10 Exercises to Practice Your Archery Skills at Home PDF

This exercise strengthens the back and arm muscles you use to draw. 1. Lean over and place your bow arm on a flat bench keeping your back parallel to.

Archery Training Plan Example

Repeat x 4. Bow Training Circuit: 1. Full draw formaster hold with light (~20lb) bow (30 sec). 2. Formaster setup to full draw reps with band x. 25. Repeat x

USA Archery

USA Archery's model takes into consideration training levels coaching focus

Fitness Programming for Developing Archery Athletes

Archery Canada fitness testing protocol for Sport Canada funding. It will also help athletes have more holistic fitness than would be obtained by training ...

The effect of weight training with compound set method on strength

Jun 30 2022 Physical components in the form of muscle strength and endurance make a significant contribution to archery athletes in supporting achievement

OVERALL TRAINING PLAN Below is a glance at the archery training

Upon request to FITA office you can get a sample of a training plan chart

Frost Valley YMCA

May 22 2015 They can benefit from a balanced workout that includes stretching

Archery Fitness

Number 7. Conditioning allows archers to shoot with greater intensity during training sessions. A fit archer will be able to work with more inten- sity during

AF Jul / Aug 01

Number 7. Conditioning allows archers to shoot with greater intensity during training sessions. A fit archer will be able to work with more inten- sity during

USA Archery

USA Archery's model takes into consideration training levels coaching focus

Archery Fitness

did you know strength training can give your archery workouts a boost? Muscle fiber requires more energy even at rest

10 Exercises to Practice Your Archery Skills at Home

This exercise strengthens the back and arm muscles you use to draw. 1. Lean over and place your bow arm on a flat bench keeping your back parallel to.

Frost Valley YMCA

May 22 2015 workout that includes stretching

Content Validity and Reliability Test of Balance Training Program for

May 30 2022 As stated in previous research

USA Archery

USA Archery's model takes into consideration training levels coaching focus

AF Jul / Aug 01

archery workouts a boost? Muscle fiber requires debated strength training can help an archer ... and your archery training program should follow these.

Specific Physical Training Handbook

triceps on the bow arm as that is what will keep the shoulder down. Have the archer pull. This is a good exercise to build strength and teach the body what.

ARCHERY WORLD CUP

Training preparation planning. & organization for Archery. Planning a season

OVERALL TRAINING PLAN Below is a glance at the archery training

Below is a glance at the archery training plan as suggested by FITA to archers who want to compete internationally and who have up to 20 hours per week

Diploma in Sport and Exercise Sciences Physiology of Sport and

Other than the fact that recurve archery requires more fundamental skills and less technology as assistance most beginner archers begin archery from the

Helpful Hint:

A string bow or elastic bandsare great

stand-ins for your bow when practicing muscle memory of your draw and work on your stance. 4

10 Activitiesto Practice

Your Archery Skills at Home

OVERDRAW REPS

In your shooting stance

with an elastic or resistance band held out in front of you, draw your string back past your anchor point.

Slowly ease the string all

the way back. Repeat. Repeat for 8-12 reps, rest and repeat, switching arms.

SINGLE ARM DUMBBELL ROW

This exercise strengthens the back and arm

muscles you use to draw.

1. Lean over and place your bow arm on a

flat bench, keeping your back parallel to the ground.

2. With your draw hand, grab a dumbbell

(or similar heavy object) and hold it with your arm extended.

3. Pull the dumbbell up to your ribs while

maintaining good postural alignment.

4. Lower the dumbbell until your arm is fully

extended.

MAKE A STRING BOW

1. Fold a long (~90 inches) string in half

draw hand through the loop.

2. Hold the ends of the string in your bow

hand. Pull back with your draw hand as though you were drawing your bow.

3. Once you have your draw hand

anchored, tie the loose end of the string at this length. You now have your string bow!

RESISTANCE BAND

Strengthen Your Muscles!

1. Take your stance

2. Pull back resistance band like a bowstring

3. Hold and aim

4. Slowly ease your draw back down

5. Repeat!

LATERAL SHOULDER RAISE

Another exercise for your shooting form

that works the back and shoulder muscles.

With dumbbells (or standing on a

resistance band), stand up straight with your feet together and arms at your side.

Set your shoulder blades back. With your

palms facing forward, lift your arms slowly until they are just shy of being parallel with the ground.10 8 6

ONE-LEGGED HIP BRIDGES

Lie down on a bench or the ground with your

head and shoulders flat. Keep both feet on the ground directly below your knees. Plant one heel on the ground and lift your opposite hip until your leg is in line with your knees and shoulders. Hold this position while keeping your heel planted! This helps build the core strength at the foundation of your stance and draw. 7

MIRROR DRILL

If you have a tall

mirror, stand in front of it at an angle so you can check your form.

Practice your draw

without firing, checking the mirror without moving your head.

Repeat this practice to

improve your form.5

MIMING YOUR DRAW

With a pair of dumbbells, take a modified

stance with your feet together and both arms in front of you. Point your thumbs at the ceiling then slowly pull your draw hand back to the anchor point. Keep your shoulders down and back as you pull.

Slowly return your draw hand to the

starting position, then repeat with opposite hand.

SHARPEN

YOUR FORM

Take your stance and aim at

a target, without an arrow or with an elastic.

Draw back into your

anchoring position. Hold your aim for 30 seconds while focusing on your whole stance and form. Repeat 4 times and rest for 2 minutes.

THE SALUTE

Take your stance with your bow arm extended. Make

sure to keep your arm as straight as possible and parallel to the ground throughout the exercise. Curl your bow hand towards your chest by bending your elbow. Return your arm to the starting position by following the same pattern. Repeat to strengthen and stabilize your bow arm!quotesdbs_dbs4.pdfusesText_8

[PDF] 10 Exercises to Practice Your Archery Skills at Home

Helpful Hint:

A string bow or elastic bandsare great

10 Activitiesto Practice

Your Archery Skills at Home

OVERDRAW REPS

In your shooting stance

Slowly ease the string all

SINGLE ARM DUMBBELL ROW

This exercise strengthens the back and arm

1. Lean over and place your bow arm on a

2. With your draw hand, grab a dumbbell

3. Pull the dumbbell up to your ribs while

4. Lower the dumbbell until your arm is fully

MAKE A STRING BOW

1. Fold a long (~90 inches) string in half

2. Hold the ends of the string in your bow

3. Once you have your draw hand

RESISTANCE BAND

Strengthen Your Muscles!

1. Take your stance

2. Pull back resistance band like a bowstring

3. Hold and aim

4. Slowly ease your draw back down

5. Repeat!

LATERAL SHOULDER RAISE

Another exercise for your shooting form

With dumbbells (or standing on a

Set your shoulder blades back. With your

ONE-LEGGED HIP BRIDGES

Lie down on a bench or the ground with your

MIRROR DRILL

If you have a tall

Practice your draw

Repeat this practice to

MIMING YOUR DRAW

With a pair of dumbbells, take a modified

Slowly return your draw hand to the

SHARPEN

YOUR FORM

Take your stance and aim at

Draw back into your

THE SALUTE

Take your stance with your bow arm extended. Make