FITA

Coach’s
Manual

Forewords

Forewords

D ear Coaches,

As FITA President, I am very pleased with the second level Coaching Manual. For
a sport to progress, coaches have to work with the athletes and for this they need
the appropriate tools.
The success of the level one manual has shown that there is a worldwide need for
this kind of tools. We are convinced that the level two will fulfil the same purpose
and will make it possible for archers to advance in all of our member associations.
This manual was only possible thanks to the work of the FITA Coaches commit-
tee under the chairmanship of Ken Bearman and his two colleagues Kim Yung-Tak
and Josef Preisser. Also all other coaches that edited and reviewed the manual,
deserve the merit of this edition. A special thanks goes to our Development & Edu-
cation Director, Pascal Colmaire.
Last but not least I want to thank the FITA Vice-President, Bob Smith and the
Hacettepe Printing Department for the tremendous effort in making this manual.

Best regards.

Uğur Erdener
FITA President
D ear Coaches,

When FITA was created there were two basic goals. Establish basic rules applicable
worldwide and develop the sport. For the rules you need a rule book and this book
has existed since the start of FITA in 1931.
However FITA had to wait till 2002 to get its first coaching manual for level one.
Now in 2007 we are able to produce a second level manual and both of these manu-
als are essential for the development of the sport.
This also shows that Archery has progressed without these manuals but still we
do need them for many reasons.
• To assist new or smaller member associations who do not have the resources to
develop such toolkits
• To assist existing member associations to guarantee consistency in how archers
are being formed and reduce the early drop-out that is a problem in many cases
• To assist by giving some new way of archery education
• To develop other disciplines of archery that might not yet be known in all of our
member associations
We hope that this manual will help to evolve the coaching of our sport and FITA
doesn’t have the pretension to say that this is the only way. In archery there are
several ways to get to the 10 and as long as it is a safe and healthy way we can only
encourage you in your approach.

Enjoy the reading,

Use this tool and most important:
TEACH IT TO AS MANY PEOPLE AS YOU CAN.

Best regards,

Tom Dielen
FITA Secretary General
I have had the honour to be part of the development team producing this FITA
Coaches Manual ‘2nd level’ or ‘Intermediate level’ as we have come to know it, and
now I have the pleasure of introducing this product to you.
The detail in this manual has been submitted by many of the top coaches and
archers from around the world and gives a broad view of their thoughts and spe-
cialised techniques. With the writers of the articles coming from all of the five con-
tinents there were many views and methods of coaching and of development pro-
grammes etc. The team assembling the data have collated some of the differing ide-
as into the articles resulting in the finished manual you now have before you. What
ever continent or Member Association to which you belong, there should be some-
thing in this manual that will help with the development of your coaches which will
benefit your archers. As these coaches/archers skills develop their enjoyment level
will increase. This enjoyment will develop enthusiasm which will become a display
window for archery and help bring many new people into our sport.
The technical development of equipment is growing faster than it has ever done
before; and we as coaches have to keep abreast of the technology that is helping to
drive the scores higher and higher. The FITA office and the Coaches Committee are
already contemplating developing the ‘3rd level’ Coaches Manual.
Back to this ‘Intermediate level’ Coaches Manual, I would like to thank Pascal
Colmaire for his enthusiasm in overseeing the inauguration of this manual, without
his enthusiasm I’m sure this manual would still be in the production state. I would
also like to thank the members of the FITA Coaches Committee who are Hyung
Tak Kim – Korea, and Josef Preisser – South Africa, both of these coaches have
dedicated hours of work to this manual and I truly thank them for the time they
have given so willingly. Also, behind the scenes there is the staff in the FITA office
that has helped enormously; I offer my gratitude and thanks to all these people.
May your coaching bring you and your archers the rewards you seek.

Best regards,

Ken Bearman
Chairman – FITA Coaches Committee
Introduction

FITA strongly believe that some competition between the National Archery Coach-
ing Certification Programs (NACCP) is good and can generate significant progress
in archery coaching.
Countries without yet a National Archery Coaching Certification Program
(NACCP) are strongly invited in developing one for their domestic use and growth.
For that purpose, they can ask the authorization of using the NACCP from another
country, or get “inspiration” from several ones.
On top of these alternatives these countries can also use the Coaching Educa-
tion Materials produced by FITA, for their NACCP.
The FITA Coaches Committee has started in 2003 to produce some Coaching
Education materials, with first a Level 1 Coaching Manual, then a Power Point pres-
entation for assisting the Coaching Course Conductors in educating the novice
coaches, then in 2004 the FITA Beginner Awards Program (BAP) and a Level 1
Coaching video in 2005. The countries without a NACCP yet, are invited to use
these FITA Coaching Education Materials - if these items are relevant for educat-
ing their archery coaches. The FITA Member Associations wishing to use and/or
translate any of these FITA Coaching Education Materials should contact the FITA
office. They will receive a good assistance.
It is a pleasure to terminate a new FITA Coaching Education Material: the FITA
Level 2 Archery Coaching “Manual”. Below you will find out the principle on which
this curriculum has been developed.
The FITA Coaches Committee has identified three levels of coaching educa-
tions, briefly:
• Level 1: leading to the competencies in teaching a generic basis to the various
archery forms to the novices.
Note: The coach usually does not know what kind of bow and which disciplines the
novices will practice in the future.

• Level 2: leading to the competencies in “perfecting” the archery skills of the

archers who have concluded the level 1 program and who whish to:
• Become specialist with one bow division in one or two archery dis-
ciplines.
• Start some local and regional competitions

• Level 3: leading to the competencies in training athletes in order to achieve the

highest competition results, i.e. making training plan and ensuring its
implementation. At this level, the coach should be able to make pro-
gressing various skills fields (Physical, Psychological, Technical…) in
a predetermined duration (one year for instance).
Regarding The Level 2
Coaching objectives
At this level 2, the coach has usually to take care of archers who have completed the
level 1; hence have acquired a generic basis to archery. These “initiated” archers are
now ready for choosing their own archery equipment division and archery disci-
plines; in other words, they need the assistance of a coach for getting specialized in
one type of bow (Recurve or Compound or Barebow or Traditional bow) and one
or two archery disciplines (for instance Outdoor Target during the warm season
and Indoor Target during the cold season, or Outdoor Target and Field Archery).

Modular format
Pending the “sensibility” of his/her club, the coach will need a coaching speciali-
zation that meet the wish of specialization of the archers he/she has to take care
of. This is why the FITA Coaches Committee has presented this curriculum under
various “modules” allowing an education “à la carte” of the level 2 archery coaches.
For instance a coach could have a use of the module “Archers with Disabilities”, be-
cause his /her club has always been open to this public due to some close relation-
ship with a rehab center for instance. Another example: a coach could have no need
of the Compound module, or the Field Archery Module, since in his/her country,
only the Olympic form of archery is practiced.
Nevertheless the FITA Coaches Committee strongly suggests to all level 2
coaches to pass the following modules for delivering good coaching services: “AR-
CHERY ANATOMY, WARM-UP and PHYSICAL CONDITIONING” – “CODE
of ETHICS” – “FIGHT against DOPING” – “PHYSIOLOGICAL BASIS of AR-
CHERY” – “PSYCHOLOGY” and “TRAINING PLAN”
It will be up to the FITA Member Associations that will use the FITA Level 2
Coaching material to make these modules mandatory or not.

Profile of the archers to work with

As already stated “At this level 2, the coach has usually to take care of archers who
have completed the level 1…” – See “Coaching Objectives” above chapter for more
details. On top of that, for elaborating the level 2 Coaching curriculum, the FITA
Coaches Committee has also taken in consideration the following common profile
of the archers at this level, met in many countries. At this level 2, the coach has often
to take care of archers for whom archery is their main hobby. Most of them wish to
become good archers, and for that purpose some of them – but not all of them - are
willing to do “some” physical and/or psychological developments once in a while,
but they wish to dedicate most of their free time for shooting arrows with a bow.
Most of these archers will give a try to some archery tournaments, and some of
them will compete regularly, but as “recreational competitors”. Due to the profile of
the level 2 archer, the “Sport Generic modules” such as Anatomy, Physiology and
Psychology are just delivering some basic education to the coaches in the FITA
level 2 curriculum. For learning how to develop / refine the skills from these sport
fields (in other words, for “real” sport training), the coach will have to challenge
the level 3.

Importance of the level 2

Many FITA Member Associations have reported a lack of coaching at the level 2,
as a serious issue for the growth of archery in their country. It seems that in most
of their archery clubs, the entry-level program (level 1) is usually properly ensured.
But once this level completed, most of the “new” archers are facing a lack of guid-
ance in equipment selection, equipment tuning, shooting skills advices, prepara-
tion to fist competitions, rules education, equipment maintenance… until that:
– they drop archery for another sport, explaining a part of the huge turnover with-
in some countries
– the best ones will join a regional team, where a coach will take care of them.

Modules writing and quality

These Level 2 Archery Coaching modules have been written by some of the best
world experts in the respective field. Hence you will notice several consequences;
just to name few:
• The modules are built and written differently, pending their author
• The standard is pretty high!

Let me restate the biggest thanks from FITA to all contributors, from whom you
will find the list and pictures in the printed version of this curriculum. Without
their invaluable - but free – contribution to this long and important work, I don’t
know how FITA would have been able to make this coaching material available.
As FITA Development (and Coaching Education) Director, I hope that these
level 2 modules will help the FITA Member Associations in better educating their
level 2 archery coaches and by consequence in better coaching their archers who
have completed the entry level program, since these two (linked) objectives are
among the highest priorities of the FITA Department I am in charge of. But also as
an archery and coaching lover since… a while!

Best regards to all the persons involved in archery coaching.

Pascal COLMAIRE
FITA Development and Education Director
Contributors

Caner Açıkada (TUR)

Don Rabska (USA)

Ken Bearman (GBR)

Tom Bil (AUT)

R. William Body (USA)

Matt Cleland (USA)

Pascal Colmaire (FITA)

Françoise Dagouret (FITA)

Lydie Depiesse (FRA)

Bruce Dillon (AUS)

Emin Ergen (TUR)

Helen George (GBR)

Josep Gregori (ESP)

Karole Hibner (POL)

NG Poh Khoon (MAS)

André Korlaar (NED)

Viktor Mikhaylenko (UKR)

Tim Mumphrey (USA)

Marjan Podrzaj (SLO)

Josef Preisser (RSA)

Alan Pritchard (GBR)

Bert Smith (GBR)

Kim Hyung-Tag (KOR)

Pako Verkoelen (NED)

 Standard Bow 15

Ann Web (GBR)

Bill Wee (SIN)

Hakan Balcı (TUR)

Robert C.W. Smith (USA)

16 FITA Coaching Manual Intermediate Level
FITA
Coach’s
Manual

CODE of ETHICS
Module

 dertaking. This should include the responsibility toward
FITA Coaching Manual the archer parent and family, and colleagues of the ath-
Intermediate Level lete, their employer and the organisation under which
umbrella they are operating, i.e. club, county, country
and FITA.
Module
2. Role of the Coach
CODE of ETHICS To gain respect you have to give respect, and when
you give it make sure that it is genuine and sincere.
Contents Coaches play a vital role in the progressive development of
their archers. How coaches communicate with the archer
Preamble_ __________________________________________ 1 and the atmosphere they create often determines whether
Role of the Coach__________________________________ 2 the interactive experience is beneficial or detrimental.
Dignity______________________________________________ 3 Based on this, coaches should adopt a positive approach
Integrity in Relationships_________________________ 4 to coaching. This should be based on good common sense
Professional Competence_ ________________________ 5 and incorporate several basic principles to teach the cor-
Personal Standards________________________________ 6 rect execution of the shot from the beginning.
Confidentiality_____________________________________ 7 2.1 Give plenty of praise and encouragement. When
Coach Responsibility______________________________ 8 people are learning and refining newly adopted
skills, coaches should provide plenty of genuine
praise and encouraging statements that are related
1. Preamble to the skills and performance of the archer.
Coaching within the sport of archery can contribute with 2.2 Give praise sincerely. If coaches are not sincere with
the development of individuals in their chosen sport. It their praise and encouragement, they will lose their
is used as a process for developing archery and coaching credibility with the archers they are coaching.
skills which when used will enhance the archer’s ability, 2.3 Develop and produce realistic expectations. It is im-
consistency and enjoyment of shooting the bow. perative that coaches and their archers have realis-
Every coach should respect and protect each person’s tic expectations that are based on each individual’s
human and civil rights, and should not participate in any abilities.
unfair discriminatory practices or condone such activities. 2.4 Give praise for effort as much as outcome. For some
It is essential to establish and maintain a standard of archers, winning events may be an unlikely achieve-
ethical behaviour what ever level of coaching is being un- ment, but trying to succeed by giving maximum ef-
dertaken. The coach should work within an agreeable eth- fort is attainable by all those involved.
ical framework that is acceptable to them, the person they 2.5 Give praise for correct techniques and performance,
are coaching and the national guidelines of the country in not just outcome. Coaches should remember to en-
which they are coaching. The principles of responsibility courage archers to improve their skills, they should
detailed in this document provide the basis of core values also provide encouraging feedback to the archer
for good progressive coaching. when they have produced a good technique but are
This code of ethics for coaching is a framework within less than successful with the result. Winning at the
which to work; and lists a series of guidelines rather than expense of skill development will lead to failure at
a framework of rules. the more advanced levels of archery participation.
It is expected that archery coaches will encounter 2.6 Employ a ‘sandwich’ approach to correcting mis-
ethical standards in many areas; they must respect the takes. Such an approach focuses on providing a cor-
integrity and confidentiality of the athlete at all times rective instruction sandwiched between two posi-
and reject any forms of abuse what ever level or guise tive and encouraging statements. Also by making
this may take. the archer aware of the mistake, is often an opening
Coaches who adopt this code of conduct for coaches for correction.
should accept the responsibility of the task they are un-
 Code of Ethics 3

2.7 Coaches should adopt a positive and genuine ap- the archer and that they are in accordance with the
proach to coaching. age, ability and experience of the archer and will not
2.8 A coach should help archers set realistic but chal- cause any incapacitation.
lenging and attainable goals. 4.3 The coach should be responsible for the conduct
2.9 Coaches should ensure that training and practice are of their archers and must discourage any behaviour
enjoyable and always end on a positive note. that would bring them, the archer or sport into dis-
2.10 Coaches should not expect children or juniors to repute, whether this is in training, travel or competi-
perform as miniature adults but give consideration tion.
to their age, physical attributes and ability. 4.4 Coaches must treat all opponents with respect
2.11 Coaches should help archers to define success by whether it is in victory or defeat, and should encour-
achieving personal goals that have been set by mu- age their archers to act similarly. It is the coaches’
tual discussion and agreement. These goals should duty to prepare their archer to respond to success
be recorded so that they can be referred to through and defeat in a cordial and dignified manner.
the progression of improvement and time. 4.5 Coaches must be able to present any evidence of
documented qualifications on request and must not
3. Dignity refer to or display any item that falsely implies any
Safeguarding the dignity of the individual is a fundamen- sponsorship or accreditation qualifications.
tal requirement of being a coach.
There shall be no discrimination between participants 5. Professional Competence
on the basis of race, sex, ethnic origin, religion, philo- The coach should take the limits of their knowledge
sophical or political opinion, marital status or any areas and capacity into account; and should not assume
that would be offensive or cause an aggravation to any responsibility if they are not sufficiently prepared
person the coach is likely to come in contact with. for the task at hand.
3.1 No practice constituting any form of physical or 5.1 The coach should recognise and accept when it
mental injury to the participants will be tolerated. is necessary or appropriate to refer their archer to
All doping practices at all levels are strictly prohib- other coaches or sport specific specialists for further
ited. Any form of inducement to indulge in, or par- development. It is also their responsibility, where
take in, any drug abuse will be contradictory to the appropriate, to verify the competence of the per-
Code of Conduct for Coaches. son or organisation to which they are referring their
3.2 All forms of harassment or abuse against participants archer.
or spectators; be it physical, mental, professional or 5.2 Competence to coach should normally be verified
sexual, are prohibited. by documented qualifications, or documented evi-
dence of performance. Competence cannot be in-
4. Integrity in Relationships ferred solely from prior experience.
Coaches must not encourage archers to violate the rules 5.3 The coach must refrain from working in an environ-
laid down by the official organisation/federation govern- ment that is unsafe or jeopardises the safety, or well
ing that activity. They should actively condemn any such being, of their archers or other participants.
action and encourage archers to adhere to, and abide by 5.4 Coaches should actively seek ways of improving
the spirit of the rules. their personal and/or professional development;
4.1 Coaches should not compromise their archer’s in- they have a responsibility to themselves and their
tegrity by condoning any activity that would present archers to improve their own ability and effective-
an unfair advantage. The coach must encourage and ness.
actively pursue measures that progressively develops
performance improvement in a safe and considerate 6. Personal Standards
manor and one that which will not jeopardise the Personal appearance is a matter of individual preference
archers well being for future performances. and culture but a coach should project an image of clean-
4.2 It is the coaches’ responsibility to ensure training liness and efficiency; and not project an image that would
and programmes they follow are directly relevant to offend either onlookers or the archers being coached.
4 FITA Coaching Manual Intermediate Level

6.1 Coaches must be aware of, and project an image 8. Coach Responsibility
of high standards of coaching to their archer, their The basis of responsible coaching carries the expectation
archers parents and families, other coaches, specta- that activities carried out by coaches will be beneficial to
tors, officials and all other persons that may be in the the archers they are coaching, and to the sport in which
vicinity or able to observe any activity being under- they partake. The implementation of this coaching ac-
taken. tivity is to improve the archer’s performance and at the
6.2 Coaches should never smoke when they are con- same time minimising the risk of injury by ensuring their
ducting a coaching or training session. knowledge is current and all their training programmes
6.3 Coaches should not drink any alcohol just prior to are well prepared.
conducting a coaching session. It may effect their 8.1 The coach should recognise and acknowledge their
decisions or competence to coach and may com- limitations and work within these limitations. They
promise the safety of the archers or spectators of the should accept the responsibility to refer their archer
session. It may also be offensive to archers to smell to other coaches or sports specific experts who have
alcohol on the breath of the person they are being more advanced knowledge than them selves, and
coached by, and breathing out alcoholic fumes does work with these people to enhance their archer’s
not portray a very good image of a coach in charge well being and/or performance.
of an important training session. 8.2 The coach should strive to enhance their knowledge
and coaching skills through research and personal
7. Confidentiality learning projects, and to ensure their training pro-
When a coach has a good working relationship with an grammes enhance their archer’s well being and/or
archer it is inevitable that a great deal of confidential in- performance and does not harm or hinder them in
formation is interchanged and sometimes recorded. It any way.
is imperative that the coach and archer agree on which 8.3 The coach must be responsible for their archer or team
of this data is regarded as confidential, this confidential and themselves in the pursuit of professional compe-
information must not be divulged to any person or per- tence both in training and competition through well
sons without the express approval of the archer/parent balanced and appropriate training programmes.
or guardian. 8.4 The coach must ensure that all training exercises and
Coaches must not disclose information entrusted to training programmes are appropriate for the person
them in confidence. Any disclosure of information must they have been designed for, and take into considera-
not be for personal gain or benefit, nor be undertaken tion, age, health, ability and experience of that per-
maliciously to damage the reputation of any person or son.
organisation. 8.5 The coach must take into consideration the individ-
Some person, persons or organisations may have a uality and ability of each team member when con-
need/right to have knowledge of some of this confiden- structing training exercises or training programmes.
tial information. It may fall on the coach to decide wheth- 8.6 The coach must constantly monitor their archer’s
er the disclosure of such information is in the best interest physical and mental condition and take the nec-
of the archer or sporting organisation. Some examples are essary or appropriate action, and to take this into
listed below: consideration when overseeing training exercises or
• Performance information for team or competition constructing training programmes.
selection. 8.7 The coach must be aware of every day pressures the
• Disclosure of information to doctors, the athlete’s archer may have, such as; educational, occupational,
parents or family where the health or safety of the and family or financial, and adapt their actions, in-
athlete may be in jeopardy. structions and training programmes accordingly.
• Disclosure of information to protect children or vul- 8.8 The coach must consider the archer’s well being
nerable adults from abuse. and future development when making decisions on
• Disclosure of information for legal or disciplinary re- whether the archer can continue competing if suffer-
quirements. ing from a minor injury, fatigue or minor ailment. It is
imperative that the well being and future development
of the archer are put before current performance.
FITA
Coach’s
Manual

ARCHERY ANATOMY,
WARM-UP,
and PHYSICAL CONDITIONING
Module

Intermediate
Level
 I. Archery Anatomy
FITA Coaching Manual 1. General anatomy
Intermediate Level To get a clear picture of what is actually happening in our
body, what anatomical structures are involved and how
they cooperate during the performance of a shot we first
Module need to know some basic anatomical knowledge from
ARCHERY ANATOMY, which we may derive special exercises to improve scores,
WARM-UP, to prevent injury or even to treat minor problems.
and PHYSICAL CONDITIONING Basis of the human body is the skeleton with bones,
Contents articulating in joints, surrounded by more or less special-
ized soft tissue (ligaments, capsules) and muscles, and
finally covered by the skin. Running in between and in-
side these tissues and finally penetrating into them we
find nerves, arteries and veins. Organs are located in three
cavities: skull, chest cavity, and abdomen. For archery
anatomy we may concentrate on bones, joints and mus-
cles and leave out the other structures mentioned, they
are of more interest in sports physiology.
There are a few names used for describing the different
positions in anatomy which are helpful for a better under-
standing of the following and should be known; they are:
– proximal = closer to the centre of the body; example:
the shoulder joint is proximal to the wrist joint;
– distal = further away from the body centre; example:
opposite of the above;
– lateral = more to the outer side; example: the shoulder
joint is lateral to the neck;
– Medial = more to the inner side; example: opposite of
the above.
– posterior = further back; example: the spine is poste-
rior to the navel
– anterior = further to the front; example: the opposite
of the above
As bones and joints are “passive” structures we need
muscles to get them moving. Muscles can only pull and
bring two points (origin and insertion) through which
they are attached to the bone closer together. Muscles
cannot push, although an archer is often told to “push
the bow arm towards the butt.” Origin as well as inser-
tion need not be limited to a small spot; it can be a line
or any larger area. We refer to the origin as the fixed point
and to the insertion as the moveable point. For example,
contraction of the biceps muscle of the upper arm moves
the hand upwards towards the shoulder; the origin of the
biceps muscle is fixed through two tendons at a front part
of the shoulder blade, it inserts with one tendon at the
forearm close to the elbow joint.
 Archery Anatomy, Warm-Up, and Physical Conditioning 3

The position of the whole muscle in relation to the

joint it moves gives a good understanding of what the
muscle in fact does. Same example, the biceps muscle is
located on the front side of the elbow joint, thus it will
bend this joint to the front.
Obviously, there must be muscles on the opposite side
of that joint to bring the bones back to their original posi-
tion or move bones to the opposite side. In our example
this would be the triceps muscle which is located on the
posterior side of the upper limb, thus it will stretch out
the bent elbow (bending to the back side is not possible
due to the shape of the elbow joint). Arising from the shoulder blade we have the socket for
Muscles which perform movement in opposite direc- the upper arm to build the shoulder joint. This joint is,
tions of another muscle are called antagonists, whereas due to a rather flat socket, very generously constructed to
muscles that help together for a certain movement are provide a maximum range of movements for the arm. It
called synergists. If a single muscle (agonist) is contracted is possible to raise the arm sideways (we call that abduc-
the antagonist has to relax and vice versa. If that does not tion) almost to the horizontal level without involving any
work properly it will result in cramps where (almost) no movement of the shoulder blade itself. Further abduction
intended movement can be achieved. needs movement of the shoulder blade as the upper arm
is pushing against the acromion (highest and most out-
ward point of the shoulder blade). Dislocation of the up-
per arm out of the socket at such generous movements is
avoided through the rotator cuff, a strong capsule around
the joint. The rotator cuff will be held under tension
through the supraspinatus muscle so that it cannot be
squeezed through the bone structures during movement,
particularly on abduction.

To be able to stand straight or to keep our body in a bal-

anced posture, no matter if standing or lying down, mus-
cles have a certain basic tension which can consciously be
influenced and altered. If, through exercises, one muscle
is well trained the antagonist will become relatively too
weak; such an imbalance is then followed by a change in
the usual joint posture. Knowing this, we should always
recommend strengthening not only the agonist but also
the antagonist, as well as symmetrically both sides of the
body, to keep the balance.
For archery, our main concern points towards bones,
joints and muscles of the shoulder girdle. Although a lot
of different anatomical structures are listed and described
below they do not work isolated but cooperate in several
ways, depending on different joint positions.
The basis of the shoulder girdle is built up by the up-
per part of the chest cavity (consisting out of spine, ribs
and sternum), shoulder blade and clavicle (see picture be-
low, seen from top of a human being).
4 FITA Coaching Manual Intermediate Level

2. Important muscles of the shoulder girdle and the Movements: it mainly prevents a squeezing of the ro-
back tator cuff during abduction of the arm, and helps a lit-
We distinguish several muscle layers between skin and rib tle for this movement.
cage where the bigger and larger ones more or less cover – Infraspinatus muscle: originates at the area below the
the smaller ones; it should also be kept in mind that mus- spine of the shoulder blade and inserts also at the up-
cles very rarely work on their own, a movement mostly per arm.
involves several muscles at the same time, sometimes
they achieve different movements when a joint between
two bones has changed its position.
Like describing different positions with special names
we also have special names for describing certain move-
ments in anatomy; they are:
– Abduction: away from the body to the side; example,
raising the bow arm to the side;
– Adduction: towards the body, coming from the side;
example, the opposite of the above;
– Ante version: away from the body to the front;
– Retroversion: away from the body to the back;
– inward rotation: explains itself; Movement: the strongest outward rotator of the arm.
– Outward rotation: explains itself. – Major Teres muscle: originates at the lowest medial
– Deltoid muscle: it covers the shoulder joint like a cap, and posterior part of the shoulder blade and inserts
its origin goes from the spine of the shoulder blade also at the proximal upper arm.
over the acromion to the clavicle; it inserts at the prox- Movement: inward rotation, adduction, retroversion
imal end of the upper arm. – Minor teres muscle: coming also from the posterior
medial part of the shoulder blade and going to the
proximal part of the upper arm.
Movement: inward rotator.
– Subscapular muscle: originates from the frontal side
of the shoulder blade and inserts at the proximal part
of the upper arm.
Movement: the strongest inward rotator; it also pre-
vents squeezing of the rotator cuff.
– Serratus anterior muscle: originates from the 1st to the
9th rib, passing alongside the chest cavity and inserts at
the medial frontal edge of the shoulder blade.

Main movements: abduction (the strongest muscle to

do that), inward and outward rotation (depending what
part of the muscle is activated).
– Supraspinatus muscle: originates in the groove over
the spine of the shoulder blade and inserts also at the
proximal part of the upper arm.
 Archery Anatomy, Warm-Up, and Physical Conditioning 5

Movement: pulls the shoulder blade forward, lowers

and rotates it; the only muscle which can actually pull the
bow arm towards the target.
– Major pectoral muscle: coming from the clavicle and
sternum (1st to 5th rib), going to the proximal part of
the upper arm.
Movement: mainly adduction of the arm and inward
rotation.
– Minor pectoral muscle: originates at the 3rd to 5th rib
and inserts at the coracoid process of the shoulder
blade.
Movement: moves the shoulder girdle more to the
front.
– Major and minor rhomboid muscles: they originate
from the spine (from the 6th cervical down to the 4th
dorsal vertebra) and insert at the medial edge of the
shoulder blade. They are situated in the layer below – Trapezoid muscle: also a wide muscle, originates from
the trapezoid muscle. the lowest posterior part of the skull, over the spine
Movement: they pull the shoulder blade a little up- (down to the 12th dorsal vertebra); it inserts at the
wards and towards the spine. They are actually respon- lateral part of the clavicle, at the acromion and at the
sible for “squeezing the shoulder blades”. spine of the shoulder blade.
– Biceps muscle: it originates at the front part of the Movement: the top part of it raises the shoulder blade
shoulder blade with two tendons, one at the socket of whereas the bottom part lowers it; it also squeezes the
the shoulder blade, the other one at the coracoid proc- shoulder blade towards the spine.
ess; it inserts at the forearm (ulna and radius) near the – Triceps muscle: it originates from the bottom part of the
elbow. shoulder joint socket (still at the shoulder blade) and from
Movement: it is the strongest muscle to bend and out- the proximal part of the upper arm, inserts at the back side
ward rotate the elbow joint. It also does the ante ver- of the elbow (ulna). It stretches the elbow joint.
sion of the arm.
– Latissimus dorsi muscle: the widest back muscle we
have, originating from the spine (from the 6th dorsal
vertebra down to the sacrum) and part of the dorsal
hip bone; it converges to the proximal part of the up-
per arm. On its way up there it presses the shoulder
blade against the rib cage.
Movement: strong adduction, as well as inward rota-
tion and retroversion.

