Back to Skill: Your September Sword Reset
September has first – day – of – school energy for grownups. Schedules settle, daylight is kind, and motivation quietly peeks around the corner. This is the perfect moment to reset skills, rebuild habits, and give your training a clean structure that actually fits your life.
New here? Start at the Sword Experience homepage.
What the September Reset is
A four week plan that stacks short daily drills with one focused weekend session. The goal is simple. Restore fundamentals, regain flow, and finish the month with visible progress on timing, footwork, and confidence.
Quick links to set yourself up:
- Train online in the SXP Online Academy
- Pick a live date on Tours and Events
- Gear up in the Shop
How it works
- Daily micro sessions: 10 to 15 minutes, five days per week
- One weekend focus: 30 to 45 minutes that ties the week together
- Track scenes, not minutes: count clean reps and short sequences
- Use consistent tools: a bokken or practice blade from the Shop keeps muscle memory honest
- Follow the SXP numbering: shared cues speed up learning in the Online Academy and at live events
Week 1. Foundations that stick
Theme: stance, guard, clean cuts
Daily plan
- 2 minutes joint prep for wrists, shoulders, hips
- Clasp your hands together and roll your wrists in one direction for about 10-15 secs, then roll them in the other direction for 10-15 seconds.
- Continuing rolling but this time get your elbows and shoulders in on the action. Again 10-15 secs each direction.
- Drop your hands to your sides and roll your shoulders to the back of the room. After 10 secs, roll them forward.
- Drop your hands, Now, shrug your shoulders upwards. Around 10 repetitions.
- With your hips still, swing your arms from side to side. This is to warm up your ribcage.
- Now it’s time to practice your sexy walk. Hands on hips. Rotate your hips in one direction for 10 seconds. Stop. Then rotate them in the other direction for about 10 secs.
- 3 minutes stance holds, neutral and lead, switch sides
Please refer to our previous blog if you are uncertain of these positions
- 3 minutes single cuts, slow to crisp, focus on path and breath.
Move the bokken from the neutral position, left to right, around your head and finish in the SXP # 1A position (Opponents left shoulder). Now move the bokken back the way it came ending in the SXP 2 position. (Opponents right shoulder). Once you feel comfortable, change the attack positions to target the left and right hips. SXP 3A and SXP4A. Again, please check our previous blog for a more detailed description
- 2 minutes guard transitions with balance checks
Move between the guard positions focusing on how your feet make contact to the ground. Are you weighted evenly? Ask yourself: “Is my weight on my heels, or my toes.” The weight shift should transition between the two, ending in a neutral central position, leaving you perfectly balanced.
Weekend focus
- Film five reps of a short sequence that uses numbers SXP1A and SXP2A
- Review alignment and footwork
- Note one cue to fix next week
Helpful support
- Beginners and refreshers will move faster with the Online Academy
Week 2. Footwork and flow
Theme: movement lines and recovery
Daily plan
- 2 minutes ankle and hip prep
Move your hips in a circular motion for 15 secs in one direction and fifteen seconds in the other
Put 90% of your weight on your right foot. Point =your left foot to the floor and rotate the foot and ankle for 15 seconds. Repeat on the other side
Now place your weight on your right foot and stretch the side of your foot to the floor so that you feel outwards
- 4 minutes footwork boxes, forward and back, then diagonals
Work on the three basic steps. Advance: pushing off your back foot and “advancing” forward. Step: walking one foot in front of the other. Replacement: Where your back foot moves forward and replaces your front foot as your front foot moves forward. This can be done as a diagonal or side to side.
- 4 minutes cuts on the move, point returns to guard every time
Add SXP1A and SXP2A.Then XP 3A and SXP4A as you move through your footwork
Weekend focus
- String a five beat combo with entries and exits
- Add tempo changes to find control, then speed
Helpful support
- Use a light bokken from the Shop to groove rhythm without fatigue
Week 3. Timing and distance
Theme: cues, reactions, safe partnering
Parries:
SXP 1D – From a neutral en garde position, right foot forward, push off your right foot to retreat backward while moving your hands to outside of your left shoulder. Bokken should be pointed slightly forward, elbows tucked and hips facing forward. The bokken edge should be facing outwards and should be high enough, that the bottom third of the blade (the strong part) protects your shoulder. You are creating your safe zone, so nothing should be outside of this zone that an opponent might target.
SXP2D – Now, move the bokken across your body to just outside your right side, Bokken should be pointed slightly forward. Step backwards as you make the movement ending with your hips facing forward. IMPORTANT: An error many make is to turn the hips when stepping back. Look at your feet. They should be the same distance apart as when you started, not with one foot stacked behind the other. If you turn your shoulders will turn with them, thus exposing your left shoulder.
NB. Do not sway the tip of the bokken from side to side when doing this motion, but rather move the hands across the body keeping the bokken steady.
SXP3D – Again step backward while dropping and crossing the bokken to the outside of your left hip. Tip should be pointed forward at a 45 degree angle to not only protect your hips but also your knees and lower body. Bokken edge should face outwards. Your hands should be slightly higher than your hips to protect them, elbow should be again tucked to your side. Hips again face forward.
SXP4D – This time as your step backwards, move the bokken in a circular motion in an anti-clockwise direction (to the right) all the way in front of your and back around until it stops outside of your right side. Hands high. Elbows tucked. Bokken pointed downwards in a 45 degree angle. Hips forward.
Solo version
- 3 minutes shadow parries with audible breath cues
Work on the SXP 1D, 2D,3D and 4D parries.
- 4 minutes call and answer drills, say the number before the cut
Now work the numbers and corresponding movements.
- 4 minutes tempo ladder, slow to medium to crisp
As you get more comfortable change the speed of your drill, without losing form.
- 2 minutes recovery to balanced guard
Move through three guard positions as you control your breathing.
Partner version
- Trade safe, pre-agreed strikes using SXP numbers
- Add resets and verbal cues before each exchange
- Attend a class in the Online Academy or book a spot at a nearby session on Tours and Events
- 3 minutes warm up
- 6 minutes polish your best short sequence
- 4 minutes “sell the story” work, eyeline, reaction, exit
- Film a clean take outdoors or in a bright room
- Check posture, blade path, breath, and exits
- Save the video and note what to build in October
- Consider a heavier trainer from the Shop once form is consistent
- Two stance holds improved by at least 10 seconds each
- One short sequence filmed at the end of each week
- Fewer balance checks during exits
- Smoother guard recovery after every cut
- Explore everything from the Sword Experience homepage
- Keep progress rolling in the Online Academy
- Grab a bokken or trainer in the Shop
- Put a live date on the calendar with Tours and Events
Weekend focus
Week 4. Performance and proof
Theme: make it real, keep it safe
Daily plan
NB: The last one here is not as easy as you think This is where you imagine opponents in front of you and “see” the target that you are aiming at. Imagination is a great tool to learn targeting because where your eyes go so does the tip of your sword.
Weekend focus
Helpful support
Simple progress metrics
Anti-slump checklist
When energy dips, use this five minute script.
Shoes on. Timer set.
Thirty seconds neutral stance.
Thirty seconds lead stance each side.
Ten slow, perfect cuts.
One short sequence for five clean reps.
If motivation returns, keep going. If not, you still trained.
Where to go next
September favors consistency over intensity. Start small, stack wins, and let skill lead the way.
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