Today I would like to contribute something that has no real basis in historical sources and is just an observation inspired by our training process. Perhaps it will be an approach that we abandon in a few years or it will take hold and spread beyond the Trnava Fencing Guild. I personally hope it is not an artificial delusion, which combat arts are unfortunately full of today.

In recent years, we have been trying to apply rotational and movement mechanics to almost every technique we practice in depth. The reason is simple. We are neither the strongest nor the tallest fencers, and therefore some techniques require a smarter approach against stronger opponents, one that can squeeze the most out of little.

I have been asked several times for advice on suitable exercises to help improve movement mechanics in cuts, thrusts and other fencing actions. Although we often speak simplistically about rotations, they are only part of the complex movement of the whole body. This new movement mechanics aims to streamline the generation and transfer of force throughout the body, from the feet on the ground to the tip of the sword. Based on generalized exercises, as you will see in the video, similar mechanical principles can be applied to almost any technique.

Stance

For the following exercises to make any sense, they must be built on a solid foundation, which is a correct and stable stance. Over the years we have gone through various forms of the basic guard and are currently anchored in a position that perhaps best supports stability but even more so readiness and freedom of movement. One of the most important features of this stance is the upright position of the entire torso. The center of gravity is suspended under the chest and the legs are light. The body does not lean forward or to any side when changing direction of movement or trying to increase reach. The rear foot is with the heel off the fencing axis and the foot is closed forward. This means that the toe does not point backward or perpendicular to the fencing axis as is common in sport fencing, for example, but points forward. The angle of the feet does not need to be strictly prescribed but can easily be less than 45 degrees. This position allows for better pressure into the ground and by rolling the foot (progressive pushing off to the extended toe) or opening the ankle joint adds another impulse to the movement. If we use a foot angle of 90 degrees or more, the ankle is already almost fully open, and thus its contribution to movement and force is significantly lower.

Strong Core The second important element, which may not be completely obvious just by looking at the video, is the engagement of the lateral abdominal muscles. If these are not properly engaged during movement, leg power is transferred to the sword only to a small extent. And as a negative consequence, the shoulders are overused, which increases the likelihood of shoulder joint injury. Equally important is the engagement of the lower back muscles, which should not remain relaxed. Not only for the transfer of leg power into the strike. Equally important is the prevention of back injury during hard impacts in binds.

In the video it should be apparent that there is a significant exchange of sides. The right shoulder moves forward over the right hip and the left side, relative to it, back. This gives an advantage in cuts like Zorn or even Schiller that the body gets into cover and thus is a safer position.

Exercises

Rotations against opponent on signal

Static version: The coach stands firmly and offers a flexible target with their hands, against which I lean with full force. I start in left guard. The right hand and pressure into the back leg pulls the pelvis over the front leg. The hand strikes as if with a thrust at the target. We stabilize the shoulder and shoulder blade down. The elbow is not 100% extended. In this position of maximum pressure, I try to find the most comfortable placement of the hand, shoulders, torso, pelvis and leg down to the foot. Only one leg rests on the ground and the force transfers up in a straight line and then forward through the shoulder. The whole body works in unison in one direction. The coach can help me by telling me when and in what position I generate the most pressure. This exercise can also be practiced against a wall but ideally against a more flexible obstacle. That’s why a partner is better, who pushes us back into guard at the end of the pressure. This is where poor hand and shoulder placement will show, because in that case misalignment will occur.

Moving forward version: The coach sets up their hands as a target and on this signal the practicing fencer strikes forward with rotation. The coach leans strongly against the incoming strike and creates resistance with full force either for a split second or longer. The practitioner tries to constantly move with pressure forward and push the opponent back. After the coach releases the pressure, the practitioner steps back into the basic guard, only with the opposite leg forward. Then the exercise continues from the other side. Ideally the entire length of the gym. If the practitioner understands the procedure and mechanics, the resistance should be increased to the point where they are unable to push the coach forward. That’s when they will subconsciously start engaging deeper internal muscles, which is highly desirable for performance improvement.

In the third exercise, the opponent can occasionally only simulate resistance and sharply release at the moment of impact. Then the practicing fencer must handle the situation and continue moving into the basic guard without falling through.

Dynamic variant with reactions: The last variant of this exercise consists of the coach leading the practitioner who must maintain a constant distance with adequate movement in one guard. The coach randomly chooses a signal and the fencer must promptly react with full rotation and force forward. The coach can again choose false signals, in which they let the incoming attack pass through.

Individual exercise with resistance band

For exercises we use a strong band with high resistance. If we hang it high above the head, we practice Oberhaw rotations. If we attach it at ground level, we practice rotations for Absetzen and similar. For Zornhaw rotations, we grasp the band with the fist back above the head so that the arm is extended and so is the band. The shoulder and shoulder blade are set down. We start the rotation by pulling along the imaginary fencing axis downward. I stretch the band with minimal use of arm muscles. We should not feel excessive strain on the shoulder joint either. I push the arm all the way down to a position in front of the solar plexus, where I hold for a moment. At this point, the arm muscles are almost relaxed and the entire position is stabilized through all the trunk muscles. The final forward movement and pull comes only from pushing off the back leg. For the exercise, I would refer you to the chapter on Zornort, it is an exercise designed to help this technique specifically.

The last exercise shown in the video is a variation of the previous exercise only from bottom to top. This movement improves the quality and power of Ochs thrusts, Absetzen or Zwerchaw.

Video