Power exercises are based on strength over a period of time. Jumping exercises can help your core and legs become more powerful – I know that archers don’t need to jump, but a good overall fit body will help your overall archery performance. Level 4 General Power: Exercises such as an overhead press with a bar (shown in pictures six and seven), or bar shrugs will help you gain power in your back and arms. If you want to ramp up your sessions, do five reps with heavier weights. Again, start with three sets of 10 reps this gives you strength endurance as well as muscular strength. Shoulder workouts such as chin ups will definitely help your archery, but of course you need to be strong enough to be able to do these. Archers need good rotator cuff muscles, so in a gym you can work on these by adding in external rotations (shown in pictures four and five) to your workouts. Level 3 Specific strength: Specific strength exercises can then be added into a good gym workout programme once a good general level of strength is achieved. (6) Overhead presses will help build general power in your back and arms This means being able to pull back a bow, and being able to pull out arrows from a target all day for example. In simple terms, can you stand in a field all day for archery, or hold your arms up in front of you for more than a few minutes? Moving up the pyramid on the previous page we have our specific strength, and this is specific to your sport. Next is your general strength – such as your general muscular endurance and general strength.
This enables you to move properly, to hold body positions and to have strong, stable joints. Whatever you want your body to do is being “fit”.įirst you have your base level fitness – your flexibility, co-ordination and balance. For example, it can include being able to walk around all day, or being disease-free, or being able to do things like chin ups. Whether that is cardiovascular fitness, strength endurance, being the correct shape and size for your body, or flexibility, the term fitness covers a huge amount of things. What is fitness? In layman’s terms being fit means that your body is physically capable of doing what you want it to. Practice with a heavier bow then you will use in competition, practice shooting more arrows then you will shoot in competition, and practice different distances so that you can get your aim just right for competitions.
Firstly, what is archery fit?īeing archery fit means being able to pull back your bow, at your wanted draw weight, holding your bow accurately while aiming, and being able to repeat this as long as is needed.
(1) Start with the basics, such as stretches and balance exercisesĪ s an athlete and coach I have worked in gyms from both perspectives, and being physically “fit” can often be used to help you get “archery fit”, so let me take you through the differences.
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