Practice for 4/7/2020 to 4/11/2020
Note: I am sorry I am late with the outline for this week’s practice sessions. I have been extremely busy keeping the business alive by getting a loan from the SBA. The gathering of the data took much longer than anticipated and I am still working on the loan. Again, I am sorry for the delay, but it could not be helped.
This week we are focusing on the Hook and Grip of our bows. The Hook is the attachment of our body to the string of the bow and the Grip is the attachment of our body to the riser of the bow. Both the Hook and Grip directly affect the shot for two reasons:
- The Hook and Grip are the only two places we touch the bow.
- The Hook and Grip must have neutral effect on the bow during String Release. The bow must perform the action of driving the arrow towards the target with the least affect by the Hook and Grip.
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 good Hook and Grip, 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. Keep the focus on proper Hook and Grip. With a Light Draw Weight Bow 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 Hook and Grip. Make sure that the hooking up of the mechanical release is strong, and make sure the Grip is correct. 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 42 arrows.
Once you have completed the 42 shoots with arrows, more onto Resistive Training. You need to perform:
- Recurve: SPT1 – 2 sets of 10 reps
- 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 – 2 sets of 10 Reps
- Crunches – 2 sets of 15 Reps
- Push-ups – 2 sets of 15 reps
- Lunges Each Leg – 2 sets of 15 reps
- Squats – 2 sets of 12 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 150 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!