Training & Aids

Archery Pre-Session Warm-up Protocol

This routine is quick, easy, and essential (under 5 minutes) for establishing correct neuromuscular pathways and mitigating fatigue in the hold phase.

Phase 1: Dynamic Mobility (General Warm-up)

1. Arm Circles: Small to large, forward then backward rotation. (10 circles in each direction.) Rationale: Increases blood flow and lubricates the shoulder joint.

2. Torso Rotations: Stand, feet shoulder-width. Gently rotate torso left/right with relaxed arms. (10 total rotations, 5 per side.) Rationale: Loosens upper back and stabilizes the core.

3. Wrist Rotations: Clasp hands and rotate wrists in circles. (10 rotations in each direction.) Rationale: Prepares forearms and hands for consistent grip and release. (Optional: Watch the video demonstration below)

Phase 2: Neuromuscular Activation (Specific Archery Focus)

These exercises prime the scapular stabilizers and back tension muscles required for the draw and hold.

4. Scapular Squeezes: Standing tall, pull both shoulders back and down (retraction + depression). Avoid shrugging. Hold briefly. (10 reps, hold for 2 seconds.) Rationale: Activates Rhomboids/Lower Trapezius, the primary muscles for back tension.

5. Bow-Arm Push Simulation: Extend bow arm (Left Arm for RH Shooter) straight out. Lock elbow and gently push the shoulder forward without elevation. (10 reps, hold for 2 seconds.) Rationale: Primes Serratus Anterior for stable bow-arm alignment.

6. Draw Arm Shadow Draw (Isometric Hold): Assume shooting stance. Mimic the string-arm draw (Right Arm for RH Shooter), settle to anchor, and isometrically hold the full draw position. (5 reps, hold for 3-5 seconds.) Rationale: Critical: Pre-activates the specific holding muscles to resist early fatigue and shaking.

Execution Note: Focus on control and precision. The goal is activation, not exhaustion.