Footwork
Advanced Footwork Session
1 Week Plan - Repeat this session 4x
e.g. Monday, Wednesday, Friday, Sunday
Exercise #1 - Hold En guarde• 60 sec. normal • 30 sec. Deep• 15 sec. Flex
Exercise #2 - • 60 sec. All your weight on the back leg • 60 sec. All your weight on the front leg
Exercise #3 - Hold lunge for 60 sec. + rock back, rock out 3x then recover back
Exercise #4 - One leg push-up 3x each leg
Exercise #5 - 1 Clap push-up, 2 claps push-up, 3 claps push-up; Into 3 sets of - 10 micro push-ups with clap behind the back.
Exercise #7 - Balance exercise right leg out and back 3x left leg out and back 3x
Exercise #8 - Stepping in place 30 sec. (15 sec. slow, 10 sec. medium, 5 sec. fast)
Exercise #9 - Step, Step, heal step 30 sec. (15 sec. slow, 10 sec. medium, 5 sec. fast)
Exercise #10 - Step, Step, toe step 30 sec. (15 sec. slow, 10 sec. medium, 5 sec. fast)
Exercise #11 - Heal step, step toe step step 30 sec. (15 sec. slow, 10 sec. medium, 5 sec. fast)
Exercise #12 - Bouncing forward and back while in the en guarde position 30sec.
Exercise #13 - Bounce, bounce forward back 30 sec.
Exercise #14 - Bounce, bounce back forward 30 sec.
Exercise #15 - 1 big advance, 1 small advance, 1 big retreat, 1 small Retreat, 1ba,1sa, 1ba... up to 4 3x
Exercise #16 - 2 Slow advances, 2 fast advances, pause / 2 slow retreats, 2 fast retreats, pause 5x
Exercise #17 - Ballestra advance, retreat kick back 5x
Exercise #18 - 2 small fast advances, 2 small fast retreats, 4 & 4, 8 & 8 3x
Exercise #19 - Step advance, step retreat 5x
Exercise #20 - Fake retreat counter forward, Fake counter retreat 5x
Exercise #21 - Lunge and hold for 3 sec (recover back 5x) (recover forward retreat 5x)
Exercise #22 - Lunge fast recover (recover back 5x) (recover forward retreat 5x)
Exercise #23 - Slow advance lunge (recover back retreat 5x) (recover forward double retreat 5x)
Exercise #24 - Fast advance Lunge (recover back retreat 5x) (recover forward double retreat 5x)
Exercise #25 - Slow small double advance lunge (recover back retreat retreat 5x) (recover forward retreat kick back 5x)
Exercise #26 - Fast double advance Lunge (recover back retreat retreat 5x) (recover forward retreat kick back 5x)
Exercise #27 - Ballestra lunge hold for 3 sec. recover back small double retreat 10x
Exercise #28 - Ballestra lunge fast recover back small double retreat 10x
Exercise #29 - Advance gain lunge recover in place retreat kick back 10x
Exercise #30 - Fast advance gain deep lunge recover forward retreat kick back 10x
Exercise #31 - Skip lunge recover in place crossover (5x slow 5x fast)
Exercise #32 - Ballestra advance lunge recover in place retreat crossover (5x slow 5x fast)
Exercise #33 - Skip advance lunge recover in place retreat crossover (5x slow 5x fast)
Exercise #34 - Slow fleche (arm, body, back leg, front leg) 10x (Foil & Epeeists Only)
Exercise #35 - Fast fleche 10x (Foil & Epeeists Only)
Exercise #36 - Flunge bounce twice recover 5x / Advance Flunge 5x (Sabreurs Only)
Exercise #2 - • 60 sec. All your weight on the back leg • 60 sec. All your weight on the front leg
Exercise #3 - Hold lunge for 60 sec. + rock back, rock out 3x then recover back
Exercise #4 - One leg push-up 3x each leg
Exercise #5 - 1 Clap push-up, 2 claps push-up, 3 claps push-up; Into 3 sets of - 10 micro push-ups with clap behind the back.
Exercise #7 - Balance exercise right leg out and back 3x left leg out and back 3x
Exercise #8 - Stepping in place 30 sec. (15 sec. slow, 10 sec. medium, 5 sec. fast)
Exercise #9 - Step, Step, heal step 30 sec. (15 sec. slow, 10 sec. medium, 5 sec. fast)
Exercise #10 - Step, Step, toe step 30 sec. (15 sec. slow, 10 sec. medium, 5 sec. fast)
Exercise #11 - Heal step, step toe step step 30 sec. (15 sec. slow, 10 sec. medium, 5 sec. fast)
Exercise #12 - Bouncing forward and back while in the en guarde position 30sec.
Exercise #13 - Bounce, bounce forward back 30 sec.
Exercise #14 - Bounce, bounce back forward 30 sec.
Exercise #15 - 1 big advance, 1 small advance, 1 big retreat, 1 small Retreat, 1ba,1sa, 1ba... up to 4 3x
Exercise #16 - 2 Slow advances, 2 fast advances, pause / 2 slow retreats, 2 fast retreats, pause 5x
Exercise #17 - Ballestra advance, retreat kick back 5x
Exercise #18 - 2 small fast advances, 2 small fast retreats, 4 & 4, 8 & 8 3x
Exercise #19 - Step advance, step retreat 5x
Exercise #20 - Fake retreat counter forward, Fake counter retreat 5x
Exercise #21 - Lunge and hold for 3 sec (recover back 5x) (recover forward retreat 5x)
Exercise #22 - Lunge fast recover (recover back 5x) (recover forward retreat 5x)
Exercise #23 - Slow advance lunge (recover back retreat 5x) (recover forward double retreat 5x)
Exercise #24 - Fast advance Lunge (recover back retreat 5x) (recover forward double retreat 5x)
Exercise #25 - Slow small double advance lunge (recover back retreat retreat 5x) (recover forward retreat kick back 5x)
Exercise #26 - Fast double advance Lunge (recover back retreat retreat 5x) (recover forward retreat kick back 5x)
Exercise #27 - Ballestra lunge hold for 3 sec. recover back small double retreat 10x
Exercise #28 - Ballestra lunge fast recover back small double retreat 10x
Exercise #29 - Advance gain lunge recover in place retreat kick back 10x
Exercise #30 - Fast advance gain deep lunge recover forward retreat kick back 10x
Exercise #31 - Skip lunge recover in place crossover (5x slow 5x fast)
Exercise #32 - Ballestra advance lunge recover in place retreat crossover (5x slow 5x fast)
Exercise #33 - Skip advance lunge recover in place retreat crossover (5x slow 5x fast)
Exercise #34 - Slow fleche (arm, body, back leg, front leg) 10x (Foil & Epeeists Only)
Exercise #35 - Fast fleche 10x (Foil & Epeeists Only)
Exercise #36 - Flunge bounce twice recover 5x / Advance Flunge 5x (Sabreurs Only)
Note: Please make sure you get someone to watch you to check your technique or alternatively you can video yourself. If you have any queries please do not hesitate to get in touch. Remember when lunging that your front toe lifts first!
