Posted on Leave a comment

Train Effectively without a Bow

It’s not every 4 years.
It’s every day.

Gwen Jorgensen

Even when you have pockets of time, you can make use of every opportunity to train effectively without a bow.

Especially important if you are taking time off from shooting to focus on studies or other things! (Also especially important if you just increased poundage or changed to heavier equipment!)

This training plan prepares you to pick up your bow again by

  • Developing shooting form and feeling
  • Focus on self than on target
  • Developing physical strength

Spend just 20 mins each time with these training plans

Tera Band Training

Note: For all exercises, ensure posture remains neutral and the same throughout. You should feel like a string is pulling you from the top. Shoulders should remain at the same level, only the arms are moving

Raise and Align
12 times, 3 sets, 20sec rest between each set

This movement ensures your arms are aligned when you raise your bow, ready to use the right muscles for drawing.

1. Raise arms to drawing position. Tera band should be parallel to ground, between your nose and mouth level.

2. From raised position, align your shoulders to the target by twisting your torso. You will see a little increase in tension in your string, that is fine.

Ensure Tera band is straight with no bends, to get good alignment when you raise your bow.

Draw and anchor
8 times, 3 sets, 20sec rest between each set. This exercise builds on the previous one.

This exercise is to develop a smooth draw and anchor, reducing any other unnecessary movements.

1. In 1 smooth motion, draw and anchor directly. All other parts should stay still, only allow the draw elbow to lead the draw. Even once you anchor, continue to feel the “expansion” feeling.

Refrain from moving your hand below your chin or away from your body before reaching the anchor.

Release training
12 times, 5 sets, 30sec rest between each set. This exercise builds on the previous one.

This exercise is meant to train a relaxed and easy release.

1. Tie an end of the band to a firm pole at your chin level. Stand close to the pole, you can hold the pole. (Or use left arm to hold if there is no pole)

2. Draw the Tera band and anchor. Continue expansion by bringing the elbow away from target board, or round your back.

3. Feel the slight expansion for 3 seconds and slowly relax the fingers to let the string slip out.

Allow the draw elbow to “go backwards” caused by the release of the Tera band. It should not be intentional or forced backwards.

There should not be a sudden force to open the hand. Hand should still have the hooking shape

Mobility Training

Note: Shoulders and chest should always be down throughout. Shoulder height should be the same from when you are standing straight

Bow arm turn
8 times, hold for 8 sec each
3 sets, 20sec rest between each set

1. Hold onto object or pole, your hand in the riser grip shape.

2. Turn just your upper arm (bicep and tricep) downwards, without turning your shoulder or hand. See your inner elbow perpendicular to the ground. Hold for 8 sec

Do in front of mirror.
Keep feeling some stretch for increase in range of movement
Turn 2 arms after a while

Careful not to over-turn your arms, which cause shoulders to rise or tent out from your body

Inter-hook hands, expansion
8 times, hold 8 sec each (feel like pulling outwards)
3 sets, 20sec rest between each set

1. Interlink your fingers at chest level, draw hand facing up.

2. Pivot your arms upwards using only shoulder joint

3. Let both your elbows stretch away from you and feel your shoulders and scapula follow along. This is how you will feel during expansion

Arms stretch and expansion
8 times, hold 8 sec each (feel like being pulled outwards)
3 sets, 20sec rest between each set

1. Arms stretched out, like you have turned your bow arm

2. Extend your arms outwards by extending your shoulder blades and scapula outwards. Feel like you’re being pulled apart. This is how you will feel during expansion

Angel stretch
8 times, 3 sets, 20sec rest between each set

1. Stand back touching the wall

2. Ensure 5 points of contact. Wrists, elbows, shoulders, lower back (waist), hips

3. Put the “I surrender” sign, move arms up and down along the wall

Ensure you do it slowly. It is meant to give you stretch and greater range of movement

What to avoid

Give a thumbs up to let me know what to write about!

5 / 5. 1

Leave a Reply

Your email address will not be published. Required fields are marked *