Isometric conditioning

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.