https://www.youtube.com/watch?v=ukHAPCYLIOE&ab_channel=WorldArcheryExcellenceCentre
Trek oefeningen
Behoud de houding en volledige trekpositie, terwijl je naar een punt richt (of een klein blazoen).
https://www.youtube.com/watch?v=goyfROhrRVM&ab_channel=WorldArcheryExcellenceCentre
boog omhoog naar links
Breng de boog 20 seconden omhoog.
Breng de boog 30 seconden omhoog.
Houd de “T” -positie aan. Houd de lichaamshouding recht (Let op: het lichaam kan gaan leunen om het booggewicht te compenseren. Houd je ogen op het doel gericht.
https://www.youtube.com/watch?v=xwY6FbCkbmA&ab_channel=WorldArcheryExcellenceCentre
boog omhoog naar links
Breng de boog 20 seconden omhoog.
Breng de boog 30 seconden omhoog.
Houd de “T” -positie aan. Houd de lichaamshouding recht (Let op: het lichaam kan gaan leunen om het booggewicht te compenseren. Houd je ogen op het doel gericht.
https://www.youtube.com/watch?v=PtKx-6ztI2k&ab_channel=WorldArcheryExcellenceCentre
volledige trek houden
Volledige trek – houd de boog 20 seconden vast. X 2 keer
Volledige trek – houd de boog 30 seconden vast. X 3 keer
Houd de houding in de volledige trekpositie! Houd de kracht goed in balans met beide armen en schouders met stabiel richten. 30 sec rust tussen de oefeningen.
https://www.youtube.com/watch?v=Y-XSYCt3Xog&ab_channel=WorldArcheryExcellenceCentre
boog arm extensies
x 6 keer x 2 / 15 sec rust
X 10 keer x 3 / 10 sec rust
Volledige strekking van de boogarm, gevoel van drukpunt in de booghand en richt de boog naar het doel.
https://www.youtube.com/watch?v=AuMD_vwQNPA&ab_channel=WorldArcheryExcellenceCentre
langzame push-ups
Het lichaam moet recht worden gehouden. Armen gescheiden van het lichaam ca. 45 6-8 herhalingen (knie op de grond)
10 herhalingen
14 herhalingen
https://www.youtube.com/watch?v=gjkNfhV7ph8&ab_channel=WorldArcheryExcellenceCentre
plank
Als je geïnteresseerd bent in meer plankoefeningen, kijk dan hier: https://www.youtube.com/watch?v=k9w2LJAZ1iY
https://www.youtube.com/watch?v=yZFJi55gpWE&ab_channel=WorldArcheryExcellenceCentre
boogschieten plank
Houd positie voor 10 sec x 2 keer / 30 sec rust.
Houd positie voor 20 sec x 3 keer / 30 sec rust.
https://www.youtube.com/watch?v=CHoAAhyf1yQ&ab_channel=WorldArcheryExcellenceCentre
squats
Voeten staan even breed als de schouders.
Voeten in een lichte open hoek om knierotatie te voorkomen.
Bij het buigen van de knieën mag de punt van de knie niet voorbij de punt van uw voet komen (om extra belasting van de knie te voorkomen). Niet meer dan 45° buigen.
https://www.youtube.com/watch?v=CKGTBmWrvWQ&ab_channel=WorldArcheryExcellenceCentre
tegenoverliggende enkelplank
In plankpositie raakt één arm de tegenovergestelde enkel en terug naar de beginpositie. Wissel van armen.
Houd je lichaam zo recht mogelijk. Het hoofd moet tijdens de oefening in dezelfde lijn worden gehouden (kijkend naar de grond en niet naar de voet).
https://www.youtube.com/watch?v=2t_kRHwOhW8&ab_channel=WorldArcheryExcellenceCentre
zware buik
Laag zwaartepunt houden. Plaats een lange stok tussen de grond en de buik van de schutter. Zorg voor een “zware” buik door wat druk uit te oefenen op de stick. De buikdruk op de stick moet constant worden gehouden tijdens de schietreeks (of de trekreeks, wanneer er niet wordt geschoten).
https://www.youtube.com/watch?v=KSvkb17HC8E&ab_channel=WorldArcheryExcellenceCentre
stand 1 stand
plaats een houten stok op je rug, over de ruggengraat, maak dit vast met de borstbeschermriem en de kokerriem. Volg de opnamevolgorde (schieten of niet). Het doel is om de rug recht te houden. De aanvankelijke ruimte tussen stok en 4 onderrug mag niet meer zijn dan twee vingers (5~7cm).
https://www.youtube.com/watch?v=Y19RLrLdWVY&ab_channel=WorldArcheryExcellenceCentre
head position stability
Place a soft juggling ball over your head. Find the balance to maintain it there. When done, follow the shooting sequence (shooting or not). The goal is to keep the ball over the head the entire sequence.
https://www.youtube.com/watch?v=LwyMlffVH4g&ab_channel=WorldArcheryExcellenceCentre
shoulder stability
Locate a soft juggling ball on your bow arm shoulder (Helps is needed for this). Find the right balance to keep it there. Then, follow your shooting sequence (shooting or not) trying to keep the ball over the shoulder.
https://www.youtube.com/watch?v=mtFCRaSebdo&ab_channel=WorldArcheryExcellenceCentre
bow grip #1
Find a plastic tube (10 to 15 cm length) and introduce a soft elastic band in it.
