Total Archery - English - 2 [PDF]

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Kisik LEE and Robert de Bondt



MY CHAMPIONS! TOTAL ARCHERY



Simon Fairweather



Tim Cuddihy



2000 Sydney Gold Medalist



’02, ’04 Junior World Champ, ’04 Athens Bronze Medalist



Jang Yong Ho



David Barnes



’00 Sydney, ’04 Athens Team Gold



’03 WAC Bronze Medalist



TOTAL ARCHERY CONTENTS



Park Kyeng Mo ’03 WAC Gold, ’04 Athens Team Gold Medalist 119 Final World Record Holder.



Kim Soo Nyung



Seo Hyang Soon



Han Sung Hoon



’88 Olympics Double Gold ’92, ’00 Olympics Team Gold



’84 LA Olympics Goldmedalist



First Perfect score 360 at 30M



MY CHAMPIONS! TOTAL ARCHERY



Chung Jae-Heon



Yang Chang-Hoon



’92 Barcelona Silver Medalist



’91 WAC Team Gold



OH Kyo-Moon



Jo Yoon Jeong



Lee Eun–Kyeng



’96 Atlanta Bronze, ’00 Sydney Team Gold



’92 Barcelona Double Gold Medalist



’99 WAC Gold Medalist



TOTAL ARCHERY CONTENTS



Kim Kyeng-HO



Lee Kyeng–Chul



’97 WAC Gold Medalist



’95 WAC Gold Medalist



KIM Kyeung Wook ’96 Atlanta Double Gold Medalist



Wang Hee-Kyeng ’88 Seoul Team Gold, Individual Silver.



Kim Hyo-Jung ’93 WAC Gold Medalist 117 Final World Record Holder



TOTAL ARCHERY



Table of Contents



19



Foreword



| Jim Easton



| 08



Foreword



| Michael Scott



| 09



Introduction



| Robert de Bondt



| 10



About the Author



| Coach with the Golden Touch - Kisik Lee



| 14



Acknowledgements



| Kisik Lee



| 17



27



43



67



83



CHAPTER _1



CHAPTER _2



CHAPTER _3



CHAPTER _4



CHAPTER _5



THE COACH



THE FOUNDATION OF THE SHOT



THE SHOT



BIOMECHANICS



TECHNICAL PERFORMANCE ANALYSIS



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103



133



149



169



181



193



CHAPTER _6



CHAPTER _7



CHAPTER _8



CHAPTER _9



CHAPTER _10



CHAPTER _11



TECHNICAL POINTS, SUGGESTIONS AND SHOOTING PRACTICE



PHYSICAL TRAINING



MENTAL TRAINING



THE OLYMPIC ROUND



EQUIPMENT AND TUNING



GOAL SETTING AND PLANNING



TOTAL ARCHERY 08



Foreword Jim Easton FITA President It is my pleasure to write a foreword to this book written by Mr. KiSik Lee, one of the most experienced and talented archery coaches in the world. Throughout Olympic history, every sport has had innovatorsindividuals who were willing to look at problems a little differently, thereby creating opportunities and changes that helped future generations of athletes. Mr. Lee’s influence on archery, through his coaching skills, has been unparalleled. Over the last 20 years, Mr. Lee has proven himself to be one of the most successful archery coaches in training Olympic and World Champions and medalists. His archers have won a total of 14 medals (seven Gold) in five Olympic Games, and 23 medals (11 Gold) in the FITA Outdoor Target Archery World Championships. After years of unrivalled success in Korea, Mr. Lee brought his innovative coaching methods to Australia. With his positive impact, the Australian men won the Gold Medal in the 2000 Olympics and the Bronze Medal in the 2004 Olympics. Now, we all have the opportunity to read and understand the inside story of how this premier coach has achieved such success on two continents. The archery world will benefit immeasurably by learning about Coach Lee’s innovative methods, knowledge and skills in developing high-level archers with gold-medal results.



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Michael Scott Director Australian Institute of Sports It is my pleasure to write a foreword to this book written by Mr. KiSik Lee, Head Coach of the Australian Institute of Sport (AIS) Archery Program. Since being appointed to the AIS, Mr. Lee has been responsible for developing Australian archers to the extent that Australian athletes are now recognized amongst the world’s best at Olympic Games and World Championship levels. He has achieved this within the short time of seven years. Most remarkably, in the four year cycle from the Sydney to the Athens Olympics, he has been responsible for the identification and development of two athletes who were at the junior level, and through his coaching expertise has guided them to medal winning performances at Olympic Games and Senior World Championship levels. The book provides an insight into the technical basis for Mr. Lee’s success as a coach. What it does not provide, but I have had the privilege to observe, is his dedication and commitment to excellence, along with his continued search for continuous improvement in both his coaching approach including athlete support areas such as sports science and medicine. It is the passion for his sport, combined with his work ethic and considerably technical expertise that has enabled Mr. Lee to add real value to the AIS archery program. Any archery coach who aspires to self improvement aimed at assisting athletes to achieve at the highest level, can learn from no one better than Mr. Lee who has clearly demonstrated his world leading knowledge, expertise and ability to produce results both in Korea and Australia. This book represents the opportunity for coaches to begin to gain an insight into Mr. Lee’s methods and as such makes it a must on every archery coach’s bookshelves.



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Introduction Robert de Bondt In most countries, archery is considered to be a social, recreational sport. The introduction is usually through holiday camps, Boy Scouts or Girl Guides, resorts or through a local archery club. Korea is possibly the exception. Recreational or public archery clubs do not exist. In Korea, archery is taught, starting at primary school level in year 4, around the age of nine to ten. During the first three months, no bow is used. The students are taught correct form and skills through various exercises to promote the proper use of bone alignment, stance and muscle usage. This strict Korean training regime, especially of the very young, is generally considered too stringent in western thinking. The Koreans have accepted that a thorough methodical instruction in the basic fundamentals of archery are the building blocks for future success, rather than having to correct major technical faults at a later date. To change an incorrect sub-conscious movement can take between 300 to 500 hours of conscious effort to correct. Translated into a number of arrows this would equate to some 30,000 - 50,000 arrows. In itself, this may not be an absolute scientific fact, but coaches and sport scientists agree that it takes an enormous amount of time, effort and frustration to correct something, which should have been taught properly in the first place. In this area, the



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Koreans have definitely taken a jump on the rest of the archery world. Since the appearance of the South Korean Archers at the Los Angeles Olympics, they have won twelve Gold, seven Silver and four Bronze medals, Athens 2004 included. In view of this incredible achievement many other countries have, over the years, studied their methods and incorporated many aspects into their training programs and techniques. In late 1999, I met legendary Korean Coach, Kisik Lee, reverently referred to by his archers as Mr. Lee. I had just been appointed Head Coach for the Australian Paralympic Archery Team in preparation for the Sydney 2000 Paralympic Games and was working on a high performance training program leading up to the event. Over the next nine months, I received a great deal of help from Kisik who freely and unreservedly shared with me his training program leading up to the Sydney 2000 Olympics. During this period, we had the benefit of training with the Olympic Squad on many an occasion, including actual match plays. This not only provided an enormous confidence boost to my archers, but it presented me, as an archery coach of some 15 years, a once in a lifetime opportunity to broaden my coaching knowledge and knowledge-share with one of the world's leading coaches. In the 4 years since the 2000 Olympics Kisik has not only become my mentor, but more so my friend. Kisik has one of the most enviable coaching records in the world. Since the 1984 Olympics till Sydney 2000 Olympics he has played a hand in nine of the 18 Olympic gold medals. KiSik Lee has proven that he can coach archers other than Koreans to achieve great success, and Australian Simon Fairweather's individual gold medal at the Sydney 2000



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Introduction



Olympics, David Barnes bronze medal at the 2003 World Championships, and Tim Cuddihy's Cadet and Junior World Championships in 2002 and 2004 and bronze medal at the Athens 2004 Olympics, equaling the 12 arrow Olympic Record of 115 and setting a new Olympic Record of 340 for the finals are proof of this. Over the years many people have pressed Kisik to write a book to share his experiences not only as a coach, but also as the talented archer he was, prior to taking up a National coaching assignment at the young age of 24 years. Even though Kisik has held numerous coaching seminars and archery clinics in Australia and all over the world, writing a book has always been on the back burner, due to both time and language constraints. However, some two years ago I was able to convince Kisik that we could write a book together, by combining our many and diverse skills and my available time. Using KiSik's coaching philosophies, knowledge, technical and mental expertise of coaching Olympic champions for the past 21 years and my 15 years of coaching, including many years as a competitive archer, enabled me to ask the appropriate questions. We started work. This combination has worked extremely well. Utilizing video recordings from his seminars in Australia and overseas, attending five years of his coaching sessions, copious coaching notes, countless number of one on one interviews, and many, many reviews and re-writes, we have seen this book materialize over the last two years. I have to stress that irrespective of the Korean training regime, this book is not what some people might call the Korean way of archery. Archery, over the years, has evolved into a science. An enormous amount of research has been and continues to be conducted worldwide, through sports institutes, universities and various other sport related bodies. Kisik



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Lee utilizes and optimizes biomechanics rather than just an anatomical approach. The proper application of biomechanics will provide the fundamentals and foundation to develop consistent form. This does not mean that this is the only way, as many successful archers on the current world scene have a variety of styles. Yet, they have one thing in common, which is consistency; consistency is so much easier to attain when the basic form is simple, easy to duplicate and biomechanically optimized every time we shoot. I am extremely proud to have been instrumental in playing a major role in the production of this, most likely controversial book; it will challenge many currently held beliefs. However, as the saying goes, “The proof is in the pudding” and who can argue with 9 Gold, 5 Silver and 4 Bronze medals since the 1984 Olympics in Los Angeles!



TOTAL ARCHERY 14



About the Author Coach with the Golden Touch L'entraineur a la touche en or (Extract from “The Target” 2003, The International” Archery Federation’s main publication)



Korea’s Kisik Lee has one of the proudest coaching records in archery history. He has led five teams to the Olympic Games and seen his athletes win a Gold medal every time. From 1981 to 1997, he was Head Coach of the mighty Koreans. Under his guidance, Korea won a combined total of eight gold medals at the 1984, 1988, 1992 and 1996 Olympics. In late 1997, he moved to Australia, helping Simon Fairweather win the Men’s individual Gold Medal in front of his home fans at the Sydney 2000 Olympics. That means that Lee has played a hand in nine of the 18 Olympic Gold medals won since 1984. Now 46, Kisik Lee has been involved in the sport since his school years in Korea. He was an enthusiastic and talented archer, competing at national level. However, Korea did not send archers to major international competitions at the time so Kisik Lee’s athletic successes were enjoyed only within his country. Korea started a national archery program for women in 1977 and for men in 1978. In 1981, officials asked Lee to be the coach. He was just 24 years old. “Yes, I was only 24 when I took the job. Our Korean Archery Association was looking for a coach who had accomplished a National team level of archery and had done the proper



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study to develop the sport to Olympic level,” he said. Lee was the coach when Korea sent its first archery team to an Olympics in Los Angeles in 1984. There, he watched Seo Hyang Soon win the women's gold medal, with Kim Jin Ho winning the bronze. It remains a very proud memory. Another cherished day is when Australia’s Fairweather won the men’s gold medal at the Sydney Olympics. Lee had seen his athletes win gold medals in archery’s three other Olympic events - men’s and women’s team, women’s individual - but Fairweather was his first men's individual champion. “Simon’s win was special. I had never had an archer win the individual men’s competition. I don’t see it as my trophy, but it was meaningful for me,” he said. Moreover, he had proved to himself that he could coach archers other than Korean archers to achieve great things. He had altered his training program to suit the new culture he found in Australia. Lee has always invested a lot of time in the scientific aspects of archery. He studies technique, body control, muscular requirements, mental concentration, and other elements, which he believes, are essential to becoming an elite competitor. “I approach the sport in a very scientific way. Rather than just rely on my experience, I try



TOTAL ARCHERY 16



About the Author



to do more study than other coaches and other countries.” He said the best advice for new archers is to be very patient and work hard on learning the proper technical aspects of the sport. “If you aim to reach Olympic level, you must learn well from the first day,” he said. “Most people instantly enjoy the thrill of hitting the target too much. That is not good for the long term. If you want to be a good archer, you must be patient and try to get more structure and technique first.” “For example, don’t use the bow; just use an elastic band or rubber band to get the structure and technique. In Korea, beginners have to hold the bow and draw back the bow for at least three months before they can use targets.” Kisik Lee, who still lives and coaches in Australia, is now educating less-experienced coaches in methods of archery training. He is an active supporter of FITA’s Development Technical Assistance Committee and recently lectured coaches from more than 30 countries at a conference in Madrid, Spain. He hopes the lessons he provides for his own archers will help other coaches and aspiring athletes. “Archery is a very frustrating sport. You may shoot very well one day, then completely different the next. I try to help that kind of mentality of my archers. That is my main task - to give them motivation to keep shooting.”



TOTAL ARCHERY 17



Acknowledgements



First of all, I praise and glorify God who has with His grace led me through my life until now to this place and enabled this book to be written. For the twenty four years of my life as an archery coach, my wife Ha Park(Joy) has supported me with patience and love, and I have accumulated an everlasting debt for the love, my children Hye Ri (Grace), Kang In (Kenny) and my daughter in law Jean Hie (Elizabeth) have shown me. I also express my thanks to those staff and archers whom I have shared sorrow and joy, over my career as an archery coach in which I have enjoyed many glories in God’s exceptional love. Without these people, this book may not have been finished. I would like to thank the Korean Archery Association, Archery Australia and the AIS for appointing me as their National Head Coach and showing their endless support and encouragement and President Lee Bong Jae of Samick who made the publication of this book possible. Lastly, I would like to thank Robert who has helped me to write, edit and compile this book over the last two years, and Christine for all her proof reading. I also would like to thank everyone that I wasn’t able to name here, for the prayers and the love that they have shown me. I would like this book to become a joy to them and also a help to those archers around the globe, recreational and professional alike, who love and enjoy archery. Kisik Lee



CHAPTER _ 1



THE COACH The role of the archery coach is very often misunderstood. This chapter is aimed at helping coaches and archers alike understand the various roles a coach plays and the skills and knowledge one would expect to find in a successful coach. Understanding technical performance is only a part of successful coaching. Having clearly defined coaching philosophies to provide direction and commitment are vital. Extensive knowledge of biomechanics, anatomy, psychology and physiology, together with the traits of honesty, patience, persistence and optimism, are also essential factors in being a successful archery coach.



CHAPTER_1



THE COACH Photo no.1_COACHING



1 _The Role of the Coach The archer has the ability, while the coach provides the knowledge and skills to develop this ability. There should be a genuine desire by the coach to assist the development and enhancement of the archer's skills to enable the archer to reach full potential. This is a team effort and there is an interdependent relationship, which requires mutual respect to be successful. The role of the coach is sometimes confused due to the stereo-types of coaches in the media. Frequently, they are portrayed as being tough, ruthless, dictatorial and even mercenary, without question. Even though this type of coaching has certain advantages which may be appropriate in some team instances, it is rarely suited to an individual sport such as archery.



21



TOTAL ARCHERY



2 _ Traits of a Good Coach Too often, we will see the appointment of a successful archer as a coach and, even though they have an in-depth knowledge of their sport, they may not have the necessary skills to coach. Coaching has become very much a science and an art. Besides requiring an intimate technical knowledge, a coach will have to have many more traits to become successful. These traits include: Excellent people and communication skills. They must be able to relate very well to people in general and have a very good knowledge of their own strengths and weaknesses. A solid grounding in biomechanics, anatomy and physiology, specifically in relation to archery. Clearly defined coaching philosophies to provide direction and commitment not only to themselves, but to communicate and impart them to their archers. A sound understanding of sports psychology to enable them to understand the archer's competitive mindset, which can vary greatly depending on whether it’s a winning or losing situation. Experience of failure as through failure we learn. One Japanese taxi company looks to employ drivers with a history of an accident, the reasoning being that with their accident experience, they most likely will have a greater chance of avoiding future accidents. Therefore, we all need to experience both good and bad to be able to grow, and a coach is no different.



22



The ability to coach at all levels, from beginners to the elite archers. Coaches have to be able to fully comprehend the whole range of skills and human emotions experienced at all levels. Furthermore, coaching lower levels will keep them in touch with the basic building blocks of archery to enable diagnoses of any flaws in form or technique. As with engineering, one has to fully understand the basic underlying principles for total comprehension of the process of completing the project to perfection. Patience, persistence and optimism in the face of difficulty. They must be someone who uses disappointment as a positive learning experience, and views it simply as a short-lived obstacle to be learned from and utilized for the improvement of the archer. An interest in the archer as a friend and mentor, and a person who considers the archer as a person, rather than a goal-achieving, inanimate object. Honesty. Integrity and sincerity produce credibility. A coach must be worthy of the archer's confidence. In other words he must be principled, trustworthy and honorable. Credibility. No coach is all-knowing and nor do they have the answers to every question asked by the archer. If the coach can not answer the archer's question immediately, he should admit it, find the required information, and get back to the archer with the answer. This follow-up is imperative if the coach is to maintain credibility. Leadership Ability. What it comes down to is to how well the coach



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TOTAL ARCHERY



understands his archers. He needs to know the best way to approach each individual and how to provide inspiration, motivation and develop a competitive spirit. “What is Leadership?” - “It is the ability to direct people, but more importantly, to have those people so directed, accept it”. (Lombardi 1967) It is with the knowledge of human nature and behavior that a coach can lead, motivate, inspire, and instill pride, dedication and total commitment. He must be able to manage archers in such a manner that will allow them to reach their full potential. It is therefore essential to know the archer well and to understand the strengths and weaknesses of the archer under the various competitive situations.



The coach must control his emotions so that the excitement and/or fear of winning, failing, or various other stressful situations is not visible to the archer, as it will put additional pressure on the archer to perform. This is also referred to as controlling the paralinguistic information in the spoken word. This pertains to such things as the tone of the voice, rate of utterance, the inflection of the voice, the pitch, loudness and facial expressions. All these can reflect the frame of mind of the coach and, in turn, affect the archer's performance.



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Photo no. 2



Emotional and body language control.



Sound judgment. The coach must be a creative, open-minded person, and show skill in accurately appraising the different situations that can arise during competition or training. He must be able to identify and handle reactions by different archers to similar circumstances. Furthermore, a very good knowledge of what makes each individual “tick” and the ability to understand the other person's feelings, needs and interests, are essential ingredients of a successful coach. The coach must know when and how to provide encouragement and positive and realistic reinforcement to the greatest advantage of the archer. A sound relationship between archer and coach is vital to ensure that his judgment and reading of the situation is trusted and respected. Good diagnostic skills enabling the coach to quickly analyze any flaws in form, be it physical or mental, are required. For this, a comprehensive knowledge and understanding of the biomechanics, anatomy, psychology, physiology and techniques employed for the particular sport, is required. Any feedback to the archer should be immediate and accurate to enable it to be of maximum benefit and effectiveness. Even though a coach must have an open mind and have the courage to try new approaches, he must not experiment to try and fix problems. He must have the full knowledge of the process to correct specific technical problems, without having to resort to trial and error methods. This would only serve to undermine the respect for the coach by the individual archer. Sound sport-specific knowledge. The coach, besides possessing all the other skills, must have an in-depth technical knowledge of the specific sport being coached. He must have first-rate knowledge of the science of human performance pertaining to that sport. Understanding technical performance



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Photo No. 3_High Speed Videoing



under the extreme stress of top level competition will be further assisted if the coach has personally performed and participated in the sport at national or international levels. In the case of archery, they must have a sound knowledge of equipment, as archery is an equipment sport. They must know what equipment best suits the individual archer and how to tune and get the best performance from each piece of equipment. For this



reason, a full and sound understanding of the biomechanics and the physical and mental specific aspects of the sport are essential factors to successful coaching. A true passion for coaching. This will only further enhance the ability of any coach In conclusion, the role and attributes of a successful coach are numerous and the word omnipotent comes easily to mind. To undertake the coaching of an archer, or archers, is a serious commitment, and therefore should not be taken lightly. The coach, assisting talented individuals by providing their technical knowledge and coaching philosophies, will develop and cultivate the innate ability of the individual, not only into a successful archer but a successful person.



26



CHAPTER _ 2



THE FOUNDATION OF THE SHOT Success in archery depends on consistency and consistency starts with a solid foundation. Fully understanding and being able to apply the fundamentals is the key to successful performance. The fundamentals must form the basis of methodical instruction in order to prevent having to correct major technical faults at a later date.



28



CHAPTER_2



THE FOUNDATION OF THE SHOT 1 _The Feet and Ankles The placement and distribution of pressure on the feet are important factors in balancing the body and can contribute greatly to generating power in a more efficient manner. Surprisingly, many archers are rather inconsistent when it comes to feet placement and pressure distribution when setting up the shot. However, recognizing this requires some further analysis.



(transverse arch)



Photo No. 4_Foot



(medal longitudinal arch)



The feet contain one quarter of all the bones in the human body; each foot contains 26 bones, 33 joints, 107 ligaments and 19 muscles. Additionally, the feet



(lateral longitudinal arch)



are formed by the medial, lateral longitudinal and transverse arches, which provide a flexible platform to support the body weight. As such, the weight must



be evenly distributed across the arches otherwise instability will result. Further, the ankle joint is held in place by powerful ligaments, which connects the foot to the tibia and fibula and is a rather complex structure. Therefore, correct footwear is very important to reduce fatigue.



