Warming up before exercise is crucial to mobilise muscles and lessen the
chance of injury. A good warmup will take 5 minutes and focus on using all the
muscles required for the exercise about to be undertaken. An archery warm up
has been developed by AGB which when done correctly before shooting will help
decrease injury and improve performance.
There are 14 main warm-ups that AGB recommends, divided into three
sets. All 14 should be performed before every shoot.
The first set of warm-ups is designed to raise your core body temperature and
loosen some of the joints exercised later. Movement should not be fast and
loose (balistic), but slow and controlled.
Start with the arms in a neutral position. In a controlled manner,
swing the right arm forward and the left arm back until horizontal. Then swing
back and repeat in the other direction.
Start with both arms straight, and extended upwards. Turning the
torso, swing the right hand down in front of you and the left hand behind you.
Swing them back to the top and repeat in the other direction.
Stand in crusifix position: feet slightly apart and arms paralell to
the floor. Bend right arm towards the torso and extend it towards the left
hand, running it along the left arm. Reverse the motion and then repeat with
the left arm.
With feet hip-distance apart, raise your arms from a neural position,
out to the side, and then up to the sky, keeping them straight at all times.
Then swing them back to the initial position.
The second set of warm-ups is to activate the muscle groups used in
archery, in particular the rotator cuff muscles and
Begin in a crucifix position with the palms facing forwards. Twist
the arms in opposite directions (so that one palm turns downwards and the other
upwards) as far as possible, then return to the starting point and repeat in
the other direction.
Hold arms at shoulder height with the elbows bent so that the fingers
point forwards (as if resting your arms on a large box). Rotate the shoulders
such that the one hand drops towards the floor and the other rises to the
ceiling (keeping the elbow stationary, but rotating). Return to the starting
position and repeat in the other direction.
With the arms in the same plane as the chest, elbows held away from
the body at a right angle (such that the arms form a W), swing both arms
towards the belly and out again.
With both arms extended forward, hands above your forehead line,
stretch forwards with your hands (opening the shoulders) and then back
(squeezing the shoulders together). Repeat with arms at eye level, then
horizontally and finally at a 45 degree angle downwards. Then repeat from the
bottom upwards for one repetition.
Move one shoulder backwards and then downwards in a controlled manner
and then repeat with the other side.
This warm up is performed moderately quickly and with alternating
arms. At no point strain yourself: this warm up is designed to get you moving
as much as stretching.
In turn bring your arm up and bend the elbow to bring
your hand behind your head (possibly touching the upright elbow with the other
hand) and stretch downwards, then bring the arm horizontal across the chest
(again pulling slightly with the other arm) and finally bring the arm straight
in front of you and retract the shoulder.
Slowly tilt the head forward, backwards left and then right. Finally
look over your left shoulder and then over your right.
With feet shoulder-width apart and arms neutral at the side, slide
one arm down the leg as far as possible and return. Bend the neck in the
opposite direction whilst sliding arm downwards to stretch out the neck.
Repeat with the other side.
With your arm in front of you at just-above-shoulder height, reach
out as if to grab something from a shelf, then retract the shoulder. Repeat
with the other arm.
Here you should pracice any exercises that you find useful before a shoot.
This differs from archer to archer and may involve practicing your shot
sequence with a clingy band or working a shoulder you know needs more warming
up. As you shoot more, you will learn what to put in this section.