The tube will be used as the bow grip. The elastic band hooked as the bow string. Then follow the shooting sequence without releasing the band. Repeat several times.
- objective is to feel the pleasure on the palm of the hand. Stable and not moving. the bow hand relaxed and not applying any strength nor tension.
https://www.youtube.com/watch?v=OMGDrdmNS3I&ab_channel=WorldArcheryExcellenceCentre
bow grip #2
Stick a white tape on the grip of the bow , allowing it stick out from the grip to the “bow shelve”. Find the proper bow hand position on the grip and using a marker, draw a clear line over your hand and continue it over the tape showing over the hand.
In this position (without arrow), follow the shooting sequence looking at the bow hand. With a relaxed hand , observe that the bow hand position is maintained, and the line drawn do no break. Repeat several times.
https://www.youtube.com/watch?v=3pB_BSSHVZw&ab_channel=WorldArcheryExcellenceCentre
string hand hooking #1
Take a soft elastic band. Step over one end. Hook the other end as it would be the bow string.
Find the proper hand hook, position as relaxed as possible. In this position, elevate the shoulder slowly with the arm extended, without increasing the tension of the fingers-hand and keeping the same shape of the hook. No changes in shape nor tension.
https://www.youtube.com/watch?v=5S5a15Tuzq0&ab_channel=WorldArcheryExcellenceCentre
string hand hooking #2
Fix an elastic band (ore string-band) on your bow grip. Hook the string as you would be shooting. With the body straight, and arm extended and relaxed, elevate your shoulder keeping tension and shape of your fingers-hand constant. No change on tension or shape of the hook during the exercise. Repeat several times.
https://www.youtube.com/watch?v=MK8adMozPV8&ab_channel=WorldArcheryExcellenceCentre
bow arm rotation #1
Put your hands together like a volleyball player. Extend your arms. In that position rotate them until the inside of your forearm are facing each other. When you succeed, try the same with less force between your hands. When mastered it, try the same by separating your hands. Repeat several times until you have mastered it.
https://www.youtube.com/watch?v=jhFFLQE_Z1E&ab_channel=WorldArcheryExcellenceCentre
bow arm rotation #2
Place an arrow on the inside of your arm, where it bends. To attach it, use a rubber band as shown in the illustration. Lean against a wall and apply some body weight to provide resistance to the arm.
In this position, turn the bow arm to its proper shooting position. The arrow should be in vertical position. Get used and master this position.
https://www.youtube.com/watch?v=PYsekOOJW0I&ab_channel=WorldArcheryExcellenceCentre
pre draw shoulders alignment
Locate an arrow on the back-top of your shoulders, using a soft elastic band as it is shown in the illustration.
With no arrow on the bow, follow the shooting sequence observing-feeling that in full draw position, the arrow is parallel and/or over the bow arm, or at least aiming to the center of the target (or an imaginary target).
https://www.youtube.com/watch?v=8rrU31EObLM&ab_channel=WorldArcheryExcellenceCentre
drawing force production #1
https://www.youtube.com/watch?v=jWsw8UWccHA&ab_channel=WorldArcheryExcellenceCentre
drawing force production #2
Use a Form-Master (Elbow pad device with a string attached to the bow string).
Draw the bow using your string shoulder-elbow and keep string hand-fingers relaxed. Experience and master how to draw the bow with tension and movement of your shoulder-elbow instead of using tension in the string hand-fingers.
https://www.youtube.com/watch?v=fnF8YYUIAcQ&ab_channel=WorldArcheryExcellenceCentre
string release #1
Using a Form master device, without an arrow, hook the string with the fingers and follow your shooting sequence.
When at full draw, feel the expansion and release the string keeping the whole position (not collapsing). Hold this position for 2-3 seconds.
Repeat several times and make sure you draw the bow with string shoulder and keep string fingers as relaxed as possible.
https://www.youtube.com/watch?v=GIYPx1TYjoY&ab_channel=WorldArcheryExcellenceCentre
string release #2
Use your bow hand fingers to hook the string hand fingers as indicated in the photo. Bow hand fingers keep resistance to the string hand fingers.
Create tension in your back by having bow arms pushing in opposite directions (as expanding an imaginary bow)
After tension is created, make the “string release” and feel how string fingers keep same shape and tension as before.