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As this structure is inherently unstable, a flat soled boot with a hard sole and with high enough sides to increase lateral support for the ankles would be beneficial. It would reduce the muscle power required and not only improve stability but also reduce fatigue. The suggested weight distribution on the feet is about 60-70% on the balls (front) of the feet, and about 40-30% on the heels. This weight distribution is very important, as the balls of the feet control the stability of the body and most effectively, positions the center of gravity slightly in front of the ankles and away from the heels in the stance. In turn, this will allow the generation of power in a more efficient manner. This topic will be explored in greater detail under ‘Biomechanics’. The feet position in the stance should be closed, square or open. The common approach is to start the beginner off with the square stance, also known as the classic stance. This stance will line the body and shoulders up in a natural line to the target. It is easy to repeat and it is easy to tell if the archer is square to the target or not. However, the downside of this stance is that, in windy conditions, it promotes more back and forth body sway. The open stance provides for a biomechanically stronger stance offering a more solid feel and as such promoting increased confidence. Research shows that the majority of the world's top archers use an open stance, generally with the feet about shoulder-width apart. As in other sports, this open position, with the weight evenly distributed between the two feet, has been found to create a feeling of being balanced. In addition, the shoulders being rotated in line with the target will create some torque, thus reducing the tendency



30



Photo No. 5_Open Stance



to sway, especially in the wind. Overall fitness in general and upper and lower body strength in particular, plays a large role in being able to maintain a consistent and stable body position from shot to shot. The width of the stance should be about shoulder-width apart, as this will generally distribute the body weight in a straight line through the body joints and subject them to compressive forces only. The optimum width recommended is shoulder width. A stance too much wider than this, will result in increased torque forces on the joint, which is not as efficient and will cause more fatigue during a day of shooting. A narrow stance with the feet closer together will result in a more unstable platform, as here the archer can sway in any direction, which, for the sake of consistency is not recommended. Stances of extreme width should also be avoided. Remember, if you can put ‘too’ in front of it, “too wide” or “too narrow” or “too ”, then it should be avoided.



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Han S H



JANG Y-H



H.Yamamoto



2 _The Knee Joint The knee joint is passive and forms a firm connection between the femur (thigh bone) and the tibia (shin bone). The knee is basically a hinge-type of joint, its main movements being flexion (bending) and extension (straightening). A small amount of extension occurs at the end to “lock” the knee and at the beginning of flexion to “unlock” the knee. It is recommended that the knees be fully extended, as any flexion (bending) will result in loss of stability and the muscles that are trying to take the strain, will fatigue. However, muscles in the back of the legs must not be tightened by creating extra tension in the calf or hamstring muscles. In other words, do not create rigid legs. It has been found that, for archery, the hamstring muscles (at the back of the upper leg) that bend the knee and the quadriceps muscles (which run on the front of the upper leg) that straighten the knees, would benefit by being equally and



32



Photo No. 6_Various Open Stances



TIM C.



evenly developed in both legs to provide an even body balance.



3 _Upper Body Positioning Photo No. 7_ The Posture / David Barnes



The upper body must be aligned with the lower body. To create the recommended 60/70%-40/30% feet pressure distribution, the whole body has to lean slightly forward. Visualize a straight steel rod right through the body, exiting through the top of the head; the bottom of the rod being stuck solidly into the ground. This should keep everything lined up in the same place. The center of gravity must be kept in the same position and must be positioned approximately between the insteps of the feet, just slightly in front of the ankle bones. The sternum should be kept in and down to give more clearance at the front. The buttocks must not stick out, as this would



result in a hollow back, which in turn would push the chest out and as a consequence alter the center of gravity. It also would reduce string clearance. If the body is positioned correctly, the archer should be able to squeeze the buttocks together. Further, as the vertebral column (spine) supports the weight of the body and



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head, as well as anchoring the rib cage, it should be kept in as natural a position as possible. This will provide for the strongest and most stable configuration. Proper upper body positioning is essential in being able to develop good back tension.



Park S-H



4 _The Head Position The head should be in a natural vertical position. The string should touch the center of the nose. In most cases this will result in an anchor slightly to the side of the face. The anchor should not be too far along the side of the face, as the chin could interfere with the string on release, in turn affecting the string harmonics. Due to the large variety of facial structures, the most commonly recommended



34



Photo No. 8_Proper Upper Body Positioning



Choi J



Photo No. 9 _Head position



position for the string has been to touch the tip of the nose and the center of the chin. However, in most cases this would result in either having the head tilted back or forward. Additionally, it would be difficult, if not impossible, to get the draw arm in line with the arrow. As such a slight side anchor is recommended.



Further, the neck supporting the head has Photo No. 10 _Maintain Head position / Simon F.



many muscles assisting in holding the head steady. The blood for these muscles and for the brain itself flows through arteries embedded in the muscles of the neck. Therefore, an exaggerated head position through over flexing, rotation or extension could compress these blood vessels, reducing the blood flow to the brain and neck muscles, impairing the efficient utilization of both.



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5 _The Shoulders Both shoulders must stay down as much as possible. Refer picture no.11 below. Photo No. 11 _ Shoulder Position / Yang C-H



6 _The Bow Shoulder When raising the bow, the bow shoulder must be kept in an as low position as possible. This is the most biomechanically efficient position, because it uses both, the bone structure and muscles most effectively. When drawing the bow this low shoulder position must be maintained. Reaching out towards the target, while raising the bow, will ensure the full extension of the shoulder and simultaneously firm up the bow arm triceps, allowing for a more relaxed bow hand. This particular point is highlighted when viewing most elite archers from the side. This is further illustrated in the photograph above, where the arrow at full draw can clearly be seen above the bow shoulder.



36



Archers shooting with a high bow shoulder have to rely on muscles to hold the shoulder in position. This will result in the bow shoulder starting to rise, especially when fatigue sets in later into a round. In turn, this will bring the bow closer to the body, which makes it increasingly more difficult to come through the clicker. The consequences are that the archer will lose back tension and will try to come through the clicker either by excessive pulling and/or pushing. Besides causing inconsistencies in the release, it can also cause shoulder injury and alignment and expansion problems. Photo No. 12_Bow Shoulder



Lee H-J



7 _ Draw Shoulder When setting up the shot, the rear shoulder must be kept down as low as possible and must remain down during the shot. The drawing hand and forearm must rise as one unit when coming to full draw. The tip of the elbow should be in line with the arrow or just slightly above it



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from behind, the elbow should be in line with the arrow. This will keep the force triangle formed by the bow hand, the scapulae and the tip of the draw elbow to a minimum. This type of set up will also maximize the use of the bones to hold the load.



All top archers, even though they might have very different styles, have one thing in common; all have extremely strong and steady bow arms. However, even with strong and steady bow arms, nobody can hold the sight pin on the target without moving. As the archer becomes more proficient the sight will move less and less, but it must be accepted that there will always be movement. The bow arm is the link that transmits the load of the drawn bow to the shoulder and as such, the strongest possible connection must be found. Again, the bones and muscles must be positioned in the best possible biomechanical way to transmit this load. Essentially, the inner surface of the elbow joint must be vertical or as near to



38



Photo No. 14_Bow arm



8 _ The Bow Arm



Photo No. 13_Draw Shoulder / Sky Kim



when viewed from the side. When viewed



vertical as achievable. This then permits alignment of the bones in the arm to form the strongest arrangement. However, some archers do have a different bone structure of the arm than normal and as such the coach must determine the best arm alignment for these cases. Refer to photo no. 9, on Page 35 During the shot, the muscles in the forearm must be as relaxed as possible.



9 _ The Grip Photo No. 15_Grip



The proper alignment of the bow arm will also allow the hand to be set in a natural position with the knuckles at approximately 45 degrees. The hand should be placed high into the throat of the bow handle, ensuring that, whether the hand gets sweaty or wet in rain, it will stay in the same position as when it is dry. It is advisable to wrap some anti sweat bandage around the grip. This will assist in minimizing any movement and maintaining the exact hand and pressure point position from shot to shot. In addition, the direction of pressure must be consistent. This is extremely important. If the vertical pressure position on the handle varies from shot to shot, the dynamic tiller of the bow will vary also. This will then translate to either high and/or low arrows on the target. Likewise, if the hand placement varies in the horizontal plane, not only will the arrow placement be left or right, but it will also prevent the bow from jumping in-line towards the target.



39



TOTAL ARCHERY



Further, the handle of the bow must lie along the fleshy part of the thumb, but must not touch the lifeline of the bow hand. The thumb should be pointed toward the target and the fingers curved in a natural position around the bow handle.



Photo No. 16 _Various Grips



Yoon M-J



10 _Grip Pressure Point and Wrist position As previously stated, the bow hand pressure point is extremely important for consistent results. It has been found that a lower wrist position is more forgiving and consistent than a high grip when shooting lots of arrows as in a 144 arrow FITA round. Also biomechanically, it is a stronger grip. However, it must be recognized that a too low or too high a grip can cause problems, as there is a greater possibility of variation in the pressure point on the grip, especially if the archer is under competitive pressure or tiring, when it is more difficult to relax the whole hand.



40



Park S-H



Photo No. 17 _Grip Pressure Position



Most



elite



archers



nowadays use custommade grips. These have been built up and generally vary between a high and a low grip; the grip should be tight to the touch and make contact with the base of the hand. This is recommended for Olympic Round match play of 18



and 12 arrows providing a wider and more consistent pressure point with the least possibility of pressure point variation. The actual position of the bow handle and the pressure area on the bow hand should be in the area, as indicated in the photo. This position will create the least amount of tension in the hand and is more easily repeated, translating into a greater consistency. Photo No. 18_Various Grips 41



TOTAL ARCHERY



11 _ Relationship betw een Head Position and Shoulders The consistency of the triangle formed by the two shoulders and the chin is very important for consistency. In the same way, the location of the bow hand pressure point, the chin, the eyes, scapulae, the elbow of the drawing arm, the string fingers, the center of gravity and the feet position will need to be the same from shot to shot, to create consistency. As such, it is extremely important that all the components of the body are setup biomechanically as strongly as possible. This will assist in creating a stable arrangement to form the basis in achieving this ever so crucial consistency.



12 _ Summary been on preparing the foundation and arranging the body and its component parts into the strongest possible configuration, prior to the application of the internal and external forces, which will act on this structure during the actual execution of the shot. In the next chapter, each individual component involved in making the actual shot will be examined in detail.



42



Photo No. 19_Han S-H



In this chapter, the focus has



CHAPTER _ 3



The Shot This chapter is aimed at providing the reader with detailed information on all the fundamental components of the shot and the reader learning to appreciate the interaction that the various components have on each other and ultimately on the result. It is also aimed at providing coaches and archers with a solid foundation and an understanding of the underlying basic requirements without being overwhelmed by too much technical detail.



CHAPTER_3



The Shot Repeatedly shooting close groups of arrows is the result of executing everything exactly the same for every shot, time and time again. For the archer to become consistent, a complete understanding of all the components that make up the shot is essential. There are many aspects to the shot, but it can basically be separated into twelve definable steps.



1.



Stance



2.



Nocking



3.



Hooking and Gripping



4.



Mindset



5.



Set-up



6.



Drawing



7.



Anchoring



8.



Loading/ Transfer to Holding



9.



Aiming & Expansion



10.



Release



11.



Follow-through



12.



Feedback



45



TOTAL ARCHERY



Step 1 - Stance Photo No. 20 _Foot Position



Coming to the line, the archer should take up the stance recommended in Chapter 2, Foundation of the Shot, being an open stance with the back foot parallel or slightly closed to the shooting line, but not open and the front foot at approximately 30 - 40 degrees; legs about shoulder-width apart and weight distributed 60 - 70% on the balls of the Open Stance



feet and 40 - 30% on the heels.



The bottom limb-tip of the bow may be rested on the front foot or in any other Photo No. 21_ 1/8th Final, Athens - Park Vs Cuddihy



preferred position. Whatever the preferred position, it should be consistent from shot to shot. Next, while taking in a deep Zen1 breath, the focus is directed towards the target. While focusing on the target, (also called centering2), the breath is let out slowly and the sensation of all tension leaving the body, starting from the top of the head down to the tip of the toes, should be visualized.



46



1



Zen Breathing -This is a method of diaphragm breathing, which is slower and



more relaxing than upper chest breathing. Breathing deeply into the diaphragm reduces blood pressure and heart rate, resulting in a drop in anxiety. Breathing will be further discussed under “Advanced Shooting Techniques”. 2



Centering - Being centered means the Center of mass is ideally positioned, the



archer feels confident and in control, free from distractions and irrelevant thoughts. Refer Also to Chapter 8, “Mental Training”.



Step 2 - Nocking the Arrow The next step is taking an arrow out of the quiver, placing it in the bow and nocking it on the string in the most convenient manner to the archer.



Step 3 - Hooking the String & Gripping the Bow Photo No. 22_String Position



The fingers must now be positioned on the string. Even though the choice of where to position the fingers on the string is a personal choice, it is strongly recommended that the finger position on the string be just in front of the first joint of the top (index) and bottom (ring) fingers and behind the joint of the middle finger. See Photo No.22. The string should not be in the first joint of the top and bottom fingers, as this could cause



47



TOTAL ARCHERY



a harmful corn to develop. Along with taking a good deep hook, a little tension is now taken up on the string. The archer must visually check that the position of the tab on the string is always the same for every shot in relation to the string nocking point, including the position of the fingers on the tab. the string just by feel only, however, it is very important that a visual check is made for every shot. To make certain of this exact finger placement on the tab, the use of a finger spacer is strongly recommended. Moreover, this will allow the fingers in contact with the spacer to be more relaxed. If a finger spacer is not used, there will be tendency to spread the fingers to avoid pinching the nock, thereby creating tension in the drawing hand. Photo No. 24_Thumb Position / Jang Y-H



At this stage, some modest tension should be applied to the bow string facilitating the exact placement of the bow hand on the bow handle. The bow hand must be relaxed and placed deep/high into the grip, with the thumb being placed in such a manner that it will be pointing towards the target once the bow is raised. A little tension in the thumb is acceptable to achieve this; from the point of starting the draw, the bow hand position must not



48



Photo No. 23_Checking Hook



Many archers put their fingers and tab on



change. Consistent hand placement in gripping the bow is extremely important to ensure that the pressure area on the hand is always in the same location on the handle.



Step 4 - Mindset Photo No. 25 _Mind Set



OH K-M



Yoon M-J



The correct state of mind or mindset, along with the physical condition, technical and mental skills, is one of the determinants of an archer ’s performance. This applies as much to practice as it does to competition. The archer must now relax and focus on the process or any other specific task they might have set for themselves during the training session or competition, e.g. aiming off under windy conditions. They must endeavor to shut out any irrelevant thoughts and external distractions. We will examine the Competition Mindset in greater detail under Chapter 8, Mental Training.



49



TOTAL ARCHERY



Step 5 - Set-up Photo No. 26_Set-Up



It is recommended that final finger pressure on the string at full draw be in the order of about 30% index finger, 50% middle finger and 20% ring finger.



However,



depending on hand and finger size, this could vary for the top and ring fingers. The middle finger should always take at least 50% to 60% of the draw weight. When drawing the bow to anchor, the individual finger pressure is not important. The legs must be straight, though relaxed and pressure distribution on the feet should be 60-70% on the balls of the feet and 30-40% on the heels. Various stances in Tae Kwon Do use this same pressure distribution providing the best biomechanical and the Photo No. 27_Hips open to target



Hips open to target



most



stable



stance



possible. By rotating the upper body from the waist, the shoulders should now be aligned with the target. This will create a little tension in the body just



David B.



50



Jang Y H



below the ribs. The hips must not be consciously twisted to achieve proper shoulder alignment. The shoulders must lead the hips, rather than vice versa. There will be some natural rotation of the hips towards the target when using an open stance. However, be aware when using the open stance, consciously twisting the hips in line with the shoulders will create undesirable tension in the legs and must be avoided. The sternum should be tucked in to give more clearance; tightening the abdominal muscles and imagining pushing the navel towards the spine will assist in this. It is important to keep the abdominal muscles tightened throughout the shot for greater stability. This will be further discussed in Chapter 6, Important Technical Points. When taking up the set-up position, there is a natural tendency to counteract the weight of the bow by leaning away from the target. This tendency worsens as the weight increases during the draw. For that reason, it is advisable to lean slightly forward to the target in the set-up position. At the same time, the neck and face must be very relaxed. If there is too much tension in the neck it will form a rather unyielding connection with the shoulders, creating a greater tendency for the head to move backwards, away from the target, during the draw. The hands must be relaxed and a feeling of synchronization, connection and balance between the hands should be felt. Now, while looking at the target, another Zen breath is taken and all irrelevant thoughts emptied from the mind.



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TOTAL ARCHERY



Step 6 - Draw ing Breath - Next the bow is raised, while taking in a deep breath, using the diaphragm breathing technique previously discussed. Photo No. 28 _Drawing / Chung J- H



Drawing Arm - The string must be drawn back in a straight line from the set-up to approximately two to three inches below the anchor point. The drawing forearm must stay relaxed throughout the shot. Refer also Chapter 6, Important Technical Points. Breathing during Draw - Inhale while drawing. Inhaling creates a natural feeling of gaining strength, while exhaling creates a feeling of relaxation. Draw hand - The angle of the back of the draw hand must remain constant from the commencement of the draw. Any tendency to rotate the hand when anchoring on the face must be resisted. Any rotation will cause string torque,



52



which in turn will affect the string amplitude and the flight of the arrow. Draw fingers - The draw hand and fingers must have the minimum amount of tension. Visualize the fingers being connected to the elbow by steel chains, which will allow for more relaxed fingers, hand and forearm. Photo No. 29 _Steel Chain



Bow Arm - From the set-up when starting to draw, the bow sight must remain above the horizontal centerline of the target, otherwise it would be necessary to raise the bow arm to come on the aiming mark, which will create additional tension in the bow arm.



Diagram no. 1_Sight Position from Set up to Drawing



53



TOTAL ARCHERY



Bow Shoulder - It is imperative that the bow shoulder stays down throughout the draw. In order to achieve this, the draw scapula must be set back down at the set-up. This provides for a more efficient draw requiring less effort.



The Triceps



Triceps - At the same time, the triceps of the bow arm should be nice and firm, as this will allow for a more relaxed hand on the bow and will further assist in keeping the bow shoulder down. This firmness will be enhanced by reaching out with the bow, towards the target. When the bow arm is extended in this fashion, a V-type dip can be seen at the end of the shoulder.



54



Photo No. 30 – Bow Shoulder and Triceps



V-Dip



Photo No. 31_The scapula Position



If an arrow is put across the scapulae at full draw, it should be pointing towards the right hand side of the target(RH archer)



Step 7 - Anchoring Having come to full draw, the whole drawing arm must move up as one unit to the “anchoring” position under the jaw bone. Anchoring is not really the most appropriate word, as it could be interpreted that the draw stops there, but in actual fact the draw changes from an external movement Photo No. 32 _ Anchoring



to an internal movement. A better term perhaps would be to arrive at the “transfer/holding” position. Further, this position is determined by the proper positioning of the Scapulae and the drawing elbow. The head is just another reference point in the process, acting as the rear sight. The tip of the elbow, when viewed from the side,



55



TOTAL ARCHERY



should either be in line with the arrow or just a touch higher. If the elbow is too high, the lower trapezius and latissimus back muscles, which are required during the transfer phase, are at the very least difficult if not impossible to activate.



Photo No. 33_Elbow Positions



56



Park S H



Park K M



Chung J H



Yoon M J



Photo No. 34_Drawing Elbow Top View



In addition, when viewing the drawing elbow directly from above, it should be in-line with the arrow. It would be even better to be slightly behind this line, but definitely not forward of this line. At the commencement of the draw, the draw hand must be set in such a position that it can fit solidly under the jaw bone, without needing to turn the hand during the draw to fit on the face. The drawing hand must make solid contact with the jawbone to create a boneon-bone connection. This is essential to ensure a consistent “nock-to-eye position”. Any turning of the drawing hand on the face or lifting of the tip of the drawing elbow will change the finger pressure on the string and the dynamics of the shot. The connection between the string and the chin should be firm, as this will make for a strong connection and will support a solid shot.



Step 8 - Transfer/Loading to Holding In order to come to the holding position, some time for the draw load to be transferred onto the lower back muscles is required. Having come to the holding position, focus must now be placed on moving the



57



TOTAL ARCHERY



down with the draw shoulder. This is basically an internal movement and there should be no perceptible movement of the string. This does not mean that the drawing is stopped, but rather that it moves from an external to an internal movement. If the draw were stopped, it would take a lot of muscle power to get going again (Law of Inertia/Acceleration). This would not only cause fatigue, but would result in the loss of correct back tension. The archer will then have to engage other muscles, through excessive pulling, pushing or a combination of the two, to get through the clicker. This will result in inconsistencies in the release. In addition, when anchoring, it is recommended to have a quick visual check of the clicker position on the arrow to achieve greater consistency.



8.1 _ Breathing At the commencement of the draw a deep in-breath is taken, creating a natural feeling of gaining strength. During the transfer/loading process, the breath must be let out slowly in a natural and relaxed manner until the lungs reach a natural state of equilibrium. This exhalation will allow the sight to naturally settle on the gold or aiming mark. The breath must now be held till the follow-through is completed. At this time, having reached the critical holding position, the focus



58



Photo No. 35_Holding/Back



Scapulae more towards the spine, squeezing



must totally go to and stay on the back muscles. If at this stage, the mind is diverted to anything else, the connection with the core back muscles will be lost. It must be understood that holding is not a step but a critical transition point in a continuous process after all the checks and balances have been carried out. When at holding, we are ready to commence with the aiming and expansion.



Step 9- Aiming & Expansion Photo No. 36 _Aiming



Up to holding, our mind has been internally focused, but now we must switch to what is called a narrow external focus (this will be discussed in greater detail under Chapter 8, Mental Training) and the attention must now be directed to aiming. Aiming must only start after the transfer/loading phase and once we have reached holding and not before. The ideal time from holding to release is between one to 3 seconds for best results.



The sub-conscious mind must be allowed to place the sight pin in the aiming area and the sight must be allowed to stay fluid and float around. “Aiming” should be approached without anxiety. It should be treated as just another step in the process of shooting an arrow, not the focal point.



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TOTAL ARCHERY



When concentrating with some intensity, you can only tune into one thought channel at a time. Consequently, if the focus were completely diverted to aiming, the connection with the core back muscles would be lost. Obviously, some aiming will need to take place, but this should be done more sub-consciously than consciously. When some elite archers were asked, “How do you aim?” the answer invariably was, “I don't know. It just happens.” During the expansion, the tension increases in the Scapulae - the movement is very small, basically a micro movement. Meanwhile, the bow arm continues to reach out towards the target, assisting the bow arm scapula to stay down. This movement of the scapulae towards the spine, while relaxing and flattening the chest, coupled with continued reaching out towards the target, will allow for sufficient expansion for the arrow to move smoothly through the clicker. The balance in the shot expansion must be 50/50. An imbalance of this ratio will affect the center of mass. If there is an imbalance, either the front will go forward or more likely, the dominant drawing side being the strongest, will take over and the archer will lean backwards away from the target. During this stage, the focus must completely remain on the expansion. Any conscious thought about the fingers on the string or for that matter anything else, must be forgotten or the connection with the core back muscles will be lost, spoiling a smooth release.



60



Step 10 - The Release Photo No. 37_Release / Park K M



The string must be released by totally relaxing the drawing fingers and allowing the string to go. The string must be allowed to push the fingers out of the way. When watching some of the elite archers, their fingers on release and during the follow-through are virtually in the same position as when they were on the string. The release must be initiated from the core muscles (Trapezius) and must not come from pushing the riser with the bow hand or pulling the string with the draw fingers. It is an internal movement of “opening” the chest and “snapping” the Scapulae together. This happens in the final moments of relaxation of the drawing hand, when you sense the clicker going off. The activation of the clicker is a phase in the shot that must be sensed or felt, not listened for. This may be a



Photo No. 38 _A great controlled release - Tim



difficult concept to grasp. However, if the archer waits to hear the clicker go off to allow the release, conscious thought goes to the clicker and again the connection with the core muscles will be lost. Archers who try to release the string by consciously opening their fingers have allowed their focus to go from their back to the fingers. By consciously focusing on the fingers to let go of the string, they stop the continuous motion.



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TOTAL ARCHERY



This will result in loss of back tension. It also creates tension in the digitorum muscles, located in the forearm, which control the opening and closing of the fingers. This is very unforgiving and biomechanically incorrect, as it utilizes small muscles rather than the large muscles. Photo No. 39 _The positioning of little finger



In addition, there is a separate muscle which controls the little finger called the ‘extensor digiti minimi’ muscle. The little finger of the draw hand must be relaxed and always be in the same position from shot



to



shot.



Any



change in position or tension in this little finger, will affect the level of tension in the actual drawing fingers.



Step 11 - The Follow -Through The follow through is really part of the release and is not a separate movement. Correct back tension needs to be controlled for one to two seconds after the release. The continued squeezing of the Scapulae throughout the follow-through will create a much better feeling for back tension. The follow-through must be a natural reaction and not an exaggerated one. An



62



exaggerated follow-through is an indication of a faulty release. In most cases, it is the result of a forced action which can affect the center of gravity and, more importantly, the outcome of the shot. Additionally, with a forced follow through, the pressure of the different fingers on the string will vary, thus affecting the way the fingers come off the string and leading to inconsistent results. If the follow-through is natural, the drawing hand, which should be very relaxed, will move backwards and stay in touch with the face following the jaw line for as long as possible. The draw hand must be very relaxed. The follow through should not be stopped short and should be a smooth and flowing continuous natural movement. The elbow should go laterally behind with a natural resulting downward movement. The drawing hand must not drop down to the shoulder as part of the follow through, as that will cause the elbow to drop too far down. Additionally, the bow should be visualized moving in a straight line towards the target. Photo No. 40_Follow Through



Force plate experiments have



highlighted



the



effects on center-of-mass through various releases and follow-throughs. This will be discussed further under Chapter 6, Technical Points.



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TOTAL ARCHERY



Step 12 - Relaxation and Feedback At the conclusion of the follow-through, the body and mind need to get ready for the next shot and must let go of any tension created during the shot. Again, a couple of deep Zen breaths are recommended. This is also the time for unemotional analytical feedback. Obviously, this is easier said than done, especially after a less than perfect shot. However, as results on the target are absolute, there is only benefit in analytical analysis. It is very important that the archer learns to “feel” the shot, so that any technical discrepancies in the shot can be recognized and corrective action can be taken in subsequent shots. Only the actual Photo no. 41_Mr. Yamamoto H. Athens 2004



location of the arrow on the target should be of interest, as it provides feedback on the process and other assumptions made, including weather conditions. It is very important for the continued learning process and the development of an archer that the archer accepts full responsibility for the outcome of the shot, there are no excuses. If the arrow is not in the Gold, there are only reasons, all for which the archer has to take responsibility. Common excuses such as the wind; distractions such



64



as, the mobile phone that unexpectedly goes off, the TV cameras moving in for a close-up, the noise of the spectators, crying babies, etc., etc., etc. will need to be addressed, if they are found to be an issue for the archer. This concept will be discussed further under Chapter 8, Mental Training.



General Notes 1. Eye focus must be maintained on the aiming mark from the holding position, throughout aiming, expansion, release and follow through, until the arrow hits the target. Also during this phase of the shot, eye focus must not divert to the clicker or check for string alignment. This is an essential part of the followthrough and could be thought of as, “eye follow-through.” When aiming off to one side of the center of the target allowing for wind drift, the focus must stay on the aiming spot until the arrow hits the target. If the focus is allowed to wander to the gold during the shot, the subconscious will automatically center the sight pin on the gold and the arrow will finish up on the side opposite to where it was aimed. 2. During the aim and the release, the eyes should not blink. If the eyes blink, it indicates hesitation and loss of eye focus, which could subsequently affect the entire connection.



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TOTAL ARCHERY



3. Therefore, the string picture is strongly recommended to be on center shot position. Refer to the sketch below.



limbs



Sight pin Inside of riser



There are varying thoughts on the best place to align the string. These range from aligning it with the outside of the sight pin to aligning it with the outside of the riser. Where the archer chooses to align the string is dependent on the headto-eye position. However, having the string positioned, as shown above, is strongly recommended, as it offers a few advantages. Firstly, the eye is aligned with the arrow and with the center of the bow permitting a good head position. Secondly, the string is easily seen at all times, especially during the aiming and before the release stage. If the string is in a position other than center shot, it will be difficult to stay aware of the string position at all times, especially as the string could move during the expansion phase. Basically, it is like the rear sight of a rifle.



66



Diagram No. 2 _The String Picture



Bow string & Center line of limbs



CHAPTER _ 4



BIOMECHANICS The overriding principle governing any sports performance is the attempt to perform a task "in the best possible way". This can be very much aided through the study and understanding of biomechanics. In essence, it involves the study, which utilizes the human muscular and skeletal system in the most efficient manner and the full appreciation of the movement and loading of human tissue, such as muscles, ligaments and cartilage. Every coach needs a solid understanding of the role that biomechanics play in developing a sound technique for optimum performance of any particular skill.



CHAPTER_4



BIOMECHANICS 1 _ What is Biomechanics? The definition of biomechanics: Hay (1985) “The science that examines the internal and external forces acting on the human body and the effect produced by these forces.” The goals of using biomechanics are to improve: Performance Technique Equipment Training methods Coaching techniques Reduction in injury Etc., etc. etc.



The tools used in biomechanics: Newtonian mechanics Motion analysis systems (Using reflective markers to study and measure motion) High Speed Video Digital normal speed video Force measurement devices (Force plates) Electromyography (EMG) Digital Video and computer analysis Delayed video playback Heart rate Insole system Etc., etc., etc.



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TOTAL ARCHERY



Photo No. 42 Insole Testing



The overriding principle governing any sports performance is the attempt to perform a task “in the best possible way.” This is achievable by utilizing the human muscular and skeletal system in the most efficient manner and understanding



the



movement and loading of human tissue, such as muscles, ligaments and cartilage. Bear in mind, it only takes a small change in the position of the body to significantly alter the muscle groups involved in the movement. In addition, the forces and motion relating to performance enhancement will be examined, not only for improvement, but also for the prevention of injury.



2 _ New ton's Law s of Motion 1. First Law of Motion (Inertia) “Every object persists in its state of rest or uniform motion in a straight line unless it is compelled to change that state by forces impressed upon it.” Definition of Inertia - “Inertia is the resistance an object offers to changes in its state of motion. Things want to travel in a straight line at a constant velocity.” Note: Inertia is only revealed when there is a change in velocity.



70



How can we apply the Law of Inertia to Archery? One popular statement when teaching beginning archers to draw the bow has been, “Never stop drawing or pulling the bow because when you stop it will take too much effort to get started again, you will lose back tension and it will then not be possible to make a good shot.” This means that the Law of Inertia has to be applied right from starting the draw. This type of thinking is flawed insofar as to say that the “Holding” position can never be achieved. When we draw the bow, we cannot use our back muscles alone, but we must use a certain amount of forearm and hand as well. However, if we would continue the draw uninterruptedly, we would pass the “Holding” position where we need to transfer as much tension as possible from the drawing forearm and hand to the back muscles. Therefore, if no “Holding” is achieved, no tension transfer can take place. During the transfer stage, the back muscles continue to move the Scapulae towards the spine, while tension from the forearm and draw hand are being transferred. This movement of the Scapulae, although very small, must continue through the expansion and therefore the Law of Inertia can only be applied from "Holding" and not from the commencement of the draw.



The Shot Cycle Set-up Every sport has a set-up position. Look at the sprinter getting ready for the start. The body is being positioned in such a manner so as to achieve the best biomechanical combination of all parts. To explode from the blocks requires a very complicated neuromuscular coordination, eliminating at the same time any antagonistic factors which could hinder this process.



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Likewise, the swimmer on the block ready for the gun; the baseball pitcher setting himself up for the pitch; the basketball player setting up for the free throw. Etc.



Therefore, every sport has its set-up position, which provides the best dynamic balance e.g. a runner on the blocks, or the best static balance, as needed for archery and pistol shooting. In archery, the body and equipment has to be set-up into the most advantageous biomechanical position possible. For the best set-up of the body refer also back to step 5 in Chapter 3, The Shot. The legs must be straight, though relaxed and the pressure distribution on the feet should be about 60-70% on the balls of the feet and 40-30% on the heels. It is recommended to use an open stance, as it will assist in achieving the preferred posture and counteract the tendency to arch the back. As part of the set-up, the shoulders must be aligned with the target and the rear scapula set back and down, almost in the final position. Rotation must come from the waist to bring the shoulders in line with the target, which will create a little tension just below the ribs, adding to improving stability. The sternum must be tucked in to provide more clearance and the abdominal muscles tightening throughout the shot for greater improved stability. It is advisable to lean slightly forward, towards the target, in the set-up position



72



to counteract the natural tendency to lean back, which comes from wanting to compensate for the weight of the bow. This set-up position will provide for the strongest biomechanical arrangement. Even though most archers understand the Law of Inertia, they mistakenly apply it from the draw, which can result in arrows being 1 “to 2” too long. The Law of Inertia only applies from the holding position, where the movement of the draw changes from an external to an internal movement. The Scapulae move towards each other allowing the chest to open up. This provides the expansion necessary for the arrow to come through the clicker. Refer to Diagram No.3 below.



Quick visual check of clicker on arrow



Stance Set-up Position Gripping & Hooking



Holding Start of aiming



Anchoring



Expansion 1-3 seconds



Release Follow through



Mindset Drawing, but no aiming yet



Loading/transfer Area of fine adjustment



Law of Acceleration(2nd Law)



Principle of follow through



Law of Inertia(1st Law)



Law of Action Reaction(3rd Law) Feedback and Evaluation



Diagram No. 3 - KSL Shot Cycle with Newton's laws of Motion



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Holding is fundamental for consistency. If the archer shoots with continuous external movement, they will pass the holding phase, thereby achieving no real consistency. As a result, scores will fluctuate greatly and become an obstacle in achieving shooting high scores. Holding is extremely crucial; in essence, it can be referred to as the “barrel of the gun”. If there is no proper holding, then the “barrel of the gun” is shorter or non- existent and consequently less consistency is achieved. Therefore, the current accepted method of teaching “continuous external movement” is flawed. When drawing the string to the anchor point, one has to use at least some upper arm, fore arm and hand muscles, as the string cannot be pulled back by the scapula muscles alone. EMG equipment demonstrates this. In addition, it shows that there is no relaxation of the digitorum muscle, which controls the fingers. Therefore, there will be tension in these muscles, which in turn will need to be transferred to the bigger core muscles. This transfer/loading should normally take about half a second. As already stated, it is only from the holding position the Law of Inertia will come into play. This can be compared to a heavy roller used on clay tennis courts, stationary it has a lot of inertia but once it is moving, it can be pulled with one finger. The same goes for the expansion phase. If this expansion phase is stopped, an enormous amount of energy and muscle power will be required. This is not only fatiguing, but will prevent a smooth and strong shot being made. In addition, aiming should commence from holding only. If aiming commences too early, the focus will be on aiming and keeping sight alignment, therefore, as such, bypassing the transfer/loading and holding phase. Heart rate monitors are good scientific indicators to check that holding has been achieved. Refer Chapter 5, Cl.8, Heart Rate Monitor Test.



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2. Second Law of Motion (Acceleration) The rate of change of momentum is proportional to the force applied and takes place in the direction of the straight line in which the force acts. Definition of Momentum The momentum of a body is defined as the product of the mass of the body and its velocity. The Law of Acceleration will apply from the moment the draw commences. It is therefore better to draw faster and in a straight line to about 2 - 3 inches below the chin, as previously discussed. This will also get the drawing elbow into line early.



3. Third Law of Motion; (Action and Reaction) “For every force applied by the body to an object, the object applies an equal force back against the body”, or To every action there is always an equal and contrary reaction; or, the mutual actions of any two bodies are always equal and opposite directed. It is therefore extremely important to adopt a stance using principles to achieve the strongest static stance balance possible. When asking archers what are the main muscles they shoot with, you will get a variety of answers. Some will say, “I am pushing with my left hand”, some say “I am pulling with my right hand” Again others will say, “I am squeezing my elbow”, which indicates mainly right-hand side, or some might say “pushing my grip”. Basically, they are telling you what they feel. However, irrespectively,



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there has to be a 50/50 balance. During the expansion, an archer could feel more push from the bow arm side or on the other hand, the archer could feel the drawing side being more dominant. These feelings are all right, as long as the balance is maintained between both sides (Third Law of Motion). The right hand side is generally the more dominant side for right-handed archers. It follows then that this side has a tendency to lead, which would cause a change of the center of gravity and consequently result in the loss of balance and stability. When bearing this dominance of the right hand side in mind, it can then be said, that the left hand side is proportionally weaker. Accepting that the muscles are weaker on the left hand side, they would need to do more work to maintain their spatial position during the expansion. For that reason, the archer could use more bow hand side than string hand side. However, the 50/50 balance between the front and rear units need to be maintained at all times. For better coordination, it is recommended that right-handed archers, being left eye dominant, shoot right-handed and vice versa for left-handed archers being right eye dominant. FITA in their latest coaching manual states “To date, good results have been achieved using either criterion. However, hand (preference) gives a better manual ease, control and strength”. Most archers think too much about aiming. Archery is a technical sport and not an aiming sport which is why we should follow the hand dominant side and not eye dominance.



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3 _ Principle of Horizontal and Vertical Force Before we examine how this principle applies to archery, let us examine some of the other sports to get a good idea of the principles involved. For instance, let us study a basketball player. To be able to create the maximum horizontal distance for a shot, a certain amount of vertical force has to be generated. Based on data taken from Miller, S. and Bartlett, R, Journal of Sports Sciences, approximately 81% of the speed is generated by the upper body and 19% comes from extending the knee, hip and ankle. Even though only 19% of the ball speed is generated by using the legs, it will mean that less effort is required from the muscles of the shooting arm. If a shooter has to put less effort into the shot, it is more likely to be successful.



Force Vertical Force Horizontal Force Diagram No. 4 - Direct Proportional Relationship



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Similarly, in shot-put, most of the world top shot-putters now use a spinning motion coupled with a strong vertical force, generated by the rapid flexing of the legs, to generate maximum power. The more vertical force the shot-putter can generate, the more horizontal force is feasible, increasing the release angle closer to the optimum angle. To illustrate the effect of vertical force and horizontal force, try running on soft sand. As the legs push against the sand to generate vertical force, the sand will give way and less horizontal force can be developed, resulting in less forward speed. Basketball, shot-put, running and any other movement sports require a more dynamic balance in which the stability can easily be altered, while archery demands a more static balance, which has to be maintained throughout the shot. However, in archery too, being best biomechanically balanced will assist in establishing a sound technique with less muscular effort. Proper body positioning will create less tension in the body, allowing a steadier hold and aim, thereby producing a flowing shot. It must therefore be recognized, that the pressure distribution of 60-70% on the balls of the feet and 40-30% on the heels is a very important component of the horizontal and vertical force distribution. Unfortunately, many Western archers are standing more on their heels and as such cannot achieve optimum stability. A direct proportional relationship between horizontal and vertical forces in archery cannot be shown using force plates; however, with the right posture and balance, we can be stronger, develop forces more beneficially, thereby achieving greater stability.



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Nevertheless, force plate analysis has shown that the movement of the center of gravity is much greater in lower level archers when compared to elite archers. This especially becomes evident on release. The elite archers were also shown to improve their stability during the last few seconds preceding the release, while in contrast, the lower level archers showed a significant difference in balance parameters already 4-6 seconds prior to and up to release.



4 _ Principle of Eye Control Once more, let us look at the way some other sports do it. Looking at baseball, the hitter will not only try to look at the ball, but also try to focus on the stitching of the ball. They want to see the ball very clearly, which can be further enhanced by going to a narrow external focus. Similarly with tennis players, when they hit the ball, they do not look where they wants the ball to land, but they focus totally on the ball to ensure proper timing and impact and will not take their eyes off the ball. The same goes for golfers hitting the ball. Golfers, like the tennis players, have made up their mind where they want the ball to land and the distance required. They then totally focus on the ball itself, right throughout the follow through. If the eyes are taken off the ball to see where the ball is going, then very likely a miss-hit will occur. Equally, in archery, the final focus has to be the target, not the sight pin and not the arrow. The eyes have to stay focused on the target until the arrow hits. Many archers try to watch the arrow and that is why they lose control of the shot. This



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is another reason why many archers have trouble aiming off during windy days. Keeping the eyes focused on the target until the arrow hits, we can call “Eye Control”. For further information on eye control, Refer to Chapter 6, Cl. 31, Shooting in the Wind and Aiming-off Practice.



5 _ Principle of Follow Through When running, 100M sprinters must really aim to run say 110M. If they aim to run only 100M, they will subconsciously slowdown coming to the finish line. Similarly, golfers, baseball players, cricketers or tennis players have to hit “through” or beyond the ball and follow-through, otherwise momentum and velocity is lost. Obviously, this applies to all sporting disciplines. In archery, we do need to keep direction and tension during the followthrough. Keeping direction does not mean that the drawing elbow goes straight back in line with the arrow. The drawing elbow will have to come around because there is quite a big arc in the back tension movement. The bow arm will move slightly left, due to the back tension. Refer to Chapter 6, Cl.6 SCATT System Tests. Archers will need to be taught how to move the Scapulae correctly together on release and maintain back tension. If the Scapulae are set too far away from the spine or too high, it will be difficult to develop good back tension. If the Scapulae come more together, we are able to expand and open the chest more and in so doing, we can come through the clicker those last few millimeters.



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To this purpose, exercises with a Formaster‚ will teach and assist in maintaining back tension throughout the release and follow through. Photo No. 43 _The Movement of Scapulae / David B.



Holding



Release



6 _ Principle of Relaxation The principle of relaxation in itself is very basic, but is also very important for any sport. A good example would be the World Champion swimmer Ian Thorpe; watching him break world records, one can only marvel at his very relaxed style, almost as if he is doing training laps. Another example would be a baseball pitcher, when he pitches, he can produce a faster ball when he pitches with more relaxed muscles. A tensed muscle is a much weaker muscle. Similarly, elite level athletes have the ability to perform with the least amount of tension, producing the maximum amount of power. In archery, we will see the top performers execute their skills in a seemingly totally relaxed and effortless manner. To be able to relax, we have to make more



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use of the bigger muscles right from the beginning, as using the smaller muscles creates more stress in the body. Most Western archers when asked how much tension there is in their body when they shoot a single arrow will generally respond with, between 50%-70% compared with Korean archers who report between 10-30%. This is one of the fundamental differences between Western and Korean archers. Because most Western archers shoot every single arrow with too much tension, they tire over a whole FITA round of 144 arrows. The last shot of a FITA round should be made with the same amount of energy as the first. Korean archers can shoot up to 1,000 arrows per day compared with most Western archers who could perhaps only control 200-300 arrows per day. Most Koreans archers do not use weight training to strengthen their shooting muscles. Most of their training is archery muscle specific, which means special attention is given to Specific Physical Training (SPT). Either it can be done with a bow about 2 - 3 lbs heavier than the competition bow or some Theraband‚ can be used around the bow and string to provide some extra poundage for SPT training. Refer Chapter 7, Cl. 4, Specific Physical Training. Therefore we can say, that the more relaxed we are, the greater the output.



Input < Output



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CHAPTER _ 5



TECHNICAL PERFORMANCE ANALYSIS The application of advances in computer technology have aided in the analytical study of sport in general. Increasingly, it provides for a more indepth understanding of the physiological, psychological and biomechanical aspects of all sports. This has led to improved techniques, coaching methods and improved equipment design, resulting in superior performances and in addition, assists in the prevention of sport related injuries.



CHAPTER_5



TECHNICAL PERFORMANCE ANALYSIS 1 _ General Archery, like any sport, has evolved over the years into a science using the advances in technology and latest analytical methods to develop a more in-depth understanding of the physiological and biomechanical aspects of the sport. An enormous amount of research has been and continues to be conducted worldwide, through sports institutes, universities and various other sport related bodies, especially in the evaluation of current practice to seek new and better techniques and equipment design to achieve superior results. Since the appearance of the South Korean archers at the Los Angeles Olympics in 1984, when SEO Hyang-Soon won the Gold medal and Kim Jin-Ho the Bronze Medal in the Ladies division, Korean archers have achieved outstanding successes on the world stage. As such, the rest of the archery world has paid a great deal of attention to their techniques and training methods, often referred to as the Korean way. Even though the training regime may be specifically Korean, the technique however, is based on sound biomechanical principles. Over the years, and especially since the Sydney 2000 Olympics with Simon Fairweather's Gold medal win, there have been some subtle changes in the shooting techniques employed by the majority of Australia's elite archers, which has produced some notable international performances.



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2 _ Most Common Observed Technique and Faults When observing archers at clubs and tournaments world wide, the majority, with some exceptions, seem to be plagued to various degrees by some or all of those faults described below:



line of arrow, hampering the lowering of rear scapula and preventing the efficient use of the lower trapezius. The front and rear shoulder are generally too high, to be able to use big back muscles more efficiently.



Photo No. 44 common faults 1



The drawing elbow is too high above



Too much hand on the bow, creating torque. Chest sticks out too much, creating a hollow back, which is not only in lower back pains. The archers in these two pictures, display nearly all the common faults. The string is touching the center of the chin, which makes it difficult to get inline, if not impossible. Too much weight is placed on the



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Photo No. 45 common faults 2



biomechanically weak, but can result



heels, preventing maximum horizontal force to be generated most efficiently. No set-up position used in draw cycle, requiring too much body rotation during draw, resulting in an inconsistent draw. Photo No. 46 common faults 3



Crease in neck indicates the use of high scapula



Common Technique of high rear scapula



Scapulae set up too high, preventing use of lower trapezius. Continuous pulling with no holding position being achieved, not allowing the tension in hand and forearm to be transferred to back muscles. Aiming too early and losing connection with the back muscles due to wrong focus. Stance y-shape, irrespective of open, closed or parallel, creating unwanted tension in legs. Joint of inner drawing arm rotated too much upwards, creating weak connection with shoulder joint. Lack of sufficient follow through, due to “dead” release.



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3 _ Recommended Technique and KSL Back Tension Method Open stance with the back foot parallel or slightly closed to the shooting line, but not open. The front foot at approximately 30 - 40 degrees; legs about shoulder-width apart; anymore and tension will be created in the front knee and upper leg. Photo No. 47 _ Stance



Lean the body as a whole slightly forward to create a pressure distribution of 60-70% on the balls of the feet and 40-30% on the heels, allowing maximum vertical and horizontal force to be generated. Hips open to the target with the upper body rotated from the waist to align shoulders with the target, creating a little tension just below rib cage for greater stability.



Open Stance



Set both shoulders down in a natural Bow arm rotated in, so that upper and lower arm joint is near vertical for a stronger biomechanical structure. Chest tucked in with sternum pushed down towards navel, creating stronger power-zone. Hips forward inline with body, i.e. buttocks tucked in to prevent hollow back.



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Photo No. 48 _ Position of Scapulae



position commencing set-up.



Set the rear scapula down and back to bring drawing elbow as much inline with the arrow as possible. The front scapula is to be set in towards the string as close as practically possible, without the string hitting the bow arm. Photo No. 49 _Set Scapula / Jang Y H



The major and most important difference is the location of the Scapulae. As can be seen on Diagram No.5, KSL Back Tension Method on the following page, the front scapula is more in towards the string and the rear scapula is set further back, resulting in a much stronger biomechanical configuration. The procedure of the shot itself should follow the steps as per Diagram No.6, the KSL Shot Cycle on the following page and as described in detail in Chapter 3, The Shot and Chapter 4, Biomechanics. Even though the main differences between the most common and recommended techniques have been explained, it is important to again stress some significant differences with reference to the KSL Shot Cycle, Diagram No.6 on the following page.



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Diagram No. 5 - KSL Back Tension Method



Correct



Inefficient (Biomechanical)



Set-up Position Gripping & Hooking



Anchoring



Holding Start of aiming Expansion 1-3 seconds



Mindset Drawing, but no aiming yet



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Loading/transfer Area of fine adjustment



Release Follow through



Diagram No. 6 - KSL Shot Cycle



Quick visual check of clicker on arrow



Stance



4 _ Major Differences betw een Common and Recommended 1. The most common method does not use the set-up position and has a significant amount of chest and rear shoulder rotation when drawing. This makes it much more prone to variances from shot to shot. 2. Aiming starts too soon, generally as soon as the draw commences or when anchoring; the focus is then being placed on keeping the bow aligned on the target, thereby losing the time required to get the connection with the back. 3. Due to the continuous draw being taught there is no loading/transfer phase and as such, holding is never achieved. This will result in more tension in the muscles of the draw arm and the fingers on release. 4. The expansion from holding takes usually more than 3 seconds, which is too long and again focus will be lost.



5 _ Pilot Testing EMG Comparison - Common Vs Recommended Since 1984, extensive research has taken place in Korea to gain a fuller appreciation and understanding of the biomechanical principles relating to archery, rather than just considering an anatomical approach. This research has resulted in biomechanical sound techniques being developed, which has led to the Korean dominance. This focus on fully exploiting the human muscular and skeletal system in the most efficient manner, has led to develop a different way to set up the scapulae for best performance. The success of this unique technique became evident at the 2004 World Junior Championships when 17 year old Tim Cuddihy from Australia won the Gold



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Medal. It added to his Gold medal from the 2002 Junior World Championships, where he became the Cadet World Champion. This was followed up in 2003 at the Open World Championships in New York, when 17 year old Australian Dave Barnes and 16 year old Tim Cuddihy met in the Bronze medal match, which ultimately was won by Dave Barnes. Dave Barnes followed this up a month later by defeating current World Champion Michelle Frangelli for the Bronze Medal in the 2003 Athens pre-Olympic Tournament. Photo No. 50 _'03 WAC



Olympics, Tim Cuddihy with a brilliant display of controlled technique won the Bronze medal, equaling the Olympic Record of 115 in his semi-final match and setting a new Olympic record of 340 for the three final matches.



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Photo No. 51 _Athens 2004 Olympics



Again at the Athens 2004



To be able to demonstrate the major differences between the Common and Recommended methods, an EMG comparison Pilot testing program was carried out in Australia. Shown below are an assortment of EMG amplitude comparisons of the various muscles, firstly using the Common technique and secondly the Recommended Technique. Each graph has comparison notes, highlighting the differences between Common and Recommended.



Set-Up



Biceps EMG Amplitude Comparison



Release



140 120 EMG Amplitude



100 80 60 40 20 0 Common Technique



Recommended Technique



Diagram No. 7 - EMG 1



1. Biceps - The EMG shows a reduced tension using correct technique. There is an overall greater relaxation taking place during the transfer/expansion phase, followed by a distinct peak on release. This is possibly due to a slight reduction of the angle between the lower and upper arm when the hand follows the contour of the face. There is a noticeable sudden sharp drop off on release indicating the follow through is coming from the back muscles and not the biceps.



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Posterior Deltoid EMG Comparison Set-Up



Release



600 500 EMG Amplitude



400 300 200 100 0 Recommended



Common



Diagram No. 7 - EMG 2



2. Posterior Deltoid - There appears to be an increased tension when drawing to anchor, but that reduces sharply below that of the common method during the transfer and expansion phase. There are some interesting peaks occurring on and after the release, compared to Common method. But as can be seen, there is an overall reduction in tension. Upper Trapezius EMG Comparison Release



Set-Up 160 140 EMG Amplitude



120 100 80 60 40 20 0 Common Technique



Diagram No. 7 - EMG 3



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Recommended Technique



3. Upper Trapezius - During the initial draw to anchor there appears to be more tension, however this decreases significantly after transfer. On release, there is a sudden relaxation over a shorter time span than with the common method.



Middle Trapezius EMG Comparison Set-Up



Release



180 160 140 EMG Amplitude 120 80 60 40 20 0 Common Technique



Recommended Technique



Diagram No. 7 - EMG 4



4. Middle Trapezius - This seems to have a similar EMG trace to the biceps, except that the amplitude is greater. Again, a sharp peak is indicated on release. However, it can be seen that the middle trapezius is less activated and as such, less tension overall.



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Lower Trapezius EMG Comparison Set-Up



Release



500 450 400 350 EMG Amplitude



300 250 200 150 100 50 0 Common Technique



Recommended Technique



Diagram No. 7 - EMG 5



5. Lower Trapezius - We can see a greater and earlier engagement of the stronger Lower Trapezius muscle, when coming from set-up to anchor. This increase in muscle activity will allow reduced tension in the upper and middle trapezius, biceps, posterior deltoid and flexors. We can see a rapid increase in tension during the crucial expansion stage coming through the clicker. This continues sharply after release, indicating a proper follow through. 6. Flexors - The flexors show a small increase in tension during the initial draw, but reduces considerably during transfer and expansion. The release shows a significant and very important difference between Common and Recommended methods. With the Recommended method there is an immediate and dramatic drop in tension over a shortened period, immediately on release.



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Flexors EMG Amplitude Comparison Release



Set-Up 140 120 EMG Amplitude



100 80 60 40 20 0 Common Technique



Recommended Technique



Diagram No. 7 - EMG 6



The common method shows firstly, an increase in flexor tension, which also drops away sharply, but over a longer period. As such, it can be seen that there is much less tension in the drawing fingers on release with the “Recommended” method, which will result in a cleaner release with less archer’s paradox.



7. Conclusion - Analyzing the EMG graphs between the Common and Recommended techniques, it becomes evident that there are some significant variances, especially in the use of the Lower Trapezius muscle and the Flexors. Overall, there appears to be a much more energy efficient use of the muscles being tested, which is attributed to the more efficient biomechanical set up of the body when using the recommended shot cycle. The understanding of the three Newtonian Laws and when to apply them in the archery shot cycle, is essential for putting into practice this “Recommended”, more efficient and effective energy saving technique.



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6 _ SCATT System Tests Photo No. 52 _SCATT System test



The



SCATT



system



utilizes laser technology and



was



specifically



developed for pistol and rifle shooting. The SCATT display shows huge amount of data during the shot. Immediately afterwards, the shot and its trace are automatically replayed on



the computer screen. Different colored curves are displayed showing breath movement and the approach to the target; fluctuations are recorded in the second before the shot. Their size and shape indicate the hold area, and location gives the precision of aiming. The firing of the shot marks the shot placement; a different colored curve shows the reaction of the gun with the follow-through. This system is easily adapted for archery and has been successfully used for training to develop correct release with proper back tension and follow-through. With this simple data, archers and coaches learn more in a few minutes about shooting technique, than was previously possible with the most exact visual observation. The statistics of all training shots provide further information refinement, and everything can be stored and analyzed at a later time.



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7 _ Force Platform and Insole Tests Photo No. 53_Insole Test



There is always much discussion on the pros and cons of the various stances, open, closed or square. Force platform analysis does not indicate any of these stances to be more stable. However, we must recognize that these experiments were conducted indoors, so there was not any wind impact on



the archers. Most of the world top archers use an open stance, as it provides for a more stable platform, reducing body sway in windy conditions. Some of these archers may open their stance a bit wider in strong winds. Force platform tests have further shown that using correct back tension will result in increased stability.



8 _ Heart Rate Monitor Test Tests with heart rate monitors were conducted already many, many years ago in Korea to check optimum arousal levels. Recent studies, using wireless telemetry heart rate monitoring to investigate stress levels experienced in carrying out closed skill sports, such as archery, have suggested a pattern in which a successful outcome is more likely. The results were fascinating, with an increase in heart rate over the



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different competitions being consistent with the predicted effect of stress on an archer. The effects of stress and anxiety on performance have long been a point of discussion. Archers are continuously required to perform very complex skills while under the intense scrutiny of coaching staff as well as the broader public and media. During the recent World Championships, the archer tested had a massive heart rate increase, yet there was no drop in performance. Furthermore, the heart rate pattern throughout the shot remained consistent and predictable. The result suggests that this is partly due to the rigid training routine, which ultimately created an air of confidence and reduced the fear of failure. All archers monitored mirrored this result seen during the world championships. This suggests that a desired heart rate pattern could be expected from elite archers; in addition, it is possible to know predicted heart rate patterns and educate junior archers in creating this pattern. In general, archers will be able to develop an understanding of the heart rate patterns and the effect of stress on these patterns. They will then be able to use this information in their training to develop strategies to ensure the most appropriate pattern is used during competition. Further, additional research established that it was also possible to verify when the holding phase was achieved. A typical heart rate pattern is shown in the diagram on the next page. The drop in heart rate, as shown in the diagram, appears to be due to the relaxation caused by the change in the breathing pattern, as the breath is let out slowly during the transfer/loading phase. When it reaches a natural state of equilibrium, it must now be held from holding until the release. A slight rise in heart rate will be observed before the release. This is due to the energy being used by the core muscles to bring the Scapulae together and to open the chest, to move 1.5 -2mm of the arrow through the clicker.



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Characteristic Heart Rate Pattern A. No Holding



B. Achieved Holding



C. No Holding



* Dotted line denotes Holding and solid line denotes Release



Notes: 1. As can be seen in A & C above, the heart rate increase after the holding position has been reached, indicating that there was no holding. However, In B a drop in heart rate is shown after the holding position, indicating that proper holding was achieved.



9 _ Sports performance and the menstrual cycle Stress can either shorten or lengthen the menstrual cycle. All sport is stressful, and usually lengthens it. It is important for a sportswoman and her advisers to know what is going on in her body and at what stage the cycle is at.



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There are four distinct stages in the menstrual cycle, which are pre-ovulation, ovulation, post ovulation and menstruation. The timing of these stages can be checked by basic body temperature measurements early in the morning before rising. These tests were done leading up to the 1988 Seoul Olympics to determine the best performance during training and competition of the various archers during each of the four stages of their monthly cycle. It was found that this was very individual. Three months before the Seoul Olympics, the stage of the menstrual cycle for each individual archer was adjusted to coincide with their best performance achieved during the previous seven months of testing. It is interesting to note that at the Seoul Olympics Korean women won individual Gold, Silver and Bronze and Team Gold.



10 _ Summary There are many scientific tests available for coaches to improve their coaching knowledge and understanding, as shown above, such as, EMG, SCATT, heart rate monitors, force platform, Insole system, including medical tests. Coaches need to have an open mind and be aware of other scientific research being conducted in other sports, as it could be applicable to archery. Further, coaches need to provide scientific tests as bio-feedback to the archers so the archers can fully understand what the coach is trying to achieve. References: Heart rate diagram and related discussion extract, from article “Measuring Anxiety in Archery” by Gavin Freeman, Sports Psychologist.



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CHAPTER _ 6



TECHNICAL POINTS, SUGGESTIONS AND SHOOTING PRACTICE This chapter is aimed at providing archers and coaches with supplementary information on the various important technical points addressed in the preceding chapters. In addition, it is also an aid in identifying common faults and provides suggestions how best to correct these. Further, various shooting exercises and practice drills are discussed, which are practiced by the Korean National Team and the Australian Olympic archers, but can be tailored to suit the skill level and ambition of each individual archer.



CHAPTER_6



TECHNICAL POINTS, SUGGESTIONS AND SHOOTING PRACTICE 1 _ BODY POSTURE Photo No. 54 _ Posture / Yoon M J



Maintaining a steady center of gravity position during the shot is very important, not only for accuracy, but also for consistency from shot to shot. To assist in maintaining a consistent and repeatable body posture, archers should visualize that a straight steel rod is going right through their body, stuck into the ground, and exiting through the head. This will assist to keep the body in the same position during the entire drawing and releasing process.



2 _ SCAPULAE POSITIONING



Holding



Photo No. 55 _The Scapulae Movement



Set-up



release



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The three photos of photo No. 55 provide a rare opportunity to observe the scapulae movement of one of Australia's top elite archers, David Barnes (left handed), from set-up through holding and release. At set-up, the Scapulae can be seen to be positioned in the near final position. During holding, the Scapulae are coming closer together and the left scapula comes out further. At release, it can be seen that David maintains his back tension, which is confirmed by the Scapulae coming closer together after the release. The correct biomechanical positioning of front and rear Scapulae gives a more efficient set up and is crucial to the success and consistency of every shot. When archers view themselves in the mirror when at full draw, in-line with their aim, the right scapula should be visible. To assist the archer further, a piece of bright tape can be attached to the right scapula (RH archer), so that when practicing the draw in front of a mirror the archer should be able to see the tape when the correct position has been achieved. Photo No. 56 _Shoulder Alignment Correction



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To aid the archer in achieving the correct scapula alignment, the coach can assist as shown in Photo No. 56.



3 _ SETTING REAR SCAPULA It is important to position the rear scapula correctly to be able to maximize the use of the stronger lower Trapezius. This should be done as part of the set-up. This will be assisted by raising the bow when setting-up and then drawing to a few inches below the anchor point. The drawing arm and hand must be raised as one unit, without changing scapula positioning.



Inferior angle



Downward rotation



Photo No .57_ Scapula Movements



Upward rotation



Inferior angle



Elevation



Abduction Abduction



Depression



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When commencing the draw, the back of the drawing hand must be in the position that it will sit on the face. Any rotation on the face while coming to anchor will vary finger pressure on the string. Furthermore, while raising the drawing arm when anchoring, the rear shoulder and scapula must stay in position. Refer also Chapter 3, Step 6 and 7.



4 _ ELBOW ALIGNMENT The sketches below show three different configurations of the drawing elbow. Scapula alignment



Arrow



Bow hand



Elbow



a) Incorrect Scapula and Draw Elbow Alignment Scapula alignment



Elbow



Arrow



Bow hand



b) Good Scapula and Draw Elbow Alignment



Scapula alignment



Elbow



Arrow



Bow hand



C) Best Biomechanical alignment of Scapulae and Drawing Elbow Diagram No. 8 _ Elbow Alignment



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Diagram 8a) is biomechanically weak, as it does not utilize the bone structure fully and relies more on muscle power to maintain elbow position, causing fatigue and inconsistency. Because of the mechanical forces involved, there will also be a tendency for the hand to come away from the face promoting a forward release. Diagram 8b) is biomechanically strong, as it fully utilizes the bone structure and muscle power most effectively, not only reducing fatigue but promoting a cleaner more effective and consistent release. Figure 8c) is biomechanically best. Some archers can get behind the line of the arrow, which makes it easier to execute a good shot, even on the potential “weaker” shots, as mechanically there is a built-in margin for error. Photo No. 58 – Loading steps / M. FRANGILLI 109



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5 _ HIPS AND SHOULDER RELATIONSHIP The shoulders must be rotated such that, when an arrow is laid across the Scapulae, it points to the right hand side of the target (RH archer). Quite often we see that archers will also rotate their hips in line with the target, irrespective of their stance. Obviously, when that is the case, it is a parallel stance, irrespective of the feet position. The hip position determines the stance. With an open stance, the hips therefore, must be open to the target, as this will also create some torque just under the rib cage, adding to the stability.



6 _ HOLLOW BACK This is a trait displayed by many archers and is mainly caused by pushing out the chest when drawing. In addition, this can be further aggravated when archers are instructed to distribute more weight on the balls of their feet. They often accomplish this by leaning forward and moving their hips backwards thereby, making it even worse. To correct this, the body as a whole, should look like it is slightly leaning forward to get the 60-70% / 40-30% weight pressure distribution on the feet, which will position the center of gravity more towards the middle of the feet, providing a more balanced arrangement. In addition, the sternum must be tucked in, pushed towards the navel, when drawing the bow. The latter can be illustrated by having the archer visualize their own reaction, to being punched in the stomach.



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7 _ SIDE ANCHORING To be able to obtain the correct drawing alignment, it will be necessary to employ a slight side anchor, which will result in a better eye position and drawing elbow alignment. If the string is positioned touching the tip of the nose and center of the chin, it will be near impossible to come in line as recommended. Additionally, it can result in the head being tilted back or forward. Care must be taken not to have too large a side anchor as the chin could interfere with the string on release, affecting string harmonics.



8 _ EYE POSITION A more face-on position to the target is possible when employing a slight side anchor, which is biomechanically stronger. Even though a more face-on position to the target is recommended, over rotation must be avoided as this could reduce the blood flow to the arteries embedded in the muscles of the neck. To demonstrate that a more face-on position gives greater strength to the bow arm, carry out the following experiment. Have the archer stand with both arms out to the side raised horizontally and with the head and eyes looking straight ahead. Tell the archer that you are going to press the archer's left arm down, pushing down on the wrist. The archer must resist this push down as much as possible, while continuing to look straight ahead. You will find that the archer is able to strongly resist this push down.



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Photo No. 59 _ Side Andhoring



Now



repeat



this



exercise with the archer maintaining the same position, but now have the archer look left as much as possible with the eyes



only,



without



rotating the head. It will be found that it is easier to push the arm down, as biomechanically



the



archer is now weaker. It will also be found that the shoulder will come up resisting the push. Therefore, this is another important reason to employ a side anchor position.



9 _ EYE FOCUS As discussed in Chapter 3, The Shot, eye focus must be maintained from 'holding', throughout aiming, expansion, release and follow-through, until the arrow hits the target. Eye focus is especially critical when aiming off, due to varying wind conditions throughout a competition. The eye focus, when aiming off, must not be allowed to wander to the Gold during the execution of the shot. The subconscious mind otherwise, will automatically move the sight pin towards the Gold on release.



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A good exercise for aiming off and practicing eye focus is to draw horizontal lines from the top and bottom of the nine across the target face. The area where we want the arrows to land is between the two horizontal lines in the red scoring area of the 8 and 7. If the cross wind goes right to left, we will use the right hand side reds and the left hand side when the wind is left to right. The objective is to group the arrows in the red area between the two horizontal lines, without going past the 8 ring into the Gold. At the same time, this will take the focus off the Gold.



10 _ IMPORTANCE OF LITTLE FINGER There is a separate muscle, the 'extensor digiti minimi' muscle which controls the little finger of the drawing hand. Any change in position of this little finger will also affect the tension in the muscles of the other drawing fingers. Therefore, the position of the little finger during the holding and release is extremely important and must be in the same position from shot to shot. To demonstrate this fact, carry out the following experimentBend the little finger until it touches the pad just below the bottom joint of the little finger. While keeping the little finger bent, try to straighten out the other fingers without creating tension in the other fingers. Also, wriggle the little finger up and down and see what happens to the other fingers. It will be found that it is near impossible to straighten the ring finger and to a lesser extent the other fingers. Therefore, it is necessary to maintain a consistent position of the little finger from shot to shot, as it can change the tension in the drawing fingers and affect the way the string comes off the fingers.



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There are a couple of ways to maintain a constant little finger position from shot to shot. One is, to have the archer touch the tip of the thumb and the tip or first joint of the little finger, but must it be the same for every shot. However, it is strongly recommended to have the little finger touch the neck when at full draw, so take note of clothing, e.g. the little finger could get caught up in a shirt collar, with obvious consequences.



11 _ HOLDING One of the more difficult points for a coach to teach the archer is the loading /transfer phase. It should normally take about half a second from anchoring to get to holding. See diagram No.9 below. Initially, half a second is generally too short a time to execute this phase. For this reason, tell the archer to take approximately 2 seconds for this phase. Usually they can then achieve this. Once they have learned and understood this important part of the process, it should take them no more than about half a second with practice. Stance



Quick visual check of clicker on arrow Holding Start of aiming Anchoring



Set-up Position Gripping & Hooking



Expansion 1-3 seconds



Mindset Drawing, but no aiming yet



Loading/transfer Area of fine adjustment



Diagram No. 9 _ KSL Shot Cycle



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Release Follow through



12 _ BOW ELBOW JOINT POSITION Photo No. 60 – Elbow / Ying He



A common fault with many archers, including many experienced archers, is that the inner surface of the elbow joint is rotated anticlockwise, facing upwards. This is biomechanically very weak and it will tend to push the front shoulder up and create muscle antagonism. The Humerus (upper arm bone) should be rotated clockwise (righthand archer) so that the inner surface of the elbow joint is near vertical. This will align the bone structure of



the arm into the strongest possible unit. This, coupled with a low front shoulder, will permit the strong compressive force of the drawn bow weight, to be distributed most efficiently.



13 _ STRING PICTURE As discussed in Chapter 3, The Shot, eye focus must be maintained on the aiming mark from the hold, throughout aiming, expansion, release and follow through, until the arrow hits the target. String picture is strongly recommended to be on center shot position. Refer to Diagram No.10, String Picture on the following page.



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Bow string & Center line of limbs



Sight pin



Inside of riser



Diagram No. 10 _ String Picture



There are varying thoughts on the best place to align the string, which range from aligning it with the outside of the sight pin to aligning it with the outside of the riser. However, having the string positioned, as shown above, is strongly recommended, as it offers various advantages. Firstly, the eye is aligned with the arrow and with the center of the bow permitting a good head position. Secondly, the string is easily seen at all times especially during the aiming, expansion and follow-through. If the string is in a position other than cente shot, it is easy to lose sight of the string position, especially during the expansion time when the string picture could move. Basically, it is like the rear sight of a rifle, at all times keep the sights aligned.



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14 _WEIGHT DISTRIBUTION As has been stated previously, the body weight distribution on the feet should be about 60-70% on balls of the feet and 40-30% on the heels, to enable maximum horizontal force to be generated. To facilitate this pressure distribution, the recommendation is to use shoes which have a bit of a heel, or shoes with in-soles rather than flat soled joggers. Shoes that provide support for the ankles will further add to stability. Experiments, using force plates, have shown that the use of in-soles in the shoes aided in achieving this 60-70% / 30-40% pressure distribution. It moved the cente of gravity more forward from the heels towards the middle of the feet and provided a much more stable platform. For further information refer to Cl.25, Footwear for more details.



15 _ RELEASE AND FOLLOW THROUGH A common problem is that on release the hand comes away from the face. There can be various reasons for this. Listed below are some of the common problems:



Problems A change of focus resulting in losing the connection with the back and as such no proper back tension is maintained throughout the shot. The biceps could be too relaxed, allowing the included angle between forearm and upper drawing arm to open up on release. The elbow could be dropping too much and not go far enough behind.



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The drawing elbow is in front of line of arrow The drawing hand is allowed to drop on release to touch the shoulder. The concentration is on letting go, rather than on maintaining back tension.



Some solutions are:



Solutions Back tension must be continued for 1-2 seconds after release, to prevent collapse. The drawing forearm and hand should be as relaxed as possible. Again refer to the KSL Shot Cycle Diagram. Ask the archer to think of reducing the included angle between the drawing forearm and upper arm when releasing and to let the hand follow the facial contours. This can further be assisted by putting one or two pencils vertically in the crook of the arm. The archer will need to prevent the pencils from dropping throughout the shot and release. Ensure proper alignment of the Scapulae, which will bring the archer more in line. The fingers should be coming off the string as relaxed as possible. If the fingers are straightening on release, it is an indication that the fingers are opened consciously and back tension is lost. (See also Cl.18, Releasing the String) Visualize the drawing fingers being connected by a steel chain to the drawing elbow. This will create a very relaxed forearm and it will take the tension out of the back of the drawing hand, allowing the back of the hand to become long and flat. In addition, it will further aid in engaging the back muscles the promote a smoother and more effective release and follow-through.



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16 _ FINGER TAB It is recommended not to use a shelf tab. The shelf tab prevents a solid and consistent position between the hand and the jawbone and as such has a greater potential to move up and down on the face and create changes in finger pressure. It is further recommended that a finger spacer be used to provide for a more relaxed draw hand. Without a finger spacer the archer has a tendency to spread the fingers to avoid pinching the arrow, but as a result will create extra unwanted tension in the fingers. Every time, make sure to set the fingers in the same place on the tab and the tab on the string. It is very important to visually check this when hooking/gripping on every shot; any variation here will translate in high or low arrows.



17 _ FINGER SLING out of the hand on release, a finger sling must be used. There are various types of slings, one being a bow sling which attaches to the bow below the



Photo No. 62 _ Finger Sling



To make the bow jump cleanly



handle. Second, the wrist sling and thirdly the finger sling, which goes around the bow and loops either over the middle or index finger and thumb.



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There are various opinions as to which one is the best. The finger sling is recommended for the more experienced archer. However, as with any finger sling there is a subconscious tendency to try to grab the bow on release or with the finger sling to spread the fingers to prevent the sling slipping off. All of these reactions will cause torque on the bow. The archer must learn to let the bow jump cleanly from the hand. To teach an archer to let the bow jump cleanly, the shot should be made without a finger sling and the coach should catch the bow on release. Refer Photo No.62 below. This is easily done, and after a few times the archer will get the proper feel of letting go of the bow, without tensioning the fingers of the bow hand. Photo No. 62 _Release Practice



18 _ RELEASING THE STRING The string must be released by the total relaxation of the string fingers, thereby allowing the string to push the fingers out of the way. More often than not, we see the fingers of the release hand opening up till the fingers are just about



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straight. This is a sure indication that the archer consciously is trying to open the fingers on release. A good initial method of teaching how the string should feel leaving the fingers is by drawing the string back 1 or 2 inches and letting the string push the fingers out of the way. The fingers must stay pretty much in the same bent position when releasing, as when placed upon the string. This is the feeling the archer must try to reproduce when letting the string go at full draw. A better method would be to bend the bow arm and bring the bowstring and bow towards the face. This will then allow the draw elbow, rear shoulder, and scapula and draw hand to be properly positioned, when carrying out this experiment. Again draw the bow string 1 - 2 inches back and carry out the same release action but push through with the bow hand and have a full follow through, as with a normal shot.



19 _ OPEN CHEST Many archers when at full draw are too tight in the chest muscles. This prevents them from expanding through the clicker. As an exercise, clasp the fingers together in front of the chest with the elbows horizontal and the Scapulae in the correct position. Now pull as hard as possible trying to pull the fingers apart, holding your breath. Then start to breathe slowly, relaxed and evenly, relaxing the chest muscles, but continuing to pull with the same intensity. Carrying out this exercise will give the feeling of what the chest should feel like when expanding through the clicker.



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20 _ CLICKER Photo No. 63 _ Clicker



When trying to establish the correct position of the clicker for beginning archers, have them draw the bow to their physical anchor, with the proper positioning



of



the



shoulders, Scapulae and bow arm. Then have them bring the drawing elbow in line with the arrow. Do this a couple of times with an arrow in the bow, but not under the clicker and watch for consistency of draw length. Then set the clicker approx. 34mm from the end of the point, before expansion. Now repeat and let them draw about three times with the arrow under the clicker, but they should not be looking at the arrow point while drawing. Check for consistency and adjust clicker accordingly. The coach should check this at least every 3 - 6 months for experienced archers, taking into account changes in physical characteristics, such as height, weight, body size change and any technical changes, which might have occurred in the period.



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21 _ 50/50 BALANCE The balance in the shot expansion must be 50/50. An imbalance of this ratio will affect the center of mass. If there is an imbalance, either the front will go forward or, more likely, the dominant drawing side, being the strongest, will take over and the archer will lean backwards away from the target. On release, this would result in the bow arm coming across the front of the body. Generally, the drawing side will be the more dominant side, which will be proportionally stronger than the bow arm and front shoulder assembly. Therefore, if it is apparent that an archer's dominant side is taking over, then the archer should be told to use more bow arm side to maintain proper balance.



22 _ FACE AND NECK REGION RELAXATION The face and neck should be fully relaxed throughout the shot, which can be facilitated by making a smile and conscious relaxation of the neck muscles part of the preliminary set up of the shot. If the shot is properly executed there should be no head movement at all.



23 _ HIGH GRIP / LOW GRIP The high grip requires more strength and under competitive pressure tends to put more tension in the wrist causing pressure point variances, resulting in high and low arrows.



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With a low grip the bones of the hand and arm are in a more efficient configuration which will aid a more relaxed bow hand. Refer to Chapter 2, Cl.10, Grip Pressure Point and Wrist Position for more details.



24 _ EYE DOMINANCE Vs DEXTERITY Research by Geraint Griffiths, Clinical Director of Sports Vision Service UK shows the following break down amongst elite international archers which show the following. (Sample 70) Right hand/Right eye



84.3%



Left hand/Left eye



10%



Right hand/Left eye



2.85%



Left hand/Right eye



2.85%



This particular research indicates that there is approximately a cross dominance of 5.7%. Conventional wisdom in the past has advocated that if an archer is cross dominant then the dominant eye determines the handedness, e.g. Right handed person being left eye dominant should shoot a left handed bow. There has been a lot of debate on this, but the pendulum seems to be swinging the other way. Some of the top coaches, both in archery and pistol shooting, now advocate that a right handed archer, being left eye dominant, should shoot with the dominant hand, rather than the handedness being determined by eye dominance. Biomechanically this is better, as the dominant hand side is the more coordinated side. FITA states, in their new Entry Level Coaching Manual, albeit cautiously, “To



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date, good results have been achieved using either criterion. Hand gives a better manual ease, control and strength”. For a cross dominant archer the dominant eye might need to be occluded by an opaque lens, to still allow light to enter the eye. If, for instance, an eye patch is used to totally block out the light from the eye, the pupil of the other eye will open more and could cause eye fatigue during the course of a tournament. However, an archer can learn to aim with the non-dominant eye by wearing an eye patch over the dominant eye for a period of a couple of months. This will train the brain to aim with the non-dominant eye, which should continue after the eye patch is removed. Even though there are no left-handed archers in Korea, there are cross dominant archers, which have included archers on the Korean Olympic Team.



25 _ FOOTWEAR Footwear is one of the most neglected areas, even though it should be considered as part of equipment. The feet contain 26 bones or about one quarter of all the bones in the body. There are some 107 ligaments and 19 related muscles. The structure of the feet is very complex and inherently unstable. It is therefore important to reduce fatigue and instability in this area. The majority of archers usually wear running shoes or joggers. Running shoes have generally spongy inner soles, which might be beneficial for jogging and running, but they do not add to the stability for archery. For archery, it is better to



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Photo No. 64 _ Special Competition Footwear



use a flat soled shoe with a hard inner sole to provide for greater stability. This has been researched and confirmed by force plate experiments, using the “Insole” system.



26 _ TIMING There is a maxim in real estate, which states “LOCATION, LOCATION, LOCATION!” In archery it is, “TIMING, TIMING, TIMING!” If the timing is off, the shot will be off.



27 _ How can w e shoot better in w indy conditions? Firstly, in windy conditions, it is recommended that we aim off. Initially, we adjust our sight during the practice for the average prevailing wind. Once the scoring starts, it is suggested not to make any further sight adjustments to compensate for changing wind conditions. If we do, especially under competitive stress, we can become terribly mixed up. In the end, we do not know where the sight should be anymore. It is better to leave the sight where it



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is and aim off. Whenever we aim-off, the eyes must stay focused on the spot we aimed at, until the arrow hits the target. The better archers in the wind, are the better eye controllers. Four points for shooting better in the wind. Eye control Be more relaxed (Most archers tighten up in the wind and try, erroneously, to make a “strong” shot). Maintain a consistent triangle between shoulders and chin. Maintain timing (In windy conditions the tendency is to focus too much on aiming, causing tension in the body and loss of timing)



RECOMMENDED SHOOTING PRACTICE



28 _ HOW MUCH PRACTICE The amount of practice will depend on what level of expertise an archer wishes to achieve. To be able to perform at the highest level, clearly a lot of practice will be required. Once an archer has the correct technique and is ready to compete then 200+ arrows a day practice, 6 days a week should be the norm, even though in Korea, high school archers in years 10-12, shoot on average more than 500 arrows per day, sometimes even 1,000/day.



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However, once an archer has reached a high level of competency than this may be reduced to 200-300 arrows per day, 6 days per week to maintain the feeling and technique. Archery is very much a feeling sport; therefore there should only be one day off during the week otherwise the feeling will quickly be lost. This is the same for professional golfers, world class tennis players and most other professional sports.



29 _ EYES CLOSED SHOOTING PRACTICE Eyes closed training practice for obvious reasons should be carried out close to the target, approximately 5 -10M maximum and safety should be a major issue. Shooting with the eyes closed will allow the archer to focus on the process only, without the visual distractions of the target and aiming. It is particularly good if trying to work on a specific part of the form, as it will increase the focus and heighten the feelings. It will consciously train the subconscious mind to recognize what the true feeling of the shot should be.



30 _ BLANK BUTT SHOOTING Blank butt shooting is an extension of shooting with the eyes closed. It should also be used for warm-up and cool-down before training or competition. The focus must be on the right technique and feeling the shot.



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Photo No. 65 _ Blank Butt Shooting / France and Denmark



It should further be used, when working on specific points of the form, so that the total focus is on technique and not on scoring.



31 _ SHOOTING IN THE WIND AND AIMING OFF PRACTICE Shooting in the wind and aiming off should form part of the regular training program. The timing for shooting in the wind is even more important than normal. Most archers tighten up and try too hard when it is windy. In windy conditions it is even more important to relax, as tightening up and trying harder will just create more tension in the body affecting the shot adversely. Never use the wind as an excuse for poor form. The shot should be prepared and performed as any other shot. It is essential to maintain form and timing and have confidence in your shooting ability. Aim as best as you can and accept that some arrows will score lower due to the wind factor. The wind can be the reason for lower scores, but never an excuse for bad form. When doing aiming-off training, in windy or normal conditions, the archer must try to hit the 5 or 6, to take the focus away from the gold.



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32 _ TIME INTERVAL BETWEEN SHOTS Experiments have been carried out to determine if the time interval between shots has an impact on arrow velocity, especially in relationship to finals matches in Olympic Match Play, where the time between shots can be very short.



Experiment 1 - three highly skilled archers of National Standard were used to shoot two ends of three arrows, each in a 150 second period.



Experiment 2 - these same archers to shoot two ends of three arrows, each in a 30 - 50 seconds period.



The results were as follows ARCHER



150 SECONDS



30 - 50 SECONDS



MPH



MPH



1



132, 128, 136



134, 135, 135



46 lbs



133, 129, 135



135, 135, 135



2



128, 132, 132



131, 131, 131,



43 lbs



128, 129, 135



131, 132, 131



3



133, 137, 135



135, 136, 136



48 lbs



138, 134, 133



136, 134, 136



Table No. 1 _Arrow Speed



It can be seen that there is quite a variation in arrow velocity when shooting three arrows in 150 seconds, when compared to shooting three arrows in 30-50 seconds. The latter



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experiment shows an incredible consistency in velocity, which can not be ignored. It is extremely difficult, if not impossible, to maintain intense concentration for more than about three seconds before other thoughts start to intrude. Therefore, rapid shooting can have a distinct advantage in the FITA Championship Elimination Round Match Play, when all archers shoot at the same time. In addition the archer should be both physically and mentally fit for this mentally stressful type of competition.



33 _ IMITATING FORM WITH A RUBBER BAND archer to learn proper form, a Theraband, surgical rubber tubing or a light training bow of about 15lbs should be used. The objective is for the archer to learn and understand what proper form means and feels like. If a



Photo No. 66 _Korean Students Training



To enable a beginning



beginning archer is given a bow and arrows and put in front of a target, the archer's main focus will generally be to try and hit the Gold, irrespective of how this is achieved. In Korea, archery is taught, starting at year 4 primary school level, around the age of 9- 10. During the first 3-6 months, they are taught the correct skills through various exercises, to promote proper bone alignment, stance and muscle usage, right from day one. This is accomplished without the use of a bow through mimicking with and without a rubber band.



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This very methodical practice to teach the fundamentals of archery is used in Korea with great success. However, while this method may not be suitable to other countries, it is strongly recommended that this method be used with beginning archers, even if only for the first 10 minutes at the beginning of each lesson.



34 _ MIRROR PRACTICE Photo No. 67_ Video Delay System & Mirror Training, French Team



Practicing form in front of a full-length mirror will provide for instantaneous feed back to the archer. This would be best suited for indoors, where the mirror can be mounted on wheels and be placed at various angles to the archer. Vertical and horizontal lines



can be drawn on the mirror or alternatively tape can be used. These vertical and horizontal lines will assist the archer to check the various alignments of his form. This type of practice can be further enhanced by using a video camera focused on the archer, coupled to a variable delayed video signal box with a feed to a TV monitor, which is in view of the archer. When the archer executes a shot it will be played back on the TV monitor with an adjustable delay of between 2 to 30 seconds. This type of instantaneous feedback is invaluable, as it prevents an archer from practicing the incorrect form, without being aware of it.



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CHAPTER _ 7



PHYSICAL TRAINING Physical training for archery should largely be sport specific. General weight training by itself does not do much for archery strength, other than for general flexibility and conditioning. Training should be matched to the sporting movement patterns and energy systems in use and be individualized for each athlete. Even though archery is basically a static sport and does not require high levels of aerobic fitness, it does require high levels of concentration over extended periods. This will be benefited by an efficient cardiovascular system and a well developed weight training program, with specific focus on the body's power zone.



CHAPTER_7



PHYSICAL TRAINING 1 _ Warm Up For Archery Warm up and stretches for archery, be it for training or competition, should always be carried out before commencing any shooting. The objective of the warm up and stretching is to increase the body core temperature through the active movement of the major muscle groups. This will allow the muscles to function most effectively and further prepares the cardiovascular and muscular systems for the upcoming physical activity. It will also aid in the prevention of muscle injury and at the same time assist in preparing the archer physically and mentally for the task ahead. The general warm up can consist of activities such as jogging for 2 to 3 minutes, rowing machine, stationary bicycle, skipping, calisthenics and the like. Even though general warm up does improve physiological preparation for the event, by itself it does not increase specific flexibility needed for archery and must therefore be complimented by archery specific joint and muscle stretches.



