Practice 5/5/2020 to 5/11/2020
This week we are focusing on the Set through Set-up.
Set is when you are ready to begin the physical aspects of shooting the bow. You:
- Have Loaded the Arrow
- Have a correct Posture and Stance
- Have a correct Hook and Grip
- You are looking where you will be aiming
After coming to Set you need to perform Mind Set. Mind Set is where you focus only on the shot you are executing right now. Visualize the Shot Sequence from Set through Follow Through with the arrow dropping into the 10-ring. See, feel, hear, smell, and taste all the details of a shot that only goes into the 10-ring. Know that you have trained for this moment and that you are executing the shot perfectly. That is what Mind Set is.
Once you have complete Mind Set, you will Lift and Coil to get your body into Set-up.
Set-up for Recurve Bow:
- You have the perfect Barrell of the Gun
- The sight is above your aiming point
- Your String Hand is pushed away from your core so that the bow is pointing behind you and not pointing at the target
- You feel perfectly balance and you are ready to Draw the Bow
Set-up for Compound Bow
- You Lift the Bow with the String Hand only slightly Drawn which develops tension to keep the Bow in your Bow Hand without grasping the Bow
- You have not yet Coiled, so your upper body is turned slightly towards the target
- The Bow is Lifted so that the sight is above the aiming point
- You are now ready to Coil and Draw the Compound Bow
- Our Warm-up is arm circles, do about ten out to the sides, at shoulder level, 10 with the circles more in front of the shoulders, and finally 10 with the arm wind milling in front of the body.
- Once the body is warmed up, perform some stretching to get the body ready to move comfortably and well.
- Next we move on to 30 Stretch Band shots in front of the mirror. Remember the focus is on Set through Set-up. Make sure you use Mind Set to focus on the shot.
- For those using a Recurve or Longbow, move onto 30 shots in front of a mirror with a Light Draw Weight Bow. Keep the focus on proper Set through Set-up including Mind Set.
- If you are using a Compound Bow, skip this step.
- For the Recurve, Longbow, and Compound archers, transition to your Tournament Bow in front of the mirror. Once again focus on proper Posture and Stance. You need to complete 30 shot cycles.
- Move on to shooting arrows at 3 meters using six separate target spots. Either two 40 cm 3-spot targets or two reduced size (20 cm) 3-spot targets are best. Put one arrow into each spot.
- For Recurve and Longbow Archers, shoot 8 ends of 6 arrows each for a total of 48 arrows.
- For Compound Archers, shoot 13 ends of 6 arrows each for a total of 78 arrows.
- Once you have completed shooting arrows, more onto Resistive Training. You need to perform:
- Recurve: SPT2 – 3 sets of 10 reps, with 2-minute rest between sets.
- Compound: SPT5 – Draw to Holding and stay there for 30 seconds to 1 minute – Rest twice as long as you held up the bow – 2-minute rest between sets – 3 sets of 10 Reps.
- Crunches – 3 sets of 15 Reps
- Push-ups – 3 sets of 15 Reps
- Lunges Each Leg – 2 sets of 15 reps
- Squats – 5 sets of 10 reps
- Remember Resistive Training is a marathon not a sprint. Start slow, keep doing your training and you will become very strong with great endurance.
- You need to cool down with arm circles and some stretching.
This week’s practice is focused on the Set through Set-up including Mind Set with 168 shots, proper warm-up and cool down, with stretching to ensure the body recovers well from the resistive exercise and shooting.
As always, we need at least 120 shots per session to ensure we are getting better!