hello folks!
It took some trial and error but we have our first clinic workout video series.
So … here is the Day three program designed by Isaac. The description of each exercise is below, most components are in the video clips.
Thanks to Isaac for all the work he is putting into the clinics, the participants for allowing me to record them, and to Rod for his help and advice on the video production/videography.
Reminder Youth Fencers (20 yrs and under) can come to the clinics in person with the added bonus of the material not in the video and being a **star** in the video (or be edited out if they prefer)! Mondays 8-10, Wed 7:30 – 9:30.
Stacy
Videos series link sent to club members by email.
Program is below:
CCFC Clinic Day Three: Defense and Counterattacks
Warm up
Light jog, high knees, butt kicks, lunge walk, fencing steps, offhand fencing steps, arm circles, rotator cuff movements
5-10 mins
Exercise: I Say You Parry [not on the video]
The leader will call a parry, and the followers will demonstrate said parry. Four, Six, Seven, and Eight all being options, along with their counter variants. Prime is still on option as well. To make things more interesting the leader may also call a ducking or sideward counterattack.
2 mins per leader
Exercise 1: Attack And Defend
Step forward and lunge, recover and step back with a parry, and then riposte. The parry and riposte can be of your choosing, try to use contra actions as well, focusing on the accuracy of your blade work.
8-10 mins
Drill Circuit: (3 Full Rotations)
One: Using a fencing arm target, step forward parry and and do a close riposte, step back and parry riposte. Parries should be limited to Four and Six. [If you have no “arm
target”, do the motion of each parry.]
Two: Side high stepping through agility ladder, following completion backwards fencing steps until you reach the line.
Three: Step forward, two steps back and ducking counterattack, which will lead to a squat lunge.
3-4 mins per activity [NOTE: breaks were taken between each activity and Isaac
reduced the time each round of the circuit, fencers paced
themselves – precision over speed]
Blade Work: All Parries All The Time
In sequence, Four, Six, Seven, and Eight parry ripostes, twisting counterattack, then repeat. Take care of the form of each parry.
4 min intervals
Stretch
Quadriceps, hamstrings, calves, biceps, triceps, shoulders
Capital City Fencers' Club 