Tag Archive: brain circulation

1. Grantham Sabre Camp

   10th December 2014 5:05 pm Leave a Comment

   Sabreurs’ fitness 

   Last week I had the pleasure of working at James and Ian Williams’ summer sabre camp in Grantham.  There were about 30 fencers there, from aspiring juniors to top ranked seniors. My role was to support the coaches by delivering group and individual fitness sessions. 

   The fencing “season” usually means that a summer layoff is followed by a week long camp in preparation for competition season in the Autumn.  This, combined with the long days of training and competing on the camp, meant that my sessions had to be balanced between work and education. Too much intensity on a camp like this means an increase in injury potential, too little and there is minimal training effect.

   I was working with Stephen Chappell who is a Royal Army Physical Training Corps (RAPTC) instructor at Headley Court. Together with James and Ian, we tried to get the balance right. As the week progressed, Steve got busier with massage and treatment. Hydration, fuel and recovery (including ice baths) were emphasised and made available.

   Agility for fencers

   My first session was based around multi directional agility: with specific emphasis on hip projection. I started with the “lunge n’weep” series I got from Joe P at GAIN this summer. This requires movement in 3 planes, with the lower and upper body working in different directions.

   Then I moved to a “wheel” drill starting with single leg squats, steps, lunges, hops and finally sprint actions in 6 different directions.  I was trying to show the fencers that trying to move fast without a solid foundation of balance, stability and strength will be unsuccessful.

   I finished with a reaction drill where the fencers had to try and wrong foot their partner by seeing how they were balanced and sending them in a direction they would find difficult (video here).  I.e if their partner was shifting to one side (common in fencers) then send them in that direction. Two things happen then: either the partner is “frozen” or they have to do a false step to move.

   Having fun

   On the last day, with bodies and minds tired (the competions were running to 2200 on the previous nights) Steve and I arranged a fun team session.

   First up was seated volleyball and then a command task with a “casualty” being carried over an obstacle course in the gymnasium.  It is always interesting to see how individual sports people co-operate (or not) as a team!

   As I noted on my previous work on this camp, the professionalism of the RAPTC is second to none and I hold them in high regard.  The fencers I worked with asked good questions and seemed keen to learn and improve.  The discussions I had with the coaches and the information they shared about fencing fitness will help my work with the SW fencing hub.

   Sabre fitness 2014

2. Fitness for fencers: part 4

   21st November 2013 9:55 am 6 Comments

   “Should fencers run to get fit?” 

   Is a discussion I have with fencing coaches a lot. Nearly all say “yes”.

   Running is a basic locomotor activity that we have developed as humans over thousands of years.

   Unfortunately, a combination of early specialisation, lack of innate athletic ability, and misinformation about running for fitness has stopped fencers from being able to run correctly (or at least competently).

   Yesterday at the South West Fencing Hub, I took the fencers onto the track to help them learn how to run correctly. My belief (and experience) is that everyone can learn to run faster. They just need to be shown how and given the tools to do the job.

   I kept it simple, with postural drills working on high hips, and a quick foot to bum action after toe off. I used the high hurdles to help get the fencers working the correct actions.

   Strong and mobile hips are important in fencing, as is speed. I kept reconnecting what I was doing on the track to what they do in the salle and on the piste. After every 2-3 drills the fencers would run 40 metres twice, rest and repeat.

   This links to my 4 Rs approach to running fitness.

   • Run well
   • Run fast
   • Rest
   • Repeat

   Rather than run a long distance badly, run lots of short distances well.

   The good news was that the fencers managed to improve their running in a short time. Fitness takes longer. However, once again, poor posture impeded their speed. 

   Why fencers need to stand on two feet

   Despite repeated efforts, talking to the fencers about their posture, they still resort to hanging on one leg. As you can see from this rogues gallery.

   

   This hanging off one hip means that the muscles are getting weak on one side. It is hard to move the hips efficiently during the match if they are constantly working inefficiently for the rest of the day.

   At the request of the fencing coaches, I introduced a change of pace midway through the sparring session in the afternoon. “Swords down, wires tucked in, partner up, wrestle!”

   We did 15 minutes of combatative partner exercises (fencing is supposed to be a combat sport after all) that worked on push, pull, brace, balance and squat. This seemed to have the desired effect with the fencers laughing and getting rejuvenated.

   This was the last hub of the year, and some progress has been made, whilst some work needs to be done to get habits such as posture and the best warm up for fencing ingrained.

   I really enjoy working with the fencing coaches who are willing to educate me on the details of the sport and discuss how we coach. The fencers have been great and are now used to me introducing the unfamiliar.

   “Expect the unexpected” seems to be our theme. 

   Further reading:

   Why not get our 6 week speed training programme and running technique guide Run Faster ? Contains lots of technique drills and video clips.

3. International Debuts: Good luck girls

   30th April 2013 4:18 pm 1 Comment

   Jenny McGeever and Torzie Boylett overcome hurdles to get honours

   One of the best moments in my Coaching career was last week when these two ladies were talking about their selection for Internationals this week.

   Both have had to overcome some big hurdles and I am chuffed to bits for them and their families.