The above picture represents a horizontal cross section through

the body at approximately slightly below the spine of scapula.
It gives a good impression how muscles are located and inter-
laced in the body. In the centre the big blood vessels (blue and
red) between the two halves of the lungs can be seen. The most
important, archery relevant anatomical parts are named.
6 FITA Coaching Manual Intermediate Level

Collaboration (in general) of these muscles when per- b) The string side: Biceps (for the elbow bend) and ma-
forming a shot: jor pectoral muscle bring the arm towards the string
a) The bow arm side: Raising the bow arm is mainly so that the fingers (with or without mechanical re-
achieved by the deltoid muscle, the triceps muscle will lease) can take hold of it; at the same time the deltoid
keep the bow arm (elbow joint) stretched. “Pushing muscle (and to a minor degree also the supraspinatus
towards the target butt” solely lies in the responsibility muscle which mainly prevents the rotator cuff from
of the anterior serratus muscle as it pulls the shoulder being squeezed in between acromion and most prox-
blade forward; as the clavicle prevents the shoulder imal end of the upper arm) is activated so that this
blade from being moved just around the chest cavity happens in an approximate horizontal level. (The ac-
to the front side the resulting movement actually pulls tivities of the finger muscles and where they are locat-
the shoulder blade and with it the bow arm in the di- ed is described below in the next paragraph). To pull
rection to the target. At the same time the rhomboid the string back to the anchor point several muscles are
muscles as well as the trapezoid muscle as antagonists now working together: the trapezoid and rhomboid
have to be relaxed (therefore no squeezing of the muscles move the shoulder blade towards the spine,
shoulder blade towards the spine on the bow side). To mainly the posterior part of the deltoid muscle and
prevent the shoulder from becoming “high”, mainly the infraspinatus muscle lead the upper arm back-
the latissimus dorsi muscle is activated. Major and mi- wards so that the elbow comes as close as possible to
nor teres muscle, as well as subscapular muscle rotate the extension of line B – C (see picture above). The
the arm inwards which prevents the elbow and fore- middle part of the deltoid muscle keeps the drawing
arm from being touched by the string on release (thus arm in the horizontal level or above. While pulling the
it is a rotation in the shoulder joint which brings the string back and coming to full draw the muscles situ-
elbow out of the way of the string; the elbow itself can ated on the back side of the shoulder joint are holding
just be bent or stretched). The minor pectoral muscle against the draw weight of the bow, also the muscles
moves the shoulder girdle of that side up to a certain which bend the fingers must work as otherwise the
extent more to the front so that the centre of the shoul- string or a hand-held release would slip out of them,
der joint (“A” in the picture below) comes closer to the as well as part of the biceps muscle and a few smaller
line between anchor point and pivot point at the bow muscles.
handle (“B” – “C” in the picture below); this alleviates
the back muscles their work in compensating for the To overcome the peak weight some compound archers
force vector created in this latter line (B – C); twisting move their elbow closer to the trunk and downwards.
the trunk a little clockwise (seen from top; with right- They do this instinctively to use additional muscles and
handed archers) can even increase this mechanism to strengthen the pulling muscles in using a more effective
from a physical point of view, because the line through position. The peak weight has to be overcome in a rather
the centre of both shoulder joints gets more parallel to unfavourable position for the shoulder joint and muscles.
the line A – B, thus giving relief to the back muscles for The angle between upper arm and the line through both
their work against the force coming from B. shoulder joints has not yet reached 90°, so that the mus-
Beginner archers tend to bring the bow shoulder too cles which have to pull further are still much elongated
much to the front without sufficient inward rotation of and have to battle with a long lever (upper arm) as well
their bow arm, thus suffering from painful hits of the as a poor physical relationship between their origin and
string on the elbow. insert. In bringing the elbow closer to the trunk firstly the
lever situation of the pulling muscles is improved and sec-
ondly the strong biceps muscle assists to overcome the
peak. This simple trick helps to pull further back but is
bad form. Moreover, the hand holding the release will be
moved downwards, and whilst the bow hand is still keep-
ing its position, this could have a disastrous effect: in case
the string loop or the rope of the release would break just
in this moment the arrow would be shot way over the tar-
 Archery Anatomy, Warm-Up, and Physical Conditioning 7

get and might cause an accident. So, not to run any risk, gers and metacarpus, and insert at their most distal
we should either teach such archers to do special muscle end. In general, all muscles located on the palm-side
exercises to become capable of pulling the string back in a of the hand bend the fingers; those situated on the
horizontal level or we should convince them of reducing back-side of the hand will stretch them.
their draw weight.
c) Deep grip versus shallow grip (release hand):
Differences between recurve and compound archers when holding the string at full draw: holding the
at full draw: string with just the finger tips needs an extreme ten-
When just simulating the position at full draw the back of sion of those muscles bending the fingers, otherwise
the hand normally would point upwards. the string would slip away before it should. The release
– With recurve archers the hand has to be twisted out- then happens out of a very tensed condition; in con-
ward (so-called supination) which is achieved by a trast, using a deep finger grip the lever between the
small muscle called supinator muscle (situated at the finger joints becomes more effective, thus needs less
two bones of the forearm near the elbow joint) which tension. Although the way of the string around the
is assisted by the biceps muscle. entire end part of the holding fingers is now longer,
– When shooting a wrist-strap release these muscles are the release happens out of a much less tensed status
relaxed as the back of the hand is in its natural posi- and therefore will be smooth, see picture below.
tion.
– When shooting a hand-held release normally the
hand is rotated inwards (so-called pronation) to bring
the back of the hand with its knuckles towards the jaw
bone. This action is done by two small muscles namely
pronator teres and pronator quadratus muscle. Obvi-
ously, the biceps muscle has to be relaxed to make this
inward rotation possible.
The above said shall serve as just a rough description d) High grip versus low grip (bow hand): if the
what happens with arm and shoulder muscles when per- bow hand is kept relaxed the archer will per-
forming a shot. Also other muscles of the trunk come into form a low grip where the thumb ball is pressed
play but don‘t have such a big role in that game. against the grip of the handle. The tension in this
ball may vary from day to day, depending on the
3. Other muscles used in archery overall physical condition on a day; if that con-
a) Muscles of the neck: in the neck area we have a dition is good, the tension will also be good and
lot of small muscles which provide for turning the vice versa. With a poor tension in this ball the
face towards the target, but (to keep it as simple as “way through the clicker” might become long-
possible) the main rotator muscle of the head shall er and longer. In compound archery this issue
be mentioned, this is the sternocleidomastoid mus- does not play a role as they normally do not use
cle; it originates at the sternum and medial part of a clicker. Also, with a low grip the pressure point
the clavicle, its insertion is at the lower back side of is further away from the arrow rest.
the head, the so-called occiput. Tension of the right
sternocleidomastoid muscle turns the head to the Should the archer decide for a high grip they additionally
left and vice versa. have to apply tension on those muscles which bend the
wrist joint. This tension has to be kept equally from shot to
b) Muscles of fingers and hand: There is a whole shot which needs a lot of practise to achieve that. Moreo-
bundle of muscles coming from the elbow and con- ver, all other muscles which can move the wrist joint have
verges towards the hand and fingers. These are the to be tensed in order to stabilize the wrist joint during the
major muscles for moving fingers and wrist joint. Of whole shot performance. With a high grip the pressure
course, there are several others more, smaller mus- point is closer to the arrow rest (see x-ray pictures below).
cles which originate at the proximal end of the fin-
8 FITA Coaching Manual Intermediate Level

the capsule around the joints between holding fingers

and metacarpus will be elongated a little to enable the
stiff trigger finger to move towards the trigger of the
mechanical release. Most top archers prefer this way
of using a mechanical release. What really happens (is
there a subconscious movement of the trigger finger
or not?) is still to be examined and sorted out by neu-
rological research.

II. Another way to use a mechanical release is to keep up

Low grip back tension and use the trigger finger, no matter if
wrist-strap release or hand-held release is used, like a
rifle shooter, shall mean consciously bend this trigger
finger on purpose when everything is done right and
the archer feels ready to let go.

e) Muscles of the legs and buttocks:

High grip

Differences between recurve and compound archers with

their release hand:
– The recurve archer is supposed to relax the tensed fin-
gers to let the string go. The fingers open passively, this
is not an active opening of fingers; it is as if a bucket
full of water or sand is just incidentally slipping out
of the tensed fingers. Super slow motion pictures have
shown that the fingers are almost immediately slightly
bent again when the string has moved forward just a
few centimetres.
– Compound archers may use two ways of getting the
trigger going:

I. They keep a certain tension in their trigger finger to The main muscles are the gluteus maximus muscle, quad-
form it like a stiff hook; then they increase back ten- riceps femoris muscle, biceps femoris muscle, triceps
sion and pull more and more against the wall until the surae muscle, anterior tibialis muscle and several others
trigger goes; if a wrist-strap release is used the strap smaller muscles which should not expressively be men-
will squeeze the skin and slide slightly towards the tioned in this manual.
wrist joint; thus the stiff trigger finger is moved to- Obviously, these muscles help together in achieving a
wards the trigger of the mechanical release and finally firm stance, tighten the joints of the lower leg.
gets it going. With a hand-held release, for example a
thumb release, most probably the fingers holding the f ) Some coaches recommend a square (classic) stance,
mechanical release will open slightly or, also thinka- others an open one. Human beings are extremely
ble, the capsule (soft tissue) around the wrist joint and
 Archery Anatomy, Warm-Up, and Physical Conditioning 9

logically and economically built up. The square stance or downhill shots to achieve the necessary bending of the
needs the least effort in muscle activities. trunk to keep the shoulder girdle in line with the target.
Let’s imagine a person standing relaxed in upright po- With an open stance the situation is completely dif-
sition in front of us; if we draw a line through the centre of ferent as there is extra muscle strain to bring the body
the hip joint, the knee joint as well as the ankle joint then out of balance on purpose. The top part of the trunk, the
this line would be perfectly straight (it is called “Miku- shoulder girdle, cannot be rotated (or just very slightly),
licz line”); of course, this is valid for both legs in a healthy thus the position of the shoulder blades and arms stays
person. If we draw then another line through the centre of the same as with the classic square stance (they are in
both hip joints the angle between this line and the Miku- line towards the target). Yet, the location of the feet has
licz line is 90° on either side, and finally, the spine is rest- been changed, so there must be a rotation of the body
ing again in a 90° angle on the centre of this horizontal in between the feet and the shoulder girdle. All joints
hip line. located in between will be involved as the body always
strives for harmonic balancing of any imbalance. There
will be a slight rotation in the ankle joints and knee joints,
more rotation is possible in the hip joint of both sides as
well as in the little joints between the lumbar vertebrae
(the ribs prevent major rotation in the chest region of
the spine). The rotation causes asymmetric strain on
ligaments around and cartilages in the joints. Mostly, the
archers also lean their upper body forward which leads to
a weight distribution of 60-70% on the front of the foot”
and 30-40% on the heels.

As seen from the side also a straight line would run

through the ankle joint, hip joint and through the ear up
to the vertex. The weight distribution is approximately
60-70% on the heel, 30-40% on the front foot. This per-
son’s stance is then in complete balance with almost no
muscular effort. Bringing the feet “shoulder width” apart
would increase the area of stance, thus making it more
stable without any extra strain.
The balance of this stance will be slightly disturbed by
holding a weight of about 2 kg (the bow with accessories)
on the stretched out, abducted arm. This will bring more Deep back muscles (left) and their force vectors (right.)
load to the leg of the bow side, the trunk tends to get bent
to the bow side, thus the trunk muscles of the string side In theory it is thinkable that the inward rotation of the
have to compensate for that imbalance. The main muscles bow arm (remember latissimus dorsi muscle above) is
to achieve that reach from the hip bone and run more or supported by an open stance as through the body rota-
less parallel to the spine up to the neck have several ori- tion this muscle becomes a little elongated (the upper
gins and insertions on their way; they belong to the so- part of the chest cavity rotates away from the hip bone
called longitudinal muscle system of the back, represent on the bow side), thus more effective. So far, there is no
the deepest layer of back muscles. Obviously, these mus- proof but should be considered possible that this way of
cles are also important in field archery with uphill and/ standing has negative effects on the skeleton (towards a
10 FITA Coaching Manual Intermediate Level

scoliosis) when shooting 300 – 500 or more shots per day – standing on both legs, keeping your thighs together,
over a period of several years. bend one leg in the knee, take hold of the foot in front
of the ankle, hand and foot pulling against each other;
II. Warm-up exercises feeling the stretch in the thigh
In archery we usually don’t have a lot of movement dur- – standing in upright stance; arms stretched out to your
ing a competition. Our sport is considered to be static. side shoulder level, alternating palms facing down and
Therefore it is recommendable to do warm-up exercises palms facing up (shoulder rotation)
to compensate at least partly for the side effects of long – Stand with your legs fairly wide apart, feet parallel,
lasting standing. twisting in the hips bringing the upper body over one
Effective warm-up exercises increase the body’s ca- leg to reach the calf or the ankle with the hands.
pabilities, performance in training and competition will – Standing in upright stance; left arm stretched out to-
become better. Through warm-up exercises the circula- wards the ceiling, right arm is bent in the elbow, right
tory system, bones and joints, as well as the muscles are hand holds on to the left elbow, gently pulling the left
prepared for the coming stress, not to forget the positive arm behind the head.
effect on the psyche in reducing anxiety and possible lack – Standing with the legs fairly wide apart, feet paral-
of self-confidence ahead of a coming event. lel, reach down with the hands to the floor, making
Moving larger muscle groups in warming-up exercises sweeping motions in front of you from side to side.
increases the body temperature, blood will be drawn out – Standing in upright stance; keeping arms loose at your
of the digestive system (that’s why you should not prac- sides, rolling the shoulders forward and backwards.
tise or compete right after a meal), the blood vessels will – standing in upright stance; turn the head to the right,
be widened, thus the circulatory situation in the muscles then to the left, then bring the chin towards the chest,
as well as in the brain will improve thus more oxygen is lift the chin up until you see the ceiling; then bring the
available. Improving the circulation is particularly neces- right ear towards the right shoulder and then left ear
sary to prevent trouble with the veins as the blood flow towards the left shoulder. Never combine these three
normally slows down during long lasting standing. separate motions into one uncontrolled circulation to
With increased body temperature resistances within the avoid harm for the cervical spine.
different tissues will be decreased, the archer will be able to – Standing in upright stance; arms stretched out in front
stretch better, to tense their muscles better, and to get more of you shoulder level, alternating a fist and a stretch in
stamina. Stretching exercises will increase the range of mo- the fingers.
tions. Outside the shooting range jogging, swimming, cy- – Standing in upright stance; hands in front of your
cling, dancing, stepping or cross walking are recommend- chest, fingers interlaced, bending and stretching both
able exercises. On the shooting range the facilities for us- wrist joints alternatively.
ing machines are limited; therefore warming-up should be – Standing in upright stance, firmly on only one leg; cir-
kept as simple but also as effective as possible. culate the foot of the other leg in the ankle joint, start
The following exercises shall be considered a sugges- with clockwise and change then to counter-clockwise
tion; everyone may change them or include different ex- motion.
ercises in their own program; where possible all following – Close with a final jogging on the spot.
exercises should be done on both sides:
– Jogging on the spot, alternating slowly and quick; side III. Simple exercises for the shoulder girdle
jumps with both legs to the right and left. 1. General
– Take a long step forward with one foot, bend the knee Muscle exercises will increase the basic strength of mus-
of the front leg, and stretch the back leg out straight cles, improve the speed of contraction, and also increase
behind you as far as possible, keeping the heel on the the local and dynamic endurance. After a certain period
ground. of exercises the amount of contractile proteins (Actin,
– Standing in upright stance, arms stretched out above Myosin) will be increased so that the maximum strength
the head, holding on to one thumb and stretching over per cm² will also increase.
the other side. Basically, there are four ways of building up muscle
strength, either isometric or dynamic (or isotonic), ec-
 Archery Anatomy, Warm-Up, and Physical Conditioning 11

centric and isokinetic. The most important ones for our for example the back muscles. Some archers are using ma-
purposes are isometric and dynamic. With isometric ex- chines in fitness rooms on a regular basis which is, in prin-
ercises there is no change in the position of a joint, the ciple, a good idea. However, it is the archery coaches’ and
exercise consists out of an attempt to move something. not the responsibility of any owner of such centres to sort
For example, to build up the biceps muscle the trainee sits out exactly the necessary exercises for their students.
in front of an extremely heavy table and tries to lift it up. Besides, there are so-called chest expanders on the
The biceps muscle will be tensed at its maximum, but the market available with which very efficient exercises to
table can’t be moved. These exercises should be held for strengthen the shoulder girdle are possible. These ex-
some seconds. If held for too long the energy supply in panders normally have five (rubber) strings in between
the muscle cells will become uneconomic, thus muscle two grips and provide for a wide range of exercises. They
sore will result but not necessarily increase of strength. come out in different strengths, from 20kg up to 100kg,
The ability to hold a certain weight or load for a certain thus using for example just two strings on a 20kg expand-
time depends on the maximum muscle strength. Is the er will give you 8kg, and the same number of strings on
load not more than 15% of what could be held at the most, a 100kg expander would then have 40kg at full draw. For
it could be held more or less in eternity. Is the load in- a start the student should use as many strings as they can
creased to 40% it can only be held up to about 2 minutes. handle the exercises 2 – 3 times rather quickly but feels
The reason for this decrease in time is that the blood (and strain coming up thereafter. Working with expanders can
thus oxygen) supply of the muscle decreases due to an be done everywhere, is cheap and still very effective.
increase in pressure inside the muscle fibres. The maxi- The following program demonstrates seven simple ex-
mum effect in isometric muscle exercises will be achieved ercises to increase muscle strength for the shoulder girdle;
when approximately 70 – 80% of the maximum muscle again, this shall just serve as a suggestion, everyone is wel-
strength is used and held for not longer than 6 – 7 sec- come to create new, helpful exercises. It is indicated if these
onds (alternatively: maximum load held 3 – 4 seconds); exercises are isometric or dynamic so everyone may derive
it is enough to do 3 – 5 such contractions per muscle per the number of contractions and duration of training.
day. An advantage of the isometric exercises is that every a. Side push-ups (dynamic): this exercise is particularly
muscle group can be built up according to our needs, and strengthening the anterior serratus muscle. Place your
such exercises take just a few minutes per day. feet against a wall or cupboard; the bow hand shall be
In dynamic (or isotonic) exercises there is a move- placed firmly on the floor, the whole body as well as
ment, the position of a joint will be changed. Again an the elbow of the bow arm should be kept straight dur-
example for the biceps muscle: try to lift a heavy dumb ing this exercise; let the shoulder blade move towards
bell just by alternatively bending and stretching the elbow the spine (simulating a high shoulder) and “push” it
joint. For isotonic exercises we normally recommend 12 away from the spine alternatively. See figure 1.
repetitions and three sets of 12 repetitions with a break
of 1 – 2 minutes in between. An advantage of the isotonic
muscle exercises is that at the same time coordination is
also improved as there is movement during contraction
and relaxation.

2. Special exercises
Through the general knowledge we now have in anatomy
simple but effective exercises to improve the strength
of muscles of the shoulder girdle may be derived. Some
archers are using a so-called “Thera-Band” or even the Figure 1
stronger “Deuser-Band”, however, they don’t have a suita-
ble grip and they seem to be too easy for a healthy person b. Bow arm inward rotation (isometric): place your bow
to improve the muscle strength needed in top archery. Us- hand on the frame of a door or similar, keep station-
ing dumb bells needs additional equipment like a bench ary; lock the elbow and rotate the upper arm inwards
or similar otherwise it would get rather tricky to train up (clockwise for right-handed, counter-clockwise for
12 FITA Coaching Manual Intermediate Level

left-handed archers) so that the hollow of the elbow

moves out of the way of an imaginary string. Do NOT
just bring the shoulder forward closer to the imagi-
nary string line. See figures 2 & 3.

Figure 2 Figure 4

Figure 3

c. Shoulder pull-down (dynamic): sit down, the legs

straight in front of you; place your hands to your side and
Figure 5
lift up your body. If your arms are too short to achieve
sufficient lift-ups use a book or a brick under the palms
of your hands to get better results. See figures 4 & 5.
d. 1st expander exercise (dynamic): upright stance; arms
stretched out with the hands above the head; keep the
arms stretched and lower to shoulder level, pulling
the expander apart sideways with strings in front of
the chest, lower the arms until the expander is relaxed
again. See figures 6, 7 & 8.
 Archery Anatomy, Warm-Up, and Physical Conditioning 13

arm is stretched out towards the ceiling, the other arm

is stretched out towards the floor; holding on to the
expander, stretch to your maximum and relax (simu-
lates again a high shoulder on the side where the arm
is stretched towards the floor). This exercise should be
done on both sides. See figures 9 & 10.

Figure 6

Figure 9

Figure 7

Figure 10

f. 3rd expander exercise (dynamic): stand with the feet

fairly wide apart, right leg straight with foot parallel,
the left leg is bent in the knee to an angle of approx
90°; place the left elbow on the left knee; one end of
the expander is very securely (!) hooked underneath
the right foot, the other end is held by the right hand;
pull the expander across your chest towards the left
shoulder and relax again. When doing this you should
Figure 8 be looking towards your left shoulder to reduce risk
of injury should the expander come loose from under
e. 2nd expander exercise (dynamic): in this exercise the the foot. Should be also done on both sides. See fig-
expander is used behind the back; upright stance; one ures 11 & 12.
14 FITA Coaching Manual Intermediate Level

Figure 14

Figure 11

Figure 15

h. 5th expander exercise (dynamic): this exercise is parti­

cularly helpful for compound archers. Have an upright
stance; one handle of the expander securely fixed with
the foot of the bow arm side; the other handle shall be
lifted up to the horizontal with the bow arm stretched
out (abduction). Make sure that the bow hand takes
approximately the same position as if holding a bow,
Figure 12 as otherwise muscles which are not used for holding
the bow will be strengthened. See figures 16 & 17.
g. 4th expander exercise (dynamic): upright stance; arms
are stretched out in front of you, shoulder level, hold-
ing on to the expander; pull equally to the sides until
the strings touch your chest; come back to starting po-
sition, keep arms stretched throughout. See figures 13,
14 & 15.

Figure 13
Figure 16
 Archery Anatomy, Warm-Up, and Physical Conditioning 15

Literature and origin of the illustrations

Debrunner, A. M., Orthopädie, Die Störungen des Bewegungsapparates in
Klinik und Praxis, (1988), ISBN 3-456-81665-0
Hess, H., Montag, H.-J., Sportverletzungen; Hrsg. Luitpold-Werk, München,
5. Aufl.
Sobotta, Atlas der Anatomie des Menschen (CD-ROM-Version 1.5), Hrsg.
Urban&Schwarzenberg (ISBN 3-541-17492-7)
Waldeyer, A., Mayet, A.,: Anatomie des Menschen, (1980), Hrsg. Walter de
Gruyter, (ISBN 3-11-005733-6)
Wilmot K., personal informations 5/2005
Elizabeth Andrews, “Muskel Coaching”, “Angewandte Kinesiologie in Sport
und Therapie”, VAK Verlag für Angewandte Kinesiologie GmbH, Freiburg
im Breisgau, ISBN: 3-924077-36-3

Figure 17

We used illustrations made by us and the following ones:

Page 3, left column: Tensed and relaxed muscle on joint,
from Elizabeth Andrews, “Muskel Coaching” (Ang-
ewandte Kinesiologie)
Page 3, right column, top: Chest cavity seen from
top, from Sobotta-CD “Anatomie des Menschen”
(Urban&Schwarzenberg)
Page 3, right column, bottom: Shoulder blades, from
Waldeyer “Anatomie des Menschen” (de Gruyter)
Page 4, left column: Deltoid muscle, from Sobotta-CD
Page 4, right column, top: Supra-/infraspinatus, from
Hess “Sportverletzungen”
Page 4, right column, bottom: Anterior serratus, from
Hess “Sportverletzungen”
Page 5, right column, top: Trapezius/latissiums dorsi,
from Sobotta-CD
Page 5, right column, bottom: Cross section through
chest cavity, from Sobotta-CD
Page 6, left column: Chest cavity, from Sobotta-CD plus
drawings from Josef PREISSER
Page 7, right column: Finger, from Sobotta-CD
Page 8, left column: x-rays from Josef PREISSER
Page 8, right column: Combination made by Josef
PREISSER from two pictures (upper and lower leg)
from the Sobotta-CD
Page 9, left column: Angles with an upright standing
person, from Debrunner “Orthopädie”
Page 9, right column: Deep back muscles, from Sobotta-
CD
FITA
Coach’s
Manual

BAREBOW
Module

Intermediate
Level
 1. Introduction:
FITA Coaching Manual Barebow archery and recurve archery are much alike,
Intermediate Level therefore in this barebow module we concentrate on those
elements of archery that are typical for barebow and refer
for the common elements to the recurve module.
Module The barebow is defined for competition by FITA rules.
BAREBOW  (FITA Constitution and Rules, book 4, Chapter 9.3). It
can be described as a bow that is shot without any extra-
Contents neous equipment such as sight, sight marks on the bow,
draw check indicators etc. Archers who want to shoot a
barebow must realize that barebow is mainly shot in the
FITA disciplines Field, 3D, 3DI and that barebow is not
1. Introduction_ _________________________________ 3 an Olympic discipline. There are indoor and outdoor
competitions for barebow.
2. Equipment_ ___________________________________ 3 Shooting a barebow is a good start for novices in the
2.1 Bow riser (handle)_____________________ 3 sport of archery. Beginners will without any instruction,
2.2 Grip_____________________________________ 3 most probably draw the bow and aim along the arrow,
2.3 Limbs____________________________________ 3 which is acceptable in the beginning of their learning. Af-
2.4 String____________________________________ 4 ter a while they will notice that there is more than just
2.5 Button (Plunger)_______________________ 4 drawing, aiming and release, especially when they shoot
2.6 Arrow Rest______________________________ 4 at different distances. In different parts of the world
2.7 Nock points and arrow nocks_ ________ 4 shooting traditional bows, with aiming over the arrow, is
2.8 Arrows___________________________________ 5 part of the culture.
2.9 Tab______________________________________ 5 Barebow archers develop a good feeling for their bow
and can later switch to a recurve or a compound bow if
3. Shooting Technique and Tuning___________ 6 they want to. Shooting a barebow is more and more ac-
3.1 Starting barebow shooting____________ 6 cepted as a learning process for beginners. In some coun-
3.2 Stance and body alignment_ __________ 7 tries, for example Sweden, beginners in archery shoot a
3.3 Drawing_________________________________ 7 few months with the barebow, to learn every aspect of
3.4 Aiming methods________________________ 7 shooting, with a feeling for the bow. After the barebow in-
3.5 Anchor point or ‘facial mark’_ ________ 8 troduction they make their choice for any discipline they
3.6 Gap Shooting___________________________ 8 wish to pursue.
3.7 Face Walking_ __________________________ 8 Instinctive shooting is a special method for using a
3.8 String Walking_ ________________________ 8 barebow. It is achieved by focusing on the target and re-
3.9 Combination of Face and String leasing the arrow without any conscious attempt to calcu-
Walking_ ________________________________ 9 late the distance to the target; the shot is executed with a
3.10 String walking with Gap Shooting_ _10 minimum of conscious visual references, such as locating
3.11 Release__________________________________10 the arrow point at a specific place of the target face pend-
3.12 Follow through_________________________11 ing the shooting distance. This form of archery can be
3.13 Analyzing_ _____________________________11 quite accurate, but takes time to master. The concentra-
3.14 Sighting corrections_ __________________11 tion required for this form of archery is not conducive to
3.15 Tuning__________________________________11 the shooting of the number of arrows shot in major tour-
naments. Barebow archers rarely use Instinctive shooting
in competition.
4. Conclusion_ __________________________________12
2. Equipment
5. Glossary_ _____________________________________12
According to FITA rules the un-braced barebow has to
fit through a ring of 12.2 cm diameter. Stabilizers are al-
 Barebow 3

lowed, but when mounted on the bow must pass the ring It is advised that the archer applies, with tape, some lead
test. (as used in fishing) on the lower part on the back of the
bow handle at the designated place. Now shoot some ar-
2.1 Bow riser (handle) rows at different distances and watch the performance of
A riser of the so called ‘shoot-through’ type is not al- the bow. By adding or decreasing the weight of lead the
lowed. Metal or carbon recurve risers are allowed for archer can determine the extra mass that needs to be put
barebow, any colour is permitted, even camouflage. It is in place to stabilize the bow; but when mounted the un-
recommended that the sight window is squared and high braced bow must be able to pass through a 12.2 cm ring.
enough to support ‘gap shooting’.
2.2 Grip
Take care that the bow grip has no contact beyond the
life-line of the archer‘s hand (no contact at the side of the
little finger). There is generally no sliding of the grip to ei-
ther side; the hand pushes towards the pressure point, the
bow should leave the palm of the hand straight forward.
Leave it up to the archer‘s feeling of comfort whether they
choose a high, a low or a medium grip. You can resize the
grip or even make a new (wooden) one.
Cover the bow grip with Vaseline, have the archer
shoot and check to see if their hand is sliding sideward. If
that happens, add a layer of material to the corresponding
place or scrape away on the opposite side. It is normal that
It is not allowed to have marks of any kind that may the archer’s hand moves towards the throat of the bow.
assist with sighting, in the sight window. The configura- If we put extra material to the grip, thus making it
tion of the cut-out of the window as seen by the archer at more suitable to our way of gripping, we are in danger
full draw should not show a ‘protrusion’ that can be used that slight inconsistencies in positioning the wrist joint
as a sighting aid. will change the groupings.
Additional mass may be added to the riser to stabilize
the bow. Some risers are manufactured with fixing points 2.3 Limbs
in the lower section to enable the attachment of weights. It is not allowed to have marks that could be of use in
The same result can be achieved if mass is added directly aiming, on the front side (inside) of the limbs. Barebow
to the riser if the bow does not have such fixing points. limbs should be ‘stiff ’, to maximize side stability, so that
Torque Flight Compensators may be mounted directly to the bow will not dance around on release. The following
the lower part of the riser. figure gives you an idea of the differences in limbs.
To determine the right balance of a barebow, so that
after the shot the upper bow limb does not move towards Material Speed of Limb Draw Feeling
the archer.
Wood Very slow Very weak

Wood/Fibreglass Slow Weak

The initial rotation of an un-
stabilised bow is the top limb Wood/Carbon Fast Weak to hard
rotates toward the archer.
Wood/Ceramic Fast Weak to hard

Wood/Carbon/
Very fast Hard
Ceramic
4 FITA Coaching Manual Intermediate Level

Note that barebow archers shoot up to 50 metres, uphill Hence, the arrow rest support arm position is critical to
and downhill. achieve good clearance.
Nock an arrow on the string and lay it on the arrow
2.4 String rest. Shorten or adjust the arrow rest support arm, so that
All kinds of string material and colours are allowed. The the end of the wire is not visible outside of the arrow shaft
centre serving should not have markings for aiming. The when observed from an overhead view.
heavier the string (the more strands) or the heavier the
centre serving (double serving), the slower the string.
The top of the centre serving may not exceed eye height;
otherwise it could be construed as being used as a meas-
uring aid.

