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1, Rachelsmolen, EINDHOVEN 5612 MA

+1-123-456-7890

tudorandrei@physiolog.acme.ro

(Easy 20–25 min routine before, during, and after training or at home)

Quick, consistent warm-up and recovery exercises can make a big difference in lowering your chance of tearing your ACL during explosive fencing moves.


 Before Training (10 mins total)


  • Fencing Warm-Up (2–3 min)
  • What? - Start with light lunges, heel digs, hip rotations, and arm swings like in the fencing warm-up video at the bottom of the page.
  • Why? - This helps your muscles wake up and prepares your body for dynamic moves.


  • Dynamic Stretches (3 min)
  • What? - Leg swings front-to-back, side-to-side, ankle rolls.
  • Why? - These loosen your hips, knees, and ankles so you can move comfortably.


  • Mini-Band Activation (3 min)
                                                                              1. Wrap a mini-band around knees or ankles, do 1–2 sets of:
                                                                              2. Side steps (10 reps each way)
                                                                              3. Glute bridges (10 reps)
                                                                              4. Single-leg stands (30 sec per leg)
                                                                              5. This “boots up” your knee and hip stabilizers to keep your joints strong.


  • Low-Level Jumps (2 mins)
  • What? - Double-leg hops → single-leg hops → squat jumps.
  • Why? - This wakes up explosive muscles and improves landing control.


 During Training (1–2 min “Reset” Breaks)

  • Every ~30 minutes pause and do a few reps to reset your form:
  • Balance Drill: Stand on one leg (30 sec each), try closing eyes for a challenge.
  • Slow Cut Drill: Practice slow sidesteps and decelerate with control, imagine fencing foot changes, not stopping abruptly.
  • These “mini-breaks” reinforce good movement mechanics.


 After Training or At Home (8–10 mins)

  • Nordic Hamstring Curls (2–3 sets of 5–10 reps)
  • Follow the video at the bottom of the page to kneel and slowly lower forward using your hamstrings. Great for strengthening the back of your leg.
  • Technique matters more than speed, go slow and controlled.


  • Core and Trunk Control (3–4 min)
  • Plank, side plank, dead bug, or Pallof press, hold each for 30 sec.
  • Having a strong core helps reduce stress on your knee when fencing.


  • Stretching & Cool Down (2–3 min)
  • Gentle holds (30 sec) for hamstrings, quads, hips, and calves.
  • Release tension that builds up during training.


Weekly At-Home Maintenance (10–15 mins)

  • Use our self-guided video program (accessible via our website) to stay consistent:
  • Includes all routine exercises with easy tracking and progressions
  • Helps reinforce movement habits even on rest days

Why This Works

  • Neuromuscular warm-ups & mini-breaks help train your muscles to stabilize the knee during explosive moves.
  • Hamstring exercises (like Nordics) target muscles that counter knee extension and reduce ACL load.
  • Core stability straightens your center, reducing risk of twisting injuries.

Tips for Best Results

  • Always land softly, avoid harsh knee bending.
  • Focus on proper form, not reps.
  • Set a tracker or reminder for your at-home routine, consistency builds resilience.
  • Supplements your routine with strength training and sport drills when you can.


Links and videos: