Training methods for improving archery strength (Part 1)

01

The core of archery is "accuracy"—improving the hit rate. The national archery team follows the principle of "three stabilities and one fluidity" in their training. These are: stable bow draw, stable aim, and stable emotions; and one fluidity refers to smooth and controlled movement. These four points are relatively independent yet complementary; for professional athletes, each is essential, and any weakness in one will affect the overall performance.


02

For amateur archers, these four points are the core. However, most of us don't have access to professional coaches, and even if we do, their training methods may not be as systematic as those used by the national team. With so many methods available online, it's difficult to discern what's effective. For beginners, how and where to practice is a crucial question.  But regardless, the core is "accuracy," and the core of accuracy is "stability."  Following this logic to find the right method is definitely a good approach.


03

Previously, I wrote an article about aiming with a recurve bow. Many archers at our archery club found it helpful, gaining a clearer understanding of the aiming point, and their progress improved significantly after practicing the techniques. However, a common problem remains: inconsistent shots, with wide dispersion, or even no discernible aiming point at all. This stems from a lack of "stability."


Archery Practice
For self-taught archers, it's important to identify the problems first, and then find solutions. Below are some practice methods for 18-meter recurve archery, along with my personal experiences, for your reference.
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NO.1: Quick Draw-Hold-Release
Description: Draw the bow and hold for 5-10 seconds, then release for 5 seconds. 10 repetitions per set, 30-second rest between sets, 10 sets per session. Key points: Focus on either stabilizing the front hand or the back hand; breathe abdominally when drawing, exhale through the nose when releasing; pay attention to the movement of the front shoulder. Purpose: Strengthens specific bow-drawing muscles and trains breathing rhythm.

NO.2: Slow Draw-Hold-Release
Description: Draw the bow and hold for 5 seconds, then release for 5 seconds. 10 repetitions per set, 30-second rest between sets, 15 sets per session. Key Points:  Establish a stable stance, draw the bow, feeling the tension in the front hand.  Slowly and steadily pull the bowstring with the back arm, feeling the grip of the latissimus dorsi muscles. Hold the position for 5 seconds, then release the bowstring at half the speed of the draw, coordinating with diaphragmatic breathing for both tension and relaxation. Effect: Strengthens specific bow-drawing muscles, improves straight-line accuracy, enhances overall stability, and trains breathing rhythm.


NO.3: Aiming, Drawing, and Shooting with a Set Time Interval Description: Start at 18 meters. Draw the bow to 50% of full draw, lock onto the target, hold for 5-10 seconds, then shoot.  Pause for 5 seconds after each shot. 6 shots per set, 10-20 sets per session. Relax all muscles during the process of retrieving the arrow. Key Points: Refer to point 2 above for the drawing technique. Maintain target focus while drawing, feeling the tension and grip.  Ensure symmetrical force distribution.  Accuracy is crucial. The 5-second pause allows for self-reflection and problem-solving. Effect: Strengthens specific bow-drawing muscles, improves coordination and stability, and enhances consistency.


NO.3: Fast and Slow Shooting Practice Description: Shoot the first arrow quickly, releasing immediately after reaching full draw. Shoot the second arrow using the technique described in point 3 above. Alternate these two techniques for 6 shots per set, 5 sets per session. Key Points: Pause for reflection after each shot to identify issues from the fast shot. Use the second shot (as described in point 3) to strengthen weak areas. Effect: Trains coordination, consistency, and shooting rhythm.


NO.3: Resistance Band Practice Description: Use a resistance band for bow-drawing practice.  Practice whenever possible.  Determine the number of repetitions and sets. Key Points: Draw slowly, feeling the tension in the front hand.  Engage as many muscles as possible, focusing on the latissimus dorsi. Practice consistent release. Effect: Trains stability, strengthens the latissimus dorsi, improves pure muscle activation, and enhances control and stability during shooting.