Reclaiming Your Speed: Sprinting for Swordfighters

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Research Corner

Sprinting doesn’t just build speed — it strengthens bones, improves cardiovascular health, increases power output, and trains your nervous system to fire faster. For athletes like fencers who rely on explosive bursts and lightning-quick reactions, sprinting can be a powerful training tool.

Even in the modern olympic fencing world, sprint training is often underutilized. We’re fencers, they say. We don’t chase after balls or need to run from someone trying to tackle us. Why train the sprint?

The benefits of sprint training however are well-documented: A 2020 systematic review in Sports Medicine found that sprint interval training significantly improved VO2 max and metabolic function in both trained and untrained individuals (Burgomaster et al., 2008; Milanović et al., 2015). Other studies have shown that sprinting enhances neuromuscular coordination and increases fast-twitch muscle fiber recruitment — both essential for quick, decisive actions in combat sports (Ross et al., 2001).

But sprinting is also high-impact, meaning it carries a greater risk of injury if done without adequate prep, rest, and technique focus. The good news: with proper warmup, progressions, and spacing between sessions, sprinting can be both safe and highly effective. Just like a prescribed medication, dosage and treatment duration matter.

The sweet spot for most competitive athletes? Two sprint sessions per week, spaced at least 48–72 hours apart. For recreational athletes (occasional competitors)? Just one short session per week is enough.

References:

• Ross A, Leveritt M, Riek S. Neural influences on sprint running: training adaptations and acute responses. Sports Med. 2001;31(6):409-25. https://doi.org/10.2165/00007256-200131060-00002

• Milanović Z, Sporiš G, Weston M. Effectiveness of high-intensity interval training (HIIT) and sprint interval training (SIT) in improving aerobic capacity: a systematic review and meta-analysis. Sports Med. 2015;45(10):1469–1481. https://doi.org/10.1007/s40279-015-0365-0

• Burgomaster KA, et al. Similar metabolic adaptations during exercise after low volume sprint interval and traditional endurance training in humans. J Physiol. 2008;586(Pt 1):151–160. https://doi.org/10.1113/jphysiol.2007.142109

HEMA Hot Take

Really? You’ve probably seen that quote floating around the internet. It’s dramatic, a little scary… and not backed by any actual research.

While it's meant to provoke reflection on how many adults stop moving explosively and training their bodies for life’s demands in their 30s, there’s absolutely no published study that proves this stat. It’s literally made up. What it does highlight? It acknowledges how rare it is for grownups to sprint — even though sprinting remains one of the most functional and foundational movement patterns we can train. Live a day with a toddler and you instantly know what I’m talking about. Sprinting is essential to human function - even if you never stepped foot in a ring or on a strip again.

The good news: You don’t need to go all-out down a football field multiple times (or even once) to reap the benefits of sprint training. Even 10–20m bursts (i.e. the length of a fencing strip), done safely and with control, can do wonders for your performance whether it’s a longsword, foil, or rubber chicken in your hand.

Coach’s Corner

How I use sprinting with my fencers

Sprinting isn’t just for track athletes — and you don’t need a huge facility to train it in. When I program sprinting for fencers, I tailor it to what they actually need: rapid acceleration, explosive intent, and the ability to recover safely and repeat.

Here are some ways to break it down:

1. Acceleration drills (5–10m; for reference a strip is 15 m)
Short-distance sprints starting from a ‘ready position’ fencing stance, or standing upright and sprinting from a “falling start” position are both great for training that all-important first step into acceleration. This kind of work reinforces drive through the ground, forward body lean, and intent — all critical for fleches, big passing lunges and rapid attacks.

2. Flat sprints (10–20m)
Once an athlete is warm and has some sprint prep under their belt, we add a few 10–20m full-out sprints. These focus on maximal effort and form — not volume. Think 2–4 high-quality reps with 2–3 minutes of rest in between. We treat sprinting like lifting heavy: the quality of the rep is what matters most.

3. Hill sprints for beginners
For anyone new to sprinting — or coming back from injury — I love hill sprints. The incline forces proper body angles and reduces impact forces, making it easier on knees and hamstrings. Start with 5–6 short (6–10 second) efforts walking back for recovery. There’s some great videos online on how to do hill sprints - as long as you can find a hill! (Interestingly, professional sports love hill sprints so much, some facilities even have fake artificial turf hills just for this!)

4. Sprint mechanics drills
Start sprint sessions with a THOROUGH WARMUP and include drills to prep the nervous system and reinforce mechanics. Things like:

• A-skips and B-skips

• High knees

• Skipping

• Falling starts

These help groove good form, warm up the hips and calves, and reduce the risk of injury.

5. Rest and recovery
I program sprints no more than twice per week, and never on back-to-back days. Each sprint day is followed by a lighter day following of things like mobility, light aerobic work, or upper body work. Recovery is key — sprinting is extremely taxing on the nervous system and lower body’s connective tissues.

Important cue: When in doubt, leave one rep in the tank. Especially for fencers who are already training multiple times per week, sprinting is meant to complement your fencing — not crush you.

Health & Fitness Tips

Should you be sprinting?
Not every fencer is ready to start sprint training. Here are some questions to ask yourself (or your fencers) if you want to add sprint training into your weekly routine:

• Do you already train 2–3 times a week with good recovery?

• Can you do jumping and bounding exercises without pain?

• Do you have space and time for a quality warmup before you sprint, and a safe flat space to DO the sprinting?

If yes — go for it! Start small, focus on mechanics, and keep your rest intervals long. Your fencing will thank you. Even 5 minutes once a week is enough to get started.

If not yet — Can the sprint training for now and focus on strength, mobility, and light plyometrics first. Build the foundation. Good news: My HEMAFit classes are exactly the kind of foundation you need for this!

Conditioning Move of the Week

Lateral Hop to Jump

The lateral hop trains stability and control in the frontal plane (side-to-side movement), while the vertical jump reinforces explosive force production. The transition between the two forces your nervous system to coordinate quickly under load — similar to how you might cut, sidestep, or disengage under pressure in a bout.

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