2.5 Button (Plunger)

Any kind of adjustable pressure button is allowed as long
as the pressure point is not placed any further back than
2 cm (inside) from the throat of the handle (pressure
point). The pressure button is set up exactly the same as
for a “freestyle recurve bow”. Not Correct Correct

2.6 Arrow Rest 2.7 Nocking points and arrow nocks

Use a strong arrow rest. An arrow rest needs to be reliable All types of nocking points are allowed – Some com-
and sturdy for barebow archery. Most standard flip rests mercially available nock locators have the advantage of
are robust enough to withstand the pressure the arrow consistent thickness, but they can tend to break and are
puts on the rest at short distances when string walking. not suitable to fit thicker strings. When using the nock-
At longer distances (like 50 metres) there is little influ- ing points/arrow nocks combination, the angle between
ence of the arrow rest on the arrow flight. The draw point the string and the arrow doesn’t play a role, but the arrow
is close to the arrow; the arrow leaves the string close to a nocks of this arrangement are easily damaged by hits of
straight line and will have sufficient ‘clearance’ while pass- other arrows on the target. Take care to have an adequate
ing the arrow rest. spare supply; special nocks may not be readily available at
At shorter distances (like 30 metres) the archer’s fin- all archery outlets.
gers are placed low on the string, away from the arrow, When the arrow is shot from between the index and
which will create downward pressure of the arrow on the second finger (Mediterranean release), the arrow is more
arrow rest. On release the arrow may ‘jump’ from the rest. or less perpendicular to the string. When shooting with
A thick support arm (more than 1.5 mm diameter) causes three fingers under the arrow, the arrow takes up a sharp
the arrow to ‘jump’ even higher. angle with the upper part of the string. We can use two
nocking points to avoid the arrow nock sliding down
the string. Two nocking points on the string should be
mounted far enough apart to avoid pinching the arrow
between the nocking points.

Bad clearance causes bad grouping. With a long sup-

port arm of the arrow rest, there is chance that the fletch-
ing (or even the nock) makes contact with the arrow rest.
 Barebow 5

2.8 Arrows
Archers can shoot any kind of arrows with the barebow
but they have to be aware that they should be able to
As a starting position have reach 50 metres under comfortable sighting conditions.
the top of the bottom With this in mind an archer who intends to shoot alu-
nocking point approxi- minium arrows should have a bow with a draw weight of
mately 5 – 6 millimetres around 45 lbs. With medium weight aluminium/carbon
above square. arrows the draw weight should be around 42 lbs. With
light weight aluminium/carbon arrows a bow of 35 lbs
should be sufficient to reach the required distance with
ease. These suggestions will depend on the archers draw
A self-made nock point is a good and reliable alternative. length – with the longer the draw length the power stroke
Whichever type of nocking point being used, it is impor- will be longer; this will impart greater power into the
tant for consistency from string to string, that the nock- launch of the arrow.
ing point is always positioned at the same place on the See the selection chart from your manufacturer, or re-
string. fer to an Arrow Flight Simulator program commercially
available for use on personal computers.
It is recommended for beginners to start with arrows,
which are longer than the measured draw length, because
after a few months of intense practice the draw length
Shown in this picture could increase up to one inch or more, due to the strength-
is a suggested way of ened muscles of the shoulder girdle and better use of the
tying in a nocking chest cavity through good breathing techniques. Accord-
point. ingly, the arrows chosen should be one or even two spine
values stiffer than recommended in preparation for the
increase in draw length.

The best way the nock point can be checked for barebow 2.9 Tab
is with the bare-shaft test. The theory behind bare-shaft The purpose of a tab is to protect the fingers. A smooth
tuning is that a bare shaft will continue to fly in the direc- tab with a uniform surface reduces the friction with the
tion it was launched from the bow. Shoot at least three string and affects a clean release. The smoother the tab,
fletched arrows and two un-fletched arrows at targets at the weaker the arrow reacts. Bad surface texture of a tab
15 and 30 metres. The 15 metres will cover the short dis- can result in differences in dynamic spine. A little talcum
tances whereas the 30 meters is just over half of the long- powder on the tab ensures a smooth surface, and extends
est distance for the barebow discipline Field Archery. It is the life of the tab.
important that the coach watches that the archer shoots In contrast to the tab used in “freestyle recurve ar-
identical shots, especially with the same finger position chery”, the face of a tab for barebow archery has no cut-
on string and facial location. out between the forefinger and second finger.
If the un-fletched shafts impact above the fletched
shafts, the nock point is too low, if the un-fletched shafts
impact below the fletched shafts, the nock point is too
high. It is sometimes desirable to have the bare shaft im-
pact just slightly below the fletched shafts to ensure that
the nock point is not too low, as this could cause clear-
ance problems. It could also be considered in having the
bare shaft impact slightly to the left of the fletched group The barebow tabs are available in small, medium and
to compensate for the string reflex. large sizes for either right or left hand shooters. The face
should be just long enough to cover the drawing fingers
6 FITA Coaching Manual Intermediate Level

when the fingers are curled around the string. Any surplus Draw and anchoring are vital parts of the routine and
may be cut off. must be consistent before going to other distances. It’s a
good idea for beginners in order to find the correct an-
chor point to use a kisser button which has to be adjusted
by the coach, thus the archer can correct himself quite
easily.
The point of aim can vary with the distance to be
shot. The beginning barebow archer should not worry
about any aiming procedure until they feel comfortable
handling and performing the basic fundamentals of the
barebow like stance, drawing, anchor point, release and
follow-through. When a general understanding of fun-
A tab with an anchor shelf is only suitable if the facial ref- damentals of the barebow is acquired, the archer should
erence is located under the jawbone. It is preferable for a concentrate on aiming and getting small groups of arrows
barebow archer to use a tab without an anchor shelf, to at one constant close distance (5-8 metres or 15 meters)
obtain a firm and repeatable facial reference. Some tabs on a large Gold (cut from a 122 cm target face) and there-
are adjustable and allow the location of the facial refer- after at various distances.
ence to be varied. These tabs permit the archer to have a When the archer’s head is in the correct position, the
lower anchor point, if required maybe under the cheek- archer tends to ‘look through’ the bow string. The setting
bone. and checking of the bowstring alignment becomes au-
Stitches of approximately 3 mm assist in finger place- tomatic with experience and most of the concentration
ment on the string when string walking is used. An adjust- for aiming purposes must be directed to the arrow point.
ment of the finger placing on the string of 3 mm equates Before the archer starts focusing on the gold, and whilst
to making a sight adjustment for approximately 5 metres drawing the string towards their anchor point, the archer
depending on the draw weight of the bow, the archer’s should align the bow string and bring the point of the ar-
draw length, the weight of the arrow and the archer’s row in their focus line on the gold.
technique. Practice will confirm these parameters to the Most archers prefer on the longer distances, to set the
individual archer. Positioning of the fingers on the string arrow point just underneath the centre with the top edge
for string walking can be accurately determined by using of the arrow point just touching the lower border of the
a tab; a shooting glove gives less accurate measurement. gold, so that the arrow point will not cover the whole gold.
On the short distances they prefer to set the arrow point
3. Shooting Technique And Tuning on the gold. ‘On the job’ training is the best teacher.
3.1 Starting barebow shooting: New archers shooting barebow have the tendency to
In the FITA Coaches Manual, Entry Level the beginning release the arrow as soon as they are in the gold without
archer has been taught the basic elements of shooting, we properly aiming (‘snap shooters’). Let them hold for one
now go on with the aspects that concerns shooting with to two seconds as soon as they are ‘in the gold’ for proper
the barebow. In barebow, the recommended technique to aiming.
instruct beginners is ‘point of aim’ (aiming over the arrow After the archer has acquired experience in aiming
point), which basically the barebow style. with the barebow the archer can practice with the correct
Beginning archers have to learn and stabilize the target faces at the correct distances. It is also recommend-
shooting routine and find out the fundamentals of bare- ed, as barebow is mostly shot in the Field or 3D discipline,
bow shooting. It is recommended for beginning archers to practice with 3D animals on their specific distances.
to start at a short distance, say 15 metres (depending on There is a subjective, kinaesthetic feeling, the expe-
age and draw weight sometimes 5 to 8 metres will suffice). rienced barebow archer attains when the arrow point is
This will allow the archer to shoot with both eyes open or placed on the gold during the aiming process prior to
one eye closed and to have one constant string position release. Progress is made only through intense attention,
and anchor point, so that they can concentrate on getting and nothing must be allowed to interfere with the inten-
the smallest possible arrow groups. sity when the arrow point is placed in the gold.
 Barebow 7

As soon as a good basic form has been mastered the the end the archer should feel comfortable and balanced
concentration switches over to the aiming process and according to the different situations.
the degree of scoring success one has whilst shooting
barebow. One must be aware of what effect on the accura- 3.3 Drawing
cy of the arrows the weather conditions have at different Drawing is pulling the string to the anchor point in one
velocities and directions. (Of course, different weather smooth movement. The most important aspect in bare-
conditions have their specific effect on the arrow flight). bow shooting is the consistency of the draw length. This
Aiming adjustments have to be made and the experience is difficult, because there is no draw length indicator such
in different weather conditions becomes the best teacher. as a clicker on the recurve bow or the valley/wall on the
Through extensive practice over a long period of time, compound bow.
the archer increases skills related to barebow shooting To control the consistency of the draw length of the
and kinaesthetic awareness, to correct responses to differ- archer for practice purposes, may attach a white tape on
ent conditions, e.g. changing wind speed and directions. the inside of the bow window with a marking on the tape.
These factors and others, enable the skilled archer to ad- While the archer is at full draw mark the arrow in line with
just rapidly as they look over the arrow point towards the the marking on the tape, or make a mark on the arrow in
intended target. line with the front/back end of the sight window.
To come to the correct draw length for barebow
3.2 Stance and body alignment: shooting it is advisable to start the draw a little higher
It is desirable that the archer’s stance is consistent, but as than shoulder height. The bow shoulder will be pushed
barebow is mostly shot in Field or 3D competitions, the towards the butt as far as possible, thus is not contracted
terrain, which can change from post to post, dictates the or allowed to collapse towards the spine, whereas the
stance. This regards especially the lower body; the upper shoulder blade of the string side should move toward the
body can keep consistency in shooting under most ter- spine as the bow is drawn.
rain circumstances.
The base for a good body alignment is a well-balanced 3.4 Aiming methods
stance. Novices should at first build up a consistent shoot- There are three methods of aiming in barebow shooting.
ing form on an even shooting range. They should think A combination of these methods can be adapted to suit
of a tall straight tree reaching for the sky, with the roots the individual archer.
deep in the ground. In non-extreme field conditions the Gap shooting
frontal plane of the body is in the shooting plane, shoul- Face walking
ders, hips and feet in line, chin and nose pointing towards String walking
the target. Maintain your preset posture while raising and Combinations:
drawing the bow. Face and string walking
Barebow archers have to practice all kinds of stances String walking with gap shooting
and learn how to balance on uneven terrain, where the All the above mentioned methods use the tip (point)
weight of their body often rests mainly on one leg only. of the arrow for height sighting and the string/bow win-
(With uphill and downhill shots the lower leg is carry- dow edge for windage sighting. Below are two pictures
ing the main load). Very steep downhill shots sometimes showing the most common sighting pictures. Develop-
force the archer to kneel on their rear knee. The same ment of a method of sighting for a barebow archer is a
applies, the other way round, to very steep uphill shots, long process.
where the archer may kneel on the knee pointing towards
the target (front leg).
Whereas the recommendation in target archery is that
the body weight is evenly distributed over both feet, the
recommendation for barebow archery is that the distri-
bution of body weight is approximately 60% on the front
leg (the one closest to target) and 40% on the rear leg. In
8 FITA Coaching Manual Intermediate Level

3.5 Anchor point or ‘facial mark’

The advantage of this method is that the tune of the bow
The anchor point depends on how the archer wants to does not alter with distance because the draw fingers are
aim. Preference for a particular anchor point usually is in the same position on the string for all distances. The
dictated by the facial contours and the type of shooting. It disadvantage is that left and right variations occur due to
is recommended that novices in barebow start with string the hand position following the anatomical shape of the
walking (which is the most accepted style) and a fixed face, that is, when the hand is located on the cheekbone it
point of anchor on the face, preferably the cheek bone, is further out with respect to the eye than when located at
just underneath the eye. Anchor points/facial marks are the corner of the mouth.
usually described as being high or low on the face. An an- Different facial references are not as reliable as a
chor point/facial mark on or under the mandible or jaw fixed anchor point and finding the exact reference point
bone is termed low. An anchor point/facial mark on or for each distance can be difficult to achieve making this
underneath the cheekbone is called high. Both types of method of aiming unreliable. Face walking is mostly used
anchor points/facial marks can be used effectively for any with the long bow.
kind of barebow shooting.
3.8 String Walking
3.6 Gap Shooting This method of shooting barebow is most common in
Gap shooting involves maintaining the same finger set- field archery. String walking means that the archer’s fin-
ting on the string and the same facial reference at differ- gers change their position on the string when changing
ent distances while sighting with the tip of the arrow on the distance, while the anchor point (reference point) is
different points above or below the target centre. The cor- constant. The closer to the target, the lower the archer’s
rect gap (point of aim outside the target centre) has to fingers are located on the string, (the arrow nock is closer
be determined for various distances and under varying to the eye). The further away from the target, the closer
shooting conditions, which is time consuming and can the fingers are to the nocking point on the string, (the ar-
be a frustrating exercise. The point of aim is usually below row nock is lower with respect to the eye).
the target centre at shorter distances and above the target The archer’s aim is over the point of the arrow. The
centre at the longer distances. point of the arrow is sighted on the centre of the target,
whenever possible, while the position of the arrow nock
3.7 Face Walking is varied by altering the finger position up or down the
The anchor point (facial mark) changes (‘walks’) on string for the varying target distances, in other words
the archer’s face depending on the distance of the tar- walking the string means that the arrow point is constant
get. The photographs below show the variation in con- on the target centre while the finger position on the string
tact between the hand and face at various distances. determines the elevation for the distance to be shot.
The facial reference is closer to the eye for the shorter If thicker thread (0.5 mm) for the centre serving is ap-
distances. Photos of LINHART Reingild (AUT), the plied, then string walking can be done by counting the
2002 World Champion Women Barebow in Canberra threads, otherwise we use the tab. Start with the top edge
(Australia). of the tab touching the nock, then move the thumbnail
 Barebow 9

down to the point on the string opposite the place on the The following pictures show the fingers placement for
tab which the archer has determined for the distance to the longer distance of 50 metres. Marking the distance
be shot; keep the thumb nail on that point and move the and setting the finger at the right location, with the use of
tab down the string so that the top edge aligns with the the tab and thumb.
thumb nail. Then place the draw fingers on the string in
the usual way. Some barebow archers have a longer and
straighter thumbnail for string walking.
With string walking the archer can shoot different dis-
tances with reliable aiming and with a lot of checkpoints.
The standard grip on the string for string walking is with
three fingers under the nock. The facial reference point is
the tip of the forefinger touching the corner of the mouth
while having the index finger located firmly underneath
the cheekbone.
The following pictures demonstrate what is described
above for a shot at a short distance of approximately 10
metres. Notice the distance between the nock and the eye.

3.9 Combination of Face and String Walking

In this method of aiming the archer uses two or three an-
chor points and combines these with different locations
of the fingers on the string. This method is useful for
Long Bow archers. These bows expel the arrow at a much
lower speed so that the archer needs more anchor points
to achieve the correct elevation.

3.10 String walking with Gap Shooting

This method of aiming becomes more and more popular
and is simpler than string walking. The archer has a ta-
Notice the distance between the nock and the eye. ble that maps each size of target face (20cm, 40cm, 60cm
and 80cm) to a location on the string. This location cor-
The following series of pictures shows the finger place- responds with more elevation than is needed on the long-
ment at the middle distance of 30 metres. Marking the est distance with the particular target face. We anticipate
distance with the thumb and setting the fingers at the on the relatively straight flight of the arrow on these dis-
right location, with the use of the tab and thumb. tances.
Example; measurements when using a 20 cm target
face:

20 cm Target Face ±3cm

(spot 20 cm target face = 4 cm)

20 cm
10 cm
Min/max for 20cm target face

5 Metres

10 Metres
±20 Metres

Notice the distance between the nock and the eye.

10 FITA Coaching Manual Intermediate Level

Example; measurements when using a 40 cm target With this system the archers have a constant anchor
face: point. They only use four markings on their string. This
40 cm Target Face > ± 8 cm method is a lot easier than string walking, as the archer
(spot 40 cm target face = 8 cm)
does not have to measure the distances. The archers has
40 cm less points to keep in mind and therefore they can con-
20 cm centrate more on their technical part of shooting, such as
Min/max for
keeping up a consistent draw length, aiming and release,
10 Metres
40 cm target face which are highly important when shooting barebow.

20 Metres
±30 Metres 3.11 Release
The release of the arrow is calculated to coincide with the
Example; measurements when using a 60 cm target visual perception of the gap being closed by the arrow
face: point coming into view of the target whereas the bow will
60 cm Target Face > ± 9 cm be held motionless for a second when the gap has been
(spot 60 cm target face = 12 cm)
closed in order to implement an efficient release. It coin-
60 cm cides also with the kinaesthetic perception of a good and
30 cm
stable form.
Min/max for
Releasing the arrow is one of the most important fun-
15 Metres 60 cm target face damentals of shooting. The key elements are relaxation
30 Metres and concentration. Both of these elements must be under
±40 Metres complete control. Releasing the arrow is not the result of
Example; measurements when using a 80 cm target forceful finger extension; it is an act of relaxing tensed fin-
face: gers and muscular interaction with the bow hand. (Push
80 cm Target Face > ± 12 cm and Pull interaction).
(spot 80 cm target face = 16 cm)
The bowstring literally pushes the fingers out of its
80 cm way if the fingers have been relaxed sufficiently. It is very
40 cm important that the archer understands that the draw arm
Min/max for
moves through its range of motion without interruption
30 Metres
80 cm target face (Dynamic release). Some barebow archers have the ten-
dency to have a static release, holding their string hand
45 Metres
±55 Metres against their face and forcing the fingers to extend causing
The four above diagrams are from Jan Koonings the arrow to hit anywhere on the target and in due time it
can also cause muscular injuries.
It is important for the archer to know where their personal
reference points for different distances are; these must be Training the release (technique suggestions):
sorted out in practice by intense shooting. For example: • Simulation of string hand relaxation. With the string fin-
At a 40 cm target face the archer places the draw fingers gers, the archer grasps middle bow finger that is pointed
on the string as if the distance is 15 metres, shoot the first down. Have a flat string wrist and hand (the wrist joint
arrow on the shortest distance, say 10 metres. Aim into should be straight); the archer’s string hand should be
the middle of the target face, the arrows will hit the target ‘twistable’. Both elbows should be slightly higher than
face at the top in the 1 or 2 ring. The second arrow the shoulder level. Let the archer simulate a release while
archer shoots with the finger on the same location on the watching their string hand. At the end of the simula-
string (15 metre mark) on the longest distance of the 40 tion, be sure that the archers hand is relaxed, the wrist
cm target face and the arrow will hit in the lower part of should be bent down and the fingers quite relaxed.
the target face (20 m). Now find out how much the archer • To get a good ‘mental picture’ of string fingers relaxa-
has to adjust to come in the centre. If the archer got a high tion try following.
(1 or 2) he would then have to aim into the 1 or 2 ring low • Take a bucket with a thin iron handle and fill it with
in order to hit the centre of the target face. sand. Now let the archer hold the bucket at the side
 Barebow 11

of the body, they then relax the fingers until it drops/ • Check the archer’s head position: align the head up-
glides away from the fingers. This ‘mental picture’ is wards, the archer may be “leaning: into the string.
the same as releasing the string. The archer should try • Adjust the archer’s grip to eliminate any possibility of
to remember this while practicing a perfect release. a clockwise torque of the bow upon release.
• The left handed archer may also push too hard with
3.12 Follow through the bow arm which causes high- right hits.
Follow through is essential for consistent performance • Check to see if the archer’s string alignment has not
and minute accuracy. The arrow hits the target before moved to the left.
the archer relaxes. The follow-through should be always • The archer should concentrate on the relaxation of
the same, no matter if the archer shoots at a long or short finger joints (the flexor muscle) during the release.
distance, thus getting the sound of the arrow impact after • Archer should concentrate on extension of the bow
different time spans. hand in a straight line toward the target.
• Check the archer’s anchoring, it may be inconsistent
3.13 Analyzing as they may be pushing it too hard into the face or just
After every shot the archer should analyze their routine brushing it.
and the outcome (score). Detected inaccuracies and pos-
sible reasons: Arrow hitting the target face on the left:
• Check the archer’s stance: align their body with the
Arrow hitting the target face in the upper region: target instead of rotating it to the left.
• Throwing the bow upwards on release • Check the archer’s head position: align the head up-
• Finger position on the string too high: Place fingers wards as archer may be ‘leaning it backwards’.
lower. • Check the archer’s bow grip as they may be grabbing
• Make sure the archer is not pushing against the bow the bow, use a bow sling.
grip with the entire hand or palm of the hand. • Check the archer’s position of the elbow on the bow
• Make sure the archer has the right anchor point/facial arm, the elbow should be fully extended at all times as
mark. archer may be flinching or flexing the elbow at release.
• The archer should take time to aim, so that they re- (The same applies to the bow shoulder which should
lease the string when the arrow is pointing to the be pushed out at its maximum).
proper aiming point. • Check the archer’s anchoring/facial marking, as arch-
er might be pushing it too hard into the face or just
Arrow hitting the target face in the lower region: brushing it.
• Keep the wrist stabilized and extended at release so no • Any extra action such as plucking the string will cause
extra motion occurs in that joint. a group error to the left.
• Finger position on the string too low: Place fingers • Archer should concentrate on extension of the bow
higher. hand in a straight line backwards.
• Make sure the archer has the right anchor point/facial
mark. 3.14 Sighting corrections
• Make sure the archer has the right draw length while On the recurve bow the bow sight is always moved to the
releasing and not creeping forward at full draw. arrow grouping area. When shooting barebow it is just
• The archer should take time to aim so that the release the opposite:
will coincide with the arrow point intersecting the de- • Arrow grouping too high, the archer must alter their
sired aiming point. finger placing to LOWER on the string.
• Maintain the correct bow arm position without low- • Arrow grouping too low, the archer must alter their
ering it until the arrow hits target. finger position to HIGHER on the string.

Arrow hitting the target face on the right: 3.15 Tuning

• Check the archer’s stance: align the body with the tar- Archers have to tune their bow from time to time. Bow
get, it may be being rotated it to the right. and arrows are bought independently from each other, the
12 FITA Coaching Manual Intermediate Level

bow to a recommended bow length and draw weight and ence and string alignment. The basic upright posture as
the arrows to a rough estimate from an arrow selection introduced in the FITA Entry Level Coaching Manual
chart. When first acquired, the equipment is not suitable should be encouraged. Variations to this form is inevita-
for shooting until basic tuning is carried out. Tuning is re- ble if used for Field Archery due to the uneven feet posi-
quired by all types of bows to ensure that the equipment tion in the field but a good sound basic form should be
fits the archer and is capable of achieving good groups. developed. The facial reference is the rear sight and as
Barebow archers who use only gap shooting and/or such must be consistent. Depending on the archer’s style
face walking (with only one draw point on the string), their facial reference will be dictated by the aiming meth-
tune their bow just the same as recurve archers; they have od used. Both the Straight Line and the Triangle method
only one draw point on the string. The (fixed) draw point of aiming are comprehensively covered in the Entry Level
on the string is one of the parameters for tuning. In string Coaching Manual.
walking we use different draw points on the string, for
tuning we use a middling draw point. 5. Glossary
Most bows are reasonably tolerant to small deviations Draw point
of the normal static tiller. The static tiller is the distance Point on the string where the fingers pull the bow
from the upper limb base (or limb pocket) to the string
minus the distance from the lower limb base (or limb Face walking
pocket) to the string. Check the manufacturers recom- Method of aiming on the target centre over the arrow
mended measurements for setting the static tiller on the with fixed draw point, where the facial mark is chosen ac-
particular bow being used. Keep the static tiller as small cording to the distance to shoot
as possible on your barebow for good results. Tiller ad-
justment is carried out as for recurve bows. Gap shooting
The force generated at the nock of the arrow during Method of aiming over the arrow with fixed draw point
the release and arrow acceleration varies with different and fixed facial mark, where the point of aiming is chosen
finger positions on the string. The nocking point height according to the estimated distance to shoot, above or
for string walking is a compromise that will give accept- under the target centre.
able arrow flight at both short and long distances. The
nocking point is usually set for correct arrow flight at a Post
mid-way distance. Start with the top of the bottom nock- Place of shooting line in field archery.
ing point 5 to 6 mm above square. Shoot some arrows and
go through the tuning method found in the Recurve Bow String walking
section of this manual. A method of aiming on the target centre looking over the
arrow with fixed facial mark, where the draw point is cho-
4. Conclusion sen according to the distance to shoot.
Coaching of all forms of barebow archery should concen-
trate on correct style with emphasis on the facial refer-
FITA
Coach’s
Manual

CLOUT ARCHERY
Module

Intermediate
Level
 where they have just shot from). The FITA rules are for
FITA Coaching Manual one-way shooting only.
Intermediate Level A Round consists of shooting 36 arrows from one
fixed shooting line and in one direction only. Six sighting
arrows being shot in two ends of three arrows are permit-
Module ted preceding the commencement of the competition.
CLOUT ARCHERY  These arrows shall be shot under the control of a Director
of Shooting and shall not be scored.
Contents During the competition the object is to group your ar-
rows as close to the clout (flag) as possible and achieve a
score accordingly. The FITA distances are:
The Clout Round – Description________________ 2
a) 165 metres for Gentlemen shooting the Recurve Bow.
Some Rules_____________________________________ 3
b) 125 metres for Ladies shooting the Recurve Bow.
Aiming_ ________________________________________ 3
c) 185 metres for gentlemen shooting the Compound
Shooting Form_ ___________________________________ 4
Bow.
Shooting Tecniques_______________________________ 5 d) 165 metres for Ladies shooting the Compound Bow.
Strategies_ _________________________________________ 5
Equipment_________________________________________ 6
The String__________________________________________ 6

The Clout Round

The Clout Round is a long distance shoot at a target laid
out on the ground with a central flag, called the clout, and
is mounted on a short flag pole.

The clout target shall be 15 metres in diameter with the

clout (flag) positioned in the centre. This will be divid-
ed into 5 concentric zones each 1.5 metres in width, the
scoring is 5, 4, 3, 2, 1, from the centre zone outwards, if an
arrows lands in a line that divides two scoring zones the
arrow will score the higher of the two zones. The flag shall
not measure more than 80cm in length and 30cm in width
Setup of a local clout tournament with the flags at the three and should be no more that 50cm from the ground.
official FITA distances.

There are two divisions recognised in the Clout Round, The clout target can be marked out on the ground or al-
these are the Recurve Division and the Compound Divi- ternative scoring can be with a non stretch cord marked
sion. with coloured tape or knots to give the 1.5 metre divisions.
Clout shooting is a very old archery discipline derived One end of this cord is attached to the centre flag (clout)
from the desire to shoot at targets (opposing enemy) at and the other end is held by a scorer or helper.
extreme distances. Some older Societies shoot two-ways
(targets at each end of the range, the archers shoot their
arrows–and collect and score them then shoot back to
 Clout Archery 3

Aiming
To obtain even a modest score it is essential to be sighted
in correctly from the first scoring end.
If the system doesn’t allow this (apart from luck) one
can easily spend two or three ends just getting a group in
the right place. As the round is very short all chance of
competing or even obtaining a reasonable score can be
over before begun.
Because of the elevation of the bow most people can-
not see the clout flags to aim at so that they need to pick a
spot somewhere in the back or foreground to aim at. While
Five persons are allocated one zone of the target and they this can be fine once the spot has been determined there is
take up their position along the tape. The person holding often difficulty, at unfamiliar venues, to find out just where
the end of the tape slowly walks round the flag (clout) that is. In addition, with a long line, the background can
keeping the tape tight at all times. The people allocated vary significantly from end to end, thus presenting an un-
to the individual scoring zones walk round following fair advantage to those with easily distinguishable spots
the tape collecting the arrows that have fallen within to aim at, for instance an apartment building with lots of
their zone. When a complete 360 degree circuit has been windows as apposed to say a blank concrete wall.
walked, and all the arrows have been pulled from the If a standard modern recurve bow as explained in a) &
ground, the tape is laid flat on the ground (still attached b) above is used. An extender sight bar coming below the
to the clout flag) the five persons then lay the arrows they bow hand can be used allowing the archer to approximate
have collected on the zone they were allocated. Then each in the same plane as the clout but this is often to one side
person walks forward in turn to retrieve their arrows, in of the bow (maybe some part of the stabiliser) or a mark
descending score order and calling out the score as each on the lower limb can be used.
arrow is retrieved.

Some rules
The competition organiser may choose whether the com-
petition will be shot in ends of three arrows or ends of six
arrows. If an end of three arrows is selected then the archers
will have a maximum of 2 minutes to shoot their three ar-
rows. If an end of six arrows is selected then the archers will
have a maximum of 4 minutes to shoot their six arrows.
The archers may not raise their bow arm until the sig-
nal to commence shooting is given.
If an archer shoots an arrow before or after the allotted
time they will forfeit the highest scoring arrow. The extender sight bar coming below the bow hand.
4 FITA Coaching Manual Intermediate Level

A mark on the lower limb can be seen directly below the Many archers bend back at the waist to keep the bow-arm,
hand and can be lined up with the clout unless wind al- shoulders and drawing-arm in line to keep and efficient
lowance is catered for, in which case aiming left or right “draw force line” but this can create the spine to curve
may be required. c) & d) can often use a standard sight. A which may cause some discomfort during the day. For
small rubber/elastic band placed on the bottom limb can recurve shooters, since the shooting angle is not so great;
be used for a sight. hence they should be able to bend their waist enough.

By leaning back from the

waist to get the elevation
for the shot, the spine is
bent and may cause pain
Mark (rubber band) on the lower limb. during the day.