2 _ Stretches for Archery As part of a total body warm-up, it is important to ensure that the muscles are warm before they are stretched. A warm muscle will stretch and contract more



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effectively and minimize risk of injury. The muscle fiber coating (collagen) will inhibit the stretch if the muscle isn't warm. Relaxation throughout the body will make stretching easier and therefore, more comfortable. Remember, stretches should never be painful. Stretching will promote flexibility in specific muscles, joints and nerves and will assist in performing specific archery skills in a more effective and efficient manner. Therefore, stretching assists to increase flexibility and freedom of movement enable full development of opposing muscle groups reduce muscle tension improve blood circulation through the muscles reduce the risk of muscle and tendon injuries improve performance prepare the body, both physically and mentally, for the task to be performed



1. How to Stretch There are three major methods of stretching: Ballistic - These stretches use some momentum, for example leg swings. You have far less control during this type of stretch and therefore a potential risk of injury. Ballistic stretching is probably most relevant to sports such as gymnastics



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and is generally not appropriate for archery. Static - This is probably the most common, mainly because it benefits from being both effective and safe. It involves the gradual stretching of a muscle to a position where it is held for 10 - 30 seconds - DO NOT BOUNCE. The muscle should not be taken beyond the point of mild discomfort. P.N.F - Proprioceptive Neuromuscular Facilitation PNF refers to stretching techniques in which a muscle or muscle groups are passively stretched, then contract isometrically against resistance while in the stretched position, after which it is passively stretched again through the resulting increased range of motion. It is important to note that the stretched muscle should be rested and relaxed for at least 20 seconds before performing another PNF technique. It is recommended that a physiotherapist be consulted for a musculoskeletal screening to evaluate each individual archer to determine their individual needs and to provide an individualized warm up and stretching program.



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2. Core Stretches for Archers Shoulder Circles Lift your shoulder blade up and rotate it back in a circle. Repeat 10 each side. Reverse the direction and repeat 10 each side.



Body Twists Keep your feet still and rotate you upper body. Swing your arms right around your body, aim for a large range of movement. Repeat 15 swings to each side.



Shake Legs Stand on one leg. Give the other leg a good shake, in a circular motion for about 5~10 seconds. Feel that your hip, knee and ankle loosen up.



Stick - Rotations Place the stick across your shoulders. Keep your feet anchored and rotate through your upper body. Repeat 20 to each side.



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Stick - bend and stretch Hold the stick at shoulder width. Reach upwards overhead as high as you can. Then reach down to your toes. Repeat 15



Stick - side bends Hold the stick at shoulder width above your head. Try not to bend forward at the waist as you bend to each side. Repeat 10 each side.



Pectorals Stretch Anchor your hand on a wall with you fingers facing behind you. Turn your body away from the wall. Hold for 30 seconds. Repeat 3 each side. Try anchoring your hand at different heights for a variety of stretch positions.



Triceps Stretch Reach behind your head and down your back. Use your other hand to push downwards on your elbow, to increase the stretch. Hold for 30 seconds. Repeat 3 each side.



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Upper back and Armpit Stretch Stand about 1 meter from the wall. Anchor your hands on the wall and bend forwards at the waist. Bring your upper body through your arm, the stretch is in your upper back and ampits. Hold for 30 seconds 15 swings to each side.



Calf Stretch Keep the back knee straight and heel down. Lunge forward. Hold for 30 seconds, 3 on each side. For a variation, lunge forward with a bent knee, keeping the heel down.



Quadriceps Stretch Bring your ankle up to your backside. Keep your knees together. Stand tall through the hips. Hold for 30 seconds. Repeat 3 on each side.



Hip Flexor Stretch With one knee on the ground, lunge forward. The stretch is in the front of you groin. Hold for 30 seconds. Repeat 3 each side.



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Gluteals Stretch Lie on your back with one heel across the opposite knee. Link your hands around your thigh and bring your thigh to your chest. Feel the stretch in your backside. Hold for 30 seconds 3



Upper back stretch Use a curved surface e.g.swiss ball, rolled. towel or two tennis balls taped together. Lie over the curve and reach overhead with both arms. Hold for 6~8 deep breaths. Stretch shown is using a thoracic stretching rack.



Nerve stretch Loop a long rope or strap over your shoulder, stand on it to anchor. Extend your arm horizontally and bend your wrist backwards. Increase the stretch by side bending your head to the other side. Hold the stretch for only 2 seconds, but repeat 20



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Forearm Massage Press your thumb firmly into your forearm finding tight areas. Maintain the pressure as you flex your wrist up and down. Repeat 20 each side.



Forearm Stretches Straight elbow. Pull your wrist back - palm up, for 10 seconds. Pull your wrist down and hold for 10 seconds. Repeat both sides



References:This stretch program was designed by Danealle Lilley, Physiotherapist, AIS.



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3 _ Weight Training for improving Pow er-Zone Generally, archers and coaches do not like weight training very much, as they are concerned about an increase in muscle mass, which could inhibit good structure and impact on the shooting. Power-Zone training mainly focuses on the “trunk of the body”, which consists of the abdominals, hips, hamstrings and the back of the body. It is aimed at developing and strengthening the “core of the body” or the “power-zone”. The strength produced by the power-zone can be likened to the waves created when throwing a stone in the middle of a mirror smooth lake. The ripples or waves will affect the entire surface of the lake and likewise, the strength generated in the power-zone will radiate to all parts of the body. It is recommended that a qualified Strength and Conditioning Coach evaluates each individual archer to ascertain their current condition to determine an individual program, which may well include an overload program, to strengthen specific muscles or muscle groups. The exercises below should be carried out based on the endurance training principle of high repetitions and light weights. One should be able to perform 3 sets of 12-20 repetitions per set. If able to perform less than 12 reps, decrease the load or if able to perform more than 20 reps, increase the load. All exercises should preferably be carried out under the supervision of a qualified Strength and Conditioning coach.



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Recommended Exercises to Strengthen Power Zone Bench press



- Outer and Inner Pectorals and Triceps



Barbell squat



- Thighs and Trunk



Sit-ups



- Abdominals



Back hyper extension



- Lower Back and Hamstrings



Barbell good morning exercise - Lower Back and Abdominals Leg curls



- Hamstrings



Leg extensions



- Lower Thighs



4 _ KSL Specific Physical Training method (SPT) This method, also known as SPT, has been Specifically developed by my self to increase endurance, power/strength and flexibility through archery specific exercises using the archery equipment. There are four types of SPT A. Endurance B. Power/Strength C. Flexibility D. Structure Please note that all SPT exercises must be carried out with proper shooting structure. These exercises can be carried out with or without a coach, although it is helpful to have this done under the supervision of a coach, as the coach can



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check to ensure that proper technique and body posture is being maintained during the various exercises. A. Endurance - The bow is drawn in the normal manner, but without an arrow and the draw is to be held for 30 seconds to 1 minute. This should be repeated 10 times with 2 -3 minutes rest intervals. The bow must be kept still and the position maintained. Aiming should be incorporated otherwise the bow will move all over the place when fatigue starts to set in. Note: When the archer can hold for more than 45seconds some rubber bands can be introduced, slipped over the limbs to increase draw weight, but not more than about 2-3lbs. Alternatively a heavier draw weight bow can be used. B. Power/Strength - From the set position, draw to get to the holding position. Holding must include transfer and loading, like in a normal shot. Hold from 3-5 seconds and let down only as far as the set position, then straight away draw back to the anchor position again and repeat. Do this between 5 to 12 times for 3-5 sets depending on current strength. Rest period between sets to be between 3 - 5 minutes. During the exercise, the coach must check to ensure that proper alignment and form is being maintained. C. Flexibility - This exercise is done with an arrow in the bow and for safety, close up in front of a target. Draw the bow in the normal manner and attain the normal holding phase, followed by a ten second continuous expansion at normal expansion speed. The objective is to draw up to about 1 -1.5cm past the clicker without any changes in posture.



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D. Structure - This exercise will assist in getting the feel of the correct structure. The string is pulled behind the neck, see pictures below. This exercise accomplishes two main things; it will bring the front shoulder in and the rear shoulder back, giving the archer the feeling where the shoulders should be. Photo No. 68_Structure Training



5 _ Cardiovascular Training Archery is basically a static sport and should not require high levels of aerobic fitness. However, strange as it may seem, a certain amount of physical fitness is required just to stand still. Archery also requires high levels of concentration over extended periods. This will be greatly benefited by an efficient cardiovascular system and a well developed weight training program. The choice of aerobic training methods is very wide and should be chosen to suit each individual archer best. Jogging, swimming, cycling, cross-country running, rowing, cross-country skiing, skipping rope, to name a few, are all suitable exercises.



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Aerobic training should be carried out at least 3x per week for approximately 30 minutes to provide aerobic benefits. For cardiovascular training effect to occur, you should be working in the Target Zone, which is 70-85% of your maximum heart rate. (Maximum is the fastest your heart can beat and still efficiently pump blood to your body). To determine your target zone, you subtract your age from 220 and multiply that number by 70 -85%. For instance, your age is 25 then, 220 -25 =195 x 70 -85%= A Target Zone Heart Rate of 136 -165 BPM. See chart below for various ages. There are relatively inexpensive strap-on heart rate monitors on the market to check the heart rate while exercising.



TRAINING ZONE CALCULATOR 200



max



190



imu



Heart rate bpm



180



mh ea



rt ra te



170 160 150



TARGE T



140 130



85%



ZONE



120



70%



110 100 20



30



40



50



60



70



AGE IN YEARS Table No. 2 _ TZC



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Consult Your Doctor Before you begin any cardiovascular training program include a physical check up and obtain clearance from your doctor for the exercise program you are about to embark on. A simple way to establish current fitness of the athlete is to use the standard Beep Test. This test will establish the archer's VO2Max, which is the amount of oxygen that the athlete can consume per unit of body mass. Once this has been determined a cardiovascular training program can be developed, tailored to the archer's current fitness.



6 _ Archery Total Physical Training Program Below is a typical Korean training program Items



Contents



Reps/Week



Remarks



Power



Weight Training



2-3



Winter 3 sessions/wk Season 2 sessions/wk



Endurance (Whole body)



Cross-country 2 Track run



1 -2 6



W 2 sessions/wk;S 1/wk 2-3 km, Wed 8km



Flexibility



Stretching Swimming



6 1-2



Winter 2/wk Season 1/wk



Gymnastic Aerobic dancing Ball games



1 6 1-2



Winter 2/wk Season 1/wk



SPT



3



Training with Bow(A,B,C types



Agility Specific Physical Training of technique



Table No. 3 _Korean Training Program



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CHAPTER _ 8



Mental Training The mental aspect of archery is usually introduced much later than it should be. Obviously the mental approach will vary at the different stages of development; however, the archer should be aware of the mental approach very early in the process. High performance archers must be familiar with the mental concepts and various strategies and develop their mental toughness. They must develop a mental game plan to be able to deal with distractions, organizational problems and irregularities, refocusing after errors, jet lag, media pressure, expectations of others, and all the other pressure situations of top level competition. They must be able to stay confident and avoid negative thinking and continue to believe in their ultimate goal, but above all, they must believe in mental training as much as they do in their physical preparation.



CHAPTER_8



Mental Training Virtually every archer, when questioned, will agree that mental preparation and developing mental toughness is essential to be able to successfully compete in today’s competitive environment. The days have long gone, when an athlete was able to distinguish himself in top level competition without having a proper mental preparation and game plan. Photo No.69 _A Special Night with the Psychologist



Many excellent books have been written on sport psychology, especially by distinguished



sport



psychologists such as Robert Nideffer, PhD, Terry Orlick, PhD John Crampton



and



many



others.



The purpose of this chapter is to introduce and make the archer aware of the various areas of mental training and at the same time offer a practical approach and provide the archer with specific archery focused mental training programs, including practical exercises for; Focusing



Passive Thinking



Breathing



Muscle Relaxation



Imagery



Mimicking



Distractions and Control



Refocusing



Mental Toughness



Hypnosis



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1 _ Focus Focus is one of the most important aspects of performance at elite level. Focus is a human trait that is also indispensable to function in daily life, but especially so, to deliver top performance in any endeavor. Nowadays, you will seldom hear from archers who practice mental training, the phrase, “I don’t know what went wrong”. They realize and understand that their results are affected by their focus and ability to concentrate. This understanding lowers the archer’s uncertainty and/or insecurity as to what happened and increases their confidence, which will aid to improve future performances. There are many exercises available to help to improve focus, some of which are described below.



1. Watching the Clock Face This exercise will require a watch or a clock with a sweep second hand. It will give practice in focusing attention on a particular object and maintaining it there. During this particular exercise, the archer will be required to snap the fingers, blink their eyes, or tap the table in a specific time sequence while remaining focused on the watch or clock. The watch or clock should be put in the field of vision, while sitting in a comfortable position. Watch the second hand go round a few times, while narrowing the focus on the face of the clock or watch. Concentrate on the sweep second hand. As the second hand passes the 12, begin to blink the eyes, snap the fingers or tap the table at intervals set out below. Go completely around the



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clock face twice with each interval sequence. Minute 1 & 2



Snap, blink or tap at 5 seconds interval



Minute 3 & 4



Snap, blink or tap at 5 seconds interval then at a 10 second interval( i.e. at 5sec, 15sec, 20sec, 30sec, 35 sec, 45 sec, 50 sec, etc)



Minute 5 & 6



Snap, blink or tap at a 5 second interval, then at a 10second interval, and then at a 15 second interval (i.e. at 5sec, 15 sec, 30 sec, 35 sec, 45 sec, 60sec, etc)



During each sequence, check to see that you are able to let thoughts move in and out of your mind that are not related to the task at hand. The longer the time interval between snaps, blinks or taps, the greater the likelihood that you will be distracted by irrelevant thoughts. At the end of 6 minutes, take a rest and go back over the experience. See if you can recall what it was like. were you able to maintain the pattern that was given? were you able to let the ideas flow freely to the conscious mind?



After this assessment, go through the exercise once more. The more you practice these exercises, the more you will improve your ability to concentrate. You can increase the difficulty of the exercise by attempting to Watch the Clock Face While listening to music While listening to the news report or some other talk show While you have a friend / teammate talk directly to you



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2. Passive Thinking This is an exercise in concentration, designed to let ideas flow freely in and out of the conscious mind. To do this exercise, a timer or audio tape is required on which audible signals are placed to indicate the beginning and end of each free flow thought. When doing this exercise, alternate one (1) minute of free flow thought with one (1) minute of rest. The total time spent in this exercise should be 15 – 20 minutes. As you continue doing this exercise, extend the period spent in free flowing thought until you are capable of a series of five (5) minute periods of passive thinking separated by one minute rest periods. Do this exercise with eyes closed, relaxed, and in a comfortable position. During the periods of free flowing thoughts, let your ideas and thoughts just flow in and out of your mind. Do not try to hold one nor try to push one out. Do not try to chain ideas (i.e. relate one thought to the next). Just be passively aware of your thoughts and ideas. During the rest periods assess how well you do. Are you able to keep thoughts from chaining? Are there particular thoughts, which you have trouble in letting go? How long does it take before you are aware that you are chaining or trying not to think of something?



Do not be discouraged if you have trouble with this at the beginning. With practice, you will find that it becomes easier and easier to just let the thoughts rise to the conscious level and then dissipate to be replaced by a thought about a totally different subject matter. Let the ideas flow in and out. Do not try to force anything out. You will find that each time you try this exercise, it will become



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gradually easier and easier for you to just be passively aware of your thoughts. When you are able to do this exercise with relative ease using the five (5) minute free flow thought period, you can increase the difficulty. Practice the exercise with your eyes open Practice the skill in different situations 2 or 3 times a day for a few minutes each time Begin with those situations that are less stimulating such as sitting in a quiet room, or just before going to sleep. Work up to those settings where there is a great deal going on around you.



2 _ Breathing Remember that thoughts associated with worry and anxiety, affect heart rate, muscle tension and breathing rate. This change in muscle tension and breathing rate will have a negative affect on an archer’s fine motor coordination and timing, critical components in archery. Breathing properly is not only relaxing; it facilitates performance by increasing the amount of oxygen in the blood. This carries more energy to the muscles and facilitates the removal of waste products. Therefore, proper breathing is an essential and fundamental factor of concentration. Ordinarily, we breathe fifteen to twenty times a minute, and we breathe superficially, using only one-sixth of the capacity of our lungs. One can learn to breathe more slowly, five or six deep calm breaths a minute.



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Unfortunately, many archers have never learned deep, diaphragmatic or also called Zen breathing. Those archers who develop an awareness of breathing styles become more conscious how their breathing pattern is disrupted under stress. Archers, who get up tight during high-pressure performance situations, find their breathing is usually affected in one of two ways: They hold their breath or They breathe shallowly from the upper chest



Either one produces the same effect- increased tension and inferior performance.



Diaphragmatic or Zen Breathing When you breathe, you must fill your entire lungs with air. Most people use only the top portion of their lungs. They do not fill the bottom part. Zen breathing is a method of diaphragm breathing, which is slower and more relaxing than upper chest breathing. Breathing deeply into the diaphragm reduces blood pressure and heart rate, resulting in a drop in anxiety. This type of breathing is recommended to be used every night for about 20-30 minutes before going to sleep and can be done laying down. In addition, whenever you are feeling nervous or distracted from your present task, the following exercise will be helpful to reduce tension and assist in helping to focus(1) Stand comfortably with your feet shoulder-width apart and your knees slightly flexed. (2) Consciously relax your neck, arm and shoulder muscles. Smile slightly to reduce the tension in your face and jaw. (3) Focus on the movement of your abdominal muscles. Notice the movement



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of your abdominal muscles tightening and relaxing. (4) Take a slow, deep breath, pushing your diaphragm towards your navel. Notice that you are extending your stomach. (5) Consciously maintain the relaxation in your chest and shoulders. There should be minimal chest movement and absolutely no hunching or rising of the shoulders. (6) Exhale slowly. Let yourself go. Feel yourself get heavier as all your muscles relax. (7) Focus on your task right now.



3 _ Muscle relaxation Relaxation and stress reduction are vital keys to top athletic performance, since coordination and sustained performance are hindered by muscle tenseness. There are various muscle relaxation exercises available and as with all of physical exercises, the end product is for the archer to be in command of the various body muscle groups. The directions below are for one of the recommended muscle relaxation exercises and covers nine parts of the body. The key objective of this exercise is for the archer to be able to recognize when a muscle is actually tense or relaxed. Tense each muscle group firmly for about 10 seconds and then gradually relax them from 100% tense to 0% over a 30 second period. For this exercise, find a comfortable position, preferably flat on your back with a small pillow to support the head. Choose a time when you will less likely be disturbed. Take a couple of long, slow, deep Zen breaths and feel that you are relaxing completely. Now concentrate on every part of the body in turn, starting with the face.



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Face Clench your face muscles as tense as you can, frowning and clenching your teeth for ten seconds and notice how the tension feels… now very slowly and gradually relax your face muscles from 100% tense to 0% over a 30 second period



feel the muscles relax and notice the difference between the tension



and the lack of tension. Repeat this exercise once more before moving on to the chest. Chest Leave the face muscles relaxed and move on to the chest. Tense the muscles of the chest by taking a deep breath and holding it for 10 seconds and focus on the tension Then very slowly and gradually exhale and feel the tension dissipate over the next 30 seconds



Notice the difference



between the tension and the lack of tension. Repeat this exercise once more before moving on to the hands and arms. Hands Clench your right hand into a fist, as tight as you can get it for 10 seconds and focus on the tension



Now very slowly and gradually, relax the hand and



fingers and feel the tension dissipate over the next 30 seconds



Notice the



difference between the tension and the lack of tension. Repeat this exercise once more for the right hand before moving on and repeating this exercise for the left hand. Arms Leave the hand muscles relaxed and now focus on the right arm biceps. To tense the biceps, bend the arm and bring the hand towards the shoulder, tightening the biceps as much as possible for 10 seconds and focus on the tension



Now very slowly and gradually, straighten the arm and feel the



tension dissipate from the upper arm, lower arm and fingers over the next 30



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seconds



Notice the difference between the tension and the lack of tension.



Repeat this exercise once more for the right arm before moving on and repeating this exercise for the left arm. Abdominals Tense your abdominals very tightly for 10 seconds and focus on the tension Now very slowly and gradually, let the tension dissipate over the next 30 seconds… Notice the difference between the tension and the lack of tension. Repeat this exercise once more before moving on to the legs. Legs Start with the right leg and tense the feet by curling the toes hard



Timing and



relaxation as per previous procedure. Repeat this for the lower and upper leg in turn, and notice the difference between the tension and the lack of tension. To finish this exercise, take pleasure in the total relaxation and comfort over your entire body



feeling free of tension in the face and the chest



feeling



loose and relaxed in the upper and lower arms, hands and fingers



the



abdominals, legs and feet. To further enhance the relaxation, take a slow and deep breath and slowly exhale, using rhythmic breathing to relax the entire body even further. When the whole body has been consciously relaxed, let the mind wander over pleasant situations such as a walk by the sea, with the swishing of the waves on the sand helping the mind to relax even more. When you first begin this exercise, it is quite common to fall asleep; however, it is more beneficial if this exercise is carried out with full consciousness, (though it is also helpful in getting off to sleep in the case of insomnia). Many archers practice this exercise in the evening just before falling asleep.



