Developing Flexibility for Sword Fighting
Introduction
In a previous article–citing information from Essentials of Strength and Conditioning, a textbook put out by the National Strength and Conditioning Association–we talked about the importance of a proper warm-up, how to warm-up properly, and how to make the warm-up more sport-specific for sword fighting.
In this article, we’ll be doing the same but for flexibility training. Specifically, we’ll be talking about how to create a dedicated flexibility program to run in conjunction with sword fighting classes and competitions.
What is Flexibility?
Flexibility is a measure of the degree of motion that occurs at a joint, meaning its range of motion (ROM). There are both static and dynamic components of flexibility:
Static flexibility
the range of possible movement about a joint and its surrounding muscles during a passive movement
requires no voluntary muscle activity because an external force (e.g., gravity, a partner) provides the force for the stretch
Dynamic flexibility
The available ROM during active movements, movements that require voluntary muscle actions
Generally greater than static ROM
Flexibility’s Importance for Sword Fighters
Every activity has an ideal ROM. When you stray too far from it, not only does your performance typically decrease but your risk for injury increases. We’re talking about both inflexibility and hyperflexibility, as well as imbalances in flexibility. Again, regardless of what takes you outside of that ideal ROM, the likelihood of negative consequences increases. Given the nature and intensity of sword fighting, there are frequent opportunities for a sword fighter to move out of that ideal range. Well-planned flexibility training can help prevent that.
Frequency, Duration, & Intensity
There’s a lot of information out there about how to stretch. Let’s go through what the National Strength and Conditioning Association recommends. First, it’s important to note that most improvements in flexibility are temporary. They peak right after stretching and tend to last from 3 minutes to 24 hours. What we’re going to focus on is how to achieve long-lasting effects; that’s why we’re talking about adding an additional dedicated program to the stretching you should be doing pre- and post-training. Some guidelines for a dedicated program:
Frequency: 2x per week for 5 weeks
Duration: 30 seconds
Intensity (for static stretching):
Hold the stretch at a position of mild discomfort (not pain)
Don’t disrupt joint integrity to increase ROM
You probably noticed that after Intensity there’s a note that the recommendation is for static stretching. We talked about dynamic stretching in the previous article, so check that out if you need a refresher.
Static stretching involves a slow and constant stretch with the end position held for 15-30 seconds. It doesn’t elicit the stretch reflex (i.e., a reflexive muscular contraction that occurs during stretching), and it’s low risk, provided the stretch isn’t too forceful.
When Should Sword Fighters Stretch?
Stretching should be done within 5-10 minutes following exercise, practice, or a competition. Why? Because the increased muscle temperature post-activity facilitates ROM improvements; the increased body temperature increases the elastic properties of the collagen within muscles and tendons. In addition to ROM improvements, post-activity stretching may also decrease muscle soreness.
And, as we’ve been discussing, when greater, lasting improvements to flexibility are required, stretching can also be done in a separate session as part of a dedicated program. Additionally, these kinds of sessions can be helpful as a recovery session after a competition or at the end of your training week.
For an effective stand-alone stretching session, make sure you give yourself a proper general warm-up beforehand to achieve the benefits of increased muscle temperature.
The Mind-Body Connection
Flexibility training isn't just physical; it's also about the mind-body connection. Practice mindfulness during your stretching sessions. Watch your breathing; deep, controlled breathing can help you relax into the stretch. Pay attention to how your body responds to each stretch, and visualize how the improved flexibility you’re working on will affect your sword fighting. This mental component can enhance your overall performance.
Basic Stretches for Sword Fighters
1. Shoulder Blade
Description: Stand or sit upright and reach one arm across your chest. Use your opposite hand to gently push your arm closer to your chest, feeling the stretch in your shoulder blade area.
Relevancy: A flexible upper back and shoulder girdle are vital for fluid sword movements, allowing you to maneuver your sword with precision.
2. Hip Flexor
Description: Kneel on one knee, keeping your torso upright. Push your hips forward gently, feeling the stretch in the front of your hip.
Relevancy: Sword fighters often need to lunge and strike swiftly. This stretch enhances hip mobility and aids in executing dynamic lunges and agile strikes.
3. Hamstring
Description: Sit on the floor with one leg extended and the other bent so that the sole of your foot is against your inner thigh. Reach toward your extended leg, keeping your back straight.
Relevancy: Flexibility in the hamstrings allows for lower stances and improved footwork, enhancing your stability during swordplay.
4. Quadriceps
Description: Stand upright, grab one ankle behind you, and gently pull your heel towards your buttocks while keeping your knees together.
Relevancy: Maintaining flexible quadriceps is crucial for maintaining a balanced and stable stance during various sword fighting movements.
5. Spinal Twist
Description: Sit cross-legged and twist your upper body to one side, using your opposite hand to gently press against your knee.
Relevancy: The spine aids in torso rotation and balance, fundamental for both offense and defense in sword fighting.
6. Wrist Flexor
Description: Extend your arm straight in front of you, palm facing down. Use your opposite hand to gently bend your wrist, feeling the stretch in your forearm.
Relevancy: Sword fighters require wrist flexibility for strong grip and control over their weapon.
7. Ankle Mobility
Description: Sit with one leg extended and the other bent, so your sole touches the inner thigh of your extended leg. Gently rotate your ankle in circular motions.
Relevancy: Sword fighters need agile footwork, and flexible ankles support quick, controlled movements.
8. Neck and Traps
Description: Slowly tilt your head to one side, bringing your ear closer to your shoulder. Use your hand to gently apply light pressure to intensify the stretch. Repeat on the other side.
Relevancy: Maintaining a flexible neck and traps is essential for fluid head and upper extremity movements during combat.
9. Abdominal
Description: Kneel on the floor and sit back on your heels. Extend your arms overhead and lean backward, arching your back and stretching your abdominal muscles.
Relevancy: Swordsmanship involves quick twists and turns, demanding a strong yet flexible core to maintain balance and control.
10. Groin
Description: Sit with your legs extended and your feet touching each other. Gently press down on your knees with your elbows, feeling the stretch in your groin area.
Relevancy: Sword fighters need flexibility in their groin muscles to execute wide stances and dynamic movements without strain.
Conclusion
Stretching should already be part of your training as a sword fighter. If, however, you feel that your ROM interferes with your ability to perform movements as well as you could, consider adding a dedicated flexibility program to your training schedule. Use the best practices listed in this article, and you should see improvement by the end of the 5-week period. If used in conjunction with the effective warm-up strategies we talked about, you’ll see even better results.