30 Minute Workout

Warm up

3-5 Minutes of jogging, biking, jumping rope, anything to get your heart rate up and start focus.

Footwork

Start slow, work on balance and precision.

  • Advances - 50 ft

  • Retreats -50 ft

  • 2 Advances, 1 Retreat - 50 ft

  • 2 Retreats, 1 Advance - 50 ft

  • Retreat, Advance, Lunge -100 ft

  • Lunge redouble recover - 100 ft

Bladework

1 set 10 each rep

  • Extension arm only

  • Advance with extension

  • Lunge

  • Advance Lunge

30 Second Drills

For 30 seconds do as precise and as fast as you can. 30 second break between sets

  • 4 advances, 4 retreats

  • 2 retreats, advance-lunge

  • Advance-lunge, 2 retreats

  • Lunges

  • double advance, advance-lunge, 3 retreats

  • 3 retreats, double advance, advance-lunge

Footwork

Patterns

Start slow, carry your torso on your legs so you are balanced with minimal shifting of the torso.
Make balance check at end of pattern or adv-lunge.
Repeat 4-5 times building speed while maintaining balance and control.

  • Advance-Retreat, Advance-Lunge; Recover-Forward-Crossover

  • Advance-Retreat, Double-Advance, Retreat

  • Advance-Retreat, Double-Advance, Advance-Lunge

  • Advance-Retreat, Advance-Double-Retreat, Advance

  • Advance-Retreat, Advance-Double-Retreat, Retreat

  • Advance-Retreat, Advance-Double-Retreat, Advance-Lunge; Flesch

Notes on Footwork

  • Retreat before attacker lunges to catch them with advance lunge before they can fully recover.
  • Lunge short of distance needed to touch initially to make opponent unaware of how long your lunge really is.
    Side note: A shorter lunge means quicker recovery
  • Advances start slow, finish quick. Same for retreats, slow-fast.
  • Double Advance is not about taking two steps for distance. It's a timing/tempo thing and a good prep to attack.
    Side note: Double-Advance (press) and disengage the timid, attack the surprised, riposte/CA those drawn in.
  • Advance-Lunge accelerates slow to fast like explosion. Recovery from lunge should always be quick.
    Side note: Exception is during training, you want to test the landing of the lunge- balance check, position of feet check.
  • Half-steps allow you to break rhythm and give opportunity to score.

Half-steps

  • Half-Advance, Half-Retreat; Lunge

  • Half-Advance, Lunge; Half-Advance, Advance-Lunge

  • Advance, Half-Retreat, Retreat; Advance-Half-Retreat, Lunge; Advance-Half-Retreat, Advance-Lunge