A rule of thumb is approximately 1 inch (2.5 cm) of move-

ment could vary the distance of the shot by as much as 5 For longbow archers and light Recurve bows, an alterna-
metres. tive and less stressful way is to take a slightly wider stance
(than for target shooting) and bend the rear leg (string
Shooting Form leg) slightly so that the whole body is leaning away from
Posture is the prime requisite as in target shooting as all the target (clout). The bow-arm, shoulders and drawing-
errors are magnified by the distance. arm can be kept in line and at a right angle (90 degrees) to
the spine whilst keeping the spine straight.

Ensure the body is upright By bending the rear

before starting the shot. leg, the front thigh
and body can be
aligned.
 Clout Archery 5

A high anchor (reference point) as in Field Archery The better the release the more consistent the arrow flight
shooting with the forefinger coming to rest under the will be, and consequently better arrow grouping will be
cheek bone may be tried as some archers may be more achieved.
comfortable with this face location. Some may wish to Another important point is the bow verticality. For
continue having a reference point under the chin. Which training your archer in keeping their bow vertical, you can
ever method is used it must be adhered to minutely as all affix a level somewhere on the bow. Your recurve archers
errors, no matter how small, are magnified by distance. will have to remove this device for the competitions.

Strategies
In general it is a big help to ascertain the line the shot and
to watch the flight of the arrow. This is done by looking
away from the aiming point, immediately after releasing,
up to the arrow and observing the flight then correcting
the aim for the next shot. This will also help to see if the
arrows match the bow or undue “kicks” or poor arrow
flight is apparent.
The problem with this method is that the archer en-
Using a kisser button al- sure a poor follow-through, this is why the coach should
lowing the drawing hand take care of the arrow flight, while the archer remains fo-
to be lower than a normal cussed on the aiming point.
anchor position. To check the length or distance of the shot when
shooting two ends of 3 arrows, between ends walk as far
to the side as practical and with binoculars seek the dis-
By using a kisser button in a position that allows the draw- tances of your archer’s shafts.
ing hand to be lower than a normal anchor position to get When coaching a Compound archer it is advisable
the required elevation, the body can maintain an upright to have them shoot very low to start with as many com-
posture. Also the front sight could be used for aiming at pound bows are capable of shooting vast distances and
the flag if the kisser button is set in the appropriate posi- may even overshoot the safety area. There is also another
tion. problem that compound shooters may encounter, with
A high anchor (reference point) as in Field Archery the extreme power the arrows will have a flat trajectory
shooting with the forefinger coming to rest under the and may be difficult to find if the grass is not kept quite
cheek bone may be tried as some archers may be more short. If the ground is also very hard and the trajectory
comfortable with this face location. Some may wish to is very low the arrows may not stick into the ground but
continue having a reference point under the chin. Which may “snake into the grass” and be difficult to locate.
ever method is used it must be adhered to minutely as all Maximum distance is usually obtained by shooting at
errors, no matter how small, are magnified by distance. approximately 43 degrees, although there is liable to be a
difference if a strong head or tail wind is blowing.
Shooting Tecniques
Most coaching points apply equally to clout as in target
shooting, consisting of posture, minimal head movement,
bow-hand movement and follow-through being control-
led, a reaction not an action is vital and is of paramount
importance. Good groups at the maximum range of the
bow indicate superior technique which is highly desir-
able.
A clean physical follow-through where the string hand
goes straight back in a natural reaction is to be desired,
rather than a bicep/triceps, dead loose type of release. Illustration of various angles and trajectories.
6 FITA Coaching Manual Intermediate Level

An arrow from a Recurve bow not reaching the clout may The string
have been shot at an angle that is too low; the angle of High density polyethylene such as Dyneema will give
landing (landing angle–LA) can indicate this. As the ar- about 10% more distance over Polyesters such as Da-
row descends the parabolic curve will be steep (a high cron etcetera. Having a low bracing height can give more
landing angle (LA), maybe as much as 60 degrees. If the distance at the expense of smoothness. Reducing the
arrow angle is 45 degrees or less then further distance will number of strands in the string can also increase the dis-
be obtained by shooting higher. Conversely “angle shots” tance of the shot. There might be some jarring/vibration
i.e. shots above 45 degrees in a very strong tail wind will felt although some stabilisation might take care of this.
not go as far as a shot released at 43 / 44 degrees.

Equipment
The arrow weight may well have some bearing on a long
range group. The heavier shaft could well group better
than light weight shafts as the latter could be deviated by
a light breeze.
(Especially for Longbow users) Shooting and spec-
tacular results can be obtained with wooden arrows
which are “chested” i.e. the balance point is to the back
and sometimes past the centre line of the arrow. Barrelled
arrows can use the same principle of keeping the weight
low whilst the spine rating is kept at a reasonable figure.

A “chested” arrow with a hard wood footing.

Low profile fletchings keep drag to a minimum whilst

providing enough steerage.
Aerodynamically a bullet point (pyle) may give some
benefit but it is hard to put a figure on it. Reducing the
fletching size is more readily noticeable in the benefit A nice shot!
gained. Three fletch is far superior to four fletch if dis- (As per FITA rule, the flag pole should be round.
tance is required. A round shape minimizes the number of arrows in the pole).
FITA
Coach’s
Manual

COMPOUND BOW
Module

Intermediate
Level
FITA Coaching Manual
Intermediate Level

Module
COMPOUND BOW

Contents
 Compound Bow 3

1. Diagram
Upper cam

Upper limb

Limb pocket String

Weight adjustment bolt

Sight Peep sight

Scope Cable slider

Cable guard
Launcher/Arrow
rest Grip
Stabiliser
Riser

Limb pocket
Weight adjustment blot Cables

Bottom limb
Riser design
There are three common riser designs: reflex, deflexed
Bottom cam
and straight. A reflex riser curves rearward with the grip
set behind the limb pockets. The deflexed riser curves
2. The Compound Bow forward with the grip ahead of the limb pockets, the grip
Axle to axle length is further from the string than the limb pockets are. As
The overall length of a compound bow is measured from the name implies the straight riser is straight with the grip
axle to axle (the axle is the shaft through the limbs that and the pockets in line, parallel with the string.
the cams are mounted on).
Currently compounds range in length from 30˝ to 48˝
axle to axle. Shorter bows are commonly considered dif-
ficult to shoot and not as well suited to target archery as
longer bows. Bows with very long lengths, above 45˝, are
generally forgiving to shoot but tend to be much slower
than shorter bows. Most compound target archers shoot
a bow with a length between 38˝ and 43˝ for shooting
with a mechanical release.
Reflex Deflex Straight

The reflex riser is the most widely available. This design

typically offers a very balanced feel with good arrow ve-
locities due to the lower brace heights associated with
them. The reflex design is more susceptible to problems
with hand torque and is considered to be less forgiving
than the other two designs.
The deflexed design is available on high end bows,
but may be difficult to find in less expensive models. This
design is less popular due to its lower speeds that result
from higher than average brace heights. This shape is less
susceptible to the effects of hand torque. The high brace
heights and shape of this design make it the most forgiv-
ing design of the three.
4 FITA Coaching Manual Intermediate Level

50
The straight riser is of course the average of the other
45
two designs. This is true of not only the shape, but also
40
the features and benefits of the shape. Very few bows are
35

Weight in pounds
marketed with a perfectly straight riser.
30
As indicated above the riser design plays a part in the
25
brace height of the bow. Brace height is the distance be-
20
tween the throat of the grip and the string when the bow is
15
in the braced position (not drawn). A lower brace height
10
extends the power stroke of the bow by pushing further
5
forward on the arrow than a higher brace height. By push-
ing on the arrow for a longer period, more energy, speed, 0
9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

Draw in inches
is imparted on the arrow. This increase in speed may be an
advantage, however the increased amount of time that the Graph 1
arrow spends on the string, means that there is more time
for the archer to make an error, or more time for errors to The curve in graph 2 represents the energy stored once a
affect the arrow. Bows used for target archery generally round wheel compound bow is rotated The draw weight
have a minimum of seven inches of brace height. Most of this bow increases as the bow is drawn to peak weight
target bows’ brace height falls between seven and one half and the lets off to a lighter holding weight when full draw
inches and nine inches. is reached. The shaded area under the curve represents the
amount of energy stored in the bow at full draw. Notice that
Draw force curve more area is shaded indicating the increased energy stored
A draw force curve is a curve on a graph that represents in a compound bow as compared to a Recurve bow.
the stored energy of a bow. Along the “Y” axis is draw
weight, and along the “X” axis is draw length or power
stroke of a bow. Power stroke is the distance that the bow-
string pushes on the arrow. Power stroke is equal to:
• The draw length minus
• The brace height of a bow and something more (be-
55
cause the arrow leaves the string after the string has 50
passed brace height). 45
The curve in graph 1 represents the energy stored when a 40
Weight in pounds

Recurve bow is drawn. The draw weight of this bow con- 35

tinuously increases as the bow is drawn back. The shaded 30

area under the curve represents the amount of energy 25

20
stored in the bow at full draw.
15
10
5
0
7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

Draw in inches from the Pressure Point

Graph 2

The curve in graph 3 represents the energy stored when

a hard cam compound bow is drawn. The draw weight of
this bow increases quickly as the bow is drawn, remains
(dwells) at peak weight for a longer distance and it lets off
to a lighter holding weight near the end of the draw. The
shaded area under the curve represents the amount of en-
 Compound Bow 5

ergy stored in the bow at full draw. Notice that this cam of these eccentric systems stretches, the bow is no longer
design has the most shaded area indicating the increased the same as it was when it was initially set up and tuned
energy stored by a hard cam compound bow as compared (see sections three and nine of this chapter). The draw
to the two previous examples. length, poundage, cam position, brace height, axle to axle
length, let-off and nocking point position all change with
this stretch. To make the bow shoot as it did when first
tuned, small adjustments to the string and cable lengths
will be required. On most bows, a few twists to the string
and cables will return them to their original length. Con-
sult the bow owner’s manual for the optimal “timing” or
55
50
“cam position” for the eccentric system on your bow.
45 Let-off refers to the amount of reduction in draw weight
40 that occurs when the eccentrics of a compound bow roll
Weight in pounds

35 over. This is expressed as a percentage. For example a

30 bow with 75% let-off and 60 pound draw weight will be 15
25 pounds holding weight after the cams roll over at full draw.
20
Bow manufacturers offer cams with let–off percentages
15
that typically range from 60%to 80%. For shooting with
10
good form and back tension, the increased holding weight
5
0
found on bows with lower let-off may be desirable.
7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

Draw in inches from the Pressure Point There are several ways to slightly reduce the let-off
on some bows that do not have adjustable let-off. One
Graph 3 of these ways is to shorten the string to shorten the draw
length and roll the cam position back. The draw length
Increasing the peak weight of a bow or lengthening the may then be adjusted to its original draw length by replac-
draw length/power stroke of a bow increases the amount ing or adjusting the draw length module. Another way to
of shaded area below the curve. This increased shading reduce let-off is to increase the diameter of the buss cable
represents the increase in energy or ultimately arrow ve- where it crosses the axle at full draw.
locity that results from these changes.
Strings and Cables
Eccentrics Select the number of strands that results in the proper diam-
There are many eccentric systems on the market. Each eter string for the cam groove diameter. The string should
style of eccentric offers a different set of features and fill the cam groove, but not be wedged into the groove.
benefits. The axis of the “Eccentrics” is not suspended
centrally but eccentrically to achieve a mechanical ad-
vantage. Traditionally Eccentrics have been classified as
cams or round wheels. Cams are elliptical in shape, which
result in a large amount of stored energy and high arrow
velocities. As the name implies, round wheels are round
in shape, this results in less stored energy, lower veloci-
ties and a smoother pull. There are also several eccentric
styles within the cam category. These consist of one cam,
String too thick. String too thin.
Hybrid (cam and one half ) and two cam systems. When
properly tuned, as outlined in section 9 of this chapter, Select the diameter of serving material for the center serv-
these cam systems all shoot well. ing providing the proper diameter to fit the nocks on the
When choosing a bow, keep this in mind. All string arrows. The nock of the arrow should snap on the string
and cable assemblies stretch some amount, some more without any side to side movement, dragging slightly as it
than others. Once the string and cable assembly on any slides up and down the string.
6 FITA Coaching Manual Intermediate Level

3. Initial Set-Up (before tuning) There are two methods commonly used to adjust tiller.
Tiller One method is to measure the tiller and adjust the bolts
Tiller is the relationship between the base of the bow until both ends are even. The other is to tighten the bolts
limbs and the string when the bow is at brace. To measure until the limbs are as tight as they go, then turn the bolts
tiller, use a bow square or ruler held perpendicular to the back in even amounts until the desired draw weight is
string to measure the distance between the limb where it achieved. The second way depends on the precision with
enters the limb pocket and the string. The distance meas- which thread of the bolt and the riser had been manufac-
ured for the top (a) limb can be compared with the dis- tured. An archer may wish to consult the bow owner’s
tance measured for the bottom limb (b) to determine the manual for recommended settings.
tiller setting of the bow. Many of the newer cam systems have different shaped
eccentrics on the top and bottom limbs. As a result the
tiller may be uneven when the limbs are adjusted to the
same point. These different shaped eccentrics may also
(a) cause the tiller measurements to change unevenly when
string or cable lengths are adjusted. If an archer wishes
to measure tiller and the eccentrics are different in shape,
a piece of thread may be tied between the axles that go
through the limb tips, and a measurement between this
thread and the limb may be used.
To check or adjust the tiller on a bow that has virtually
parallel limbs; it may be necessary to measure between
the upper limb pocket pivot point and the bottom limb
(b) cam axle (a), then compare this to the measurement be-
tween the bottom limb pocket pivot point and the upper
limb cam axle (b). To make an adjustment the limb bolts
can be adjusted as previously mentioned.

There are many opinions on how the tiller of a com-

pound bow should be adjusted and the effects of such
adjustments. If most of the archers strive to get the same
distance “base of top limb / string” as the distance “base
(a)
of the bottom limb / string” some believe that whatever
the initial setup of the tiller, as long as the bow is tuned,
it doesn’t make any difference how the tiller is set on a
compound bow.
To adjust the tiller of a compound bow one or both (b)
weight adjustment bolts, limb bolts, are turned with one
changing position more than the other. Tightening a bolt
will decrease the measurement for the end of the bow that
the bolt is on. Loosening the bolt increases the measure-
ment. Adjusting the tiller of a compound bow will affect
the following items; draw weight, the angle of the riser It is advisable to check with the manufacturer for the cor-
between the limbs in relation to the string (grip angle), rect procedure and expected results.
the relationship between the nocking point and arrow
rest and brace height. Adjusting the tiller of a compound Draw weight
bow will not effect synchronization of the cams or the FITA rules limit the draw weight to 60 lbs. Setting draw
strength of the limbs. weight light enough to be easily managed allows an archer
to learn to shoot with proper form and develop good hab-
 Compound Bow 7

its. When adjusting the draw weight for an archer, make bow shoulder, bow arm and posture. Archers will natu-
sure the bow is drawn using the muscles of the back. As an rally try to mold to or fit a compound bow, because it has
archer’s strength increases, the weight may be increased. a pre set stopping point. Archers may lean their head or
Regardless of what the draw weight is, the archer should torso to fit a bow that is too long, or they may hunch to fit
be able to shoot a full FITA in one day without excessive a bow that is too short. It is important to fit the bow to the
fatigue. The archer should have enough strength to ex- archer not the archer to the bow. An exceptionally light
ecute the last shot with the same proper form as the first weight Recurve bow, a light draw weight compound bow
shot. with no let-off, or an elastic band attached to a bow to
Heavier draw weights make it easier to reach 70 and represent a light weight draw string may be used in con-
90 meters due to a flatter trajectory as well as performing junction with a draw length arrow to determine an arch-
better in the wind. Trajectory is the arc of the arrow. ers proper draw length. A draw length arrow is one with
preprinted marks indicating the length to which the bow
is drawn.

Higher trajectory when shooting a recurve bow.

30 29 28 27 26 25 24 23 22

Flatter trajectory when shooting a compound bow.

With a lower arc, it is easier to sight in at longer distances

without the sight having to be adjusted into the path of
the arrow.
Another advantage of a flatter trajectory is the reduc- Keep in mind that regardless of the method used to ini-
tion of errors from the miss-estimation of distance. This tially determine an archer’s draw length, adjustments may
is particularly beneficial for field archery and other un- need to be made as the archer progresses. A bow with an
marked distance shooting. adjustable draw length may be desirable for beginning
archers.
Draw length
A proper length gives leverage and control over the bow
as well as leverage to generate back tension. A proper draw
also allows for clearance for the string at the chest and
bow arm. Set the draw length so the release hand can find
a stable spot, for instance: against the jawbone (popular),
depression behind the ear... See “Facial marks” from the
FORM Chapter. Having the stable release hand helps to
steady the bow as well as properly positioning the draw
arm. The drawing elbow should be located directly be-
hind or slightly outside the line of the arrow while at full
draw. If the elbow is rotated behind the head, the draw When purchasing/selecting a bow it is important to un-
length is too long. The drawing elbow should also be held derstand how manufacturers measure draw length of the
up to or above the line of the arrow. bow. The ATA, Archery Trade Association, formerly the
When measuring a new archer for their draw length, AMO, Archery Manufacturers Organization, states that
pay close attention to the position of head, anchor point, the draw length of a bow is one and three quarters of an
8 FITA Coaching Manual Intermediate Level

inch longer than the distance from the string at full draw
to the throat of the grip. Most manufacturers represent
the draw length of their bows in this manner.

Measured draw
length = nocking
point to the far side
of the bow.

Measured
draw length

Draw length to pivot

point (D.L.P.P.) As a starting point mount the rest so that there is ap-
proximately one inch (25 mm) of the arrow in front of
the rest.
6

Standardized
AMO draw length
D.L.P.P. + 1¾� (44,5 mm)

4. Accessories
Rest
An arrow rest should be very solid and consistent. It
should also be adjustable enough to make tuning easy.
The “Pacesetter” or “lizard tongue” style of arrow rest is
easy to tune and forgiving to shoot.. 008˝ or. 010˝ blade
thickness works well with light weight arrows. With these
thinner sizes, it is easier for the arrow to “push through”
the blade if there is unwanted contact with the arrow. The When the rest begins to fall the arrow should have trav-
arrow may fall off of this type of rest during the draw if an elled approximately 3 inches (75 mm). If the distance is
archer is not in good physical condition. In this case use greater than 3 inches (75 mm), the rest, due to the speed
a heavier launcher blade. If the arrow repeatedly falls off of the arrow, may not clear the fletchings. It is imperative
of the rest, the archer will become fatigued and discour- that fletching clearance is confirmed after this adjustment
aged. which can be checked by spreading the fletching area
Fall away arrow rests are gaining in popularity. These with some (foot) powder. Spray the fletching area of the
arrow rests are designed to move away from the arrow at arrow with foot powder, taking care not to disturb the
the point of release, so the fletching does not contact the powdered area, shoot the arrow into a firm Butt. Inspect
rest. the powdered area of the arrow for marks which may in-
dicate contact problems.
Mount the arrow rest on the bow so that the center
of the arrow shaft is at or slightly below the center of the
mounting bolt. FITA rules require that the point of the
rest that contacts the arrow be no more than six centim-
eters behind the low point of the throat of the grip. For
 Compound Bow 9

maximum forgiveness, the rest should be placed between be adjusted to move the arrow in or out from the riser to
zero and three centimeters behind this point. get the string alignment so that the string passes straight
Center shot is the point at which the arrow is directly along the arrow. If this bow is to be shot off the fingers
in line with the path of the string. To adjust center shot, then the pyle of the arrow needs to be slightly out to the
place an arrow on the bow and point the bow away from left of the string (known as the archer’s paradox). This
you. Line a point on the string approximately one inch setting is required to compensate for the interference the
below the top cam up with the string that is in the groove releasing fingers have on the string, which in turn affects
wrapped around the cam. Without moving, glance down the initial flight of the arrow.
to the center of the string and the arrow. When the bow The drawing shows a right-handed bow set-up.
is in center shot, the string will appear to run right down If limb alignment gauges are used care must be taken
the center of the arrow. that the gauges are close to the top and bottom of the riser
and that they are properly attached to the limbs.
It is not imperative that this adjustment be absolutely
perfect, as the rest will likely be re-adjusted during the
tuning process.

Nocking point/loop
The height of the nocking point on the string should be
set so the arrow appears to be level when the bow is held
straight up and down. That is the arrow is perpendicular
to the string. Once again this setting is not critical, as it
too will be moved in the tuning process.
Hand tied nock sets and a rope release work very well.
A string loop is also popular. There are three effective
ways to tie a string loop. The first is to tie the top and bot-
tom knots equally spaced above and below the arrow.

Limb alignment gauges can be used for this section, but

as there are many types of bows and set-ups the following
is a suggested method of the procedure:–Measure across
the end of the limbs with a rule, find the centre, then With this loop the release will be pulling from a point
measure the distance from this centre point to the centre slightly above the nock of the arrow. This results in very
of the string track on the cam. Stick a piece of masking little pressure from the arrow on the arrow rest. With very
tape across the limb just at the end of the riser. Find the little downward pressure, it is somewhat easier for the ar-
centre of the limb at this point and put a small mark on row to fall off of the rest.
the masking tape. From this point add the same distance The second loop is the same as the first with the addi-
as the offset of the string and make a mark, then put a tion of a nocking point placed below the arrow inside of
heavy pencil mark either side of this point approximately the loop.
the width of the string.
These two lines can then be used to visually line up
the string. If a release aid is to be used, the rest can then
10 FITA Coaching Manual Intermediate Level

The power, magnification, of the scope lens is based on

personal preference. Four and six power lenses are most
common. The higher the magnification the lens has the
more detail you will see of the target. The higher power
not only magnifies the target, but it also magnifies the ap-
pearance of the archers wiggle. Seeing too much wiggle
may be detrimental. Choose scope housing color, diame-
ter and peep sight size so that it is easy to center the scope
This brings the pressure of the release down directly be- accurately in the peep. A black scope, peep and aiming
hind the nock of the arrow and puts some downward dot is easy to center and focus on. Black is a soft color and
pressure on the rest, thus might be preferable in windy easy for the eye to focus on. Choose a peep diameter that
conditions. allows you to see a narrow ring of light around the outside
The last loop has a nocking point above the arrow and of the scope housing. This will help to keep the peep cen-
both the top and bottom knots of the loop tied below the tered on the scope. When aiming with a peep sight and a
arrow. level, the archer should center the peep on the scope and
check the level before focusing on the dot in the scope
or the target. Once the focus shifts to the dot or target, it
should remain there. The peep and the level should not
distract the archers aiming.
To install a sight on a compound bow, bolt the sight
on the riser and set the sight extension at the length it will
be shot at. Pulling the extension in close to the riser will
cause the archer to see less detail while aiming as well as
less perceived wiggle. Extending the sight shows more
This loop results in the same pressure on the string and detail for finer aiming as well as magnifying the appear-
rest as a rope release applies. This loop may be shorter in ance of wiggle. Place the bow so the string is vertical in all
length, because there is no need to leave room for the ar- directions or plum.
row nock between the release and the string. Next place a level against the vertical adjustment bar.
Loosen the screws that hold the bar onto the exten-
Sight sion and adjust the bar so that it is level. Re-tighten the
A sight should be easily and accurately adjusted with a re- screws on the bar. With the level against the vertical bar,
liable locking system. Having a level on the sight is impor- loosen the scope on the sight block and adjust it until the
tant for shooting distances beyond 18m. Canting the bow level in the scope matches the level on the vertical bar.
affects the impact of the arrow greatly at longer distances. Re-tighten the scope on the sight block.
Level the sight bar and scope with the bow so windage
does not change when the elevation is adjusted.
A scope on a compound bow consists of a housing
with a single lens and a level.
 Compound Bow 11

Level attached to the string.

The archer may wish to draw and anchor with closed eyes,
so the current position of the peep does not influence its
final setting. Tie the peep sight into the string so it can-
not fly out in the event of a bow breakage or dry fire. The
bow string may need to be twisted to make the peep turn
properly to see through it.

Archers who intend to shoot field archery may then wish

to rock the bow forward and back with a level along the
string to see if the third axis of the scope needs to be ad-
justed. If the bubble moves left and right in the scope
when the bow is pointed up and down, loosen the third
axis adjustment screws and rotate the scope until the level
no longer changes when pointed up or down. Consult the
owner’s manual for the sight to find the proper screws or
adjustments for the third axis. Stabilizers and weights
Sights designed for Recurve bows may not withstand A properly weighted bow will have a slow wiggle around
the vibration of a compound bow. the middle of the target. This wiggle will often appear
to take the shape of horizontal figure eight on the face
Peep Sight of the target. If the bow is too light the sight will wiggle
A peep sight is the rear sight on a compound bow. Peep very quickly around the face of the target. If the bow is
sights are available with and without clarifier lenses. The too heavy the sight will be steady but slowly bounce up
use of a clarifier lens is a matter of personal preference. and down as it drops out of the bottom of the target while
To install the peep, place the bow in an appropriate aiming. Keep the weight on the lower part of the bow. A
press and relax the string. Place the peep between the low center of gravity is easier to hold steady.
strands of the string approximately four inches above the Stabilizers may also incorporate shock-reducing fea-
nocking point and remove the bow from the press. Adjust tures such as carbon rods, rubber dampeners, etc. Some
the scope on the sight to a position that will be correct of these items are affixed on the bow limbs. They can
for 50 or 70 meters for outdoor shooting or 18 meters for make the bow more enjoyable to shoot. Shock reducers
indoor shooting. Next the archer draws the bow while also help prevent vibration from harming sights, arrow
another person slides the peep up or down the string to rests and the archer’s joints.
position it in front of the archer’s eye.
Safety: when adjusting the peep sight do not have the 5. Arrows
hands in front of the string – the archer may inadvertently Indoor
release the string and an injury may be caused. Note the For indoor shooting, high quality large diameter arrows
thumb is away from the trigger on the release aid. are recommended. According to FITA rules the diam-
12 FITA Coaching Manual Intermediate Level

eter may not exceed 9.3mm. Fletching on indoor arrows 6. Release

ranges from two inch vanes to five inch feathers. Personal Release aid styles and descriptions
preference plays a large part in selecting fletching for in- There are countless releases on the market. For practical
door arrows. purposes we can group them into three categories: Pure
back tension releases, hand held releases with a trigger
Outdoor and wrist strap releases.
Smaller diameter aluminum/carbon or carbon arrows
are better suited to shooting outdoors. The smaller diam-
eter and lighter weight of these arrows makes it easier to
reach 70 and 90 meters, as well as performing better in
the wind. Heavy point weight is considered beneficial for
shooting long distances. 90 to 125 grain points are com-
mon depending on arrow size and weight. One and a half
Thumb release with
to two inch vanes are most common on outdoor arrows.
Thumb release wrist strap
“Spin Wing” type vanes may be more likely to contact
the arrow rest of a compound bow, and are not typically
used for this purpose. If an archer wishes to try this type
of vane, a fall away style rest may be in order.
In order to produce the most consistent arrows pos-
sible, all arrows should be fletched on the same fletching
jig. Arrows should be numbered so each arrows perform- Finger release with Second Finger and wrist pull
ance can be evaluated, and problem arrows can easily be wrist strap. with finger release.
identified.

Length
To determine the proper arrow length use an arrow with
a scale on the side of it or use a full length arrow that may
be marked. Place the arrow in the bow and draw it back
to full draw. It is important to do this with the release that
the bow is to be shot with, because a different measure- Activates on increased
ment will result if the bow is drawn with fingers. Once the holding pressure. Back tension release.
archer is at full draw, another person may mark the shaft
or read the length at a point that is one inch in front of Pure back tension releases are a hand held release that
the contact point of the arrow rest. The length the arrows does not rely on a trigger to fire.
are cut to changes the way they react in regard to stiffness.
If the stiffness needs to be changed, this length may be
altered somewhat.

