Archery-specific strength training

In the process of mastering archery techniques, strength, flexibility, coordination, balance and good cardiopulmonary function are the main physical conditions. In addition, sufficient physical fitness is the basis for concentration, confidence and psychological stability in training and competition. The following editor will take you to understand the specific content of special strength training.

Endurance training No.1

1. Use the normal bow drawing method to draw the bow, and keep it for 30 seconds to 1 minute after the bow is drawn. This exercise can be repeated for 10 sets. Rest for 2 to 3 minutes in between. During the whole process, you can also combine aiming training, that is, find a point in front of you to aim and draw the bow. This training can effectively improve muscle endurance.
2. You can effectively develop the body's aerobic capacity through long-distance running at a constant speed or variable speed, thereby improving endurance. According to the heart rate and time during long-distance running, there are three long-distance running plans for you to choose from. 1. Low-intensity long-term running with a heart rate controlled at 120~140 beats/minute, and the time is about 60 minutes. 2. High-intensity long-term running heart rate is controlled at 140~165 beats/min, and the time is about 40 minutes. 3. Anaerobic running heart rate is controlled at about 175 beats/min, and the time is 10~15 minutes to improve the heart's maximum functional level.

No.2 Explosive Strength Training

Start from the ready position and pull to the stop and ready state. The stop and ready must include the transition and continuous force phase, just like a normal launch. After holding for 3~5 seconds, the bow arm returns to the state before the bow is opened, and then the elastic band is pulled to the fixed position again, and it is held for 3~5 seconds. Repeat the above action 5~12 times, and do 3~5 sets. During this process, you must pay attention to maintaining the correct aiming baseline and action.

Flexibility Training No.3

When doing this exercise, you need to put an arrow on it. For safety reasons, practice in front of the target. Use the normal method to pull the bow to the normal stop and ready stage. Then use normal force to push the bow harder, so that the pulling distance reaches 1 to 1.5 cm from the signal plate. The intensity is limited to feeling soreness, swelling and pain in the force area, and repeat it.