Practice for 4/14/2020 to 4/17/2020
This week we are focusing on the Angular Draw of our bows. Angular Draw allows us to draw a heavy draw weight bow without injury. The focus is proper Set-up with the draw shoulder already in line with the bow shoulder, and tension already present in the mid-back muscles. Proper Set-up is the result of correct Lift and Coil for Recurve and Longbow, and Lift for Compound Bow. Once the Correct Set-up is achieved, then Angular Draw is possible. (Without correct Set-up, only Linear Draw is possible and the resulting damage to the rotator cuff muscles.)
Angular Draw occurs when LAN2 is used to move the Draw Side Back, Draw Shoulder, Upper Draw Arm, Draw Elbow, Draw Forearm, and Draw Wrist/Hand in a circular motion. The Angular Motion continues into Angular Motion from Load to Anchor, Angular Motion for Transfer into Holding, Angular Motion of Expansion, and Angular Motion of Follow Through. We are always driving LAN2 around in a circle that forces the Draw Shoulder Blade (Draw Scapula) to move towards the spine by pivoting on the spine. You should not be concerned that the Draw Scapula and Draw Shoulder pivot on the spine, your focus must be on moving LAN2 in a circle and to control LAN2’s circular motion all through the rest of the Shot Process.
Recurve/Longbow Draw completes when the Hook reaches Load Position.
While Recurve and Longbow archers must build the Barrel of the Gun with their Draw Should in line with the Bow Shoulder and Bow Arm before they Draw, Compound Archers cannot do that. With a Compound Bow having Maximum Draw Weight when the Draw Hand and Wrist are in front of the Bow Shoulder, this is biomechanically incorrect. Instead, align the Bow Shoulder and Draw Shoulder just before you lift up the Compound Bow. The String Hand is at Brace Height with tension on the Bow String. The upper body is turned towards the target, about 30° to 40°, the Bow is liftd up to shoulder height, and the Bow Arm pointing a across the target face in front of the archer. The String Arm is point across the target face behind the archer. Once the Bow is lifted, the body’s core is used to coil allowing the Draw Shoulder to Draw the Compound Bow to about ½ to 2/3 of the Draw Length, which causes the Compound Bow to reach maximum Draw Weight. Once the Bow Arm, Bow Shoulder, and Draw Shoulder are in alignment, the LAN2 is used to complete Draw and bring the String hand to Load Position.
Our Warm-up is arm circles, do about ten out to the sides, at shoulder level, 10 wit 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 Angular Draw to produce Angular Motion, whether we are using a finger’s release or a mechanical release.
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 Angular Draw. If you are using a Compound Bow, skip this step; you will perform more Tournament Bow Shots with your Compound Bow instead.
For the Recurve and Longbow archers, transition to your Tournament Bow in front of the mirror. Once again focus on proper Hook and Grip. You need to complete 30 shot cycles.
For the Compound Archers, use your bow in front of a mirror. You focus is on Angular Draw. Perform 60 shot cycles to complete the activity.
Move on to shoot arrows at 3 meters using six separate targets. Either two 40 cm 3-spot targets or two reduced size (20 cm) 3-spot targets are best. Put one arrow into each spot. Shoot 7 ends of 6 arrows each for a total of 48 arrows.
Once you have completed the 48 shoots with arrows, more onto Resistive Training. You need to perform:
- Recurve: SPT2 – 3 sets of 10 reps, with 2-minute rest between sets.
- Compound: SPT5 – Come 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 12 Reps
- Push-ups – 3 sets of 12 reps
- Lunges Each Leg – 2 sets of 12 reps
- Squats – 3 sets of 10 reps
Remember Resistive Training is a marathon not a sprint. Start slow, keep doing in your training and you will become very strong with great endurance.
You need to cool down with some stretching and arm circles.
This week’s practice is focused on the Hook and Grip 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