back to the start position
3 x 8–12 repetitions
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Play video
Standing Y3 x 8-16 repetitions
Play video
Standing row3 x 8–16 repetitions
Play video
Squat3 x 8–16 repetitions
Play video
Single–leg hops +3 x 30 seconds
Play video
Step forward3 x 8–16 repetitions
Play video
Side plank3 x 30 seconds on each side
Play video
Side-lying groin strengthening3 x 8–16 repetitions
Play video
Nordic Hamstrings3 x 3–5 repetitions