   Both came from the South West Talent group of athletes and I have been training them since (4 years now for Jenny, 3 for Torz).

   Wheelchair and bust

   Last summer I spent some considerable time coaching both girls.

   Jenny was hoping to get selected for the Oympics as part of the epee team, Torzie was preparing for her hockey season with England under 16 aspirations.

   British Fencing selected fencers from other weapons (they got embroiled in their own selection legal battles as a result) and so Jenny narrowly missed out.

   When Jenny asked Alex Newton (fencing performance director) for feedback and areas for improvement she was told “you’re not fit enough“.

   Two weeks into hockey season in September, the bullet proof Torzie Boylett had her patella smashed by a hockey stick.

   Things were looking less than promising.

   Pick yourself up, dust yourself off.

   With British Fencing involved in an internal politicking situation, Jenny decided to try her hand at Modern Pentathlon for a year.

   Better to focus on positive aspects of what was in her control, rather than at the beck and call of a disorganised NGB.

   Torzie’s plan A was in tatters, a major setback had occurred. In conjunction with her physio, Polly, we started rehab straight away. Bearing in mind Bill Knowle’s adage that “ A knee injury is a brain injury” I got Torzie working on her good side to encourage correct movement patterns. 

   Jenny and I sat down each month to look at her overall training plan and the best way to ft that in around her studies. We did an analysis of the 5 disciplines and how we could best incorporate cross training and economic use of time/effort/ money:

   • Fencing: Excellent, needed to maintain in London.
   • Horse Riding: could ride, but needed jump practice. at home with her Mum.
   • Swim: quite good previous, but just unfit at it. Would use hours in the pool to improve efficiency of technique and gain aerobic fitness. In London and Tiverton Swim Club.
   • Run: vast improvement over 4 years, but too much time spent jogging. Would work on intensive intervals and specific technique and increase anaerobic fitness with me.
   • Shoot: Abysmal. Safest place to stand was directly in front! Had the accuracy of an Imperial Stormtrooper. Coach Drew Wilsher to help.

   We also talked about the need for getting stuck into competition for experience: having to take kit for the extra disciplines, how to warm up, how to switch on/ off between all 5 areas. Jenny needed to know how to fence after a swim, or how to ride after a run, how to get from start line to start line on time.

   We also focussed a lot on nutrition: Jenny was constantly losing weight away from home. Together we came up with our Recovery Flapjack recipe which is now used by all our Excelsior athletes!

   Torzie’s main goals were in order

   • Stay motivated despite the setback
     
   • To walk
   • Get strong
   • Get agile
   • Get fast
   • Get fit
   • Play hockey.

   This required careful communication between Mum, me and her physio. Torzie’s right buttock and hamstring practically disappeared, and we had to work constantly to get her to feel where they should be.

   We celebrated milestones in a big way to stay supportive: First step out of the chair, first skip, first hop, first run, first training session, first match and so on.

   We are still working on all of the above to maintain her new found gains and ensure she is confident under pressure of tournamnet play.

   Having what it takes

   Both girls have got very supportive families, and seem to be the “sporty younger sibling”.

   Both went to Blundell’s school. Jenny Left at 16, Torzie is leaving this summer due to lack of support (you are either on sport or off sport, there is no grey area!) and a male emphasis on facilities. Getting told off by teachers for being late to lessons when struggling in a wheelchair says a lot.

   This is common at other schools and even Universities: priority gym access and coaching seems to go to boys’ teams first. Jenny has the same problem at St Mary’s in Twickenham! 

   This lack of support would cause most people to quit. Instead, “it is the dab of grit that causes the pearl to form in the oyster”. They have indeed undergone a “Quest“

   The girls dug deep, drew on the support from their families and coaches (Drew, Anne Baker) and followed the plan. This stickability is often forgotten about. Not for them the excuses of doing what is familiar and comfortable.

   The Future

   They have both become comfortable in feeling uncomfortable. I am uncertain as to what the future holds, but I am certain that these girls can take on challenges and overcome obstacles.

   The work I have done with these girls is the best I have done. It has challenged all aspects of my coaching, and I have worked very hard to keep ahead of their development.

   I hope to be able to coach these girls in some form or another throughout their careers. I am applying the lessons learnt with the next generation of developing athletes. 

4. Fencing Camp

   17th August 2010 8:35 am 3 Comments

   Just came back from working on a 2 day fencing camp in Grantham with various fencers. Two of the girls I train were on the camp, so it was good to see them in action. (Jenny McGeever is pictured).

   The camp has been run in the past by Army personnel, and the two PTIs from Headley Court did an excellent job on the camp. Something you can rely on is professionalism and enthusiasm as well as being able to walk the walk.

   We spent some time discussing fencing fitness and looking at what we would expect to see. Involved were the Coaches, the Physiotherapist, the PTIs, the physiologist – all of whom have been working for some time with this group- and some new faces who were looking at things from an outside perspective.

   One thing I know is key is getting the athletes to buy in to what they are doing and to get them to do it at homework. Without the coaches or parents at a junior level it won’t happen.  

   Sabre camp and how to get fit for sabre 2014