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4 _ Imagery Mental imagery in sport is used to aid the archer to gain maximum benefit in training and competition. The world’s best archers have exceptionally well developed imagery skills, which they use daily to get ready for competitions, to perfect technical skills during training sessions and to see themselves successful in achieving their ultimate goal. Many athletes have found it advantageous to visualize and feel they are performing perfectly just prior to the execution of their particular event. A diver may visualize a perfect dive, while standing on the diving platform ready to perform their dive. A baseball pitcher may visualize a perfect delivery, just prior to his pitch. An archer may visualize the perfect technical execution and the arrow landing in the ten. This visualization of best performance, just prior to performance, will focus the full attention on the process at hand. It takes the mind of irrelevant thoughts and gives confidence to focus on the process, rather than on the outcome. There is an enormous amount of anecdotal and scientific evidence that imagery works. E.g. Jack Nicklaus, a legendary pro golfer – “Before every shot I go to the movies inside my head. Here is what I see. First, I see the ball where I want it to finish in a specific small area or fairway or green. Next, I see the ball going there, its path, its trajectory, and behavior on landing. Finally, I see myself making the kind of swing that will turn the first two images into reality. These “home movies” are a key to my concentration and to my positive approach to every shot”. Rick McKinney, Olympic and World Champion archer is a firm believer and advocate of mental practice, as is Simon Fairweather, Sydney 2000 Olympic Gold Medalist and many other top world class archers and their coaches, including Korea, China, USA, Europe, Russia and many other parts of the world.



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1. How to develop your imagery skills Like with any skill it takes time and practice to perfect. As a start, try for 5 minutes per day just prior to commencing practice or when going to sleep. Close your eyes and visualize the place where you practice, using as many senses as possible…what it looks like, the people there, the smell of the place, the sounds of the place etc. Imagine yourself going through the basic processes, stance, feeling the pressure distribution on your feet, the feel and physical weight of the bow, lifting and drawing the bow, feeling the expansion, the release and follow through. As you become more and more proficient, through daily practice, you can gradually increase the complexity of the process and include competition situations, especially match play, which in itself brings very different pressures when compared to the Olympic or FITA rounds. Refer to Chapter 9 for special training for the Olympic Round and Match Play. As a general guide, it is recommended that you do imagery 10 – 15 minutes every day. This will not only improve your physical skills, but will enhance your concentration skills as well.



2. Mimicking Using Imagery Mimicking using imagery is another excellent tool to perfect your form. This should be executed using the normal process of going through the 12 steps as described in Chapter 2, The Shot. Imagine you are on the line, close your eyes and perform the entire process of the 12 steps, without equipment, : (1) Stance (2) Nocking (3) Hooking and Gripping (4) Mindset (5) Set-up



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(6) Drawing (7) Anchoring (8) Loading/ Transfer to Holding (9) Aiming & Expansion (10) Release (11) Follow-through (12) Feedback Assume your stance and feel the 60-70% / 40-30% pressure distribution on your feet string



imagine drawing an arrow from your quiver and nocking it on the hook and grip the string as you normally would, ensuring exact



placement of the fingers on the finger tab and string



get in the right mindset



and shut out any irrelevant thoughts and external distractions anchor in a fluid motion



set-up, draw and



feel all the muscles that you would be using in



lifting, setting and drawing the bow



Feel the transfer of tension from the



drawing forearm and hand to the back muscles and the movement of the scapula continuing downwards



coming to the holding position, visualize the aiming



and expansion process and feel the release and follow-through. Receive the feedback of a perfect shot, relax and repeat. This can be done prior to practice or competition, at home or anywhere suitable. When you are practicing this type of imagery, the commencement of the 12 step process will usually bring to mind the total feeling of the whole shot. It can also be used to learn or perfect new skills. By combining imagery and real movement, skill acquisition will be enhanced. As with any new skill, it takes time to acquire and should be practiced regularly and become part of your practice and competition routines.



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5 _ Distraction Photo No. 70 _ Overnight Shooting Experience



Any distraction will be damaging



to



your



performance, as it will affect your ability to focus, disrupting the process flow. It gets in the way of the attention that you need to apply to maintain excellent technique. This not only causes stress, but consumes mental energy



that is better applied elsewhere. The following section will show you ways to overcome any distraction.



1. Sources of Distraction Distraction can spring from many sources, both internal and external, such as: other competitors teammates coaches and/or managers the presence of people you want to impress spectators, mobile phones, crying children etc. family or relationship problems media - photographers, journalists, video cameras, etc. announcers



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mistakes unexpected high performance unfavorable weather conditions changes in competition schedules etc., etc, etc



There is an endless list of possible distractions, but they will only be distractions if you allow them to be. After every competition or training session you should try to identify any distractions you experienced that you felt affected your performance. Once you can recognize these, you can prepare for and deal with all of these sources of distraction.



2. Dealing with and managing distractions Dealing with distractions and annoyances is mostly a matter of attitude - you can either dwell on them, blow them out of all proportion, or you can accept them and sidestep them. If you waste mental energy worrying over unimportant problems, then not only do you waste physical energy, but worse, it will prevent you from maintaining a first-rate technique. This wastage of mental energy can seriously harm your performance over long events or competitions. However, what is important to remember, is that when you are distracted, lose concentration or make a mistake, you have not lost your skills. All you have lost is your focus. The following tips may help you to deal with distractions: Remember that although events may be beyond your control, your reactions to those events are entirely controlled by you. Or, as baseball great Mickey



164



Rivers said - “Ain’t no sense worrying : If you have no control over something,



ain't no sense worrying about it - you have no control over it anyway. If you do have control, why worry? So either way, there ain't no sense worrying.” Identify any possible distractions and learn to deal with them. Always try to think positively, no matter what the irritation or distraction is. Develop a refocusing plan and practice it whenever you are distracted, whether in training or competition. Use general distractions as a competitive advantage - other competitors have to deal with these distractions too. Learn how to change negative thoughts to constructive and positive thoughts. Get ample sleep and rest more before events, so that you have more mental energy to devote to distraction, mood and stress control



6 _ Refocusing A refocus plan needs to be short and simple, as it needs to be applied swiftly. This may take the form of applying a short relaxation technique, either using a cue-word that has been linked to a feeling of focus, or by effective use of imagery. One instant relaxation technique used is -



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Instant Relaxation The Quietening Response Dr. Charles Froebel Smile inwardly Imagine yourself smiling – particularly with your eyes Think: “Alert Mind, Calm Body” Inhale an easy, natural breath While exhaling, relax your muscles First your face, then feel a wave of relaxation & warmth flow down to your toes. Give yourself a pat on the back for coping



Practice applying an effective refocusing technique using imagery or simulation during practice. This will make it easier to use and apply the technique during competition.



7 _ MENTAL TOUGHNESS NEVER SAY NEVER. Mental toughness is a quality that separates the great archer from the good archer. Archers who can understand mental toughness, do not rely on excuses to explain lack of achieving a goal or performance, but welcome difficulty and see it as an opportunity to grow and develop as a person and as an archer; to strive for the extraordinary performance they know they are capable of.



166



An example of mental toughness is when it is cold and raining or you feel miserable, your body hurts and the last thing you want to do is train; you must not give in and take the easy way out, as at times like this, you will get the maximum gains.



8 _ Hypnosis Hypnosis has been an accepted part of psychotherapy and medicine for a considerable time. Currently, hypnosis in sport is gradually being used by sports psychologists, coaches and athletes, to accelerate mental training. Quite often though, hypnosis in sport is still regarded with some skepticism and suspicion. However, its application is growing, and is frequently disguised as relaxation, imagery or visualization. Hypnosis is not a type of therapy, but is a tool that can be used by athletes to accelerate their mental training and narrow their focus on specific parts of their technique or see themselves perform flawlessly, by excluding outside influences and superfluous thoughts. To access hypnosis, it is recommended to seek help of a registered sports psychologist, experienced in hypnosis. Alternatively, there is self-hypnosis and even though there are various books and publications available, self-hypnosis, is difficult for many people. If you are interested in self-hypnosis, it is recommended to seek the help of a registered sport hypnotist.



9 _ Summary Obviously, any good archer has to be physically and technically outstanding to be able to compete successfully. However, the difference between a great archer and a good archer is their mental toughness, mental preparation and a staunch



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belief that mental training can make the difference. Mental training for many archers is not an easy task and as such, many pay lip service to the merits of its benefits. In archery, it is much easier to shoot for a couple of hours than to actually sit down and seriously carry out mental training exercises for half an hour each day. To be able to gain maximum benefit from mental training, archers have to be convinced that this type of training, besides all the physical training necessary, will in the end provide them with an edge over their competitors and that it can make the difference between winning and losing. This chapter is aimed at stressing that mental training in sport is not a passing fad, but rather a necessity in this age of highly competitive sports, where the goal is to consistently achieve an excellent performance. The mental exercises discussed in this chapter are a few of many and are aimed at introducing and raising awareness of the various techniques of mental training available. It is hoped that they will assist archers who do not readily have access to sport psychologists.



References This chapter on Mental Training has researched some of the information from the following sources: In Pursuit of Excellence; Terry Orlick; Human Kinetics, US; 0-88011-380-4 This is an excellent, well written book giving a good overview of the subject. Psyched to Win; Robert M.Nideffer, PhD; Leisure Press, US; 0-88011-463-0 This is another excellent, well written book giving a good overview of the subject. John Crampton, Sport Psychologist – Performance Enhancement Systems Sport Hypnosis; Donald R.Liggett, PhD; Human Kinetics, US; 0-7360-0214-6



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CHAPTER _ 9



The Olympic Round The Olympic Round was first introduced at the 1992 Barcelona Olympics with great success. Archery had to become more spectator-friendly if it was to remain an Olympic sport. The changed format proved beyond any doubt, that archery is a true Olympic sport with mass spectator appeal. The changed format of sudden death match play between 64 of the top men and women archers in the world creates excitement and enormous emotions. Special training methods need to be employed to be able to successfully deal with this type of format, as thousands of distractions come with it, compared to the previous format of double or single FITA rounds. This chapter will try to address and cover some of the major issues involved.



CHAPTER_9



The Olympic Round 1 _ History of Archery in the Olympics Archery first appeared in the Olympic Games in 1900 and was contested again in 1904, 1908, and 1920. In those four Games, it was possible for an archer to compete in numerous events and win several medals. Hubert van Innis (Belgium) is the most decorated archer in Olympic history, winning six gold and three silver medals in 1900 and 1920. Archery, after a 52 years absence, was reintroduced to the Olympic program in Munich, Germany in 1972 with an individual event for men and for women. John Williams and Doreen Wilber of the USA captured the gold medals. Team competition was added to the medal program in Seoul in 1988.



2 _ The Olympic Round in Archery Olympic Games Barcelona 1992 This was the first time that the Olympic Round and Match Play was introduced to make it more attractive for spectators and television. Olympic Games Atlanta 1996 Never before had so many spectators been able to watch archery live on television as in 1996. In Belgium - two million TV spectators during a two hour live broadcast of the Individual finals in Atlanta



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In Italy - four million TV spectators during the live broadcast in the Atlanta Team finals In the USA - 30 minutes of Archery on prime time TV Tickets sold 45,999 Spectators during the Atlanta Games Archery Competition totaled 54,680 Archery proved at the Atlanta Games that it is a true Olympic Sport, spectator friendly and capable of creating a lot of drama and emotions. Olympic Games Sydney 2000 Popularity of archery as a spectator sport was further reinforced, when Simon Fairweather of Australia captured the Individual Men’s Gold Medal on home soil at the Sydney 2000 Olympics. This was in front of a home crowd of some 6,000 near hysterical fans and millions of people glued to their television sets in Australia and around the world.. Simon, the 1991 World Champion, had been struggling ever since the introduction of the new Olympic Round and individual match play. However, aided by an intensive two year coaching program at the AIS, Simon was able to rise to the challenge and capture the first Olympic Gold medal in archery history by an Australian, displaying exceptional technical skills under enormous pressure and crowd expectations. Olympic Games Athens 2004 The Athens Olympic archery event was conducted at the historic Panathinaiko Stadium, which also served as the finish for the historic marathon. Korea again confirmed its standing as the world’s premier archery nation by winning three gold medals.



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Photo No. 71 _ Panathinaiko Stadium



A notable outstanding performance was by 17-year-old Australian Tim Cuddihy who won the individual Bronze Medal, equaling the 12 arrow Olympic Record of 115 and setting a new Olympic Record of 340 for the finals, defeating two of top Korean contenders on the way.



3 _ The Ranking Round The Ranking Round is not an official part of the Olympic Round, but it is part of the Olympic Games format. The round is shot on the practice field; seventytwo arrows at 70M in 12 ends of 6 arrows with a 15-20 minute break between the 6th and 7th end. This round will rank the archers by score from 1st to 64th. It should be noted that all 64 places, men and women, are pre-qualified at the World Championships and other FITA sanctioned Qualification tournaments, prior to the Olympics. These top 64 men and women are placed into a single Elimination Pairing Chart according to their standing at the end of the Ranking Round. The highest score qualifier have their first match against the lowest, i.e. no.1 vs. no.64; no.2 vs. 63, etc., etc. In addition, the pairing chart is further divided into 8 groups of 8 archers and is arranged such that the no.1 and 2 ranked archers will not meet till the Gold Medal match. This is of course provided they win all their previous 5 matches. Therefore, there is a definite advantage to finish as high as possible in the Ranking Round



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4 _ The Olympic Round The Olympic Round is separated into two official phases; the Elimination Round and the Finals Round. It must be realized that a different format is used for the FITA World Championships and the Olympics. The Elimination Round is also called the 1/32nd, 1/16th and 1/8th elimination for individuals and 1/8th and 1/4th eliminations for the Team competition. The elimination rounds consist of shooting 18 arrows in 3 ends of 6 arrows for individuals and 27 arrows in 3 ends of 9 arrows for teams, consisting of 3 archers. For the Olympics, all the elimination and final matches are shot alternating. The Finals Round Individuals also called the Quarter, Semi, Bronze and Gold Medal matches consist of shooting 12 arrows on separate and adjacent targets, in ends of three, alternating shooting, with a maximum of 40 seconds per shot. In the Teams Elimination Round matches, both teams shoot at the same time in the World Championships, but at the Olympics, each team will shoot 3 arrows each, alternate shooting from the elimination round matches, through to the finals. In the Finals, the teams will shoot 4 ends of 3 arrows each, alternate shooting. Total time for the 9 arrows per team will be a maximum of 3 minutes. Archers can shoot in any order, but are allowed only 3 arrows per team member/nine arrow end. The different format used at the Olympics is aimed to make it more spectator friendly and provide for more exciting television viewing.



1. Match Strategies In the Elimination rounds, World Championships, the archers will shoot their individual matches of 3 ends of 6 arrows at the same time and as such shooting first or last does not enter into it until the Finals matches. However, there is the



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need to set strategies before every match. At some stages, rapid shooting, as described in Chapter 6, should provide a distinct advantage. In the Finals matches of 4 ends of 3 arrows, the archers will shoot their arrows alternatively within 40 seconds. As soon as the first archer has shot one arrow, and the score is posted on the small electronic scoreboard (under the targets at the Olympics), one beep “start shooting signal” will sound and the second archer will have a 40 second period in which to shoot one arrow. This process will continue until each archer has shot his 3 arrows. Until recently, a disc toss was used in Finals matches. The highest ranking archer, who would shoot on the right hand target, would call the disc tossed. The winner of the disc toss would select the order of shooting for the first end of 3 arrows. However, this has now been changed, as of April 1, 2004, as follows: In single match play alternating shooting, the highest placed athlete in the Ranking round will decide the order of shooting of the first end. T he athlete with the lowest cumulative score will shoot first the next end. If the athletes are tied, the athlete who shot first in the first end, shoots first in the next end.



As can be imagined, shooting first or second for the first end, given the choice, can have its advantages. However, this would also very much depend on the type of individual. Some archers thrive on being challenged; for others, it increases their nervousness. Considering that with the revised rules, the highest ranked archer knows he has the call well before the match, it is well advised to discuss tactics in this respect with the coach. The choice of the individual archer to shoot first or last will depend on how well he knows his opponent and on the weather conditions. However, shooting first or last has its own consequences and as such, one must



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be comfortable and prepared to shoot first or second irrespectively.



2. Head to Head Match Play Head to head match play tends to create more intense emotional feelings, thus putting enormous mental pressure on the archers than when shooting a FITA or Ranking Round. In the head-to-head match, the archer knows that it is sudden death; one mistake can cost him the match and he is out of the competition. In the Olympics for instance, it would be four years of preparation, hard work and personal sacrifices down the drain. Additionally, there are so many more distractions to deal with in match play, than in any other rounds, some of which are: Noisy crowds, people calling out Crowds and movement being in front of the line on both sides Different culture Medal round Different weather conditions Different diet The announcer talking when at full draw TV cameras moving on a rail in front of you Both your opponent and your score are right in your face Clock counting down the seconds in front of you TV photo blinds only 12m from the line with lenses poking through Officials milling around Possible unsportsmanlike conduct by opponent The emotion of the moment Coping with a less than perfect shot National expectations and many more



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5 _ How to train for the Olympic Round First, we must accept that there will always be pressure. We cannot expect to ever feel comfortable under these conditions. One can only learn to cope with it and have confidence in one’s own ability. If you know that you are physically, Photo No. 72 _ Spectators at Olympic Competition



technically and mentally prepared to the best of your ability and have a self belief that you can win, it will be easier to gain a competitive edge. We must approach stress from a different concept, i.e. we must learn to accept stress and distractions as being there. Before, we tried to learn to isolate ourselves from this by various methods, by trying to put ourselves in a cocoon totally isolated from all distractions and stress. Basically this is impossible and therefore we must adopt a different mind set by accepting and learning to shoot under any condition and pressure, e.g. if we sprint to the target and back, we must still be able to hit the gold, irrespective if we are out of breath or our muscles are hurting. This might be a bit of difficult concept to embrace, but once we accept this type of thinking, we will be able to cope more effectively with distractions and pressure.



1. Physically Even though archery is basically a static sport and does not require high levels of aerobic fitness; it does require high levels of concentration over extended



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periods. Heart monitors placed on archers during international competitions and under other high stress competitive conditions, show that heart rates in the order of 140-160bpm are not uncommon. Obviously, high levels of aerobic fitness will not only be beneficial under these conditions, but essential. Therefore, physical fitness coupled with mental toughness will give the archer a distinctive edge. Physical training should be matched to the sporting movement patterns and energy systems in use and be individualized for each archer. Refer to Chapter 7, Physical Training for details. When archers are physically fit then they will be mentally tough.



2. Technically The overriding principle governing any sports performance is the attempt to perform a task “in the best possible way”. This requires a sound understanding of the role that biomechanics play in developing a sound technique for optimum performance. Every action must be able to be performed sub-consciously, like being on automatic pilot. Therefore, the more entrenched and closest to optimum the technique is, the less chance it has to break down under competitive pressure. The importance of a sound technique becomes even more important during Olympic match play, when stress levels will be at their highest. Any small flaws in technique will be magnified under stress and translate in more tension in the smaller muscles. Even though archers who shoot with inconsistent timing may not have a problem during the ranking round, they will definitely have a problem during match play. This is due to the increased pressure and stress being placed on the archer, thereby magnifying any small problems in technique, e.g. a shallow hook, slipping bottom finger problem, shaking, inconsistent timing, aiming too tight, canting or unsteady bow etc.



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3. Mentally Mental preparation and developing mental toughness is essential to compete successfully in today’s competitive environment. The days have long gone, when athletes were able to distinguish themselves in top level competition, without having a proper mental preparation and game plan. Refer Chapter 8, Mental Training. We must accept there will always be pressure. Anyone who has ever been in the pressure cooker atmosphere of a World Championship and even more so in the Olympics, will realize that it is impossible to recreate these conditions in training. However, various methods can be employed during training to create high anxiety levels in the archers. Some distraction training strategies are Loud noises, such as blaring PA systems broadcasting football crowd noises, varied with aeroplane noises overhead; announcements being made and other unexpected noises, such as loud annoying music. Mobile phones going off randomly. Matchplay competitions with spectators present who are urged to make as much noise and create as many distractions as possible. (Girls High schools are great for this, as girls can be unreservedly enthusiastic) Jogging to and from the target to get the arrows and increase the heart rate before shooting again. Ten push-ups between each arrow and still shooting within the required time frame of 40 seconds per arrow. Creating sudden and unexpected disturbances. Reducing the time between shots from 40 seconds down to 10-15seconds. Random change over to “spare” bow, simulating equipment failure.



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Switching the sprinkler system on while training to create adverse conditions, or shooting in hot, cold or windy conditions. Keeping awake overnight and having intensive match play the next morning. Have a 10km run followed by an Olympic Round and match play.



These are a few of the methods that archers, coaches and psychologists can utilize to develop mental toughness. Test yourself frequently and push beyond your limits, by putting yourself outside your comfort zone in training. This is the best way to develop mental toughness. Be positive about the discomfort and accept it as an essential part of developing into an elite archer.



Whining is for losers! All this might seem extreme, but any archer aspiring to compete at the highest possible level, such as the Olympics, has to push themselves beyond their limits and way beyond their comfort zone. To be the best, you are required to set standards that exceed everybody else’s in the world. This requires determination, self sacrifice and it is not for the faint hearted. A champion archer will do anything to create this winning attitude.



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CHAPTER _ 10



Equipment and Tuning Good equipment and a well tuned bow are essential for good performance, but it is important to recognize that equipment is only supplementary and not ultimate. This chapter will try to approach this from a practical point of view. Technology and our understanding of the process have developed over the years, but the basic parameters for tuning have changed very little. Excellent publications, such as the Easton Tuning and Maintenance Guide are available free. This book will therefore approach it from a down-to-earth point of view and share with you how the top Australian Olympic archers tune their bows.



