Assembling a Stationary Practice Unit

• 1). Mount a 2-by-4 vertically on the wall by either screwing it in with 3-inch screws or taping it to the wall with duct tape.
  
  
• 2). Take four pieces of duct tape and fold them into loops so that the sticky portion is facing outward on all sides.
  
  
• 3). Use this double-sided duct tape to secure an old pillow to the two-by-four. The duct tape should be placed in a row down the middle of the pillow and spaced out every 4 inches.
  
  
• 4). Draw one bull's-eye in each corner of the pillow with a permanent marker.
  
  

Practicing Alone Using Practice Unit

• 1). Practice a footwork drill before addressing the stationary practice unit. Moving forward in a straight line with each advance, perform an advance lunge en garde, an advance double/lunge en garde and an advance triple/lunge en garde. Then, retracing your steps, perform a lunge/en-garde retreat, a lunge/en-garde double retreat and a lunge/en-garde triple retreat. Do this three times.
  
  
• 2). Face the stationary practice unit. Decide whether you want to strike each succeeding bull's-eye in a clockwise or counterclockwise order. Then lunge forward, strike the first target with a cut. Retreat, then lunge forward again. Strike the second target with a double. Double-retreat and double-lunge forward. Strike the third target with a direct. Triple-retreat and triple-lunge forward. Strike the fourth target with another cut.
  
  
• 3). Take a two-minute break. Repeat the footwork exercise. Then repeat the series of attacks. This entire workout can be done three times in an hour.