Even if archery does not look as a very physical sport, the effort is hard and brief and it is repeated a lot of time. Moreover, high focus is highly needed. Tools exist that help physical and mental preparation.

The warming-up allows progressively the body from relaxing to doing the effort. It allows the muscular and the neuromuscular systems to awaken. It increases heart rate, oxygenation, and the temperature of the body.
Benefits are more elasticity of the muscles and of the tendons, improvement of contraction speed of muscles, improvement of the coordination of movements, of their accuracy and of their consistency. Besides, the warming-up prevent injuries (cramps, tendonitis). Frequently drinking water during a training session or competition also prevents injuries. Hydration helps the body to get rid of the toxins in the muscles and thus maintains the elasticity of muscles and tendons.
The warming-up is also a good time for mental focusing. The forced breathing, particularly during stretching exercises, will help you managing your stress and keep it at a optimal level.

When? How long? What is the routine? Advice:


5 times or more each movement
Favor wide movements
Never force

Shoulder rotations

Feet below the hip joints.
Rotate forward then backward one arm then the other, then both arms; move the more forward, the more backward, the highest and the lowest.		 Eight figure

Feet below the hip joints.
Do eight figures first with one arm, then with the other, then alternatively.
Head flexing

Tilt your head with the chin to the chest then raise it as if for looking at the ceiling.
Flex the head to the right your ear to the shoulder, then to the left.

 Wrist rotations

Grip hands using with the fingers.
Make left the right rotations.
Pelvis and chest rotations

Feet below the hip joints, hands on the hips.
Make right rotations of the pelvis then left rotations; move the more forward, the more backward, the more on the left and the more on the right.
Repeat the exercise and rotate the chest with the pelvis still.		 Ankles rotations

The tip of a foot on the ground, rotate the ankle to the right then to the left. Repeat the exercise with the other ankle.




3 time each stretching
No violent stretching
Deep breath to the rhythm of the exercises
Hold stretched muscles 10 to 30 seconds

Shoulder and triceps stretching

Feet below the hip joints, chest straightened up, eyes looking ahead.
Put a hand behind the neck; press gradually the arm with the other hand toward the chest.
Repeat the exercise with the other arm.		 Shoulder and triceps stretching

Feet below the hip joints, chest straightened up, eyes looking ahead.
Put an elbow behind the head and press gradually down with the other hand.
Repeat the exercise with the other arm.
Shoulder stretching

Feet below the hip joints, chest straightened up, eyes looking ahead.
Grip hands in the back. Draw hands bringing arms closer.
Repeat the exercise after inverting the arms.
If you can't grip the fingers in the back, simply try to bring hands as close as possible. With practice and time, you will be able to get your fingers.		 Neck stretching

Feet below the hip joints, chest straightened up, the head facing forward.
Bend an arm in the back and grip the wrist with the other hand. Draw the arm and bow the head toward the side where you draw.
Repeat the exercise and change side.
Back stretching

Feet apart at least the hips width, back flat, hands crossed on the chest.
Flex the knees, make your back round and push the hands far ahead.		 Back and pectoral muscles stretching

Feet below the hip joints, body straightened up.
Grip hands in the back.
Without arching your back, bend the chest toward the legs while raising gradually hands. Raise gradually the chest.
Forearm stretching

Stretch out an arm ahead.
Bend the wrist to form a square angle. With the other hand, draw gradually the fingers toward you.
Repeat the exercise with the other hand.




Warming-up with a rubber band

Take a gym rubber band or a cut tube.
Mimic the complete shooting sequence: 10 times to the left, 10 times to the right.		 Relaxation of the fingers

Hook your fingers under the chin, as if for shooting.
Draw apart the arms, then relax the fingers and let your elbows pull away dynamically.
Repeat 3 to 5 times.
Warming-up with the bow (for classic archers)

Shoot several arrows without using the clicker; release the string 4cm before reaching your anchor points.
Or else, gradually increase the traction on the string (for example, start at 15 cm before you reach your anchor points, then at 10 cm, 5 cm, and finally at the anchor points).
Whatever option you choose, never stop during the shooting sequence and be dynamic.






Carole Ferriou, Sébastien Flute et Laurence Frère
Tir à l'arc - Technique - Entraînement
Robert Laffont 1995

Marylène Pia
Stretching au service des sportifs
Amphora 1995

Magazine "le Tir à l'Arc" n°762



Author (text and drawing) : Cécile Lafaurie