1. Using the right tools
Several training aids exist and should be used to improve the performance of your archers. Two of these tools are indispensable to offer qualitative training.
The use of a mirror makes it possible to observe to the archer the elements constituting his posture, but also his actions. In this situation the archer must fire on the straw at 5 meters with the mirror placed in front of him towards the axis of the target.
It must look at the placement of a part of the body or on the action that it must strengthen.
The attention of the archer must be focused from the beginning of the action until the end of the gesture by checking at the beginning that the arc is oriented in or towards the target. In the moment of the release (before the departure of the arrow and well after its impact), his gaze and attention must be maintained on the object of his work.
This situation, therefore, not only allows for technical work but also for concentration, by reinforcing focus and attention.
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It is an indispensable tool to offer to all archers from the first session.
It allows to work all the postures and actions relative to the gesture of the archer by removing the constraints of a real shot. It is necessary for the warm-up and also outside the training periods.
It can indeed be used at home to automate investments, actions and sensations.
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Working with an elastic band favors feeling and concentration on muscular investments and actions.
To optimize a learning cycle, give each archer a rubber band and have them work every day at home between two workouts. However, take care of defining and repeating the exercises to be performed with the elastic.
Its power must be relative to the strength of the individual
Not too strong: the archer must reach him without difficulty to the face without degradation of his position
Not too flexible: it must have a resistance which forces the muscular chains
. The training volume is always proportional to the number of arrows drawn. The beginner must not have the constraint of the control of the bow, because it has to shoot many quality arrows to progress. Only the mastery of the power of the bow guarantees the quality of the execution of the gesture.
Increasing the training volume takes precedence over increasing the arc power.
Warning! When a young archer increases his stretch, he develops the power of his bow. In this case, it is necessary not to increase its training volumes or else it is necessary to reduce the force of the arc.
There is no progression without a mastery of the power of the bow.
A simple test2 will let you know if your archers dominate the power of their arc to stretch its bow and hold the position for 45 seconds without excessive tremors and be able to let go of its arrow correctly (by passing the clicker if the archer has one) . You must do this test after a warm up and the shooting of twenty arrows, you can also do it again at the end of the session.
If the archer fails to master his bow during this test, it is advisable to increase his training volume if
This is impossible; it is indispensable to lower the power of the bow which will facilitate the progression.
. The number of arrows drawn per week depends on the number of shooting sessions per week and the number of arrows drawn per session.
A workout is usually composed of about 20 volleys. If you shoot 3 arrows per volley, you get an insufficient total of 60 arrows. The archers in training must shoot at least 8 arrows per volley. The volume of a training session, between 140 and 180 arrows, accompanied by a mastery of the power of the bow throughout the session, guarantees the conditions for a progression in practice.
A minimum frequency of training is necessary for the technical acquisitions and the automation of its gesture. The archer must train at least 3 times a week if he wants to progress quickly and well. Its weekly volume must be greater than 400 arrows.
. The time spent on warm-up, recovery and all exercises with elastic should be added to these training volumes.
Warm-up allows an increase in temperature and, as such, has several interests, notably an optimization of coordination (due to an increase in the sensitivity of the sensory receptors), a reduction in the musculo-tendinous lesions Increased ability of muscles, tendons and ligaments to stretch) and mental preparation at work.
After the warm-up, the archer is able to engage in his shot from the first arrow, with the same ease and the same sensations as after several volleys. This heating must be systematic, progressive, and can be carried out with elastics of increasing resistance.
The stretches mark both the end of the session, the beginning of the recovery and the beginning of the preparation of the next session. They are carried out in order to maintain the amplitude of the movements, to reduce the muscular stiffness and to favor the muscular relaxation .
They are also involved in expanding the range of sports motor skills and accelerating the motor learning process. Initiation to the various stretching exercises must be done from a very young age to automate this practice.
4. The organization of training is collective, but monitoring and observation must be individualized.
At each session, you set up a collective session (warm-up, bungee-shooting, shooting on the straw, ending stretches) but each archer must have and know his / her working theme proposed at the end of the previous session. A logbook allows the archer to note the instructions of the coach, but also to indicate the details of his work, his volume and the quality of his training. You must have a coaching booklet in which you comment on the technique of shooting, the gesture of your archers and the instructions and proposals for exercises to be made. A coach for 6 archers is the optimum number for individual follow-up during a session. The time of a session, which must be between 1:30 and 2:00, should allow you to observe each of the services relative to the individual instructions given and inscribed in your notebook. You can also remedy individual investments or ineffective actions.
5. Teaching = competitive practice
The two objectives of an archery teacher are:
• To advance archers in their practice when motivated by the improvement of their ability.
• To allow the success in competition of those who have made this choice.
The aim of the training is to prepare the archers to advance them in competition.
It is essential that the coach is present in competition. The competition is the reference situation, which will determine and guide all the training actions.
The training is built in fact from the situations of competitions lived. It is in these situations that you must observe your archers to define the remediation that they will have to bring to them during the next training sessions. When you are planning a season, start by fixing the competitions. You must be present on all those that are defined as goals. Accompanying his archers in competition is essential to understanding their functioning. Proposals for exercises and training sessions should be based on your analysis in competition.