Spine
When selecting arrows for indoor or outdoor shooting, it
is important to select a shaft with the proper spine, stiff-
ness, for the bow they are to be shot out of. To select the
proper spine make note of the draw weight, cam type and
proper arrow length. With this information, the arrow
manufacturers sizing chart may be referenced to find the These releases fire as a result of changes that occur in the
appropriate shaft size. head of the release when the archer pulls with fingers on
the release.
 Compound Bow 13

Hand held releases with a trigger have a button or trig- Bow arm/hand
ger that is manipulated to cause the release to fire. With a low wrist grip, and the pressure at the bottom of
the palm, the bones in the wrist support the bow. Using
bones to support the bow is more consistent than using
muscles, as the bones do not change. The pressure of the
bow should be placed at the bottom of the palm between
the muscles, on the thumb-side of the lifeline. The pres-
sure on the bow riser should be slightly below the center
of the grip with the thumb and index fingers all the way at
the top of the grip. This pressure should be focused on the
left edge of the riser for right-handed archers. The knuck-
les of the bow hand should be at a forty-five degree angle
from the vertical line of the grip. This angle will result in
The wrist strap release straps onto the wrist behind the a space between the little finger side of the palm and the
hand. riser. The fingers of the bow hand should be totally re-
laxed on the front of the grip, but not open. The arm may
be bent downward slightly or straight but not locked. The
shoulder should be as low as possible

This allows the bow to be drawn using the wrist and arm
leaving the hand relaxed. The wrist strap release also has a
trigger which is manipulated which causes it to fire.
Many archers believe that hand held releases are more When shooting with the proper bow hand position as
suitable for executing a surprise release by the use of the described above, the bow may fall out of the hand upon
muscles located in the archers back and posterior part of release. A sling is a strap or cord used to prevent the bow
the string shoulder, any of these three types of release aids from falling. The sling can be permanently mounted on
can generate such a “surprise release”. Nevertheless arch- the bow, or may be attached to the fingers or wrist of the
ers will find this achievement more or less easy pending bow hand and simply wrapped around the bow while
the release aid design. This is why a personal research has in use. The sling does not hold the bow in the hand, but
to be done by testing various release aids. rather catches the bow when it begins to fall. If the sling
More about the release technique in “Shot Execution” is adjusted tightly to hold the bow in place, the sling can
of the FORM Chapter. impart unwanted torque on the bow. The bow may typi-
cally be allowed to fall into the sling a distance about as
7. Form long as the thumb.
Level I Manual
The basic form used to shoot with a compound bow is Facial Marks
essentially the same as described in the FITA Level 1 This technical element was formerly named “anchor
Coaching Manual for shooting a Recurve bow. There are point”; it is the position that the drawing hand is consist-
a few exceptions as listed below. ently placed on the jaw or face of the archer while aiming
and executing a shot. Depending on the style of release
14 FITA Coaching Manual Intermediate Level

aid, it is common to place the thumb or knuckles of the • Target panic.

draw hand against the jaw as part of the anchor point. The
tip of the nose is typically placed on the string as an ad- (*) This technique is also possible when using a release aid without a
ditional reference point. Archers wearing eye glasses may trigger: the archer suddenly changes the angle of the release hand; as
not be able to position the tip of the nose on the string above it is usually not a recommended technique.
and still see properly. In this case the head may be held
erect and slightly turned in order to see through the lens. Smooth or progressive triggering.
The anchor point is very important, however it is not This is a combination of a triggering action (a finger ac-
as critical with a compound bow equipped with a peep tivates the trigger) but so continuously that the string is
sight as it is with a Recurve bow without a peep sight. The surprisingly liberated by the trigger. (**)
peep sight provides consistent aiming by requiring the In this method the bow is aimed at the target and the
eye to be properly aligned behind the sight in order to see trigger is continuously squeezed (usually slowly) while
through it. This results in less reliance on the anchor. The maintaining the muscular tension in the archer’s back. A
anchor point becomes very consistent as a result of the proper squeeze on the release should result in a surprise
repetitious nature of practice. shot when the trigger gets off and the string is released. If
implemented this way, it is an excellent method!
8. Shot Execution (Release) There are two common problems with this method.
There are various techniques for executing the shot. Be- a) The archers does not provide a continuous squeeze
low we will make some comments about some combina- toward the end of the draw, but command the release
tions of the following 4 principles: with some sort of punch as described above, due to:
• 2 will refer to the “intention” of the shot: “Command- • Either some impatience: the archers has a stable
ed release” and “Surprise release” sight for a while and the continuous squeeze has
• 2 will refer to the part of the body generating the shot: not yet allow the triggers to go off;
“Finger Triggering” (activate the trigger with a fin- • Some fair of the surprise release. The archer is
ger) and “Continuous Draw Increase” (Back Tension, afraid that the trigger will go off when the sight
body extension / spreading…). will be out of the target centre.
It is useful to know the following methods when teach- b) The archer regulates the speed of squeezing according
ing the proper use of a release. to his aiming quality:
• Quite fast squeeze when the peep, scope and tar-
Commanded triggering get are well centered,
The name of this technique is self explanative: this is a • Slow squeeze (or worst. stop squeezing) when un-
combination of: stable, misaligned or the wiggle is important.
• A triggering action–a finger (suddenly) activates the When this “regulation” applies we are very close to the
trigger (*). technique of “Commanded triggering” as described above
• On command (when the visual/aiming references and the mental activity is split on the sighting and squeez-
have reached an enough good quality level). ing activities. Nevertheless it would not be efficient to
This technique has a limited field of efficient action: when continue squeezing the trigger t the same pace, when the
it is very windy. sight is really away from the target centre! Hence some
Otherwise, the mental order that the archer has to “regulation” skill has to be developed in case of abnormal
send to his finger embeds a perfect follow-through and sight wiggling, as long as the archer does not “fall” in the
the shot happens while the archer is no longer aiming. commanded triggering as described above.
Also a rapid finger motions often disturbs the overall
steadiness of the archer. This is why this technique is also (**) This technique is also possible when using a release aid without a
known as “Perfect aim and an imperfect shot. trigger through 2 alternatives:
Two classical bad evolutions of this technique are: – The archer progressively changes the angle of the release hand;
• “Punching” the trigger, a technical mistake known as this alternative is usually not recommended.
“finger hit” in shooting,
 Compound Bow 15

– The change of angle of the release aid is achieved by activating With practice, the wiggle area gets smaller and these
the muscles of the archer’s back and/or posterior part of the groups get tighter.
string shoulder. This technique is described below. – By strong wind, it might be more hazardous to solely
use “Surprise release”.
Notes about the above Triggering methods (Command-
ed or Smooth/Progressive): Executing the shot
A huge percentage of Compound archers (probably The first order of business when teaching an archer to
more than 90%) are learning to shoot by “manipulat- shoot with a mechanical release is to teach them how to
ing” the trigger. The reason they manipulate the trigger is safely draw the bow without prematurely releasing. To ac-
because it is easier to learn and results in instant results, complish this, the archer should draw with their thumb
however short term they may be. Among the most fre- and fingers off of the trigger of the release aid. For pure
quent negative long term effects of the improper use of back tension releases, the archer may want to brace the re-
releases, we can report: lease in a direction that will not allow it to fire by placing
– Back and shoulders muscles relaxing before the shot is fingers against the back side of the release while drawing.
over. Illustration: draw safely with a “pure Back tension” re-
– Target panic lease aid
When learning how to shoot a compound bow with a
Surprise release generated by a Continuous Draw mechanical release the archer should shoot at short range
Increase at a blank bale. The blank bale is also a good place to per-
According to some experts, this is THE technique. It is a fect form and work on form improvements.
fact that over the last 15 – 20 years, this technique has be- Once an arrow is nocked and the release is on the
came quite popular among the elite Compound archers. string, raise the bow to rest on the knees or hip. Support
This method of shot execution is often called “back the bow by holding it up with the release so the bow hand
tension”. With this method the archer aims at the target can be properly set on the riser. Next, raise the bow to the
and increases tension in the back and/or posterior part height of the target and draw on target with the arrow as
of the string shoulder, regardless of where the sight goes. much parallel to the floor as possible. Pause between rais-
Of course the archer always has the option to let the shot ing and drawing the bow to allow for a smooth draw and
down and start over if they do not like where the sight prevent the arrow from falling off of the rest.
goes. The outcome of this method is a surprise release
resulting in perfect form. One of the main advantages of
this method is that it keeps the archer’s mind away from
the trigger and trigger hand, allowing an excellent follow-
through (see further down)
Notes about the surprise release (achieved through
the 2 latest techniques presented above):
– In order for an archer who may be struggling with
concept to experience the feel of a surprise release, the
coach may squeeze the trigger of the release while the
archer safely aims at a target. Safe Drawing Angle.
– The sight may not be perfectly centered when the bow
goes off. In opposition to the Commanded triggering Some archers tend to come down with elbow and
method, this one can be summarized as “Imperfect hand while drawing back to make the draw easier (they
aim and a perfect shot”, through which the arrow is instinctively use additional muscles which help them to
guaranteed to hit inside the wiggle area of the sight overcome the peak weight); although the bow hand is
because it is executed with perfect form while the kept in the same position the arrow point will then be
subconscious mind makes the necessary corrections. higher than the nock; if something breaks during that ac-
16 FITA Coaching Manual Intermediate Level

tion the arrow may fly way over the target and cause ac- on the bug they cannot watch the television. It is the same
cidents; this should be avoided under all circumstances. principal either way.
When using a pure back tension release (a trigger-less
hinge type release), begin to pull at this point. If a release
with a trigger is being used, move the thumb or finger
onto the trigger while centering the peep and checking
the level. Apply approximately one half of the pressure
necessary to release the trigger. Once the thumb or finger
is properly set on the release, begin to pull with the back
and/or posterior string shoulder muscles, as if pulling a
bow through the clicker. When the proper muscles of the
back are used for this pull, the bicep of the drawing arm is
Unsafe Drawing Angle. relaxed. The tension in the release hand does not change
at all, no increase and no relaxation.
The sight should be at the center of the target when full Entry to intermediate level archers holds the bow at
draw is reached. The sight will not remain on target dur- full draw with their back and arms and press the trigger
ing the draw, due to the motion and effort necessary to with their finger. Many of these archers “creep” as they
draw, but it should start and finish on target. aim, indicating a decrease in back tension while at full
When full draw is achieved, place the draw hand in draw.
the proper anchor position and begin the aiming process. Once the pull with the back muscles begins, there is
Look through the peep sight and center it on the scope absolutely no conscious thought about the release hand
housing. Check the level. whatsoever. After gaining an understanding of this, the
At this point, focus on either the sight or the target, draw does not need to be stopped to check peep, level
but not both. Choose one and be consistent. The eye can- and set thumb. The draw will become a slow constant pull
not focus at two distances at the same time; this is why throughout the shot. Again, this pull is the same as pull-
one is chosen. Focusing on only one item also makes it ing through the clicker on a bow.
easier to accept the wiggle area of the bow. Do not try to Changes in the body while pulling will cause the re-
hold the bow still, let it float or wiggle. The subconscious lease to fire all by itself. There is no need for thoughts
mind will automatically keep the wiggle of the sight cen- about when or how to shoot the shot ever again. Once the
tered on the target. “Trying” to hold still will cause more pull is started the archer must be willing to pull forever;
wiggles than simply trying to relax. Consciously trying aiming and pulling with no expectation that the shot will
to force the sight on the target causes unnecessary mus- ever go off.
cle movement in addition to the movement called for by Although it is important to trust the back tension sys-
the subconscious. If the archer chooses to focus on the tem to work without using conscious thought to execute
target, try using a very small dot or a ring on the scope the shot, some archers may wish to know what causes the
lens that can easily be ignored by the conscious mind. If release to fire. Continuing to pull on the release with back
the archer chooses to focus on the sight, try a large dot tension increases the pressure between the hand and the
on the lens that makes it easier for the conscious mind release because the compound is shot from the wall. The
to ignore the target. To explain this system, compare it to increase in pressure causes the back of the hand to stretch.
watching television while a bug is flying around the room. As the hand stretches the thumb or trigger finger moves
If a person is focused on the television program they will rearward at a rate that is faster than the rate that the release
not notice the movement of the bug. The bug would only moves. The trigger moves with the thumb or finger that it
be noticed if it lands on the television screen. This is the is in contact with. When the trigger moves far enough the
same as focusing on the target causes us to accept or not string is released. With a quality release this movement,
notice the movement of the sight. In the case of focusing change in relationship between the hand and the release,
on the sight instead of the target, if this person is focused is not typically visible or felt. Keep in mind that there
 Compound Bow 17

is no conscious change in the relationship between the Three things can occur once the bow is drawn. First,
hand and the release. the archer draws, anchors, aims and starts to pull. The pull
Calmly talk the archer through this process of execu- continues with constant, even motion, never speeding up
tion with each shot as they learn how to execute a proper or slowing down, until the release goes off, surprising the
shot. By doing this the coach is performing the function archer and the arrow flies to the target. Second, the archer
of the mental program for the archer. Once the proper draws, anchors, aims and starts to pull. The pull continues
method is learned and committed to the subconscious, with constant, even motion, never speeding up or slow-
the archer may be taught to use a mental program in order ing down, until the shot has deteriorated so badly that the
to control the shot the way the coach did. arrow will not hit the target if it goes off. In this case the
archer lets down and starts the shot over from the begin-
Follow through ning. This is still a perfect shot, as the archer still has the
Shooting with back tension results in a “surprise” when opportunity to execute the shot properly. The third oc-
the shot goes off; therefore there is no need for conscious currence is the archer draws, anchors, aims and starts to
thought about follow through. An analogy for this is pull. The pull continues with constant even motion, nev-
people playing tug-o-war (pulling on opposite ends of a er speeding up or slowing down. This pull continues at
rope). If the rope were to break while people were pulling the constant rate for an eternity. In this third scenario, the
on it, there will be a surprise. The people pulling will fall archer is standing at full draw for the remainder of his or
onto their backs, without time to react in any other way. her life. Of course the third scenario never occurs. Even-
The bow moves straight toward the target that it is aimed tually all shots end in one of the first two results listed. If
at when the release goes off (the rope breaks). At the same the third scenario never occurs, then why include it? Sim-
moment, the release hand moves straight away along the ply put, in order for the shot to be successful, the archer
same line. This occurs before the archer can react in any must intend to do number three every time the bow is
other way, allowing the arrow to leave the bow while eve- drawn back. The archer must have no expectation that
rything is still in perfect line. The result is perfect follow the bow will ever go off, this allows the surprise release to
through. There is no need to exaggerate the motion of fol- occur. With expectation comes anticipation. The archer
low through because the arrow is gone before the archer must have endless patience with every shot.
regains control after the surprise of the release. Again, no
thought about follow through is necessary if the release is Breathing
executed properly using back tension, resulting in a sur- An archer should exhale when exerting the effort to draw a
prise. The perfect follow through is natural. The example bow. Once at full draw the archer should aim and execute
of a rope breaking is an explanation used to demonstrate the shot before taking another breath. This time while the
that with a surprise we can not control the follow through lungs are empty is referred to as the natural respiratory
until after the arrow leaves and it no longer matters. Just pause. It may seem difficult to spend this amount of time
as the people on the rope eventually react to their fall, we without breathing, but consider that we do not draw a
also react and re-grip the bow and regain control. This re- breath while talking, and we often talk for periods longer
action occurs after the arrow has left, because of the ele- than that required to execute a shot. An alternative to this
ment of surprise. A true surprise release ensures that the is to draw a half or full breath after reaching full draw and
shot is achieved while the archer is still aiming; hence the holding that breath until the shot is completed.
bow can propel the arrow away while visual and mental
activities of the archers are maintained and unchanged. 9. Tuning
Basic Tuning
Three outcomes of a shot As listed in section three of this chapter, the assembly
This section is a short restatement of what must happen and set-up of the bow and components is the first step in
when the archer draws the bow. This information is so im- the tuning process. This step must be performed in order
portant that it is necessary it make it stand out from the to learn to shoot with proper form. Once an archer has
other aspects of the shot. This is the “Keystone” of shoot- learned how to execute shots with proper form, the tun-
ing properly with a mechanical release. ing process can resume.
18 FITA Coaching Manual Intermediate Level

Paper tuning • Nock high

The next step in tuning a compound bow is paper tuning.
Stand two yards/meters from a frame with paper stretched
tightly across it. Using good form, shoot fletched arrows
through the paper and into a target butt. The holes in the
paper may then be analyzed to determine adjustments
that may be necessary to improve arrow flight. If the ar-
rows make tears in the paper that are vertical or a com-
bination of vertical and horizontal, make adjustments
or corrections until the tear is perfect or only horizon- • Check cam timing/synchronization.
tal before making adjustments to correct for horizontal • Raise rest or lower nocking point.
tears. Make only one change or adjustment at a time so • Soften spring tension or launcher blade on rest.
the effects of the change can be properly measured. Ul- • Increase speed that fall away rest drops.
timately the arrow will pass through the paper making a • Check for fletch clearance (spray foot powder on
perfect hole with three equal length tears from the fletch- fletching and shoot).
ing. There are many resources available that detail other • For long arrows, shorten arrow until point is ap-
adjustments and considerations for this type of tuning. proximately one inch in front of rest at full draw.
Easton Archery has produced much informational litera- • For one cam or cam and a half bows, stiffen ar-
ture on this subject over the years. See the Easton Tuning row (cut shaft, lighten point, larger shaft, reduce
Guide that you can download from http://www.easton- poundage).
archery.com/downloads.asp
Paper tuning should not require a large amount of • Nock low
time or effort. Reasonable results should be achieved in
just a few minutes and certainly should not take more
than one hour.

• Perfect tuning

• Check cam timing/synchronization.

• Lower rest or raise nocking point.
• Stiffen spring tension or launcher blade on rest.
• Decrease speed that fall away rest drops.
• For one cam or cam and a half bows, weaken ar-
This tear indicates good arrow flight. The point and fletch- row (heavier point, longer shaft, smaller shaft,
ing enter the same hole. raise poundage)
There is no reason to contribute too much time paper
tuning, because this is just a starting point for the fine tun- • Nock left (right handed archer)
ing process that will take place when shooting at a target.
There are many factors affecting the flight of an arrow.
Below are several suggestions for correcting arrow flight
depending on the direction of the tear in the paper.

• Move arrow rest right.

 Compound Bow 19

• Confirm that archer is not torquing bow grip. • Decreases draw weight
• Weaken arrow (heavier point, longer shaft, smaller • Reduces let-off (slightly)
shaft, raise poundage) • Raises brace height (slightly)
• Check for fletch clearance (spray foot powder on • Increases tension of string and cable assembly in
fletching and shoot). brace position
• Check for deflection of bowstring from facial con- • Lengthen (untwist)
tact (Aim at paper then pull face away from string • Lengthens draw length
slightly and execute shot). • Increases draw weight
• Check for wheel lean/twisted limbs. • Increases let-off (slightly)
• If items listed above do not correct flight, try to • Lowers brace height (slightly)
move rest left or stiffen arrow. • Decreases tension of string and cable assembly in
brace position
• Nock right (right handed archer) Cables (referred to as bus cables or power cables)
• Shorten (twist)
• Lengthens draw length
• Increases draw weight
• Increases let-off (slightly)
• Raises brace height (slightly)
• Adjust timing. On a two cam bow, shortening one
cable will cause the cam it is attached to roll over
slower. That is the cam will not be drawn back as
• Move arrow rest left. far.
• Confirm that archer is not torquing bow grip. • Lengthen (untwist)
• Stiffen arrow (lighten point, cut shaft, larger shaft, • Shortens draw length
lower poundage) • Reduces draw weight
• Check for fletch clearance (spray foot powder on • Reduces let-off (slightly)
fletching and shoot). • Lowers brace height (slightly)
• Check for deflection of bowstring from facial con- • Adjust timing. On a two cam bow, lengthening
tact (Aim at paper then pull face away from string one cable will cause the cam it is attached to roll
slightly and execute shot). over further. That is the cam will be drawn back
• Check for wheel lean/twisted limbs. further.
• If items listed above do not correct flight, try to Methods for correcting improper peep roll.
move rest right or weaken arrow. • Compress bow in press and move strands of string
from one side of the peep to the other. An equal
Fine tuning number of strands should be on each side of the peep
This advanced step will be detailed in the level 3 coaching before and after this adjustment.
curriculum. • Compress bow in press, remove one end of the string
from the cam and twist the string one or two turns as
Other tuning/set-up tips needed. Twisting the string from the top cam end will
Below are listed several tips for common problems that affect the peep position more than from the bottom
may be difficult to solve. end.
Effects of lengthening/shortening the string or the ca- • If a string loop is used, wax the loop and the bow string
bles. This may be achieved by twisting/untwisting exist- serving where the loop is to be tied. This will prevent
ing string or cables, or by replacement with new ones. the loop from spinning on the string. The loop may
String then be rotated on the string to influence the position
• Shorten (twist) of the peep when the bow is drawn.
• Shortens draw length
20 FITA Coaching Manual Intermediate Level

• If peep is off exactly 180 degrees, compress bow in Replace string and cables every year or two, or after
press, remove peep, and place back in the string with- 15,000 to 20,000 shots. If string or cables show signs of
out changing any of the strands facing the opposite failure, replace immediately. String and cables should
direction. be replaced as a set. It is recommended to mark the
• If peep spins more than 180 degrees when bow is cams against the limbs at brace position after the bow
drawn, remove center serving of bowstring and re- is set-in (cable and string fully stretched). If any of the
serve wrapping in the opposite direction. marks moves from its original position, the bow must be
• Install a peep sight with rubber tubing attached to checked.
it which is designed to turn the peep when the bow Inspect the bow and accessories for wear or damage
is drawn. If so, the rubber tubing must be regularly prior to shooting.
checked. For those that shoot regularly under strong All bolts and screws must be retightened regularly.
sunlight, the tubing breaks a lot faster. Do not expose a compound bow to extreme heat.
Methods for adjusting bow to sight in at long distances The string, cables, and limbs in particular can be dam-
without placing the scope/sight pin in the path of the ar- aged. This often occurs when a bow is left in a vehicle on
row or fletching.* a warm day.
• Reduce length of sight extension. After shooting in the rain, the bow should be left to
• Install scope with smaller diameter housing. dry under natural environment (in a ventilated and
• Change point of release attachment from below the shaded place). Direct heating or sunlight is not recom-
arrow to a loop attached above and below the arrow. mended. The string and cable shall not be waxed until
This will cause the peep sight to be adjusted upward. after moisture in them has evaporated. Waxing the string
• Increase poundage/speed of bow within archer’s abil- and cable when they are wet will trap the moisture. Axes
ity. and all moving parts (e.g. Arrow rest) should be checked
• Reduce arrow weight within limitation of manufac- and oiled
turer’s recommendation and tunability. Lubricate the axles where they pass through the ec-
• Lower anchor point to increase peep height, which is centrics approximately every 1500 to 2000 shots or at least
an unpopular and critical change! once a month; lubricants should be based on silicone, Te-
flon or quality grease.” with “dry-type Silicon or Teflon
(*) After using any of these methods, adjust sight to the longest distance, lubricants to avoid dirt from sticking to bow parts.
place a small amount of lip stick or foot powder on the bottom of the Bow string and cables should be waxed on a regular
scope or sight pin and shoot the bow. Inspect the arrow and the scope basis to protect them from abrasion, wear and separa-
or sight pin for signs of contact after the shot. tion.
Always have a qualified technician use a bow press
10. Maintenance that supports the riser of the bow in two places if the bow
Maintenance suggestions needs pressed.
Below are several suggestions for the care and mainte- For bows unused for long periods of time, it is recom-
nance of a compound bow. mended to reduce the draw weight to the minimum.
FITA
Coach’s
Manual

ARCHERS
with
DISABILITIES
Module

Intermediate
Level
 ability so that those with similar disabilities are shooting
FITA Coaching Manual against each other. There is a separate class for the visu-
Intermediate Level ally impaired (VI) archers. Consequently, this module is
divided into 5 sections, one dealing with each class, and
one which is generic. It is very important for the coach
Module to find out the class of each archer as the rules of each
class are slightly different. Advice on this can be sought
ARCHERS with DISABILITIES from the IPC Archery Chief Classifier. Details of how to
make contact will be found on the IPC website (www.
paralympic.org).
The main thing the coach has to remember about all
these classes is that the shooting style is basically the same
as for able-bodied archers, unless the archer lacks the use
of the necessary muscles. It is, therefore, important to talk
to the archer, in the first Instance, to find out what they
can and cannot do.

Section 1 – W2 Class
The W2 class consists of archers who shoot from a wheel-
chair but, usually, have no disabilities in their upper body.
Because of this, there is generally no problem with apply-
List of Acronyms ing the normal coaching methods as the muscles used for
FITA: Fédération Internationale de Tir à l’Arc archery are unlikely to be affected. However, the coach
IPC: International Paralympic Committee should always try to work so that they are on the same
level as the archer rather than always towering over them
Introduction as this can be intimidating. Most of these archers, particu-
larly those with paraplegia, will have some difficulty with
Quote - “I don’t want to be considered as a disabled person stability. It is, therefore, crucial that the coach spends time
who can take part in archery. I want to be considered as an ensuring that the archer is getting the best possible sup-
Archer who happens to be disabled.” port from the wheelchair. There are a number of points to
bear in mind.
The level one manual gave a general overview of the types 1. Make sure that the archer has applied both brakes so
of disability the coach might come across in their archers. that the chair does not wobble when they are drawing
This module is designed to give more detailed advice on the bow or releasing.
assisting such archers. In particular, it will help the coach 2. Check that the fabric of the back of the chair is not
to develop the skills of those archers who may have aspira- too taut. If there is some slack in the back of the chair,
tions to shoot for their country internationally. Currently, the archer can tuck himself back between the uprights
archers with a physical disability shoot internationally and get some support from them to stop them falling
under the rules of the archery section of the International sideways.
Paralympic Committee (IPC). 3. The cushion that the archer sits on has to be quite
In 2004, FITA signed a memorandum of understand- soft to prevent them from acquiring pressure sores.
ing with IPC so that the two organisations could cooper- If the fabric below this has too much slack in it, this
ate on a number of levels. IPC Archery rules are basically may prevent the archer from staying in a good upright
the same as FITA rules with some changes to allow for position. A thin piece of board placed underneath the
difficulties which the archers may have. Archers with a cushion can be of benefit.
visual impairment were also accepted as part of IPC Ar- 4. Although IPC rules specify that the back of the wheel-
chery in October 2004. IPC divides archers into 3 classes chair must not be too high, some archers have the back
for those with a physical disability according to their dis- of the chair too low to give any support at all so this
 Archers with Disabilities 3

needs to be checked and raised a little if required. In

figure 1, the archer has the back of his chair well below
the level required by IPC but at a reasonable height to
give him some support.

The other problem for this class of archers is the small

amount of mobility in the fingers. Usually, they cannot
hold the string and must use some kind of release aid be-
cause they do not have sufficient use of the fingers to be
able to hold the string Most coaches will be familiar with
Height of back seat the type of release aid used by compound archers, but these
need more control from the archer than is possible for a W1
Section 2 – W1 Class archer so most will adapt the release aid according to the
The W1 class is also for archers who shoot from a wheel- archer’s needs. For some archers, the release aid needs to
chair but who have additional disabilities in the arms be attached firmly to the archer’s hand so that they cannot
and hands. IPC rules allow them to use compound be dropped on release. The next figure shows the archer at-
bows in a separate class from that for Open Compound taching his release aid by means of a Velcro strap.
users but the bow must only have the same type of sight-
ing arrangement as the recurve bow (i.e. no peep sight
or magnifying sight). Even with a compound, many
archers in this class cannot reach 90 meters so, in inter-
national competition, they only shoot the women’s dis-
tances (i.e. 70/60 rather than 90/70). Compound bows
in this class have a different weight restriction from
that normally used in FITA. Men may only have a peak
weight of 45 pounds and women 35 pounds. This is to
make the class fair to those who are not capable of pull-
ing the 60 pound maximum weight. All the information
about wheelchair’s in Section 1 is, of course, equally ap-
plicable to this class. The principle additional challenge
faced by these archers is a lack of balance which could
lead to them falling out of the chair on release. In order
to avoid this, archers in this class are allowed, under IPC
rules, to be strapped into the chair or use some kind of
body support on the chair.
The next figure shows an archer wearing a strap which
goes round his body and over one shoulder. What cannot The next figure shows an archer at full draw and the tight
be seen is that the strap goes right round the back of the strapping holding his release aid in place can be seen very
chair. clearly. This archer releases by turning his hand and the re-
lease aid has been specially adapted so that he can do this.
4 FITA Coaching Manual Intermediate Level

check on it to make sure that the bow is in the optimum

position.

Some release aids have been made so that they will re-
lease when blown on. Others depend on the archer press-
ing them against some part of the face.

Section 3 – Standing Class

Surprisingly, in the Standing class, there are both standing
and sitting archers. The thing that they all have in com-
mon is that their feet are on the ground, whereas wheel-
chair archers have their feet on the footplate of the chair.

The more severely disabled in this class may also have an

assistant to load the bow and make adjustments to the
sight.

The archer may also have difficulty holding the bow so

this may need to be strapped to their hand, either with
an elastic bandage or by means of Velcro straps. Unlike The coach can do a little experiment for themselves to
an able-bodied archer, the archer will not be able to ad- see how much more stability is gained by having the feet
just this during shooting so the coach will need to keep a on the ground. Try shooting while sitting in a chair with
your feet on the ground. Next, try this again but lifting
your legs up so that they are stretched out in front of you,
 Archers with Disabilities 5

unsupported, and you will get some idea of how unstable

this makes you feel.
Those who use chairs do so because, although they can
stand and walk, they do so only with difficulty, possibly
needing crutches in order to maintain them self upright.
They would be unable to stand whilst also shooting. IPC
rules allow them to use any type of chair, although there
is a limit to the amount of space the chair can occupy on
the shooting line. However, they are not allowed to gain
any support from the back of the chair so most use a stool
without a back.
Choosing the right type of seat and deciding the best
height for it are very important for ensuring that the
archer has the best possible posture when shooting. On
the next two views of the same archer, you can see that
the stool is of a height which allows her to have her legs
sloped downwards. A normal height chair would bend her
legs up much more which would not be comfortable for
her. She has also attached a cushion to the top of the stool
which has been specially shaped, after much trial and er- Many of the archers in this class will have disabilities in
ror, to allow for the fact that she has more of a weakness the arms or hands and this can present more of a chal-
on one side than the other. lenge to the coach as the solutions may require major al-
terations to the basic shooting style. If an archer has an
arm missing, it may be the drawing arm or the arm which
should hold the bow.
1. Bow arm missing. In this instance, the archer will use a
prosthetic arm to hold the bow. This will need to be at-
tached to the bow by some means and there are many
different ways of doing this. The simplest is for it to be
strapped to the bow by a bandage but many archers
have developed quite hi-tech ways of doing this. The
solution will depend very much on how much of the
arm is still present. An arm that has been amputated
below the elbow will allow the archer much more feel-
ing of what the bow is doing than one which is ampu-
tated at the shoulder. There is no one solution and the
coach will need to work with the archer in trying out
various ways of addressing the problem until a satis-
factory conclusion is reached.
6 FITA Coaching Manual Intermediate Level

there is obviously very little scope for the head to move

backwards in the way that the drawing arm would. The
muscles used to draw the bow are different from those
normally used by archers and it is difficult for archers in
this group to pull a heavy bow.

Weak bow arm mechanical assistance.

2. Drawing arm missing. Most archers in this group

choose to shoot by drawing the string with their teeth.
A piece of leather is attached to the string in the same
way as a D loop on a compound bow. The archer bites
on the leather and pulls the string back with their teeth.

Section 4 – Information for the participation by,

and coaching of, visually impaired archers:
Introduction
The fourth section of this module is concerned with visu-
ally impaired (VI) archers. When coaching V.I. archers
the main difference lies in the greater use of specialised
equipment. Therefore this section will be divided into
two parts. The first is dealing with, and showing the
equipment which is specific to this disability. The sec-
ond will cover some additional coaching aspects that are
worth considering.

