Pop-out and Printable Pre-Session Warmup PDF

Compound Bow Pre‑Session Routine

A structured, repeatable preparation sequence designed for compound archers. This routine emphasizes stability, alignment, shot execution, and controlled release—supporting consistency across practice and competition.

1. Arrival and Mental Readiness

Stand quietly for a moment before beginning.

Cue: “Settle, focus, execute.”

This establishes presence and prepares the mind for deliberate shooting.

2. Equipment Check

Perform a quick, consistent inspection:

• Verify sight is secure and set to the correct distance.

• Confirm arrow rest, D‑loop, and peep alignment.

• Check stabilizers and dampeners for tightness.

• Ensure release aid is functioning properly.

This prevents equipment‑related inconsistencies.

3. Release Aid Preparation

• Inspect the release for smooth operation.

• Confirm trigger tension or hinge rotation setting.

• Establish a relaxed hand position.

Cue: “Neutral hand, clean activation.”

4. Grip and Bow‑Arm Setup

Before nocking an arrow, raise the bow once to establish alignment:

• Grip remains relaxed with minimal torque.

• Pressure sits naturally in the lifeline of the hand.

• Bow arm extends with a low, stable shoulder.

• Stabilizers settle the sight picture.

Cue: “Build the platform.”

5. Breath and Centering

Take one slow inhale and one slow exhale. Allow the chest and shoulders to soften.

Cue: “Calm body, steady pin.”

6. Nock and Draw Preparation

• Nock the arrow.

• Attach the release to the D‑loop.

• Set the stance.

• Confirm peep height alignment with your natural posture.

This marks the transition from setup to execution.

7. Draw and Anchor

As you draw:

• Maintain a relaxed grip.

• Let the bow arm settle into alignment.

• Bring the string to a consistent anchor point.

• Align peep, housing, and pin naturally.

Anchor Cues

• Nose to string (if applicable).

• Release hand settles into jawline.

• String contacts face consistently without pressure.

Cue: “Anchor, align, breathe.”

8. Aim and Execute the Shot

Once anchored:

• Allow the pin to float naturally—do not force it still.

• Begin steady back‑tension activation.

• Maintain continuous expansion.

• Let the release break without anticipation.

Execution Cues

• “Pull through.”

• “Float and trust.”

• “Let the shot happen.”

9. Follow‑Through

After the release:

• Maintain bow arm position.

• Allow the release hand to move naturally.

• Hold the finish until the arrow impacts.

This reinforces stability and consistency.

10. After‑Shot Assessment

Pause briefly. Observe the feel of the shot without judgment. Note any cues to reinforce on the next arrow.

This builds awareness and long‑term consistency.

Ethos Line

“Build the platform, trust the float, execute with intention.”

Traditional Single‑String Pre‑Session Routine

A clear, repeatable preparation sequence for traditional archers using longbows or recurves. This routine emphasizes structure, breath, and kinesthetic awareness to support consistent, honest shooting.

1. Arrive and Settle

Stand quietly for a moment before beginning.

Cue: “I’m here. I’m steady. Are you ready?”

This establishes presence and internal readiness.

2. Hands and Tab Preparation

• Wipe hands to remove moisture or oils.

• Apply a light dusting of talc to the back of the hand.

• Make one gentle swipe of the tab across the talc.

• Hook the string once to confirm a smooth, even glide.

This creates a neutral, predictable release surface.

3. Bow‑Arm Structure

Before nocking an arrow, raise the bow arm once to establish alignment:

• Torso rotation sets the arm.

• Grip remains relaxed.

• Shoulder stays low and settled.

Cue: “Structure carries the shot.”

4. Breath and Expansion

Take one slow inhale and one slow exhale. Allow the ribs and chest to soften.

Cue: “Expand, don’t control.”

This prepares the body for a fluid draw.

5. Nock and Hook

• Nock the arrow.

• Hook the string lightly.

• Allow the fingers to settle into natural tension.

This marks the transition from preparation to execution.

