Well, hey there!
If you have got no place to shoot, you have a very small garden so nothing practical, and the garage is in a separate block; why not try this…
In my conservatory I have room to do “bow isometrics”. I string the (recurve) bow, add the sight and long-rod, but not the button as I’m not using an arrow.
I’ve taped a small piece of paper on a wall with a small circle (about 70 yard boss size). At the other end of the room, I draw, to my reference point (my anchor) and aim for a count of three, timing my “shots” as per normal (for me) with a reasonable break between them, even allowing for “arrow collection” from boss, but naturally just “come down” at each shot.
After six sighters and six legs I’ve effectively done an equivalent of a “252” round. It takes 35 minutes and I do it every day, in an attempt to maintain my archery strength and focus.
Also working with my new longbow, breaking it in from scratch, trying to turn a rigid piece of hardwood into a curved piece of engineering. I string the bow, and revisit it three or four times a day, part-drawing to impose “memory” in the bow.
I take down the bow after a few hours and there’s a definite curve developing in the bow and the string is also stretching out a little, hopefully down to a preferred 6”.
Good luck, everyone!
Isometric exercise benefits include improved joint stability and lower blood pressure just to mention a few. This training method can improve your health and overall fitness.
Even if you don’t have much room you can always do this.
Get your bow stringer and make a loop by passing the free end, with the little cup in it, through the looped end. Now you have a continuous loop that can be adjusted in length by slipping more or less of the free end through the loop. When you have adjusted it sufficiently to enable you to hold one end of the loop in the front hand of the archers pose and the other end with your fingers curled around as you would around the string, you are ready to push and pull. But first check that your arms are in line.
Check your alignment in front of a mirror, if you have one big enough, or other means to be able to see your alignment – a camera, iPad, or smartphone etc. If you are not sure whether you are in line, lean forwards while you are in position. You will now be able to see the alignment of your front hand, back hand and your arm to your elbow. When happy return to the upright.
If all are roughly in line ensure you are upright, with your core engaged, by pulling your belt buckle up to your chin slightly and keeping your back straight. Now you can push and pull to your hearts content. If you want to check you are upright, turn 90 degrees to face the mirror and turn your head to look at your alignment in the mirror. If good, return to your original position and ensure your push/pull remains straight.
Some folk recommend that you should push/pull until you shake, then rest for around 20 seconds. And then repeat. Sets of 3-10 repetitions are common. Ensure that you remain upright. Don’t push or pull too hard as you may injure yourself. You are straining against an almost immoveable object so be cautious.
Please remember that...
Isometric contraction as a form of exercise has its uses and more so in archery than other sports but it should be mixed in with some concentric and eccentric exercises too. We will be bringing you more on this in the future.