Basic VI shooting requirements

Generally in archery two planes are required for accuracy.
Elevation and direction. The bow sight provides a gauge
for one of these to the mainstream archer having a meth-
od of allowing for elevation. Add its ability to allow for a
limited amount of wind drift and it is a formidable tool.
Have several spares handy as the leather is frequently bit- For direction the mainstream archer can use the shooting
ten through. The technique used is quite different from line and any other visual means to calculate the bodyline
that of most other archers as the bow arm is bent at the direction required to hit the target. However, for many of
start of the draw and then gradually pushed forward as
 Archers with Disabilities 7

the visually impaired these methods and devices are not STEP 2 – The next step is the addition of the tactile
normally available and other methods are required. ‘back of hand’ sight that will allow for ‘elevation’.
In Europe various methods are employed for initial The tactile stand shown here is a basic camera tri- pod.
teaching from the basic Italian method of guiding the The tactile sight is fixed to the top and can be adjusted
archer by touch, the popular French electronic method for elevation and windage. To prevent the tripod moving
using the ultrasonic transmitter / receiver pair and to the when the archer places sideward pressure onto the sight
increasingly accepted combined method of ‘tactile sight head the stand is pegged or weighted down.
and foot locator”’.
Using a visually impaired archer as a model the follow-
ing photographs and descriptive text has been provided
to allow you to understand the basic equipment devel-
oped for the last method.
It must be stressed that for an active VI archer to shoot
and practice effectively they must make every effort to In this example an elastic rope is pegged into the ground
provide themselves with a ‘helper’. The duty of this helper to provide the required stability. Next figure shows the
is to act as the eyes of the VI, providing guidance in defin- tactile unit and foot locations before the preliminary ad-
ing the arrow strike, safety in and around all venues used justment is made for direction. It must be pointed out
by the VI archer and provides basic equipment mainte- here that this tactile sight touches the back of the hand.
nance unable to be performed by the VI archer. Unlike the mainstream bow sight this device will give the
impression that your archer will shoot left as the sight
Introduction to the ‘tactile’ sight and ‘foot locators’ head is some seven to ten centimetres to the left of where
The tactile sight and foot locators allow the same assist- the fixed bow sight would be. This photograph must be ac-
ance that a conventional sight has for the mainstream cepted as showing only preliminary setting and pegging.
archer. The foot locators give an acceptable stance over
the shooting line that is both comfortable and repeatable.
When the foot locator positioning is completed the next
step is to place the tactile device in place linking it in to
the foot locators. It must be accepted here that foot loca-
tor styles and tactile supports vary in design so you may
accept that the design shown is purely the preference of
the ‘model’ archer.

STEP 1 – The tactile set-up for elevation and di-

rection.
We must start by developing ‘line’ or ‘direction’ for the VI
archer and the first step towards this is the laying down
of the foot locators by, in this case, the ‘helper’. The foot
locators initially will appear to be laid out pointing a little
off centre as the V.I. archer will use the back of the bow
hand as a reference and not a sight fitted to the bow riser.

The VI archer now has been provided with the two basic
planes required to shoot with some degree of accuracy.
The tactile sight head shown here has a spring-loaded
button as a tactile point of contact. All tactiles of this style
8 FITA Coaching Manual Intermediate Level

require that they are spring loaded and in future interna- The archer has now developed the basic line that should
tional VI archery it will be mandatory that this style of ensure the maximum chance of an initial hit on the boss
tactile head be used. Next figure shows the final step of once elevation is set up for the venue. The archer, using
the preliminary set-up, which is the levelling of the tac- the back of the hand will position a knuckle joint on the
tile sighting head. This becomes particularly important ball of the tactile. Not all tactile sights use the ball but
outdoors where the ground is seldom level and caters for most VI archers find that it provides the most comfort-
variables, which the tripod is unable to overcome. able and accurate contact method between the sight and
hand. Please note that it is illegal to position the ball BE-
TWEEN the fingers as this can be interpreted as ‘hold-
ing’ the tactile. In this example the VI archer positions her
feet to the right of the guides but this is personal prefer-
ence and it is equally acceptable if the archer has both feet
within or outside the guides. Although it is difficult to see
in these photographs, the guides are adjustable.

The next figure demonstrates the common position of

the tactile sight on the hand of the archer.

With the V.I. specific equipment now basically set up the

time has come for the archer to take up position where
the helper can view the set-up and correct any obvious er-
rors in alignment. If all looks well at this point the equip-
ment is ready for practice arrows to be shot. The ability of
the VI’s helper and archer to work as a team is important
at this point as ‘careless’ set up will act only as a disincen-
tive to the archer who relies heavily on the helper at this
early stage.
The archer should now take up position in the foot It may be noticed here that the clearance between any part
markers. It is better, although unusual at first, for the of the bow and the tactile minimises the possibility of any
archers to ‘back into’ the type of foot markers shown, as contact between the two. The tactile in this example has
this has been found to provide a much more secure and all the adjustments that a mainstream sight would have.
duplicable stance. The ability for elevation is carried by the screw adjust-
ment on the top of the sight and the ‘windage’ is taken up
using the set-up screw on the left of the button carriage.

The next figure shows the detailed contact area.

 Archers with Disabilities 9

The next figure shows the archer in position and shoot- The three next figures give some fletching variations
ing. that have been used successfully. Please note the ‘four’
fletched arrows. As many VI’s shoot short distance
rounds (30 meters) where the target face size is changed
to simulate distance change, the four fletch arrow allows
confident nocking point alignment as no ‘cock’ vane ex-
ists. The four fletch arrow displays good flight character-
istics at these shorter distances.

Coaching considerations
With the exception of the sighting method used, both VI Other methods of using conventional three fletch arrows
and mainstream archers should develop the same shoot- exist, e.g. cutting a ‘nick’ in the cock vane.
ing skills and techniques. The exception for the VI archer
is the ability to control body sway as it is quite possible
that with little or no vision they will have difficulty de-
tecting the sway before it becomes a source of lost points.
Often, once attention is drawn to this and the archer is
aware it is possible to correct. One thing to consider is
the archer’s footwear. Different types of shoes / boots can
help to alleviate the problem and it is worth experiment-
ing with different styles. Or, a mark can be made on the shaft near the nock with a
If the archer is a novice it will be advisable to work ‘blob’ of glue or correction fluid.
with them closely without the benefit of the tactile sight
and foot locators in order to develop good basic skills as
would be expected of any other archer.
Head position is as important to the visually impaired
archer as any other, and the archer should be encouraged
to develop good head positioning even though no vision
is possible.
When the archer is introduced to the use of the tactile
sight it is recommended that the archer be encouraged to Each method allows the archer to shoot with confidence.
come to full draw before contacting the tactile. It is all too
easy for the archer to attempt to fit their stance to the tac- We have mentioned the value of a dedicated ‘helper’ as-
tile rather than use the tactile correctly. sisting the VI archer and also mentioned that most VI’s
Too much sideways hand pressure onto the tactile do have some vision. For those VI’s who have never had
head may result in inconsistent arrow strike. The tactile much vision from birth, or those who lost vision early in
sight must be spring-loaded which will magnify poor life, the concept of the ‘boss’ or the ‘Target’ may be dif-
technique in the use of the sight. ficult to imagine. For these archers a method of provid-
On a technical issue, the archer may find difficulty in ing a sense of the accuracy of a hit may be more than the
‘nocking’ the arrow onto the string. This will be difficult normal ‘clock face / colour’ description. 2 o’clock red
not because the archer cannot see to do this but in detect- may have much value to you or me, but not to a VI arch-
ing which way the ‘cock’ fletching is pointing. er with little vision from birth. In these cases we need to
10 FITA Coaching Manual Intermediate Level

develop other methods of indicating accuracy without 1. The archer’s disability may cause him to tire more
referring to the conventional method indicated above. quickly than other archers. The coach should discuss
These alternative systems may be simple or otherwise. this with the archer and bear it in mind when working
For example, it may be sufficient to use the archer’s hand out a training regime.
as an indication of where the arrow strikes the target. 2. Tetraplegics cannot regulate their body temperatures
The centre of the palm being the ‘10’ and working out to in the same way as other people. This means that they
the edges of the palm as the shot hits further out. Pro- do not sweat in hot temperatures and their extremi-
vided you have an agreement where ‘top’ is on the target ties can become excessively cold in cold weather. The
and the hand, you have a method of representing a hit. coach needs to keep an eye on this so that the archer
You may also have a ‘peg-board’ option where the board does not get either heat stroke or hypothermia.
has holes cut to indicate various parts of the target and 3. Many wheelchair archers are reluctant to keep up their
a peg, or pegs, to indicate where the arrow strikes. The fluid intake during events because of the difficulty of
possibilities are numerous and only the desire to help is access of some toilet facilities. It is vital that they drink
needed to arrive at a solution that is agreeable to the VI suitable quantities during the course of the day so the
and those helping. coach needs to ensure that they are aware of this and to
encourage them to drink both water and sports drinks.
Section 5 – Other Issues:
Sections 1 to 4 have given the coach some advice on the The important thing to remember is that archers with a
solutions to the major challenges that he will face when disability will be as enthusiastic about and committed to
coaching archers with a disability. It is, however, far from their sport as any other archer. If the coach and archer
a comprehensive guide as archers may have one or more work together to surmount any obstacles the archer has
of the disabilities discussed or other difficulties which in achieving their potential, there are no limits to what can
may not have been mentioned. There are other points be achieved. So, don’t be afraid to coach them and you will
which need to be considered. gain great satisfaction from their enjoyment of our sport.
FITA
Coach’s
Manual
APPENDIX

THE LINING UP OF A VISUALLY

IMPAIRED ARCHER’S
TACTILE SIGHT
Module

Intermediate
Level
12 FITA Coaching Manual Intermediate Level

ing able to establish a constant stance and balance of the

FITA Coaching Manual body relatively easy. But, when shooting outdoors this
Intermediate Level task can become quite a challenge when getting all the
angles right to get the first arrow to land in, or, near to
the gold.
Module When shooting outdoors, even though the field may
seem flat, the ground at the shooting line may slope ei-
THE LINING UP OF A VISUALLY ther upward or downward, even a slight slope will change
IMPAIRED ARCHER’S the visually impaired archer’s total line up and make their
TACTILE SIGHT task a little more difficult when shooting. With considera-
tion and the right tools, the task of total line up for the
visually impaired archer can be relatively simple and very
Contents accurate.

Methods of Line-Up and Aiming

Introduction _ ____________________________________12
For sighted archers there are three main types of shooting
Methods of line-up and aiming _______________12 line-up, Straight Line, Triangle and Quadrilateral.
Aligning the Archer’s body _____________________14
General information _ __________________________14 Straight Line
Feet locator line-up _ ____________________________14 This is the simplest form where the fingers grip the string
two or three inches below the arrow and when at full draw
Tripod line-up ___________________________________15
the archer looks along the arrow and aligns it with the re-
Tactile sight line-up _____________________________16 quired aiming point, making one simple in-line line-up
Getting tactile sight marks for point. See figure 1.
shooting various distances _ _______________17
Getting Sighting Marks When The Ground Is
Uneven _ ______________________________________18
Quick reference guide _ _________________________20

Introduction
The line up measurements and methods explained in this
document may seem like a long winded task but once
they are established and recorded the line-up procedure
for a visually impaired archer will be quick and very accu-
rate. This line up accuracy will be rewarded by finding the
centre of the target within the first few arrows.
When a visually impaired archer’s feet locators and
tactile sight are being lined up ready for a training session
or competition there are many areas that need consider-
ing to ensure that complete accuracy, when shooting, is
achieved.
If the archer uses a tactile sighting aid on a tripod and
the knuckle of the bow hand as the tactile sight contact
point, the angles of the ground and vertical alignment of Figure 1
the body must be fully considered.
When shooting indoors the floor is flat, this is a con-
stant that makes the visually impaired archer’s task of be-
 The Lining Up of A Visually Impaired Archer’s Tactile Sight 13

Triangle
This method needs a little more lining up when at full
draw, as the string hand fingers are placed below the ar-
row on the string which are also used to locate the facial
reference point at full draw. The eye lines up the point of
the arrow with the required aiming point. This requires
three line up points, the eye, arrow nock and the arrow
point. String alignment is also required when using this
method. See figure 2.

Figure 3.

With visually impaired archers there is another type of

line up. This is also a quadrilateral method but the area
of concern is trapezoidal, in this case the line-up points
are; the facial reference point, the feet, the body align-
ment (in all planes) and the tactile sight (in all planes),
using these reference points the area of alignment be-
comes much greater. Also, the angles become more criti-
cal when aligning up the tactile equipment and the archer
who is to perform. See figure 4.

Figure 2.

Quadrilateral
this method is also known as the eye, sight, arrow rela-
tionship (ESAR) alignment procedure which introduces
four line up points, the eye, arrow nock, sight ring and
arrow point. String alignment is essential when using this
method. This quadrilateral method is widely used and is a
favourite with recurve freestyle archers. See figure 3.

Figure 4.
14 FITA Coaching Manual Intermediate Level

Aligning The Archer’s Body General Information

For an archer to stand erect and fully balanced many fac- It is important that each individual archer’s foot locator
tors must be considered. Firstly, the shape of the archer’s is set to the correct location. To do this there are some
body is very important and a method of total balance measurements that need to be established, these measure-
must be determined. ments will be personalised and different for each archer.
If the archer is heavy in the frontal area i.e. has a large From here on each part of the archer’s body and
chest or paunch when standing upright the body will be equipment will determine ‘from where’, ‘to where’, the
leaning slightly back to compensate for this. Also, the measurements will be made. So, although each section of
head position will have an effect. With some people the this document has its own heading, consideration must
head can be positioned to the front of the torso, this will be given as each part of the equipment being used by in-
also have a bearing on a balanced upright stance. There dividuals as it will have a bearing on these measurements,
are several methods of determining an upright stance but as will the archer’s footwear.
here is one method used in field archery which is quick Firstly we need to establish what kind of tactile sight
and effective: is being used and the contact location point the archer
• Have the archer stand as upright but comfortable as favours.
possible. In this explanation I will describe the use of a wooden
• Have them (keeping the body straight) lean back onto foot locator and a tripod fitted with a ball and plunger
the heels until the toes want to lift off the ground. type tactile device where contact is between the first and
• Then have them bring their body back to the upright second knuckles on the bow hand. This position will
position until the weight of the body is equally spread give a more consistent line-up than having the contact
along the feet from the heels to the balls of the feet. point between the second and third or the third and forth
This distance of movement at the chin may be anything knuckles. The further the contact point is away from the
from 3 to 5 inches (75 mm to 12.5 mm), which will de- first finger the greater the importance the angle of the
pend on the size and shape of the body. See figure 5. bow hand becomes which will have an effect on the left/
right accuracy.
Centre line It is advisable for the archer to wear the same footwear
of the body
for each training session and competition. If different
when
standing footwear is worn for training or competition the measure-
upright. ments and balance of the archer could be jeopardised.

Feet Locator Line-Up

We need to establish how far the arrow line is forward of
the body centre line when the archer is standing upright,
fully balanced and at the full draw position. This measure-
ment will be used as a baseline and must be as accurate as
possible. See figure 6.

Leaning back Standing upright.

onto the heels.
Figure 5.

With practice the archer can get very proficient at getting

a constant balance which will enhance their chances of
producing good form and performances.
 The Lining Up of A Visually Impaired Archer’s Tactile Sight 15

When the archer is at full draw we need to establish the

Centre line measurement from the tactile sight contact point on arch-
of the body. er’s hand to the centre of the arrow shaft when it is on the
arrow rest. See figure 8.
Measure the distance
between the arrow
location and the Measure the
centre balance point distance from the
of the body, we will contact point of the
assume the distance tactile sight on the
for this exercise as archer’s hand to the
being 4 inches centre of the arrow.
(10cm). For this exercise we
will assume this
distance is 2 inches
(5cm).

Figure 6.

This measurement of 4 inches (10cm) will be used to add

to the measurement of the distance from the centre of the
body to the back (heel) of the shoes being worn by the
archer. For explanation of the set up we will give a meas- Figure 8.
urement for this of 5 inches (12.5cm). This will give us a to-
tal measurement of 9 inches (22.5cm) that will be used to Tripod Line Up
align the wooden feet locator to the centre of the target. Once we have the feet location frame set correctly and
From the heel location of the feet locator measure 9 the measurement established as in figure 8 we can intro-
inches (22.5cm) along each of the feet side locators and duce the tripod. With the tripod set vertically, and with
drill a hole into which will fit a pencil, wooden dowel or the archer set correctly in the feet location frame, the pan
similar. These two pencils/dowels can then be used to head of the tripod should be in line with the bow hand
align the feet locator to the target. Once the feet location knuckles when the archer is at the full draw position. See
frame has been lined up the dowels should be removed. figure 9.
See figure 7.

Figure 7.
16 FITA Coaching Manual Intermediate Level

The tripod tor frame and align the two dowels on the feet locators
pan head
should be in and make mark on the piece of plywood in line with this
line with the line. Measure from this line inward toward the tripod the
knuckles of distance measured from the bow hand knuckle to the
the bow hand.
centre of the arrow i.e. as shown in figure 8 (2 inches /
5cm). Make a good visual sized dot (¼ inch / 6mm) at
this location. The tactile sight can now be lined up, move
the tactile sight until the weight point of the plumb line
fitted earlier is directly over the dot just made on the piece
of plywood. See figures 11 & 12.

Figure 9.

Tactile Sight Line-Up

With these measurements we can now establish a method
of setting up the tripod which will help a quick and easy
alignment of the tripod in the future. We can fix a piece
of plywood to the feet locator in line vertically with the Figure 11.
tripod pan head. See figure 10.

Piece of
plywood
fitted directly
in line
vertically with
the tripod pan
head.

Figure 12.
Figure 10.
With all these measurements/locations correctly lined up
When this piece of ply wood has been fitted we need to the archer should be able to stand in their shooting posi-
refit the two pencils/dowels in the feet side locators. Fit tion, and shoot with their arrows going straight along this
the tactile sight to the tripod pan head so that there can centre line to the centre of the target. See figure 13.
be some movement for aligning the unit correctly. Hang
a plumb line from the tactile sight plunger (the part that
touches the bow hand knuckle). Look along the feet loca-
 The Lining Up of A Visually Impaired Archer’s Tactile Sight 17

• This procedure should also be carried out at a distance

of 30 metres; make sure that the ground is level all
the way from the archers standing position to the
target. If it is not the sighting mark being made on
the dowel will not be correct. See figure 13.

Level
Level

30 Metre Sight Mark

20 Yard Sight Mark

Figure 13. Figure 13.

Getting Tactile Sight Marks For Shooting Various Now we have produced a dowel with the tactile sight
Distances marks clearly marked we can now set up the total ‘shoot-
There is still another very important line up that needs to ing line-up’ for our visually impaired archer even if the
be done. We have lined up the archers apparatus to take ground is sloping toward or away from the target. It must
care of any ‘left & right’ (horizontal) errors but we also be remembered though that the archer and tripod must
need to take care of the ‘up & down’ (vertical) errors. It be vertical no matter which way the ground slopes. See
would be easier to achieve good results if the next set of figures 14, 15, 16 & 17.
adjustments could be determined when shooting indoors
as the floor from the shooting line to the target is rela-
tively flat.
• Set the feet locator and tripod etc. as mentioned
above.
• Have the archer shoot at 20 yards (18 metres) to es-
tablish a height of the tactile sight where the archer’s
arrows are landing in the target at a height level with
the centre of the gold.
• Have a piece of wood doweling which is as long as the
archer’s height. Place this vertically in the centre of
the feet locators (where the archer stands). Vertical
lines.
• Look toward the target, line up the contact point of
the tactile sight with the horizontal centre line of the
target and make a mark on the dowel that is in line
with these two locations. This will give a definite 20
yard (18 metre) ‘sight mark’ to adjust/line-up the
height of the tactile sight to when shooting this dis-
Level ground
tance in the future.
Figure 14.
18 FITA Coaching Manual Intermediate Level

Figure 15.
Figure 17.

Getting Sighting Marks When The Ground Is

Uneven
When shooting outdoors line up the feet locating frame
and tripod in the manner discussed earlier. Make sure the
tripod is vertical and the tactile sight hand contact point
is directly over the spot on the piece of plywood previ-
ously fixed to the feet locating frame. See figure 18.

Figure 16.

Which ever the way the ground slopes the archer and tri-
pod must be set vertical at all times. Figure 18.

The dowel made earlier which has the 20 yard (18 metre)
and 30 metre sight marks on it can now be put to use.
Place this sighting dowel between the feet locators and
left of the aligning dowels (right handed archer) the same
 The Lining Up of A Visually Impaired Archer’s Tactile Sight 19

distance that was measured from the bow hand knuckle

to the arrow centre line when at full draw. Line up with
the eye, the sight mark for the distance being shot and the
centre of the target. Then adjust the height (only) of the
tactile sight so that the part that touches the back of the
bow hand is in line with the sight mark on the dowel and
the centre of the target. This adjustment, if done correctly,
will be correct no matter which way the ground slopes at
the shooting line. See figures 19, 20, 21 & 22.

Figure 19.

Level Level / Sloping

Figure 20.

Sloping Level / Sloping

Figure 21.

Sloping Level / Sloping

Figure 22.
When all of these adjustments have been made the set up is ready to be used.
20 FITA Coaching Manual Intermediate Level

Quick Reference Guide • Have the archer stand in the feet location frame, check they are standing
upright and all the measurements previously taken are still correct for
• Line up the feet location frame. the archer.

Vertical
lines

• Line up the tripod.

Level ground

• Ensure the archer is upright and in line with the target.

• Line up the tactile sight with the sighting mark on the sighting dowel and
the centre of the target.

30 Metre Sight Mark

20 Yard Sight Mark
FITA
Coach’s
Manual

FIGHT against DOPING

Module

Intermediate
Level
 – Ensure that a representative is available after each
FITA Coaching Manual event to go to the doping control station with the ath-
Intermediate Level lete if selected for testing.

This chapter aims therefore to provide basic guidelines

Module and information on what an anti-doping programme
includes, as well as the latest anti-doping policies devel-
FIGHT against DOPING opment within the framework of the new World Anti-
Doping Code, and their consequences to the sport of
Contents archery.

1. Historic _______________________________________ 2 1. Historic

2. Definition of doping _ _______________________ 2 At its 2003 Congress held in New York City in July 2003,
FITA adopted the World Anti-Doping Code (“The
3. Prohibited Substances and methods _ ____ 3
Code”), developed by the World Anti-Doping Agency,
4. Therapeutic Use Exemption procedures _ 6 which was established in 1999. This is the first document
5. Doping Control Procedure _________________ 7 to harmonize regulations regarding anti-doping in sport
across all sports and all countries of the world. The Code
6. Useful links and information _____________12
provides a framework for anti-doping policies, rules and
regulations for sports organizations and public authori-
Preamble ties.
Coaching is about helping athletes to compete and per- Signatories to the Code had until the Summer Olym-
form to the best of their ability: If an athlete needs to take pic Games in Athens in August 2004, to accept and im-
drugs to win, he is just not good enough. If a coach is plement the Code. This means that they must make sure
caught endorsing the use of performance enhancing sub- that their own rules and policies are in compliance with
stances, he too is breaking the rules. This could affect his the mandatory articles and other principles of the Code.
coaching career as well as bring shame on his sport and Therefore new FITA Anti-Doping Rules, which came into
country. effect as of 1 April 2004, have been adopted in conform-
UK Sport, which handles anti-doping programmes ance with FITA’s responsibilities under the Code, and are
and policies in the UK, defines coaches’ responsibilities in furtherance of FITA’s continuing efforts to eradicate
in anti-doping matters as follows: doping in the sport of archery. Indeed FITA has always
– Promote the ideal of doping-free sport to their ath- been actively fighting against doping since and has been
letes. always at the forefront. FITA has been one of the first to
– Know how to access support and advice on doping- test for alcohol in a systematic way. FITA in 1998 intro-
free sport. duced Out of Competition testing and in 1999 was the
– Help and encourage athletes to check all medication first IF to have WADA conduct its Out of Competition
before use. testing.
– Help athletes to understand the implications involved
in taking supplementation and encourage athletes to 2. Definition of Doping
seek advice about their health from a medical profes- Anti-Doping programs seek to preserve what is intrinsi-
sional. cally valuable about sport. This intrinsic value is often
– Show concern and caution towards sick and injured referred to as “the spirit of sport”; it is the essence of Ol-
athletes and develop positive strategies and support ympism; it is how we play true. The spirit of sport is the
systems through injuries and illness. celebration of the human spirit, body and mind, and is
– Understand the specific rules within their sport. characterized by the following values:
– Ensure athletes understand their rights and help them – Ethics, fair-play and honesty.
develop strategies for exercising their rights during the – Health.
testing procedures. – Excellence in performance.
 Fight Against Doping 3

– Character and education. than annually (available on www.wada-ama.org and/or

– Fun and joy. www.archery.org under the link “anti-doping”). FITA
– Team work. makes the current Prohibited List available to each Mem-
– Dedication and commitment ber Association, and each Member Association shall en-
– Respect for rules and laws. sure that the current Prohibited List in force is available
– Respect for self and other participants. to its members and constituents.
– Courage. A substance or method shall be considered for inclu-
– Community and solidarity. sion on the Prohibited List if WADA determines that
the substance or method meets any two of the following
Doping is fundamentally contrary to the “spirit of sport”. three criteria:
It is defined as the occurrence of one or more of the anti- – Medical or other scientific evidence, pharmacological
doping rule violations. effect or experience that the substance or method has
The following constitutes anti-doping rule violations: the potential to enhance or enhances sport perform-
– The presence of a prohibited substance or its metabo- ance.
lites or markers in an athlete’s bodily specimen. – Medical or other scientific evidence, pharmacological
– Use or attempted use of a prohibited substance or a effect, or experience that the use of the substance or
prohibited method. method represents an actual or potential health risk to
– Refusing to submit to sample collection. the athlete
– Violation of availability for Out of Competition Test- – WADA’s determination that the use of the substance
ing. or method violates the spirit of sport as described
– Tempering of Doping Control. above.
– Possession of prohibited substances and methods.
– Trafficking in any prohibited substance or prohibited Below is a brief overview of the Prohibited Substances
method. and Methods and their effects as per the List in force at
– Administration of a prohibited substance. 1 January 2007.

It is important to note that the four latter anti-doping rule 3.1 Substances and Methods prohibited at all
violations are not only addressed to athletes (but also times (In- and Out-of-Competition)
to any coach, trainer, manager, agent, team staff, official, Anabolic Agents (Anabolic Androgenic Steroids–
medical or para-medical personnel working with or treat- AAS) (S1):
ing athletes participating in or preparing for sports com- This class includes both exogenous and endogenous
petitions). In particular, those defined under the Code as AAS. Where an AAS is capable of being produced endog-
“Athlete Support Personnel” should be concerned. In par- enously, the deviation from the range of values normally
ticular, “Possession of a Prohibited substance or method found in humans is considered. For example, testoster-
by Athlete Support personnel in connection with an Ath- one is a naturaly occuring steroid hormone present in
lete, event or training, unless the Athlete Support Person- the body tissues of both males and females. It has both
nel establishes that the possession is pursuant to a Thera- growth promoting (anabolic) and masculinizing (andro-
peutic Use Exemption granted to an Athlete, or other genic) properties. Women also produce testosterone but
acceptable justification”, is an anti-doping rule violation. only one-tenth of the amount produced by men and most
It is therefore strongly recommended, for example, that of it is converted to estrogens, the primary female sex hor-
an Athlete Support Personnel under a personal medical mone.
treatment which includes a prohibited substance, should It is clear that women are more sensitive to testoster-
be able to provide, when on duty, his/her own medical one than men and smaller doses are needed to enhance a
prescriptions/certificates. woman’s performance.
Adverse effects of AAS include hair loss, oily skin, acne,
3. Prohibited Substances and Methods deep voice, enlarged (males) or shrunken (females) breasts,
FITA Anti-Doping rules incorporate the Prohibited List psychiatric disturbances (aggressiveness), decreased sperm
which is published and revised by WADA no less often count (males), abnormal or absence of menstruation, re-
4 FITA Coaching Manual Intermediate Level

duced fertility and clitoral enlargenent (females), enlarged (LH) which is also involved in the regulation of testo-
prostate (males), hypertension, fluid accumulation and sterone production in men, therefore is also prohibited
stunting of growth due to premature closure of epiphyses. in males only.
When testing for testosterone, the normal or average
testosterone/epitestosterone (T:E) ratio in the urine is Corticotropins
approximately 1:1. The T:E ratio greater than four (4) to Corticotropins (ACTH, tetrocosactide) have been mis-
one (1) in the urine is an Adverse Analytical Finding. used to increase the blood levels of endogenous gluco-
corticosteroids, notably to obtain the euphoric effect of
Hormones and related Substances (S2) these drugs. The administration of ACTH or tetracosac-
Erytropoietin (EPO) tide is considered equivalent to the oral, intramuscular or
EPO is a substance which enhances the production of red intravenous application of glucocorticosteroids.
blood cells to increase the oxygen content in the blood.
is a glucoprotein produced by kidney to regulate the Beta 2-agonists (S3)
production of red blood cells in the bone marrow. Red Physicians prescribe Beta-2 agonists primarily for bron-
cells comprise around 42% of blood (haematocrit), the chospasm in asthma and other airways diseases All Beta-2
reminder being plasma. If haematocrit is high, EPO pro- agonists (including their D- and L-isomers) are prohib-
duction is reduced. Recombinant EPO was produced in ited except formeterol, salbutamol, salmeterol and terbu-
the late 1980’s primarily to treat the anemia of renal fail- talin when administered by inhalation to treat asthma,
ure. EPO enhances endurance performance in the same which require a medical justification in accordance with
manner as blood doping. EPO is prohibited since 1990. the WADA International Standard for Therapeutic Use
Adverse effects of erytropoietin include hypertension, Exemption.
thrombosis, iron deficiency, skin rash, a “flu-like” condi-
tion, palpitation, hypertensive encephalopaty and nausea. Agents with anti-oestrogenic activity (S4)
Aromatase inhibitors, Selective Estrogen Receptors
Growth hormon (Hgh) and Insuline-like Growth Modulators such as tamoxifen, and other anti-estrogenic
Factor (IGF-1) substances such as clomiphene and cyclofenil are prohib-
Human Growth Hormone is a natural hormon that stim- ited.
ulates growth, promotes protein synthesis and breaks
down fat (lipolysis). HGH is prescribed for children or Diuretics and Masking agents (S5)
adults with growth hormon deficiency. Recombinant hu- Masking agents are products that have the potential to
man growth hormon become available in the 1980’s and impair the excretion of Prohibited Substances, to conceal
its use prohibited since 1988. their presence in urine or other “Samples” used in doping
Insuline-like growth factor is believed to increase the control, or to change haematological parameters.
glycogen deposit in the muscle and increase lean body The main masking agent are Diuretics which increases
mass. the excretion of water and electrolytes (especially sodium
and potassium) from the body via the kidneys.
Gonadotropins (hCG and LH) Diuretics may be used by competitors for the two
It is prohibited in males only, as it stimulates testosterone main reasons. Firstly, in weight classified sports to reduce
production. Chorionic Gonadotrophin (hCG) is a glyc- weight rapidly. Secondly, athletes attempt to dilute urine,
oprotein that is produced in large quantities in women making it more difficult for laboratory to detect some
soon after conception. It plays a vital role in maintaining prohibited substances that they have been using.
a normal pregnancy. It has been used by males to stimu- Adverse effects of diuretics include excessive weight
late testosterone production and to prevent the shutdown loss, hypotension, low or high serum potassium, cardiac
of testosterone and sperm production that accompanies arythmia, muscle cramps, increased uric acid and possi-
long term use of AAS, therefore it is prohibited in males bly an attack of gout, reduced capacity for muscle func-
only. tion and death.
The biological action of chorionic gonadotropin
(hCG) are identical to those of luteinizing hormone
 Fight Against Doping 5

Prohibited methods The most serious side effects of powerful narcotics are
Enhancement of oxygen transfer (M1) due to physical dependance and the development of with-
Blood doping and use of products that enhance the up- drawal symptoms. Heroine is the most addictive narcotic.
take, transport or delivery of oxygen (eg. Erytropoietin,
perfluorochemicals, efaproxiral (RSR13), modified hae- Cannabinoids (S8)
moglobin products) are prohibited. Cannabinoids include both marijuana (the dried leaves
and flowers of the Cannabis Satura plant) and hashish
Pharmacological, chemical and physical manipula- (the dried resin extract from the leaves). In the sport of
tion (M2) archery, due to their effects such as anxiety reduction and
This consists in tampering, or attempting to tamper, in increase of self confidence, cannabinoids are considered
order to alter the integrity and validity of specimens col- to be performance-enhancers.
lected during doping controls. This includes methods While cannabinoids are only tested in competition,
such as catheterisation, urine substitution and/or altera- the active substances are retained in fatty tissues within
tion, inhibition of renal excretion and alterations of testo- various organs of the body. Therefore, depending on the
sterone and epitestosterone concentrations. Intravenous strength of the substance taken, the route of administra-
infusions are also prohibited. tion and the frequency of use, the metabolite may be de-
tected in an athlete’s urine sample for several weeks when
Gene Doping (M3) used heavily and frequently, and for ten or more days after
Gene or cell doping is defined as the non-therapeutic use a single exposure. A concentration of THC (tetrahydro-
of genes, genetic elements and/or cells that have the ca- cannabinol) greater than 15 nanograms/ml constitutes an
pacity to enhance athletic performance. Adverse Analytical Finding.