6. Draw and Settle (Kinesthetic Cues)

As the draw begins and anchor is reached, focus on three sensations:

A. Solid Face Anchor

Feel the anchor settle naturally without adjustment or searching.

B. Elbow Press on Hold

Use the elbow to maintain expansion and keep the shot alive.

C. Bow‑Arm Stability

Let the torso, not the arm muscles, maintain alignment.

These cues reinforce consistent form and timing.

7. Release and Follow‑Through

Allow the release to occur without timing or assistance.

Feel the Swipe Along the Face

A clean, natural brush along the face indicates an honest release.

Hold the finish briefly to let the body complete the shot.

8. After‑Shot Stillness

Pause for a moment after the arrow leaves the string. Observe the feel of the shot without judgment.

This reinforces awareness and learning.

Ethos Line

“Prepare with intention, shoot with trust — the body remembers what the mind releases.”

A few small cues that make the shot

Below are a few cues and concepts that have helped me — feel free to try them and see what fits your own shooting.

Every archer eventually finds a few small cues that make the shot feel easier, safer, and more consistent. I’ve been paying attention to my own process lately, and I wanted to share a couple of things that have been helping me. They’re not rules or ‘the right way’ — just observations that might give someone else a useful idea or a new way to feel the shot. If it helps you, great. If not, leave it behind.”

Active vs Passive Neural Control (in plain language)

When you try to actively fire the shot — when your brain says “now!” — you’re using the slowest part of the nervous system. That conscious command has to travel through several layers of processing before your hand moves. By the time the signal reaches your fingers, your aim has already shifted a little. That’s why “punching” the shot often sends arrows high, low, or sideways.

A passive or “surprise” release uses a different pathway.
Instead of the conscious brain forcing the moment, the deeper, faster parts of the nervous system take over. Your body is simply following a direction — like “follow the line” — and the shot breaks on its own. Because the conscious mind isn’t trying to time anything, the aim stays steadier and the release is cleaner.

In short:

• Active control = slow, jumpy, easy to anticipate

• Passive control = fast, smooth, and consistent

You’re letting the body do what it’s built to do, instead of asking the thinking brain to micromanage a moment it’s too slow to control.

For Compound Shooters

A cue that might help with a clean, surprise release:
I’ve been thinking about how release direction affects consistency, and one phrase that seems to translate well is “Elbow back, feel the back, follow the line.”

It’s a simple way to keep the release moving straight back through the shot instead of lifting or collapsing upward. For many shooters, that backward motion:

• supports a true surprise release

• keeps the shoulder in a safer, more natural path

• reduces vertical variation on the target

Again, not a prescription — just a cue that lines up with the geometry of the shot and might help someone who’s working on their execution.

For Traditional Shooters

A simple cue that’s been helping me:
When I’m working on a relaxed, consistent release, I use “touch my ear” as a literal cue — passing the middle of my ear keeps my release moving straight back and stabilizes my vertical consistency. This lines up with my anchor point at the canine tooth; depending on your own facial structure and anchor, you may need to adjust the exact landmark.

Letting the hand move back toward the ear also invites a softer, more natural release — the kind that feels almost like a surprise rather than something you force.

For me, this does three things:

• keeps the release angle consistent

• helps my shoulders stay safe and quiet

• tightens my vertical spread because the hand follows the same path every time

It’s not a rule, just something that’s been working well in my own shooting. If it helps someone else, great.

Link To The Steward and the Shooter

Contributor Note

These training resources were developed by club member and website editor Bruce Turner, a long‑time sports enthusiast with a background in physical education, athletic training, and sports chiropractic. His experience in human movement, injury prevention, and performance informs the way he approaches archery technique and practice.

Bruce also spent many years in the computer and systems field, bringing a structured, analytical mindset to how he builds and refines training routines. The methods shared here follow the same process he uses in his own practice: clear steps, repeatable cues, and an emphasis on body awareness and consistency.

These routines are offered to help archers of all levels build confidence, reduce frustration, and develop a steady foundation for improvement.