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physically fit, i.e. not beginners).
Bodyweight exercises are best for stunt performers
for a couple of reasons. Firstly, they can be done
anywhere anytime – which is important given that
stunt performers often work in remote locations and
don’t always have access to a gym. And secondly,
bodyweight exercises closely mimic the type of
movement patterns associated with stunt work,
which makes them more relevant than other
resistance training modalities.
The best bodyweight exercises are: pull-ups,
push-ups, handstand push-ups, dips, sit-ups,
hanging leg raises, rope climbing, broad jumps and
squats. Nothing fancy, just basic exercises built on
simple time tested training methods.
However, there is more to stunt conditioning than
just bodyweight calisthenics. A stunt performer
must be extremely versatile and have above average
ability in the areas of running, jumping, climbing
and swimming. I recommend trying your hand at
the following test. This test represents a minimum
level of fitness that a person should have at entry
level into stunt work. And further, the test can be
used as a yardstick for assessing your strengths and
weaknesses.
Pull-ups x 10
Push-ups x 30
Sprint 100m: 16 seconds
Run 400m: 1 minute 30 seconds
Swim 100m: 1 minute 30 seconds
Standing broad jump: 2.2 metres
Long jump: 4 metres
Rope climb 8m: 20 seconds (hands only)
Underwater swim: 25m (breathe hold, no fins)
And this base level of fitness must be maintained
all year round. Remember, there is no off-season in
stunts; a stunt performer is constantly in-season and
must be match fit at all times. In other words, you
must be in a constant state of readiness for whatever
physical challenges come up.
Tony is a stunt performer and stunt coordinator with
over 25 years experience in the Film Industry. He is
the author of the book ‘Stunt Fitness’ which outlines
the principles of fitness training for stunt work.
Check out the website for more information:
www.stuntfitness.com
www.facebook.com/stuntfitness