Avoid open fingers or relaxed string fingers
https://www.youtube.com/watch?v=5v3Czbw4SfY&ab_channel=WorldArcheryExcellenceCentre
string release #3
Same exercise as before but using an elastic band.
Release the elastic band and complete the follow-through with relaxed string fingers and wrist (but keeping the same hand-finger shape). The string elbow should:
- move backward and horizontally;
- keep the same angle.
Repeat several times
https://www.youtube.com/watch?v=kpmhMp_M9N0&ab_channel=WorldArcheryExcellenceCentre
anchor position
Place a tape or mark on the chin where the string should be located (string-face contact point).
With no arrow, follow the drawing sequence.
Using a mirror observe how the string arrives always at the same position. Try to bring the string while drawing accurately straight to this position. Fell a strong and clear string pressure over the chin.
https://www.youtube.com/watch?v=IMWZD7TYd1Y&ab_channel=WorldArcheryExcellenceCentre
full draw position #1
This exercise could be combined with Exercise #21 (photo above)
Fix a string on the top of the upper limb. Help is needed now. Your assistant stays behind you, holding the other end of the string. It will be kept straight but with no tension to allow you to draw the bow with no limitations.
Draw the bow until Full draw and stay in this position few seconds.
Your assistant observe and/or take photos-video from this position. Repeat several times ensuring consistency.
https://www.youtube.com/watch?v=8mr_cWYbVMo&ab_channel=WorldArcheryExcellenceCentre
full draw position #2
With no arrow, use a mirror with tapes over it as indicated in the illustrations. Locate the mirror or yourself to align body with the mirror lines.
Draw your bow until full draw and observe body alignment, your posture, shoulders and head position. Repeat several times. Make sure body do not move when drawing the bow until full draw. Keep posture as stable and consistent as possible.
https://www.youtube.com/watch?v=RfDYFF9G_sI&ab_channel=WorldArcheryExcellenceCentre
expansion #1
Same elements as Exc # 22, draw the elastic band until full draw position and take a moment before expanding (like passing the clicker).
Fell the expansion happening from shoulders-body. Not hand-fingers. No release. Repeat several times.
https://www.youtube.com/watch?v=4jZ20FToYJI&ab_channel=WorldArcheryExcellenceCentre
expansion #2
With no arrow, take your bow and close your eyes.
Proceed a draw sequence with closed eyed feeling the movement of your arms-shoulders until full draw. Then produce the expansion gently and in balance with both arms-shoulders.
Feel the smooth and balanced expansion for 2-3 sec.
https://www.youtube.com/watch?v=vFAFLELVJvY&ab_channel=WorldArcheryExcellenceCentre
expansion #3 move after clicker
With arrow. Take your bow and follow the drawing sequence. Same action as a regular shot but when the clicker sounds, no shooting… but you continue expanding for 5mm to 1cm after the clicker. Then or:
- a) you stop for 1 second the expansion, and release the arrow
- b) Or don’t shoot, go back to start position and repeat the shooting sequence again after a 10 second rest.
Repeat several times.
https://www.youtube.com/watch?v=r4mFrJstKvY&ab_channel=WorldArcheryExcellenceCentre
bow release #1
Use your string hand index finger and hook it in the bow hand palm as indicated in the photo. Apply a slight pull back action.
Release the index finger and feel how the relaxed bow hand moves forward in a natural reaction movement.
Repeat several times.
https://www.youtube.com/watch?v=bkgy6JRZS2A&ab_channel=WorldArcheryExcellenceCentre
bow release #2
Same exercise as before but using an elastic band.
The bow hand wrist must be relaxed on the grip.
Grab the elastic band with the string hand as indicated in the photo. Follow the drawing sequence with the elastic band until full draw (or close to full draw). Relax the string hand and let the elastic band go. Observe and feel the reaction of the bow hand relaxed movement to the target.
Repeat several times and master this movement-feeling.
https://www.youtube.com/watch?v=lbDzp81bXvY&ab_channel=WorldArcheryExcellenceCentre
bow release #3
With bow and arrow, plus finger sling. Located very close to the target (target about 50 cm after the end of the long stabilizer)
Draw the bow 2/3 of full draw (draw 20~30cm) or close to the chin. Hold it for 1 or 2 seconds and release the string.
Observe and feel the bow hand reaction and bow movement-direction. Repeat several times.
https://www.youtube.com/watch?v=h-qDsN1xzEs&ab_channel=WorldArcheryExcellenceCentre
bow release #4
With bow, arrow and finger sling. Close distance to the target.
Find the way to fix a soft elastic band on the right and left side of the target (same height as the bow arm when at full draw) or structure close by. Fix the elastic band on the V bar extension of on the bow grip. Separate a bit from the target ensuring the long stabilizer do not hit the target, As indicated in the photo.
Follow the shooting sequence feeling how the bow arm-hand move to the target. Enjoy the feeling of direction of the bow.