Fencing · Footwork · Fitness & agility

Footwork ladder on the call

Fencers build up advance, retreat, lunge and recovery one rung at a time on the coach's call, finishing by following the coach's own steps like an opponent.

F1F2F3F4C
Start / 7
Time
10 min
Players
1–24
Age
U7+
Area
Piste or sports hall
Equipment
cones or tape to mark a start line

Setup

  1. Fencers in lanes along the length of the hall, all facing the coach, with at least 2 metres between lanes and room for several lunges in front of each fencer.
  2. No weapons for the first run through. Flat, grippy shoes; no socks on a slippery floor.
  3. Everyone starts en garde on the start line.

How it runs

  1. Rung 1, 'Advance!': lift the toes of the front foot and reach forward, landing heel first, then bring the back foot up the same distance. The gap between the feet never changes.
  2. Rung 2, 'Retreat!': the back foot steps back first, landing on the ball of the foot, then the front foot follows the same distance.
  3. Rung 3, combinations: 'advance, advance, retreat', 'retreat, retreat, advance'. The coach calls the whole pattern, then says 'Go!'.
  4. Rung 4, 'Lunge!': the weapon arm extends first, then the front foot kicks forward low along the floor while the back leg pushes and straightens. Foil and épée: the back arm drops to lie along the back leg. The back foot stays flat on the floor.
  5. Rung 5, 'Recover!': bend the back knee and push off the front heel to return to en garde, the back arm coming back up.
  6. Rung 6, put it together: 'advance, lunge, recover', 'retreat, advance, lunge, recover'. Thirty seconds on, thirty seconds rest, four sets.
  7. Last rung, follow the coach: no calls. When the coach steps forward, fencers retreat; when the coach steps back, fencers advance; when the coach drops the hand, fencers lunge.

Coaching points

  • Head level: an onlooker shouldn't see you bob up and down.
  • Front foot first going forward, back foot first going back.
  • Hand before foot: on the lunge the arm is straight before the front foot lands.
  • Front knee over the ankle at the end of the lunge, never past the toes.
  • Small steps are quick steps. Big steps feel strong but are easy to read.

Common mistakes

  • Feet drifting together or apart as the steps go on.
  • Crossing the feet or stepping off the line.
  • Lunging with the foot first and the arm last.
  • Rolling the back foot onto its side on the lunge, which strains the ankle.
  • Leaning the body forward instead of driving from the back leg.

Say it: “Hand first, head level, back foot flat.”

Make it harder

  • Add jump advances and a balestra (a quick jump forward) before the lunge.
  • Fencers hold their weapons, masks on, and lunge into empty space down their own lane.
  • The coach changes speed and rhythm mid-pattern.

Make it easier

  • Only rungs 1 to 3 the first week; add the lunge once the steps are tidy.
  • Walk the lunge through in slow motion before doing it at speed.

Pairs well with

Reviewed by the Sportdify coaching team.