Specific Physical Training Handboo,k - KSL International Archery

Specific Physical TrainingHandboo,kSPT Tools for ~Arc~er~byCoach Kisik Lee

STRAP AT FULL DRAW-.......--..~I 1This is the archer at full draw with the strapIToman overhead point of view. Notice theangle difference between the set up and thefull draw position. As you can see, thearcher's elbow is directly in line with thestrap.Here we see the side view. Even with thestrap, you need to make sure that thearcher's fingers have a deep solid hook onthe first joint with most of the pressure onthe first finger and a relaxed pinking that istouching the neck.""" mifi....~Here we see the back version of the strap atfull draw. You wan to look for tightness inthe.triceps on the bow arm as that is whatwill keep the shoulder down. Have thearcher pull. This is a good exercise tobuild strength and teach the body whatposition it needs to be in at full draw.m -........

STRETCH BAND TRAININGThese photos demonstrate how to use astretch band to simulate shooting. In thisexample, the archer has used her fingersling to make sure that the stretch banddoesn't fall onto the ground after the shot.Here the archer is in the set-up position.Here she is at full draw. Take note that herpinky is touching her neck and is relaxedand her elbow is in line with the stretchband. You also want to check to make surethat they all three fingers are hooked at thefirst joint.This shows her follow through after herrelease. It is important to note that her bowarm wrist breaks at the same time as herrelease. You wiUwant to check to makesure the archer has a strong follow through,continuing to hold the tension in the backafter the shot is done.

STRETCH BAND TRAININGAnother way to pull the stretch band backis for the archer to use their wrist. Thisreinforces the fact that you want thearcher's hand to be relaxed and that youwant the emphasis to be on back tension.This is a picture of the archer at full drawwith a relaxed hand.ALTERN ATE STRETCH WITH STRAPp- ...- -

STRETCH BAND TRAININGOne way of increasing the archer's strengthis to add a stretch band to the bow.In this picture we see the archer at fulldraw with the stretch band on the bow.One exercise is to have the archer hold thebow at full draw for 15to 30 seconds andthen let down for double the amount oftime that they held. If the archer is strongand their form is good, you can also use thestretch band on the bow with the formmaster.

FORM MASTER WITHOUT AN ARROWHere we see an archer using the formmaster without an arrow. The form masteris a great way to make sure that the archeris using proper back tension. You willwant to set it up so that there is about aninch to an inch and a half slack on the ffommaster.This view shows the archer at full draw.At this point, the archer has gone throughthe steps of drawing, anchoring,transferring and holding. During thetransfer, they should have successfullymoved tension ffom their fingers to theirback.When using the form master, you can tellwhether or not an archer has used backtension by the reaction of their hand afterthe shot. If the hand goes forward, thearcher has lost back tension. You want tolook not only for relaxed fingers after theshot but you want the archer to haveexecuted the shot with back tension.

FORM MASTER WITH AN ARROWYou can also have the archer us the formmaster with an arrow. Using an arrow isgood because it allows them to shoot withthe proper draw length as well as gaugetheir reaction to the clicker. Make surethere is about 1 to 1 Y2inches slack in thestring.Here we see the archer in the set upposition. As a coach, you want to checktheir alignment, making sure that theirelbow is in line with the arrow and thatthey are using their triceps to keep theirbow arm shoulder down.This is the archer at full draw. Here youwant to make sure that the archer's pinky istouching their neck, that their fingers onthe bow arm are relaxed and that they havetaken the proper transfer and holding steps.Similar to when an archer is shootingwithout an arrow, you can tell if they haveused proper back tension by the directionthat the releasing hand moves in after theshot. If the hand moves forward and/or istense, they have lost back tension.