3.2 Substances and Methods prohibited In-Com- Glucocorticosteroids (S9)

petition only Glucocorticosteroids are a class of drugs best known for
Stimulants (S6) their ant-inflammatory effects. They are widely used in
Mankind has used stimulants for thousands of years for medicine to reduce pain and inflammation associated
their energizing properties. The early history of doping with various joint and skin conditions. Glucocorticoster-
is dominated by reports of amphetamine, cocaine and oids are invaluable to manage asthma and allergic disor-
strychnine incidents and later on of less potent stimu- ders and diseases of the immune system.
lants such as ephedrine. These drugs are available either Glucocorticosteroids are secreted by adrenal glands
in foods and drinks or in over-the-counter (OTC) prepa- that regulate the metabolism of carbohydrates, proteins
rations. and fats.
The common feature of those substances is stimula- However, use of glucocorticosteroids require medical
tion of the brain and all nerves of the body. control because they may cause severe side effects.
In high doses amphetamine disrupts co-ordination Recently, there has been a rise in non-therapeutic use
and produces aggressive behaviour, hallucinations, sei- of glucocorticosteroids by athletes during competition.
zures, hypertension and cardiac arythmias. Long term
use results in a tolerance and physical dependance. 3.3 Other Substances prohibited in archery
On top of the above, FITA prohibits the use of the follow-
Narcotics (S7) ing substances.
Among them is morphine which is a natural ingredient of
opium. After processing, morphine can be converted to Alcohol
heroin, a highly addictive substance and a leading drug of Alcohol in anything other than small quantities depresses
abuse. Narcotics are widely used as analgesics (painkillers). brain function which reduces tension, inhibition and self
Several weaker narcotics are permitted including co- control, increases confidence and the tendency to take
deine, dextrapropoxyphene, pholcodine and tramadol. a risk or actions. As alcohol consumption continues,
Those drugs are much less powerful than morphine and judgment, co-ordination and reactions are increasingly
rarely lead to addiction. impaired.
6 FITA Coaching Manual Intermediate Level

Competitors could misuse alcohol for psychological as an adequate defence in a doping hearing. Moreover,
reasons such as to increase confidence or reduce pain. It is being concerned about inadequate labeling and insuf-
more commonly used to reduce stress/tension and hand ficient quality control in the production of many nutri-
tremor which would be beneficial in sports requiring ac- tional supplements, WADA officially recommends not to
curacy such as bow shooting. take nutritional supplements.
It can also increase self confidence resulting in an
increased chance of taking a risk or acting in a way that 4. Therapeutic Use Exemption Procedures
competitor would not normally. This could put both the Athletes with a documented medical condition requiring
competitor and other competitors at risk. the use of a prohibited substance or a prohibited method
The issue of alcohol misuse in sport is complex due must first obtain a Therapeutic Use Exemption (TUE).
to wide spread use (and abuse) of alcohol in the general Exemption can be granted only in strict accordance
community. with the following main criteria:
– the athlete would experience significant impairment
Beta-Blockers to health if the prohibited substance or method were
Beta-blockers act by blocking the effect of natural stimu- to be withheld in the course of treating an acute or
lants (catecholamine) on the beta adrenergic receptors. chronic medical condition.
These receptors are located in the heart, lungs and blood – the therapeutic use of the prohibited substance or
vessels. Beta-blockers were prohibited in 1985 because method would produce no additional enhancement
athletes used them for alleged medical reasons to en- of performance other than that which might be antici-
hance performance in shooting events. It is considered pated by a return to a state of normal health following
that beta-blockers enhance performance by reducing the treatment of a legitimate medical condition.
tremulousness, anxiety and tachycardia (fast heart rate) – there is no reasonable therapeutic alternative to the
that athletes experience just before a competition. Con- use of the otherwise prohibited substance or method
versely, beta-blockers impair performance in endurance – an application for a TUE will not be considered for
events because they block the increase in heart rate and retroactive approval, except in cases where emergency
thus cardiac output necessary to perform to one’s maxi- treatment was necessary, or if, due to exceptional cir-
mum. cumstances, there was insufficient time or opportu-
Adverse effect of beta-blockers include bradycardia nity for an applicant to submit an application prior to
(slow heart rate), inability to increase cardiac output a doping control
when exercising, fatigue, depression and asthma.
In archery, the use of beta-blockers is prohibited in- Depending on the Athlete’s status the applications for a
competition and also out-of-competition, TUE are to be sent to FITA- or its partner service provid-
3.4 The case of nutritional supplements er (the Swedish Testing Service Provider IDTM in 2007),
In order to meet the nutritional needs requested by their or the National Anti-Doping Organisation (NADO) of
training regimen, many athletes use dietary/nutritional the Athlete’s country. Below is a summary of the proce-
supplements. However there has been some evidence dure in place in 2007:
that some products may not contain the amount of ingre-
dient listed on the label, may not contain the ingredient Status of the Situation with regard
Criteria
listed at all, or may be adulterated with other prohibited Athlete to TUE application
substances not listed on the label.
Doping control authorities can not judge intent. They International- In the FITA Registered To FITA/IDTM–
Level Athlete Testing Pool mandatory
can only judge what is found in the body, Ultimately, ath-
letes are responsible for what they ingest, so it is possible Athletes – Definition of – To FITA /IDTM
that the use of some nutritional supplements could lead participating an  International or
at FITA Event (Book 1, – Mutual recognition
to an athlete being found guilty of a doping rule viola-
International Appendix 5 of FITA policy with
tion. Events Rules) NADOs  under
It is WADA’s and FITA’s position that taking a poorly – FITA World certain conditions
Rankings
labelled nutritional supplement should not be regarded
 Fight Against Doping 7

Status of the Situation with regard

Checking medication
Criteria
Athlete to TUE application It is of a prime importance that athletes check the ingredi-
ents in their medication to ensure it does not contain any
Other Athletes Not meeting the above – NADO substances that are prohibited in sport. Ignorance is no
criteria or
– FITA/IDTM with longer an excuse. The principle of “Strict liability” which
the authorization prevails in the World Anti-Doping Code means that ath-
of the Athlete’s
Member Association letes are responsible for any substance found in their sys-
tem despite how it came to be there.

Except in emergency situation, no TUE application 5. Doping Control Procedure

should be submitted to FITA later than 21 days prior to 5.1 Preamble and principles
an athlete participation at an International Event. All athletes affiliated with a Member Association shall be
International Standards for TUE are available on subject to In-Competition testing by FITA, the Athlete
WADA’s website www.wada-ama.org or FITA website Member’s association and any other Anti-Doping Or-
www.archery.org. ganization (ADO) responsible for Testing at a competi-
Details on the current TUE procedure in place at ton or event in which they participate. All athletes affili-
FITA are available including FITA application forms on ated with a Member Association shall also be subject to
the FITA website www.archery.org in the Anti-Doping / Out of Competition testing at any time or place, with or
Therapeutic Use Exemption section. Information specific without advance notice by FITA, WADA, the athlete’s
to national level procedures can be found at the NADO Member Association, the National Anti-Doping organi-
or, in the case there is no established NADO, at the Na- zation of their country and any country where the athlete
tional Olympic Committee (NOC) of each country. is present.
WADA at the request of an athlete or its own initia- Testing shall be in conformity with the WADA Inter-
tion, may review the granting or denial of any TUE to an national standards for Testing (www.wada-ama.org)
international level athlete or national level athlete that is Anti-doping tests are an accepted and necessary
included in a Registered Testing Pool. part of competitive sport. Coaches and support per-
If WADA determines that the granting or denial of sonnel should understand and value the purpose of
TUE did not comply with the International Standard a doping control programme, and should encourage
for Therapeutic Use Exemption in force at the time then athletes to promote themselves as drug-free by mak-
WADA may reverse that decision. ing themselves available for testing. Coaches should be
Decision of TUE are subject to further appeal. aware of the services available and they should under-
stand how to access and interpret information given so
Abbreviated process as to guide athletes appropriately on issues of doping-
It is acknowledged that some substances included on the free sport.
List of prohibited substances are used to treat medical
conditions frequently encountered in the athletes popula- 5.2 Doping control procedure includes the following
tion. In such cases, a standard application is unnecessary. 5.2.1. Selection and notification
Accordingly an abbreviated process of TUE is established. Selection
However this process is strictly limited to the following: At FITA Events the number of tests will be determined
– Beta 2 agonists (formoterol, salbutamol, salmeterol by the FITA Medical Committee in cooperation with the
and terbutaline) by inhalation. Organizing Committee.
– Glucocorticosteroids with routes other than orally, – World Indoor and Outdoor Target include a mini-
rectally, intravenously and intramuscularly. mum of 35 tests
– World Junior Outdoor Target, World Field include a
In addition, topical preparations when used for dermato- minimum of 15 tests.
logical, auricular, nasal, ophthalmic, buccal, gingival and – World Championships of other disciplines include a
perianal disorders are not prohibited and do not require minimum of 5 tests
any form of TUE.
8 FITA Coaching Manual Intermediate Level

– At Continental Qualification Tournaments for the Provision of a urine sample

Olympic Games number of tests included at the mini-
mum all athletes who obtain quota places.
– World Ranking Tournaments include a minimum of 6
tests

At Continental Championships, each Continental As-

sociation shall determine the number of athletes selected
for testing and submit their plans to the FITA Medical
Committee for approval
At national events, each Member Association shall de-
termine the number of athletes selected for testing in each
competition and the procedures for selecting the athletes Athlete will provide a urine sample of approximately 100
for testing. ml in unobstructed view of the chaperone/DCO of the
In addition to the selection procedure at events, the same gender of the athlete. If the athlete gives an insuffi-
FITA Medical Committee at International events and the cient sample (less than 75 ml), the sample provided will be
Member association at national events may also select securely sealed in a partial sample container until the ath-
athlete for target testing (see also item 5.2.8) lete is ready to provide an additional quantity of urine.
The DCO will check the (pH) and concentration
Notification (specific gravity) of the athlete’s sample to ensure it is
A Doping Control Officer (DCO) will notify the athlete suitable for analysis. If it is not suitable for analysis, the
of a selection for a test and the requirements to provide a athlete will be asked to provide another sample.
urine sample. Athletes will also be informed of their rights
and responsibilities regarding doping control, including Pre-packaged kit selection
the right to have a representative present, and the respon- The DCO will ask the athlete to select a pre-packaged
sibility to remain within sight of a chaperone or the DCO kit which will be used to contain, identify and secure the
at all times until the completion of the sample collection urine sample. The athlete will be asked to verify that the
process. Athletes will be requested to sign the notification ID numbers on the secure transport containers and sam-
form. At events athletes must comply with the sample ple bottles are consistent. The DCO will write these num-
collection within one hour following notification. bers on the Doping Control Form.

5.2.2. Sample taking procedure: Urine Sample Division and Packaging

This takes place at a doping control station which, at a The athlete will divide the sample into the “A” and “B”
minimum, ensures the athlete’s privacy and is used solely bottles,
as a doping control station for the duration of the sample
collection session.

Collection vessel selection

When athlete is ready to provide a urine sample, he/she
will select an individually sealed collection vessel.

and screw the bottle tops securely.

 Fight Against Doping 9

Finally, the athlete will seal the bottles in the secure trans-
port containers,

Alcohol tests
Alcohol (ethanol) is prohibited by FITA in Competition
only. Alcohol should not be consumed before or during
competition.
The alcohol test is performed by the testing of expired
and ensure that the sample numbers are recorded on the air. In FITA events athletes selected for urine samples will
Doping Control Form. also be tested for alcohol, but additional tests may be car-
ried out at the discretion of the DCO.
Recording of substances taken
The DCO will ask the athlete to identify what prescrip-
tion/non prescription drugs, vitamins, minerals and sup- The athlete will be requested to select an alcometer for
plements he has taken, and this information will be re- breath analysis.
corded on the Doping Control Form.

The 5 above pictures are courtesy of

Swiss Federal Office for Sport

Completion of the Doping Control Form If the test of expired air exceeds the equivalent of a
Athlete will ensure recorded information is accurate and blood alcohol concentration of 0.1 promille (parts per
complete, and will be able to provide comments. The thousand), a second test of expired air will be performed
Doping Control Form will be signed by all parties and the 10 minutes later using a different alcometer.
athlete will receive a copy for his/her own records.
10 FITA Coaching Manual Intermediate Level

rangements for testing the “B” sample shall be made with-

in three weeks of the notification. If the “B” sample proves
negative, the entire test shall be considered negative.
Conclusions of a FITA member Association’s results
management process shall be reported to FITA within
14 days.

Provisional suspensions
ADOs may provisionally suspend an athlete prior to the
opportunity for a full hearing based on an Adverse analyt-
ical finding from the athlete “A” or “A” and “B” samples.
In case of an Adverse Analytical Finding with alcohol,
the athlete will be withdrawn from the competition.
If the second test of expired air still exceeds a read- International Standards for Testing are available on
ing equivalent to a blood alcohol concentration of 0.1 WADA’s website www.wada-ama.org, and also on the
promille (parts per thousand), this will result with an FITA website under the link “Anti-Doping”.
Adverse Analytical Finding.
5.2.6. Disciplinary procedures:
5.2.3. Analysis of sample All hearings shall respect the following principles:
Urine samples will be sent by secure courier to a WADA – A timely hearing.
accredited laboratory, the chain of custody being docu- – Fair and impartial hearing body.
mented at every stage of the process. The laboratory will – The right to be represented by counsel.
analyzed the content of the “A” bottle for the presence of – The right to be fairly and timely informed of the as-
prohibited substance or methods, and the “B” bottle is serted anti-doping rule violation.
securely stored. – The right to respond to the asserted anti-doping rule
Laboratories shall analyze doping control samples and violation and resulting consequences.
reports results in conformity with the International Stand- – The right to each party to present evidence, including
ards for Laboratory Analysis (www.wada-ama.org). the right to call and question witnesses.
– The right to an interpreter at the hearing.
5.2.4. Test result management – A timely, written, reasoned decision.
Results will be sent to FITA, WADA, Athlete Member
Association and/or National Anti-doping Organization, ADO shall appoint a disciplinary body which should in-
depending on which Anti-Doping Organization (ADO) clude a lawyer.
has initiated the test. Athlete is notified only if the “A” At international level, the Member Associaition of the
sample returns an Adverse Analytical Finding. athlete may attend the hearing as an observer. Hearings
All communication must be conducted in such a way shall be completed expeditiously following the comple-
that the results of the analyses are confidential. tion of the results management process. Decisions may
Upon receipt of an “A” sample adverse analytical find- be appealed to Court of Arbitration for Sport.
ing, the ADO anti-doping administrator shall conduct a At National level, hearings shall be completed within
review whether (a) an applicable TUE has been granted, three months of the completion of the results manage-
or (b) there is any apparent departure from the Interna- ment process. If the completion of the hearing is delayed
tional Standards for Testing or Laboratory analysis that beyond three months, FITA may elect to bring the case
undermine the validity of the Adverse Analytical Finding. directly before its own anti-doping panel. Member asso-
If this is not the case, the ADO shall promptly notify ciations shall keep FITA and WADA fully appraised as to
the athlete of the adverse analytical finding, the anti-dop- the status of pending cases and the results of all hearings.
ing rule violation, and his/her right to promptly request FITA and WADA shall have the right to attend hearings
the analysis of the “B” sample, or, failing such request,
that the “B” sample analysis may be deemed waived. Ar-
 Fight Against Doping 11

as an observer. Decisions may be appealed to a national- Consequences to teams

level reviewing body. If a member of a team is found to have committed an anti-
doping rule violation during an event, the team shall be
5.2.7. Sanctions disqualified from the event.
In case of violation of the anti-doping rules there will be
disqualifications of different extent, depending on the 5.2.8. Out of competition Doping controls
kind of violation. Out of competition testing programmes aim to uphold
– Disqualification of Results in events during which an the fundamental right to athletes to participate in dop-
anti-doping rule violation occurs ing free sport through effective detection and deterrence.
– Imposition of ineligibility for prohibited substances Such a programme protects the majority of athletes who
and methods. choose to compete in a spirit of fair-play.
– First violation: two years’ ineligibility. Athletes can be selected for doping control at any
– Second violation: Lifetime ineligibility. time, anywhere.
ADOs have a registered testing pool of those athletes
Specified substances who are required to provide up-to-date whereabouts in-
The prohibited list may identify specified substances formation. Each athlete in a registered testing pool shall
which are particularly susceptible to unintentional anti- file regular reports which specify on a daily basis the loca-
doping rules violations because of their general availabil- tions and times where the athlete will be residing, train-
ity in medicinal products or which are less likely to be ing and competing. Each member association shall use its
successfully abused as doping agents. A doping violation best efforts in obtaining whereabouts information for its
involving such substances may result in a reduced sanc- athlete within the FITA International International test-
tion provided that the athlete can establish that the use of ing pool, and for their national teams training camps/
such a specified substance was not intended to enhance competition programmes. Each Member Association
sport performance. shall also assist the National Anti-Doping Organization
– Ineligibility for other anti-doping rules violation. in establishing a national level registered testing pool of
An anti-doping rule violation involving a Minor shall top level national athletes who are not already included in
be considered a particularly serious violation, and, if the FITA International testing pool.
committed by Athlete Support Personnel for viola- The ADO will then establish a test distribution plan-
tions other than specified substances shall result in life- ning and shall ensure that athlete support personnel shall
time ineligibility for such athlete support personnel. not be involved in the test distribution planning for their
– Exceptional circumstances. athletes. Athletes shall be selected using target testing (eg
If an athlete establishes that he or she bears no fault or injury, withdrawal or absence from expected competi-
no significant fault or negligence, the period of ineligi- tion, behaviour indicating doping, sport performance his-
bility may be eliminated or reduced. tory, reinstatement after a period of ineligibility, etc…),
The ADO may reduce a period of ineligibility in cases weighted and random selection methods.
where the athlete has provided substancial assistance Since 2006 FITA uses the online Anti-Doping Admin-
which results in discovering or establishing an anti- istration Management System ADAMS which was devel-
doping rule violation by another person involving pos- oped by WADA in order to assist ADOs in managing
session, trafficking or administration to the athlete. their anti-doping programmes. FITA encourages all its
Member Associations and Athletes involved in a Regis-
The period of ineligibility shall start on the date of the tered Testing Pool to use this system as well. For example,
hearing decision providing for ineligibility. When re- as of January 2007, FITA has made the use of ADAMS
quired by fairness, the period of ineligi bility may start at mandatory for all its RTP athletes who shall provide
an earlier date commencing as early as the date of sample whereabouts information. Full details on ADAMS can be
collection. found on www.wada-ama.org.
12 FITA Coaching Manual Intermediate Level

6. Useful Links and References over-the-counter medications as they relate to the

Please note that this list is not exhaustive fight against doping in sport.
– World Anti-Doping Agency: • The Digital Library: a global clearinghouse of cur-
www.wada-ama.org rently available informational and educational anti-
from the WADA website at the bottom of the home page doping material created by stakeholders.
a Links section can be downloaded, which includes ac-
cess to National Anti-Doping Agencies cooperating with – The Programme/Education section which includes the
WADA. Coaches’ Tool Kit, elaborated by WADA in March
WADA has implemented lots of information and edu- 2007. It contains a ready-to-deliver doping prevention
cation tools that can be useful for coaches, many available workshop for elite coaches. The modular format of the
in different languages. From its website home page there workshop offers a core 3-hour training program that
is access to: can be extended up to a full day with the inclusion of
’à la carte’ optional modules.
– the Level the Playing Field Video: a brief video promot-
ing the virtues of Clean Sport from the perspective of
the Clean Athlete.
– The Resources, which includes:
• Athlete Guide: This booklet provides an overview of
the Code, and includes athlete rights and responsibili-
ties relating to the doping control process.
• Q&A on TUEs: This leaflet explains the Therapeutic
Use Exemption (TUE) process and the athlete’s re-
sponsibility in relation to TUEs.
• Doping Control Video: Available in five different
languages, the video demonstrates the process for in-
and out-of-competition.  
• Doping Control Leaflet: This leaflet provides a step-
by-step description of the doping control process so – FITA: www.archery.org (“Anti-Doping” link)
that athletes understand their rights and responsibili- – YAADIS (Young Athletes Against Doping in Sport):
ties during testing. www.yaadis.com
• Q&A on Athletes and Medications: This leaflet – www.dopage.com: (a very well documented website
highlights issues relating to taking prescription and in French)
FITA
Coach’s
Manual

FIELD ARCHERY
Module

Intermediate
Level
FITA Coaching Manual
Intermediate Level

Module
FIELD ARCHERY
Contents
 Field Archery 3

Chatpter 1. Introduction The Bare bow

The topic of this module is archery on course, which in-
cludes the following disciplines in field archery: Field,
Forest, 3D and 3DI. All these field archery rounds prac-
tice archery in natural surroundings. Shooting in the for-
est, uphill and downhill in the mountains, over lakes and
slopes and with all kind of natural barriers is part of the
game of archery on course.
According to the type of bow that is utilized, we dis-
tinguish for each discipline the following equipment divi-
sions:

The compound bow

A bare bow looks like a Recurve bow but without a sight

or stabilizers. Different aiming techniques are practised in
the bare bow division, using for instance the point of the
arrow or the arrow rest for aiming. The bare bow archer
will vary the position of the nock of the arrow in rela-
tion to his aiming eye, most probably by practicing ‘string
walk’, using different positions on the string for the fin-
gers of the draw hand, or by using different anchor points,
‘face walk’, or a combination of both in order to make it
possible to aim in the middle of the target at different dis-
For compound bows a mechanical release and scope are tances.
allowed as in target archery.
The Longbow and Traditional bows
The Recurve bow

A Recurve bow in field archery is the same as in target

archery.
4 FITA Coaching Manual Intermediate Level

Longbow and traditional archers shoot the simplest of There is no direct visibility of most of the competi-
all bows, with wooden arrow shafts and natural feather tors, the scoring of competitors during the course is un-
fletching. They practice the so called ‘instinctive’ style of known.
shooting. Howard Hill, one of the best instinctive arch-
ers ever, described his way of aiming as ‘split vision’ or Field archery round
secondary aiming. If you point with your index finger to- There are 24 targets to be shot by each archer. The targets
wards a target and keep focused on the target with your are of different size and at different moderate shooting
eyes, you can move your finger up and down but you still distances spread over the area. The archers go round the
will see it in your range of vision, be it blurred. course in groups of four.
There are, on a national level, more disciplines such as
the Recurve or Freestyle unlimited, Compound limited
and unlimited, as well as different Bow Hunter styles.

A morning assembly of all participants, one of the organ-

izers will act as an escort to take each group to their first
Each time when shooting at a given distance, notice target in the field. The thrill of encountering new shoot-
where in your range of vision, your finger can still be ing conditions is typical for a field archery round.
seen. Remember this and practice as often as possible on
different distances and different objects. This is in a way
subconscious ‘gap shooting’ which is aiming high or low
to compensate for the distance.
Shooting field archery with a recurve or compound
bow is basically the same as shooting target archery and
some good target archers became a good field archer.
There are however a lot of characteristics in field archery,
that are unknown in target archery:
Shooting takes place in natural surrounding (forest,
hills, etc.).
The archer has to shoot uphill and downhill and must
know by experience how much to subtract from or add
to the (estimated) distance to aim correct and hit the tar-
get.
The archer has to shoot at targets that are not perpen- A shooting position in the field is marked with a wooden
dicular to the aiming line, which gives specific results if peg at some distance from the target. The Recurve and
missing the centre of the spot (the highest scoring point the Compound divisions shoot from the red pegs, the
on the target). Bare Bow, Cadet Recurve and Cadet Compound divi-
The archer has to recognize different target faces and sions shoot from blue pegs and the Cadet Bare Bow divi-
has to estimate their position in the field. sion shoots from yellow pegs.
 Field Archery 5

• One unmarked.

A Unit for an Unmarked Course

Distances in Meters

Diameter Blue Peg

Number
of Field Barebow,
of Yellow Peg Red Peg
Faces Cadet
Targets Cadet Recurve and
in cm Recurve,
Barebow Compound
Cadet
Compound

3 Ø 20 5–10 5–10 10–15

3 Ø 40 10–15 10–20 15–25
3 Ø 60 15–25 15–30 20–35
In field archery we use four different sizes of target faces; 3 Ø 80 32–35 30–45 35–55
the distance being shot determines the size. Each target
has one 80 cm or 60 cm face or four 40 cm faces or twelve
20 cm faces, ordered in a (3x4) matrix. A Combination Round is where a Unit of Unmarked dis-
tances and a Unit of Marked distances are combined to
make a single Round.

Individual event
An individual Field archery round consists of a Qualifi-
cation Round followed by two Elimination Rounds and
two Final Rounds.
The Qualification Round consists of two courses of 24
targets each:
• One marked.

A Unit for a Marked Course

Distances in Meters The targets are arranged along the course with difficulties
in aiming and shooting as the spirit and traditions of the
Diameter Blue Peg
Number discipline requires and in harmony with the terrain.
of Field Barebow, Red Peg
of Yellow Peg
Faces Cadet Recurve and
Targets Cadet
in cm Recurve, Compound
Barebow
Cadet
Compound

3 Ø 20 5–10–15 5–10–15 10–15–20

3 Ø 40 10–15–20 15–20–25 20–25–30
3 Ø 60 20–25–30 30–35–40 35–40–45
3 Ø 80 30–35–40 40–45–50 50–55–60

Where more than 12 targets are required for a Unit, ad-

ditional targets may be added in multiples of 4.
6 FITA Coaching Manual Intermediate Level

number four and the number two against the number

three (Semi- Finals).

The four-minute limit is strictly applied in the (Semi) Fi-

nals.

Unit for Finals Rounds (and Team Quarter Finals) 8

(2 x 4) targets with marked distances:

Distances in Meters
Diameter Number
Number Red Peg
of Field of Blue Peg
of Recurve
Faces Faces Barebow
Targets and
in cm
Compound

1 Ø 20 12 15 20
1 Ø 40 4 25 30
1 Ø 60 2 35 40
1 Ø 80 2 45 55
1 Ø 20 12 10 15
The top sixteen competitors in each division and class 1 Ø 40 4 20 25
1 Ø 60 2 40 45
from the Qualification Round shoot the first Elimination 1 Ø 80 2 50 60
Round.
An Elimination Round is a twelve targets course with
a time limit of four minutes for an end of three arrows. Six Thereafter, the losers compete for the Bronze Medal and
targets are marked and six are unmarked. The top eight in the winners for Gold and Silver (Finals). For the Finals
each division and class from the first Elimination Round four additional marked targets are used.
shoot a second Elimination Round.

