Archery fitness training program

This one you do with an arrow nocked on the bow. Also, always point to a target for safety purposes while doing this exercise so that even if the arrow gets released accidentally, no one gets hurt. This is one of the most important exercise, especially for the beginners. This gives you a feel of the right muscle groups that you should use. It produces tension at the right areas of your body. But, this may look like a very strange exercise.

Read: The 3 Best Stretches for Archery. Ideally, using your own bow to do these exercises is highly recommended. However, if you are not so inclined to use your own bow, or, you are using default equipment given by the club, you can also do these exercises with following options. Exercise bands : you can either use generic bands like these , or you can check out some specialized bands designed for archery like this one. See below. Specialized exercise bows : Bands may not give you the same feel as a bow.

If you can splurge a bit, you can check out archery trainer bows on Amazon designed specially for these exercises. Practice by itself is not training. Practice will improve your archery , but training will improve your fitness to:.

That is why apart from training, professional archers train their fitness, form, strength and flexibility. If you are serious about your archery, have some form of training on a regular basis. In fact, basic strength training will also improve your archery because it increases your fitness.

If you like this article, share it with your friends on Facebook , Twitter , Pinterest. Creator of DivinioWorld. I am an outdoor enthusiast and absolutely love researching, learning, and applying skills and knowledge in the real world. Use a lightweight band with little resistance; tie it off at your approximate draw length, and use it to practice your shot. It helps you to stretch your muscles and cement your archery technique.

Do you want to stretch with your bow and your stretch band? Check out these exercises, called Specific Physical Training , by U. The truth is, archers with a lower resting heart rate perform best in competition. Thirty minutes of cardio — walking, jogging, swimming or aerobics — four to five days per week, will help bring your heart rate down when the pressure is on.

Is a group of strong core muscles. How can you work those core muscles? First, consider getting a stability ball. You can speed up your progression by supplementing your shooting with exercises designed to work your archery muscles. Olympic Team for archery. SPT exercises are usually done using a bow, but any training device that mimics drawing a bow by using resistance bands will also work. You then rest double what you held. So, if you held for 15 seconds, you rest for 30 seconds.

Continue that for a half-hour to an hour. Doing that for an hour equates roughly to to arrows shot. Using resistance bands instead will let you do SPT workouts at home while watching TV or getting some fresh air and sunshine. She uses a combination of yoga, Specific Physical Training, and cardio exercises to improve her stability, strength and balance. Photo Credit: Heather Koehl. Heather Koehl focuses her training on balance and strength.

For strength, she mostly works on her core and upper body. Like many recurve archers, Koehl uses SPT to build strength. Cardiovascular endurance benefits archers. Cardio also comes into play if you are shooting 3-D or field archery , which both involve hiking through the woods. If you can hike up a hill and keep a relatively low heart rate, it will result in better accuracy — and bragging rights when you out-shoot your friends. Koehl also uses yoga to improve her stability, strength and balance.

She recommends basic yoga classes to work on these important parts of archery fitness.