Archery Warm-ups For Improving Performance And Reducing Injuries: Part Ii
Posted on December 28, 2007 - Filed Under Recreation and Sports
I like to call the archery warm-up “a series of movements” in an effort to avoid a
common misconception. I can remember years ago, my high school football coach
starting practice by leading the team through a grueling stretching regimen. At one
point even having a partner physically pushing your head to your knees as your legs
are outstretched in front of you. Ouch! This is considered a dangerous practice
today, but at the time it was quite common. Conventional wisdom says that you
should never stretch when your muscles and tendons are cold. Therefore stretching
shouldn’t be a part of your warm-up routine. Stretching is best done after shooting
or after working out as part of a safe and proper cool down. Those who stretch
beforehand might be doing more harm than good by creating small tears in the
muscles and tendons that can lead to injuries.
It takes me only about five or six minutes to warm up. However, a few factors may
shorten or increase the length of time it takes to feel thoroughly warm. If the
temperature is warm outside, or if I’ve had a long walk to the range, it might take
me less time to warm up. Conversely, if I am in a cold climate or if it’s early in the
morning, it might take me more time to feel ready to shoot. A good rule of thumb is
that you should feel a warming sensation throughout your body and a slight amount
of perspiration before drawing your bow.
To begin your warm up, find a relatively flat and open space near your shooting
area. Take a few deep breaths and begin thinking about your shooting objectives for
the day. You will work every major muscle and joint of your body from your head all
the way down to your ankles. However, you must be very careful doing any exercise
involving your neck. I recommend circular movements of your shoulders, elbows,
wrists, hips, knees, and ankles, but under no circumstances should you rotate your
head in circles around your shoulders in an effort to warm up your neck. This can be
damaging to the sensitive muscles, tendons, and vertebra. To warm up your neck,
gently move your chin down toward your chest, and then lift your chin up toward
the sky. Move easily and comfortably for 10-12 repetitions. Next, gently move your
left ear toward your left shoulder, and then your right ear toward your right
shoulder. Continue left and right for 10-12 repetitions.
Move on to your shoulders and then continue with the rest of your body using only
circular motions. Immediately move from one movement to the next without
stopping. Don’t pause during any warm-up exercise and don’t push the limits of
your range of motion. Move in a slow and gentle way, slowly speeding up as you feel
your muscles, tendons, and joints begin to grow warm. The primary objective is to
raise your core body temperature, but you will also work to loosen up each joint. It
is important that you loosen and warm up your entire body including your legs. An
example of an excellent movement that will very effectively warm up your legs is
called a knee rotation.
To do the exercise, place your feet about three or four inches apart, bend your
knees, and place your hands on either knee. While keeping your arms in a
straightened position, rotate your knees around in one direction and then the other
for 10-12 repetitions. Again, be careful not to extend beyond a comfortable range
of motion.
A great way to finish off your warm-up is with a minute or so of jumping jacks or
running in place. I like to finish with boxer skips. They are simple to do and
relatively low impact—which makes them easy on your knees. To skip, alternate
hopping on one foot while tapping the heel of the other on the ground in front of
you. They are not difficult to do and you really can’t do them wrong.
Before your next round, try a full-body warm-up routine similar to this one. It
should make you feel physically prepared and ready to shoot. Continue completing
a warm-up before each and every shooting session and you will lessen your chance
of injury and may even find your scores improving.
Michael Linsin is a former staff writer for US & International Archer Magazine and
the author of a top selling book
Training Program Designed Specifically For Archers (http://www.ArcheryStrong.com). He is
also the creator of The Push Release DVD cure for traditional archers
(http://www.PushRelease.com).
Tags: archery injuries, archery strength, archery strong, archery warm-up, michael linsin, mike linsin
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