These is an excerpt from the original Fencing Exercises for Speed Strength and Flexibility article with Dr. Scott Weiss. To view the original article click here


  1. Get into an en garde position
  2. Lift your front foot off the ground and hold
  3. Using your arms to help propel you, jump as far as you can
  4. Focus on “sticking” the landing with the back foot landing facing the same direction as when you jumped
  5. Once you complete the full set, repeat on the opposite side

Example of Progression

Example of using weighted vest to make the exercise more difficult.



  1. Stand with feet hip distance apart
  2. Bend your knees and swing arms backwards
  3. Swing arms forward and jump and land with both feet at the same time
  4. Maintain balance and try to stick the landing

Example of Progression

Example of using plyometrics to make standing long jump more difficult.

Example of using a resistance band to make standing long jump more difficult.



  1. Stand with feed hip distance apart
  2. Lift one leg and leap in that direction
  3. Land only on the foot that started off the ground
  4. Alternate back and forth, ensuring that only one foot is on the ground at a time
  5. Ensure you are moderately balanced before moving onto the next jump

Example of Progression

Example of doing speed skaters barefoot on mats to make the exercise more difficult.



  1. Start in en garde position
  2. Raise back foot a few inches off the ground
  3. Use your front leg to leap backwards
  4. Land on both feet at the same time
  5. Maintain balance and technique
  6. Complete set and repeat on other side

Example of Progression

Examples of landing reverse long jump on one foot (back and front) to make the exercise more difficult.



  1. Stand on one leg
  2. Slowly squat without your raised foot touching the floor
  3. Maintain control and balance throughout
  4. Start with a 45 degree bend, and work your way up to 110 degrees
  5. When you finish the set, do the same on the other leg


If you place a bench, (approximately knee height) behind you, you can always just sit down on that surface if you start to lose your balance.You can also use a broom stick or foam roller held vertically (like a cane) to stabilize yourself as you descend and come back up.



  1. Start in a standing position with feet slightly wider than hip distance apart
  2. Bend your knees and pull your arms behind you
  3. Swing your arms in a pendulum motion upwards as you jump
  4. The goal is to get as high as possible


  1. Attach resistance band to stable object
  2. Face away from stable object
  3. Hold on to other (knotted) end
  4. Perform simple fencing extension at normal fencing speeds
  5. Retract your arm slowly, counting to three in your head
  6. Perform on both arms


  1. Use a medicine ball you can comfortably toss up in the air and catch
  2. Find a wall, and stand a distance away equal to your height
  3. Face the wall in an en garde position
  4. Holding the ball in your back hand, twist and shove the ball towards the wall
  5. Try to hit the wall with as much force as possible
  6. Repeat on both sides


  1. Face away from stable bench
  2. Place palms on bench with fingers facing forwards
  3. Grip the front edge of the bench with your fingers
  4. Extend your feet in front of you with your legs bent at 90 degrees
  5. Bend your arms and lower your body while your feet remain in place
  6. Straighten your arms to return to starting position
  7. Do not dip past 90 degree elbow bend

Example of Progression

Example of using a physio ball to introduce instability and make the bench dip more difficult.



  1. Connect one end of resistance band to stable pole or column
  2. Face the column in an en garde position
  3. Hold onto the with your front arm mostly extended
  4. Move your feet backwards until there is a little resistance
  5. Pull the band to the side by rotating your trunk
  6. Hold for a moment, and return to neutral
  7. After you finish the set, repeat the exercise rotating the other direction (same arm)
  8. After you finish both of these sets, repeat with the other arm


  1. Start in pushup position, and move arms to directly under shoulders
  2. Bend elbows 20 to 30 degrees
  3. Keep the rest of your body as straight as possible
  4. Hold

Example of progression

Example of anterior plank with only one arm.

Example of anterior plank with only one arm and one foot.



  1. Use adjustable workout bench set to approximately 30 degrees
  2. Lay face down with chin over the edge of the elevated edge of the bench
  3. Grab dumbbells in each hand and slowly lift to the ceiling without bending your elbows
  4. Reach shoulder level, then slowly lower dumbbells back down