Fencing footwork is characterized by rapid bursts of activation, quick on-off muscle timing, and repeated acceleration and deceleration. The calves and quadriceps play major roles in maintaining speed, rhythm, and responsiveness. Hamstrings are active at a low level throughout with larger bursts of activity from the rear leg. Core stability is needed to maintain the trunk upright.

Quick bursts of activity in the musculature are address throughout our programs through plyometrics and jump roping or running. Core stability is addressed throughout our programs with core specific work (including rotation and counter-rotation), hip hinge work, and compound movements.