CHAPTER_10



Equipment and Tuning 1 _ Equipment The first thing any archer must realize is that equipment is only supplementary not ultimate. Obviously, good equipment is essential for good performance, but as with everything else, performance can not be bought, even though many archers would have you believe it can. This book will only very briefly touch on equipment, as many good books and articles have been written on this subject. The major bow and archery equipment manufacturers have some excellent equipment on the market. Just look at the variety of equipment used by the top shooters at any international tournament and you will see it is a matter of choice or sponsorship, rather than bow ‘A’ being better than bow ‘B’. The majority of bows on the market, if properly tuned, are all capable of shooting 1300+ FITAs. Technology has developed over the years and will continue to develop, but it might be well worth to remember that in the past, many a 1300+ Men’s FITA has been shot with fiberglass limbs and aluminum arrows. However, carbon arrows will provide a distinct score advantage in the hands of an experienced archer. It really is a personal choice of what equipment and accessories to buy to suit the budget and skill level of each individual. The biggest impact on performance is PROPER FORM AND PROCESS.



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2 _ Tuning Any archery book would not be complete without a chapter on tuning. Though tuning is an important aspect for performance, very often archers become preoccupied with the tuning of their equipment to achieve maximum performance and sometimes to the extent that they forget that their form plays a critical role in the process. An archer can only tune his equipment to his level of competency. Nonetheless, it is important to tune the equipment and match it to the archer’s form and physique. Easton has developed an excellent tuning guide, called, ‘Easton Arrow Tuning and Maintenance Guide, 2nd Edition, rev. 4/99’. This comprehensive 32 page document can be downloaded free from their website. This tuning guide has been accepted worldwide, as the universal guide for tuning. The following information provides an uncomplicated approach to bow tuning, although mostly it corresponds with Easton’s tuning recommendations. Generally, too much time is spent on tuning. A quick tuning check should be made maybe once every month. The following steps should achieve a good basic tune-



1. Main Steps Straightness of the bow



Tiller



Center shot



Nocking point



Brace height



Bare shaft



Arrow stiffness



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a) Limb alignment



Is it important? It is not critically important, as Darrell Pace showed when he won the 1976 Olympics and set various World and Olympic records with a bow that had twisted limbs. Similarly, Rick McKinney won the Word Championships in 1983 with a riser that was 3/16” out, shooting scores of 1312 and 1305. Even though this demonstrates that it is not as critical as might have been thought, nevertheless straight limbs will make it a lot easier to line-up center shot, rather than it becoming a grey area of uncertainty. Many of the bows on the market employ various systems to adjust and line up the limbs with the riser. Some of the systems can be quite tricky and patience is required to achieve good results. At times, the limbs might appear to line up but then the stabilizer might be pointing left or right when lined up with the arrow on the string. The bushing being angled in the riser could be the cause of this, but more often than not, the limbs and riser are not properly lined up. This could result in the plunger button not making full contact with the arrow, because the riser would be slightly angled. It can take quite a bit of time and patience to straighten and line up everything to ensure that it will react in the best possible way; however it is worthwhile to persevere. It is not that the bow would shoot badly but every time when coming to full draw it could be distracting to the archer to see that the stabilizer is not lining up properly with the arrow. This could also cause a possible loss of confidence. It is always easy to blame the equipment when things are not going well. It is therefore important that the archer fully understands his equipment and what tuning is all about. We must have confidence in our equipment, so that when things are not going right we will work on the most common culprit, our form.



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b) Tiller



What is tiller? There are two types of tiller, dynamic and static. Dynamic tiller is the timing of the limb tips coming forward and applying the force to the string on release. Dynamic tiller is related to the nocking point position on the string. Static tiller affects the way a bow feels when at full draw. Keeping in mind that the bow hand is not in the middle of the bow and further, no set of limbs can be made exactly the same. Therefore, at full draw these imbalances become important as to how easy the bow will aim. If the balance of the limbs is off, either the top or bottom limb will come faster towards the archer, when drawing the bow. This will cause the archer to unconsciously change hand pressure on the bow grip to keep the bow or bow sight level. As a rule of thumb, top tiller has commonly been set to be about 3/16 – 1/4 inch greater on the top limb to counteract this tendency. However, with changes in bow design some of the bow grips have been relocated closer to the center, which can result in changes from this standard. In addition, the type of grip, high, medium or low will affect the hand pressure point on the grip and as such tiller. A simple test is to draw the bowstring back slowly in a straight line to your anchor point without any up or down movement. Have someone else observe the end of your stabilizer; if it goes up the top limb is leading (stronger) and top tiller should be increased, or alternatively the bottom tiller can be decreased. On the other hand if the end of the stabilizer goes down, the bottom limb is leading (stronger) and top tiller should be reduced or alternatively bottom tiller can be increased. A further check would be to go to 30M using a 40cm target on the butt. Now do the same test and set the sight pin on the Gold and draw back slowly; if the sight pin goes up above the Gold the top limb is stronger, or if down below the Gold the bottom limb stronger. Adjust as per above advice. Tiller is also a bit of a personal preference. Some of the top archers prefer the top limb to



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lead, others the bottom limb, others again want a neutral feeling. Therefore, tiller is highly individual and the archer should experiment a bit to see what feels and groups best. For rank beginners set the tiller on the top limb 3/16 - 1/4 inch greater than bottom limb. c) Center shot



As discussed under ‘Limb alignment’ it makes it easier to find the center of the bow and limbs if the bow is straight and/or has been adjusted correctly. A set of Beiter Limb Gauges, which clip on to the limbs and have two lines to indicate the center of the limbs, make it easy to line up the string with the center of the limbs. Alternatively, attach a piece of masking tape on both top and bottom limbs about 4” from the riser and measure and mark the center with a solid black line. With these two methods, when standing directly behind the bow, the archer can line up the string with the marks on the tape or limb gauges. On a recurve bow the arrow should be slightly left of center (right-handed archer), by adjusting the plunger button in or out. See sketch below. Diagram No. 11 _Center Shot



Carbon arrow shaft



Bow String



d) Brace height



Brace height used to get a lot of attention in the past, but does not seem to be as much of an issue now. Nevertheless, it is quite important, as basically the brace height determines when the arrow nock will leave the string at a certain point in the



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arrow’s bending cycle. It has been found that there are generally two brace heights at which the bow is quietest and good scores can be obtained with either brace height. However, the lower brace height could produce some unexplained flyers. Therefore, it is best to start in the middle of the manufacturer’s recommended brace height range for the particular bow. Shoot a few arrows at various brace heights within the range and listen for when the string sounds quietest, as this is the point where the arrow nock leaves the string at the right moment. A high or harsh sound is usually an indication of incorrect brace height or an incorrectly spined arrow. To adjust the brace height, either twist the string up or down. e) Bare shaft tuning



What does shooting a bare shaft show us? Shooting a bare shaft will assist us in determining if the arrow has the correct spine for the set-up of the bow. Secondly, it will assist us in establishing the proper nocking point position. Both items are adjustable within accepted bounds and are discussed below. It is recommended to use at least three fletched and three bare shafts for tuning. Even though most shafts are within close tolerances, any small variations in the bare shaft, which will not show up when fletched, could result in mismatched tuning. For that reason, three shafts will give a more reliable indication and will show up any rogue shaft in the trio. Correct nocking point height can have a considerable affect on the spine of the arrow. Therefore, before we start “playing” around with spine adjustment, we must determine the correct nocking point position. Conventional wisdom has the nocking point at about 3/16” – 3/8” above square, measured to the underside of the nock. This is a good starting point. It should also be recognized that looking at relative angles, a



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longer arrow of say 31”, may need a higher nocking point than a 26” arrow. It is recommended to start by setting the plunger button spring tension at about medium pressure or at approximately 60% of its range. At this stage, we are not yet interested in the spine of the arrow, only the desire to achieve the bare shafts impact at the same height as the fletched ones. If the bare shafts impact above the fletched arrows, move the nocking point up and if they impact below, move the nocking point down. Once the bare and fletched shafts impact at the same level, we can move to the next step of tuning by trying to match the dynamic spine of the arrow to the equipment and form of the archer. Many items can have an impact on the dynamic spine of the arrow, such as, archer’s shooting form



arrow length



point weight



string material



number of strands in string



type of nocking point (serving or metal nocks)



fletch type and length



type of nock



draw weight of bow



draw length



stabilization



plunger button setting



brace height



arrow alignment



etc.



As can be seen, numerous items can affect arrow spine, which can become very confusing for beginning archers and even some more experienced archers. However, even though this could be confusing, let us focus on the foremost items that we can “play” with to tune for correct spine. That is, assuming we have determined proper brace height, nocking point, draw length, tiller and center shot, as previously discussed and that the arrow selected is based on the manufacturer’s recommendation for the specific set up.



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Even though recognizing that all the items mentioned can have an effect on the dynamic spine of the arrow, the three main items we should work with, before “playing” with any of the others arePlunger button tension Point weight Bow draw weight



We must understand that one of the main reasons to adjust the dynamic spine of the arrow is to ensure that it will clear the bow properly, so that on release it will bend around the rest and riser without interference. f) Tuning for spine



Again, we will use three bare and three fletched shafts, shooting them from 30M. If the bare shafts impact within 3 inches of the fletched arrows, you most likely will be able to adjust it by increasing or decreasing plunger tension. If the bare shafts impact to the left (stiff, RH archer) of the fletched ones, decrease plunger pressure and if to the right (weak), increase button pressure. If plunger pressure adjustment alone is not sufficient to land the bare shafts within the fletched group, change in point weight should be considered. Hence, if the bare shaft shoots weak, reduce point weight or if it shoots stiff, increase point weight. If all this fails, one of the biggest effects on arrow spine is the adjustment of the actual bow draw weight. Both bottom and top limb bolts must be adjusted up or down by the same amount, otherwise the tiller and nocking point height will be affected. If half to one full turn up or down on the top and bottom limbs still does not give the desired spine, then a different spined arrow should be tried, either stiffer or weaker as indicated by the tuning.



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Tuning at the 30M distance is far enough to see shaft behavior, but is not too far to be influenced by external factors such as wind. It must be recognized and accepted that tuning is never the same from day to day. There are many factors influencing the tune, e.g. the individual’s skill level, but even more on how the archer feels, physically and mentally, on the day. Remember that equipment is not ultimate!!! Some other points to be mindful of; The long Beiter out nocks will make the arrow shoot slightly weaker A brass nock on the string in lieu of a nocking point made of serving material can affect the bare shaft at 30M by as much as 6” Remember that a perfect tune today, won’t necessarily be a perfect tune tomorrow or next week, as you feel differently within yourself from day to day, which will have an effect on your tune.



g) Arrow balance - F.O.C. (Front of Center)



The importance of F.O.C. is greatest over the long distances of the FITA round, especially over 90M. F.O.C. describes the percentage of the arrow’s total weight that is located in the front half of the arrow. The more weight that is located in the front half of the arrow, the more forward is the center of balance of the arrow. Changes in F.O.C. affect the arrow’s trajectory and as such, it is not very important for short ranges and indoor archery. To determine F.O.C. refer to Easton’s drawing and formula below.



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AMO-Standard F.O.C. balance formula 100



(A-L/2) L L = Correct Arrow Length - Distance from bottom of nock groove to end of & shaft A = Distance from bottom of nock groove to finished arrow balance position (includes weight of point [+insert], nock system and fletching)



F.O.C. % =



Diagram no. 12 _ F.O.C.



Determining F.O.C.%



L = Correct Arrow Length Center of Correct Arrow Length F.O.C. 1/2 Length = L/2 Distance



Front-of-Center balance position of the finished arrow



It has been found that an arrow with a heavy point will track better in the wind, irrespective of spine. For most cases, it is recommended to use at least 100 grain points or more for best effect, as it seems to provide for a more forgiving arrow, handling weather conditions better. When preparing for the Olympics, my archers were given 3 dozen X10 arrows. From those they had to select a set of competition arrows. They chose the shafts by shooting them all bare shaft at 30M. This process was repeated three times, anything in the Gold was put aside for competition; the others were kept for practice. Although there would not be much difference when all the arrows are fletched, it does give the archers the confidence that they have the best set of competition arrows possible. h) How often to tune?



As stated previously, the tune of a bow can change from day to day, depending on the archer’s form and feelings. Therefore, tuning should be performed maybe once a month. If a couple of spare bare shafts are kept, a quick check can be made now and then. The archer’s form has a bigger impact on the tune than anything else, especially when an archer is working on changing form and body position. Like anything else, performance cannot be bought, regardless of the frequency of tuning.



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CHAPTER _ 11



Goal Setting and Planning You must have a target if you want to hit it. Research and practice has time and again shown that a systematic approach to goal setting and planning assists both the athlete and the coach in performance enhancement and growth. Too often, goals are set ineffectively or are too vague to be challenging. This chapter will explore the benefits of goal setting and planning and, in addition, it will make available the tools to systematically and effectively set and plan your goals.



CHAPTER_11



Goal Setting and Planning 1 _ Why set goals? He who aims at nothing usually hits it. (Confucius)



Goals provide for Direction – Without goals one wanders at random, feeling confused and without direction, like a ship without a rudder.



Motivation - Many goals, large and small, are set on the way to the ultimate objective. When on the way each one of these goals is achieved, it will provide increased motivation to continue on the journey. Self Confidence* – Obtaining the first goal satisfies and strengthens the desire to achieve other goals and, as a result, momentum is gained to move on with an increased feeling of confidence. No matter how small the achievement, it gives a sense of fulfillment, healthy pride and increased selfesteem. *True self confidence is the archer’s realistic expectation about achieving success,



and is not just



what the archer hopes to do.



Improved Practice/Performance - Improvement is not necessarily getting rid of faults. Rather than thinking “What is wrong?” or “What are my faults



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and how can they be eliminated?”, focus instead on “How can the things I am presently doing be done better?”. Improved Persistence – Even when progress is painfully slow, search for the most appropriate strategies to achieve the objective. How many people set goals? You will find that most people do not set goals; they plan their annual holiday in more detail than their lives. Setting goals will put you in the top 3 - 5% of the population who will actual set goals and plan. Goals are very personal. Dare to let yourself dream, and only share your dreams with people who will support you. The most important thing about goal setting is to ask yourself, “What is my dream; what is it that I really want?”. What would you really like to do, that you would almost pay someone else, just so you could do it. The more clearly a goal is defined, the greater the chance of successfully achieving it. You have to establish what it is that you really aspire to. Whether it is to become the Club, State, National or Olympic Champion or simply to be able to consistently shoot 1000, 1100 , 1200 or the ever elusive 1300 FITA or may be just the knowledge of knowing how to shoot correctly and so get more fun out of your chosen sport. Whatever it is, to be effective,



GOALS MUST BE WRITTEN DOWN AND DATED.



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Putting a time limit on goals is important, as it will assist in putting together the plan and strategies to achieve them. In addition, it is important to actually sit down and be absolutely earnest and truthful in rationalizing the reasons why you want to achieve your specific goals. They must be YOUR goals, not your father’s, your mother’s, your coach’s or whoever else it may please. If they are not your own goals, they will fail to motivate you in the end and “the fire in the belly” and the determination for success will not be there. Therefore, before you set out on your course, be very sure it is what YOU want and WHY you want it. Consider very carefully the price you will have to pay. It may be very costly, not just financially, but also in your personal life with loved ones and friends. To be able to achieve your long term objective, you will need to achieve many smaller goals on your journey. It is therefore important to set performance goals, rather than outcome goals, as there are many things you cannot control, e.g. weather, performance of other competitors and officials, and spectators’ behavior. Analyze what you can control and set your goals in those areas only, otherwise you set yourself up for unnecessary frustration and anxiety. As a final point, two of the major limitations to goal setting are the fear of failure and the lack of commitment.” What if I don’t reach my goal?” “What if I have set my goals too high?” and so on. The quality of your goal setting and planning coupled with courage, mental toughness and persistence, will help you to overcome these limitations and accept all the temporary setbacks that may arise, without ever giving up the vision of ultimate success.



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Archery is a very individual sport and as with anything else in life, to succeed we need a support team of family, friends, club members, teammates, officials, media etc.etc. However, any sportsperson who wants to achieve a pinnacle in their chosen sport will need, more than anything else, a coach. All top athletes in the world have a coach. The athlete has the ability, while the coach provides the knowledge and skills to develop this ability. It is important to realize that it is YOUR responsibility to set YOUR own goals, based on YOUR estimate of your abilities. Your coach, with his knowledge and consideration of your current development and skills, should be able to assist you in determining the skills, daily practice plans and competitive programs necessary to translate your overall ambitions into realistic and challenging short term goals, moving towards your ultimate objective. The responsibility to achieve YOUR goals and objectives are YOURS and YOURS alone. When YOU accept total responsibility for where the arrow finishes up on the target, rather than laying blame elsewhere, you are on your way to success. It will then motivate you to try just that little bit harder to overcome any of the stumbling blocks. In the process of identifying, “Where am I now”, “What do I have to do to get there?” and “How much time is it going to take?”, many issues will need to be addressed.



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2 _ Issue Management An excellent tool, and a skillful way to identify and deal with the various issues and obstacles which you may meet on your chosen journey, is Issue Management. Issue management is a structured way of identifying and prioritizing those issues that currently and in the future will or may influence your success in achieving your ultimate objective. There are many areas, which may have a bearing and impact on your progress. Diagram No.13, has tried to recognize as many issues as possible to assist you in identifying those areas. Add any other issue which you feel may be applicable in your personal situation. Consider each issue carefully and circle those that may present some obstacles in your way of achieving your daily, weekly, monthly, yearly or longer term goals.



Diagram no. 13 _ Issues & Sources of Pressure



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When the various issues, which at present are affecting and preventing you from reaching your objective, have been identified, there will be an obvious need to systematically rank and address each issue in order of priority and point in time. Trying to address too many issues at any one time will become overwhelming and would be counter productive. Remember, “A journey of a thousand miles begins with a single step”. Try to identify any issues that can or will be obstacles for you, either now or in the future, preventing you from achieving your objective. Do this for TODAY - THIS WEEK – THIS MONTH – THIS QUARTER – THIS YEAR – NEXT 3 YEARS Just jot them down randomly and assign each with a number. Utilizing the priority Matrix, Diagram No.14, at the end of this chapter, plot the number of each issue on the matrix by asking the question, “How critical/urgent is this issue within the time frame being considered?”, and “What will the effect/impact be on the total objective?” This method will provide for a systematic prioritization of all the issues and put them into a more manageable format. Once the issues to be addressed are selected, a clear objective must be set for each issue. Address the Priority1 and 2 issues first and monitor the others on a regular basis, as changing circumstances could move them up in the priority order. Remember, the more clearly an objective is defined, the greater the chance is to successfully achieve it.



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As an example, one priority issue may be, ISSUE “To be able to improve my technical shooting skills for the State Championships in 4 months time, I will have to increase my workload from 400 arrows per week to 700 arrows per week to be able to practice and carry out all the various skills and drills given to me by my coach.” OBJECTIVE “I want to shoot a minimum of 700 arrows per week for the next 13 weeks, starting next Monday, to work on my technical shooting skills and drills.” This is a clear and definitive goal with a time frame. Having set this objective, various strategies will need to be developed and tailored within the time constraints for this specific individual, which could look like this Strategy 1 – I will get up at 6am on Monday, Wednesday and Friday of each week and shoot 72 arrows in the garden/garage, at short range, before I have to leave for work at 8am. Strategy 2 – On Tuesday and Thursday nights I will go to the indoor range and shoot 130 arrows between 7pm – 9pm. Strategy 3 – On Saturdays I will shoot 2 Olympic rounds, including some warm-up arrows, for a total of 160 arrows. Strategy 4 – Sundays will be an archery free day. I will spend this time with my



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TOTAL ARCHERY



friends and family. You have now identified four strategies within your present circumstances that will enable you to achieve your goal to shoot about 700 arrows every week. Now you must ask yourself “Will I be able to stick to these strategies considering the impact on my overall life?” If the answer is yes, you are on course towards your goal. If not, you will need to re-evaluate your objective. You must make this important step. Many of us would think it exciting to be an Olympic champion, but would we be willing to pay the price? Only by systematically scrutinizing and analyzing your dreams will you be able to determine that your goals and objectives are worth the essential sacrifices required. Finally, great benefit can be obtained by the effective use of visualization Refer also to chapter 8, “Mental Training” In business, there is a saying, “profit is a by-product of good service” Likewise in sport we can say, “Exceptional results are a by-product of a well planned and executed goal setting program.”



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PRIORITY MATRIX



IMPACT MINIMAL



SIGNIFICANT 3



URGENGY



0



DROP FROM LIST



MINIMAL



MAJOR 6



9



REVIEW



REVIEW



REGULARLY



CONTINUOUSLY



PRIORITY 4



PRIORITY2



PRIORITY 3



PRIORITY 1



3



SIGNIFICANT



REVIEW PERIODICALLY



6 MONITOR



MAJOR 9



Diagram No. 14 _ Priority Matrix



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MOMENTS TO REMEMBER TOTAL ARCHERY



2000 Sydney Olympics



’98 World Indoor Championships



’04 European GP won twice Team Gold!!



The best in the world! / The AIS Archery Training Center



TOTAL ARCHERY CONTENTS



Beiter Camp in Germany



3 European Countries + JPN Training at AIS



’04 World Junior Championships



’03 World Championships / Bronze Final PARK SEUNG – HYUN ’04 Athens Olympics Double Gold 1405 FITA World Record Holder



MOMENTS TO REMEMBER TOTAL ARCHERY



OH KYO–MOON | The Greatest Archer



YANG CHANG-HOON | One of the best Archers for Back-Tension



JANG YONG–HO | 1379 FITA World Record Holder



JUNG JAE–HUN | One of the best Natural Talented Archers



TOTAL ARCHERY CONTENTS



Korean Traditional Archery



’04 Athens



Final



The First FITA Coaching Seminar | ’03 Feb. Madrid