Physical Training Aug 2003

Using the French Cane for Fitness

The cane is a weapon which is used in a combat sport that calls on a wide spectrum of movements and complete mobilization of the muscles of the body. The techniques of this sport can serve as a basis for fitness training.

General Principles:

The French “canne d’arme” (or walking stick) is a wooden (chestnut) stick 95 cm long, with a diameter of 1.5 cm at the tip and 1.8 cm at the base. For this type of exercise, relatively light canes (100 and 150 grams) are preferred.

For each movement, note the following principles:

the cane is held in one hand, near the base (without taking up too much of the stick)
the movements are full, sweeping movements which are, above all, carried out with the arm fully extended
the starting position is always "en garde": the grasp defines the guard (for example: right hand at the base of the cane, right foot slightly advanced), the body facing an imaginary opponent. In this way, each move of the cane implies a transfer of weight either to the front leg or to the back leg (balancing the weight of the body)
the impact areas are the head, the sides and the tibias; in this case, make a front or back lunge
each movement is made without violence and without force of impact – this is a sport.

Before a session, begin with a warm-up involving the muscles of the entire body, and then proceed to a warm-up of specific areas (e.g. the wrists, by making flourishes with the cane, moving the cane behind the back, etc.).

During a fitness session, it is advisable to use a metronome so that you can measure the number of beats per minute.

Start with repetitive series of exercises in order to familiarize yourself with the weapon. The usual progression is to combine the various moves and impact areas, and add leaps, voltes, etc.

The French cane is associated with six movements: “brisé”, “latéral extérieur”, “latéral croisé”, “enlevé”, “croisé tête” and “croisé jambe”.

“brisé” begins with a vertical flourish. The impact area is above the head. The right arm (for a right guard) produces a forward-rearward piston then forward to touch. The cane turns in the hand and makes a three quarter rotation. It is important to make sure of the vertical trajectory of this stroke.
“latéral extérieur” is a stroke with an horizontal flourish made above the head. The impact area is located on the sides of the opponent’s head. The stroke is armed when the tip of the cane is pointing toward your opponent. The cane is held above the head, with the right hand behind the axis of the shoulders.
for “latéral croisé”, the tip of the cane always points toward the opponent but the arm is crossed in front of the face. For the “latéral extérieur” and the “latéral croisé”, you can touch the right or left side of the head, the sides, or the tibias by lunging.
“Croisé tête” is made with the tensed arm making a left circle to the head of your opponent.
“Croisé jambe” is the same stroke in reverse, aimed at the opponent’s tibia.
Lastly, the “enlevé” is performed with a reverse flourish to the opponent’s tibias.

It is important to set various sequences, connected by preserving the same rhythm and while taking care to respect all the points above.

The first series will run through each movement described above and should take at least 30 to 45 seconds. The full session should last 10 to 15 minutes. Finish by stretching the arms and shoulders, and wind down for 5 to 10 minutes.

This kind of exercise, because of its intensity and variety of the movements, offers some insight into handling the French cane in the context of an atypical and rhythmic cardio-athletic workout.

imm09
imm09: beginning of "enlevé"