Unit for Elimination Round,

(Marked and Unmarked) 2 X 6 targets, each unit of 6 tar-
gets will contain 3 Marked and 3 Unmarked distances:

Distances in Meters
Diameter
Number Number Red Peg
of Field Blue Peg
of of Recurve and
Faces Barebow
Targets Faces Compound
in cm

1 Ø 20 12 5–10 10–15
1 Ø 40 4 10–20 15–25
1 Ø 60 1 15–30 20–35
1 Ø 80 1 30–45 35–55
1 Ø 40 4 10–20 15–25
1 Ø 60 1 15–30 20–35 Team event
1 Ø 60 1 30 35 After the Individual event there is also a team ranking.
1 Ø 80 1 45 55
1 Ø 20 12 10 15 The top eight teams in each class shoot a team elimina-
1 Ø 40 4 20 25 tion round. (Four Matches in total). A team consists of
1 Ø 60 1 40 45
1 Ø 80 1 50 60
three competitors, one from each division. Throughout
the team event, each competitor shoots one arrow per
target. The Quarter Finals team elimination round is an
In the Final Rounds, the top four competitors in each 8 marked targets course. The winner of each match will
class and division shoot two matches each on 4 marked proceed to the Team Finals Round (Semi-Finals) on a 4
targets. The number one archer competes against the marked targets course. The losing teams from the Semi
 Field Archery 7

Finals advance to the Bronze Medal Match and the win- Scoring
ning teams advance to the Gold Medal Match. Both Final In the FITA Forest Round only the first arrow hitting the
matches are shot on four additional marked targets. scoring area will be scored in accordance with the follow-
ing:
Scoring
The target faces in field archery have a gold spot and four Arrow hit 1st Arrow 2nd Arrow 3rd Arrow

black scoring rings; the diagram below shows the scoring Inner Ring 15 points 10 points 5 points
zones. Outer Ring 12 points 7 points 2 points

The Forest Round may be scored as in 3D, using the sin-

gle arrow principle, at the organizer’s discretion, in which
case the smallest ring (X- ring) becomes the 15 point ring,
the inner ring becomes the 12 point ring and the outer
contour of the animal target face becomes the 7 point
ring.
In the FITA Forest Round, picture faces may be used
as set forth below:

Scoring X 5 4 3 2 1

Forest round Diameter of Inner Rings

The distances of the targets of the same size shall vary be- Ø 7.5/5cm Ø 15/10cm Ø22.5/15cm Ø30/20cm
tween long, middle and short. The forest round has the
same characteristic as in Field Archery except for the fol- Typical Animals, such as:

lowing aspects: Squirrel Hare Roe Deer Bear

• It includes the longbow and traditional bow division, Rabbit Fox Wolverine Deer
Marten Raccoon Wolf Wild Boar
which shoot from the blue peg. Woodcock Wood Grouse
• It consists of a number of targets between 12 and 24
which is divisible by 4.
• All archers shoot up to 3 arrows per target. The Forest Round target faces consist of pictures (photo-
• The Forest round is normally shot on unmarked graph / drawing / painting) of animals (see chart) with
courses but may be shot on marked courses provided such colours and contrast that people with normal eye-
the distances are kept within the limits as set in the sight can see them clearly under normal daylight condi-
rules. tions at the relevant distances.
• For each archer, all arrows must be numerically
marked and shot in ascending order.

A Unit for Forest Round

Distance in Meters
Blue peg
Number of Diameter of Red Peg
Barebow,
Targets inner rings Recurve
Longbow,
and
Bow
Compound
Hunter
3 Ø 7.5/5cm 5 – 10 5 – 15
3 Ø 15/10cm 5 – 20 5 – 25
3 Ø 22.5/15cm 5 – 30 5 – 35
3 Ø 30/20cm 5 – 45 5 – 55
8 FITA Coaching Manual Intermediate Level

Range
Layout
3D 24
25
26 23
22
27
21
28 20
19
29 18
30 17

16
2 1
15
3
4 14
13
5 12

6 11
7
Vital Wound 8
9 10

The pictures should be printed on a white background. 1. Mountain Goat 12. Mule Deer 22. Puma
2. Fox 13. Turkey 23. Bison
The picture faces have two concentric inner rings and an 3. Deer-standing 14. Bobcat 24. Hyena
4. Boar 15. Rabbit 25. Caribou
outer ring/line. The smaller inner ring is marked X, the 5. Javeline Rest station 26. Antilope
6. Wolf 16. Coyote 27. Fox
larger inner ring is the higher scoring zone. The outer ring 7. Lynx 17. Warthog 28. Turkey-side
8. Bear-standing 18. Deer-laying 29. Reindeer
corresponds to the animal’s body contour if this is clear, 9. Jackals 19. Beaver 30. Bear
10. Raccoon 20. Woodchuck
otherwise there shall be a clear line closely following the 11. Lion 21. Big Horn Sheep
body contour.
Organizers may use 3-D animal figures in addition to, The 3D Animal round or 3D round for short, has the same
or instead of, animal faces. characteristics as in Field Archery except for the follow-
ing:
• The 3D Round may be shot by the Recurve, the Com-
pound, the Bare-bow, the Longbow and the Bow
Hunter divisions.
• The round is shot on any number of 3D or silhouette
animal targets of varying sizes, each having a marked
centre ring and a marked critical ring (‘heart/lung
ring’).
• One arrow per archer per target.
• The maximum time permitted to shoot the arrow is 2
minutes.
• The 3D round may also be scored using the 3-arrow
principle as in the Forest round, at the organizer’s dis-
cretion.

The distances are not marked and vary within the follow-
ing limitations:
• Between 5-45m for the FITA Compound and Re-
curve divisions.
 Field Archery 9

• Between 5-30m for the FITA Bare bow, the Longbow target, the second smallest becomes the X ring and the
and the Bow Hunter divisions. largest remains the critical ring zone, corresponding to
the Inner Ring of the Forest Round and scoring 15/10/5
Scoring points. The rest of the animal (silhouette) becomes the
Scoring Zones in a 3D Animal round: Outer Ring scoring 12/7/2 points.
• 15 points for the centre ring zone.
• 12 points for the critical ring zone. 3DI round
• 7 points for the rest of the animal figure, except ant- A very new round in the FITA is the 3DI with its own
lers, hooves, cloves. World Championship 3DI Rules represent a joint venture
of 3DI and FITA. The rules are based upon 3DI rules with
the goal to make 3D more popular within FITA and to
achieve a closer cooperation with 3DI. The 3DI round has
a lot of the same characteristics as in Field archery except
for the following aspects.
• One archer at a time.
• One arrow (only) per archer per target.
• When shooting, the archer must touch the peg with a
portion of their body.
• Pegs farthest from the target must be shot first, unless
directed otherwise by a shoot official.
• There is to be no discussion of yardage / distance until
For an arrow to score, the arrow shall hit and remain (be the target has been scored.
stuck) in the 3D figure.

In the case that animal targets are used with more than
two rings engraved, the second smallest will become the
centre ring and the biggest will become the critical ring
zone. If the animal target has more than two rings, the
smallest ring may be used as an X-ring at the organizer’s
discretion. The 3D round may also be scored using the
3-arrow principle as in the Forest round, at the organ-
izer’s discretion. The centre ring becomes the X ring and
the critical ring becomes the Inner Ring (of the Forest
round), the rest of the animal (silhouette) becomes the
outer ring. If there are more than two rings on any animal
10 FITA Coaching Manual Intermediate Level

Shooting pegs Another technique is with two hands on the arrow shaft
• Red: Men and Women Compound Bowmaximum close to the arrow impact and the body leaning against
distance: 45 meters (50 yards). the deer.
• Blue: Men and Women Barebow
Men and Women Longbow
Men and Women Instinctive Bow
maximum distance: 30 meters (33 yards).
• The first archer in the group has two minutes; each
following archer in the group has two minutes after
the release of his predecessor.
• Cameras or distance estimating devices are not al-
lowed on any of the shooting distances regardless
of use. Binoculars (hand held) will be allowed with
a maximum magnification of 8,5X according to the
manufacturer’s specification. Chapter 2.
Equipment
Scoring Sight
For all sanctioned 3DI-shooting events, the scoring shall Traditionally a bow has no special aiming device. The
be as follows: bow hunter caught his prey by shooting instinctively,
X Small circle centred within the ten ring. Approximate- without even having the time for conscious aiming; bare
ly 25% of the ten ring will be used. The arrow must at bow archers use a fixed point on the bow or arrow to give
least touch the circle line. This score would reflect X-10 the bow the necessary elevation by bringing this point on
on the scorecard. the virtual line between the eye and the target, which is
10 Circle inside vital area. The arrow must at least touch the essence of aiming.
circle line. Modern bows have a special aiming device, the sight.
8 Vital area other than the 10 point area. The arrow must A sight is a sliding device adjusted on the bow with which
at least touch the vital area line. a fixed aiming point called sight pin can be fixed in place
5 Remainder of the animal touching body colour. in order to give the bow the desired elevation during aim-
0 A hit in the horn or hoof not touching body colour, ing.
any other miss, or glance off. A sight has a ruler with a scale usually indicating cen-
timetres, millimetres and tenths of millimetres. The scale
All scoring zones can be used unless otherwise noted at can indicate for instance from 0.00 cm to 9.00 cm. De-
shooting peg. pending on how the archer mounted the sight, the point
Removing of arrows should be done with care for of zero elevation (shooting straight forward) is some-
the arrows as well as for the deer targets. Recommended where at the top of the ruler.
is the one hand method where one hand is on the deer In target archery we need only four marks on the scale
pushing and the other one on the arrow shaft close to the of the sight, one for each distance. In field archery we
impact point, pulling. have to shoot any distance between five and sixty meters
and it is not possible consequently to have each distance
marked on the sight. It is recommended to put some
marks on the sight bar and to keep a table of sight marks
between 5 and 60 meters on a piece of paper in the pock-
et. A field archer needs to know his sight marks at every
2.5 meter on the shorter distances and at every 5 meter
on the longer distances. Confidence in performance for
field archers strongly depends on their confidence in their
table of sight marks.
 Field Archery 11

Tuning If your arrows hit close to the vertical line on those dis-
One can often see that a target archer adjusts the side set- tances, they fly close to the vertical shooting plane.
ting of his sight when changing distances, in addition to If your arrows fly close to the horizontal and the shoot-
the vertical sight setting he is adjusting his sight pin hori- ing planes, they will also fly straight on longer distances.
zontally in or out. The reason for this is probably because If you are unable to hit the horizontal and/or vertical
his sight bar is set parallel to his sight window (bow riser) tape on the shorter distances it may mean your arrows are
but he is holding the bow slightly tilted, which is quite ‘wobbling’ too much and that you must continue tuning
normal and often preferred. It is preferred because your (optimising) your equipment.
normal body line often makes it natural to hold the bow
tilted and if resisting this natural stance you will have to Chapter 3.
force your body, or arm/shoulder into a position which is Range Finding
not natural and which may implement muscle strain and/ Dead ground, such as where archers are looking over a
or shooting errors. On a target round this need for side ridge at a target and can’t see the ground area between
adjustment is not a big problem, but for a field archer this them and the target, or shooting over water, are notori-
adjusting would be hopeless to keep track of, and thus we ously difficult situations to estimate distance. The same
must correct our equipment accordingly. is true, to lesser extent, when shooting across a valley
Have someone help you to check by eyesight or by where the direct distance is very different to the ground
means of a level instrument that your sight ruler is ver- distance.
tical when you shoot – it doesn’t matter how much you
tilt your bow. As long as the ruler of your sight is vertical
there will be no need for horizontal adjustment on dif-
ferent distances. (Depending of course, as long as you
do not change the degree you tilt your bow). Tilting the
bow, even the compound bow, may be an advantage to
most archers. However, there may be one problem if you
tilt the bow too much to the left (right handed archer)
you may discover that by keeping the sight bar vertical
the sight pin/ring may be hidden behind the riser on the
longer distances. If this becomes a problem you will have
to alter the bow grip or your shooting technique in order
to limit the bow tilt.
Field archers must hit a small spot on distances from
5 meter and onwards, and therefore the bow/arrow com-
bination should be well tuned so that the arrows leave the
string as straight as possible.
Draw a horizontal line on your target or stick a nar-
row, good visible line of tape and shoot an arrow at that
line from every meter between 5 and 10 and from every
2.5 meter between 10 and 20. Use the correct sight marks.
Measure only the deviation from the (horizontal) line. If
your arrows hit close to the horizontal line on those dis-
tances, they fly close to the horizontal plane. (See Manual
1 for ‘horizontal’ plane).
Next, tape a vertical line and shoot from every 1 meter
between 5 and 10 and from every 2.5 meter between 10
and 20. Measure the deviation from the vertical line only.
12 FITA Coaching Manual Intermediate Level

In the FITA Field (on the unmarked targets), the Forest archer’s bow tuning and technique, more than distance
and the 3-D rounds, archers have to guess the distance to measuring. At the shorter distances, the extent of compen-
a target on a place they may never have been before. This sation is by far less, especially when using a fast bow. Also,
is a special challenge for most field archers. Hence one the smaller targets are easier to be recognized, especially in
important shooting skill consists of making accurate dis- FITA rounds, so they will not confuse the archers.
tance estimations. Good intuition and terrain evaluation
is not enough, as these are too inaccurate.
Unmarked distances are not completely unknown.
According to the rules, unmarked targets can only be
mounted between certain distances.

Distances in Meters (unmarked)

Number
of
Diameter Blue Peg
12
targets
of Field Barebow, Red Peg In the unmarked round it’s the 60 cm and 80 cm target
Yellow Peg
Faces in Cadet Recurve and
in a unit Cadet Bare faces, which can cause the archer some concern in decid-
cm Recurve, Compound
max – Bow ing which size face they are about to shoot at.
Cadet
min #
Compound

2–4 Ø 20 5–10 5–10 10–15

2–4 Ø 40 10–15 10–20 15–25
2–4 Ø 60 15–25 15–30 20–35
2–4 Ø 80 20–35 30–45 35–55

Distances in Meters (marked)

Diameter Blue Peg

Number Red Peg
of Field Barebow, Shooting a lot of field competitions on unmarked dis-
of Yellow Peg Recurve
Faces Cadet
Targets Cadet and tances will give the archers more and more experience,
in cm Recurve,
Barebow Compound
Cadet which also allows them to achieve higher scores.
Compound
The FITA rules clearly state that the use of range find-
3 Ø 20 5–10–15 5–10–15 10–15–20 ing devices is not allowed. It is not possible however to
3 Ø 40 10–15–20 15–20–25 20–25–30
3 Ø 60 20–25–30 30–35–40 35–40–45
prevent archers from measuring the distance to the target
3 Ø 80 30–35–40 40–45–50 50–55–60 by applying their common equipment.

The distance of an 80 cm target face for instance from the

shooting position of Recurve and compound archers is
between 35 and 55 meters, and just by using the knowl-
edge of the rules an archer can estimate the distance at
45 meters, which is obviously within 10 meter of the real
distance. Although this is ranging the distance very basic,
the archers have already a guess that gets the arrow on the
butt. The 80cm target face is really the most complicated
target on the unmarked round and it is clear that archers
are happy to hit at least the butt.
Generally speaking it is the longer distances the archer
needs to concentrate on for guessing. Archers may well
have trouble in getting high scores at shorter distances and
smaller targets, but most probably this has to do with the
 Field Archery 13

Rules and judges are there to keep special range finder de- take advantage out of every single hint or sign in the sur-
vices out of competition. The measuring methods men- roundings to improve their skills in estimating distances
tioned below do not use exceptional devices for range as exact as possible.
finding.
Archers are allowed to use any information from the Practice exercises for range finding:
Rules. So, they can have a list of all the distances each tar- A. During practice in the field the following task is in-
get must be set in for each bow style. The archer can come structive for the archer.
to full draw and then compare the size of a special part of 1. Note the first thought about the distance that came
the bow with the known size of the target face. up arriving at the peg.
2. Note the distance which was decided to shoot the
arrow.
3. Measure and note the true distance.
Experience shows that in about 95% of all cases the
first thought is correct, but is followed by a different
decision due to doubt.
B. Judging by feel means that archers learn to judge the
distance by ‘feeling’ the size of the target in relation to
the distance. In order to do this they need to practice
a lot, but below you will see a few suggestions: Take
It is indeed possible to estimate the distance to the tar- different Target Deer / Target faces glued onto card-
get very accurately using previous tests during practic- board and place them in the field and let archers judge
ing. This type of estimating is actually not according to the distance and then measure them yourself.
the spirit of the rules, but it is difficult to prove it is being C. Notice the different sizes of field faces, animal faces
used. or 3D deer on various distances (start with the maxi-
Archers are not allowed to discuss distances on the mum distances), shoot at the targets while getting ac-
course, to prevent them from giving advice or mislead- customed with their sizes.
ing information to other competitors. The use of mobile D. Locate the targets or 3D deer in the field, judge the dis-
phones or radio technique is prohibited for the same rea- tance by ‘feeling’, shoot at them, measure the distance
son. Archers are not allowed to pace out the distance be- using a measuring-line or by counting steps. Always
tween pegs as they go to their own shooting peg to take remember the maximum distance for that particular
up their position. (For example the bare bow archer go- target face, animal face or 3D deer according to the
ing to their peg while passing the red peg). rules. (Archers may be fooled, try to judge by the spot
Field archers need to find their own method of esti- size rather than the size of the whole target face). It is
mating distances (range finding) and this needs to be common to judge the distance too short!
practiced as part of their shooting form. Whatever meth- E. A useful distance training exercise is that you and your
od of estimating the archer chooses to apply, there are archers take a suitable measure-line or distance finder
also special factors to take into account. and go for a walk in the countryside, woods or moun-
The course setter is pitting their wits against archers, tains. Challenge the archers to guess the distance to
and will try everything to confuse the archer. Course set- nominated trees, plants or objects. Then check their
ters don’t like to make the target size obvious. They use accuracy by measuring.
tricks such as putting a small target face on a small butt, F. Learn how distances of 10 meters look like in various
making it look like a large target face on a normal size terrain.
butt. It is important to know the course setter as each of
them has their own ‘signature’.
The more field practice the archers do the more they
get a feeling for distance, and how to reliably estimate
distances. With increasing experience they will be able to
14 FITA Coaching Manual Intermediate Level

the target. Notice how this object is situated in rela-

tion to the target.

Find a point at 10 metres away from the archer; copy this

10 metre distance visually until close to the target. Add or
subtract the remaining distance. An error of X% in the 10
metres guess implies an error of X% error in the estimated
distance. Then you move your head sideways and notice how that
G. Try to find a point half-way to a given object and esti- object moves relatively to the target. If it moves just a lit-
mate the distance to that point. tle bit, the distance between object and target is small, if
it moves equal to your head movement it is half way in
between, and if it moves more than your head, the object
is nearer than halfway to the target.
I. If an archer has to shoot prior to you, then you listen
how much time it takes between the release and arrow
impact on the target and estimate the distance. This
technique needs a lot of experience but can be very
accurate.
J. Archers can get some information looking through
their binoculars at arrow holes punched in the target
face or 3D deer. With some experience you will know
what the size of an arrow hole should look like relative
to the gold / killing zone and get a clue or confirma-
tion of target face / 3D deer size.

If, for example, most of the holes are below the gold / kill-
ing zone, it indicates that many of the preceding archers
underestimated the distance. An archer might therefore
Then double this distance and find the estimated distance deduce that the target is further away than it looks like. If
to the given object. X% error in the half-way guess implies the archer is not the first one in their group to shoot they
X × 2% error in the estimated distance. might get confirmation of this observation by watching
H. The ‘owl’ method is used when the archer is unable to where the arrow of the target partner hits, weighing this
oversee the terrain in front of the butt. Judge the dis- against their (assumed) ability. If an archer watches arch-
tance to an object somewhere in between archer and ers from the preceding group still standing beside a target
 Field Archery 15

face, or a 3D deer, it can help them in judging what size ily estimate the distance between each tree, normally,
(or at what distance) it is. in a plantation of trees, the gap is usually exactly five
meters between each tree, (depending in which part
of the world or even country) count the gaps and the
archer will know the distance.

It is therefore in the archer’s interest, to leave the target

immediately after scoring to avoid giving information
away.
K. Most of this information is reassurance, rather than a
dead give away and, rather than to seek it, occurs dur-
ing the shoot. N. In the FITA Field rounds – for any given target size,
L. The archer estimates the distance between the target the red peg upper and lower limits are 5 metres more
and a tree let’s say–15 meters in the example below. than the blue peg. That is except for the maximum dis-
tance being shot on the 80 cm face. Here the differ-
ence is 10 metres.

Then they estimate the distance between the tree and

them self –20 meters in this example. Hence the total dis-
tance is 35 meters. For example, for a 40cm target face, the blue peg is be-
M. There are often other clues to work out the distance. tween 10 and 20 meters while the red one is between 15
By looking at surrounding objects archers can quickly and 25 meters away from the target. It is therefore impor-
get a feeling for distance. For example, if a target, or tant to remember, or to have a note of the distance for
3D deer, is placed down a row of trees, archers can eas- both pegs of either colour. By estimating the distance be-
16 FITA Coaching Manual Intermediate Level

tween the two pegs, and also from each peg to the target, help; besides of course, studying the various makes of tar-
archers get a means of cross checking distances. Some- get faces in order to see and consider the difference.
times the two pegs are set side-by-side, so in the above
example for a 40 cm target, archers would know that the
distance must be between 15 meters (the red minimum)
and 20 meters (the blue maximum). Very occasionally,
the blue is set further then the red so guessing that is a
little tricky.
O. If the archer is uncertain about the distance and as-
sumes it may be a little further than it looks; they
should go for the ‘percentage shot’. Set the longer View from side: D is distance to target
distance and aim the first arrow a little low, say at 6
o’clock in the 4-ring. With this trick the arrow will 1. Align the pin up a 20cm target face and a 40cm target
then hit into the low 4, the 5 or high 4, depending on face on the butt.
the degree of misjudgement. If the archer aims at the 5, 2. Measure and mark 20m and 40m from the butt.
they risk a 12 o’clock 4 or 3 and maybe, even worse. Al- 3. Go to the 20m mark with your bow.
ternatively, the archer could set up the short distance 4. By aiming at full draw find something in front of you
and aim high. that covers the 20cm face, for instance the inside or
P. If the archer is really uncertain of the distance to the outside of the sight ring, the threaded part between
target, they should definitely go for the ‘mathematic the ring and the sight, the bubble on the level, the spot
shot’. or ring on the glass, the with of the arrow, parts on the
arrow rest and so on an so forth.
Example: The 60cm target face in the unmarked course
for recurve/compound is 20 – 35 metres. Take half of the
difference and add 1 meter: 27 ½ + 1 = 28 ½ meter. This
gives an indication for the archer’s first arrow. Practice
makes perfect and, by continually testing the archer’s own
estimating ability, they will improve. This will increase
their confidence and performance.

Range finding with sight

If we know the distance from the dominant eye to an aim-
ing object on the bow (e.g. sight ring, scope, arrow rest),
called ‘d’, and the width of that object ‘a’, and we know the
width of the target ‘A’, and we call the distance to the target
to be discovered as ‘D’, then the relationship a / d = A / D
will give you the distance to the target by simple calcula-
tion. This method is based on knowing the size of the tar-
get face or buttress. Recognizing the target faces of 20 or
40 cm presents no problem, as the target layout tells you
the target size (‘bunny’ or quadruple). But if you mistake
an 80cm target face for a 60cm target face, or vice versa, it
will result in an error in the distance estimation between
10 and 15 meters. This would result in an error that would 5. If you are unable to find something, you have to mod-
be a big loss in the score. It is in this case that the field ify i.e. change the sight ring or something else which
evaluation, and your own experience or intuition should will give the exact measurement of 20cm from 20m
 Field Archery 17

distance. (Remember to use only manufacturers’ parts

and not your own modifications).
6. Once you have found the correct ring (or whatever)
size, go to the 40m mark and measure the 40cm tar-
get face. If this is correct, and it should be if you have
been accurate enough on the 20cm, you are now able
to measure any distance provided you know the size of
the object you are measuring on – you need to know
if it is a 20cm, 40cm, 60cm or 80 target face you are
measuring, but you can also use the size of the butt or
any other object you are familiar with.

In practice you proceed as follows. When aiming at full

draw you check and see /evaluate how many centimetres The above example shows a sight ring that covers the face
you measure on the target face – remember you must from the edge of the black to ‘a little’ more than the centre
always use the same technique, because the distance of the four ring: On an 80cm target face this would cor-
between your aiming eye and the part on the bow with respond to approximately 40cm (half of the face) + 8cm
which you use to measure must be the same. The number (half of the gold) + 5cm (plus a ‘little more’ than half of
of centimetres that you measure on the target face equals the width of the four ring which is 8cm) = 53cm and con-
the number of meters, which is the distance from where sequently 53m
you stand to the target face you are measuring on. On a 60cm target face it would correspond to 30cm +
If you stand on an unmarked peg and can measure 6cm + 4cm = 40cm and thus 40m, which is outside the
40cm on an 80cm target face – the distance is 40m. On a allowed distance for a 60 cm face, which means, this must
60cm target face the same situation would give you 30m, be an 80 cm face you will be shooting at.
and on a 40cm target face it would be 20m. 40 cm on an On a 40cm target face it would correspond to 20cm +
80cm target face is exact through the middle – the rela- 4cm + 3cm = 27cm and thus 27m. If you miss by one cm
tionship is also valid for the other target face sizes. or two, you miscalculate the sight setting by one meter or
If you measure on an 80cm target face from the edge of two, which is still acceptable.
the black to the edge of the gold on the opposite side the For further information and divining field strategies
distance is 48m, as 40+8 = 48cm; with a 60cm target face you have a look into: FITA Field Organizers Manual. This
you get 30+6 = 36cm which gives you 36m If on the other gives the archer an idea on what they can expect from the
hand, you measure from the edge of the black and your course builders, as mentioned before each course build-
measuring device reaches to the 4 ring on the opposite er has their own signature concerning course building.
side of the centre, the distance is 40+8+8 = 56cm which Archers can of course use the same rules and formulas
gives you 56m (in case of an 80cm target face) whereas on animal targets or 3D rounds as long as they know the
on a 60cm target face you would get 42m, as 30+6+6 = target sizes. For the experienced field or 3D archer there
42cm. is no such thing as unmarked distances. That is just for
Remember! This is information you have to learn and those who don’t take the time necessary to learn how to
keep in your mind, as you are not allowed to carry memo- do it.
randa on the course. You may, however, have copies of
parts of the Rules Book with you. Range Finding for Forest and 3D Animal rounds
Many rules and formulas of range finding in Field archery
are also valid for Forest and 3D rounds, if we read ‘animal’
instead of ‘target face’. Archers are allowed to be aware of
any information that appears in the Rule Book, so archers
can use the list out of this book containing the minimum
and maximum distances for each animal target and for
18 FITA Coaching Manual Intermediate Level

each bow discipline. Archers must be able to recognize Sighting for shooting uphill
all animal target faces and even those made by the organi- • At a slight slope, and especially at long distances, add
zation (which will be announced and shown before the one or two meters to the real distance (dependent of
tournament starts). the meter / yardage and the efficiency of the bow).

Once archers have mastered the ability to hit the vital/ • At a very steep slope, deduct at least two meters from
scoring zone consistently from known distances, it is the real distance (dependent of the meter / yardage
about time to move on to the next step. Remove all the and the efficiency of the bow).
distance markers and shoot by simply judging the dis-
tance to the target. The ability to determine distances is
usually the greatest challenge an archer will face. A wrong
guess can send the arrow either high or low of the vital/
scoring zone. Archers can spend a lifetime perfecting this
ability.

Chapter 4.
Uphill and downhill shooting
A sight mark corresponds to a certain elevation of the The steeper the slope, the more the archer subtracts; how-
bow while aiming. In target archery it also corresponds to ever, in uphill shooting above a certain distance, called
a certain distance to shoot. In field archery, when shoot- the ‘jump’, the rule is ‘the steeper the slope, the less to
ing uphill or downhill, elevation depends not only on the subtract’. The distance of this ‘jump’ is dependant on the
distance to shoot, but also on the difference in altitude efficiency of the bow.
to overcome. ‘Distance to aim at’ can be different from
‘distance to shoot’. The field archer corrects (by adding or Sighting for shooting downhill
subtracting a few metres) according to the slope. At a slight slope, deduct one, two or three meters from
the real distance (dependent of the meter / yardage and
Distance to shoot + Correction = Distance to aim at the efficiency of the bow).
The archer has to learn by experience how much to cor-
rect in different situations. How much distance to sub-
tract, has to be discovered by each individual archer, it de-
pends on the archer’s equipment and shooting technique.
Distance correction for slopes is an art in itself, but gener-
ally the distance to aim is less than the distance to shoot
for both uphill and downhill shooting. Below are some
popular corrections for inexperienced field archers:
 Field Archery 19

At a very steep slope, deduct up to 10 meters from the

distance (dependent of the meter / yardage and the ef-
ficiency of the bow).
We can calculate the “jump” as follows. Write down
the sight marks from 10 meter up to 50 meter distance
with a step of 5 meter in a table. Next we add one column
to the table in which we calculate between 15 and 60 me-
ter the difference between two adjacent sight marks. The
differences (adjustments for 5 meters further) are pretty
constant below about 35 meters. Between 35 and 45 me-
ters the list of differences makes a ‘jump’, maybe to about
the double of the previous differences, and then become
approximately constant again.
When the distance uphill or downhill is not marked
and has to be estimated, usually an uphill target is judged
too short and a downhill target is usually judged too far. At even steeper uphill shots you could move the string
For this reason the archer should as a rule add a few me- foot a little backwards so that you get more room in the
tres to his estimation when shooting uphill and subtract a chest to hold the correct draw length. Too little ‘swing’ in
few metres when shooting downhill. the hips, gives a wrong shoulder and bow arm position,
Shooting more or less straight up or straight down, shorter draw length and probably a bad release.
archers have to see it to believe it, let them try their 15
metres mark.

Posture for shooting uphill with level feet position

The basic posture is always the ‘T’ as in target archery.

Posture for shooting downhill with level feet position

At slight downhill shots move their hips away from the
target before the draw.
For slight uphill shots move the hips towards the target
before the draw, for steep uphill shots put the bow foot
forward and move the hips towards the target before the
draw.
20 FITA Coaching Manual Intermediate Level

The downhill standard position is a swing in the hips to Or even face the target with whole body and twist upper
the rear and a wide stance. body towards the target face. Although anatomical not
reasonable it is only for three shots and archer has a good
balance.

Examples of common mistakes

• Hips not forward enough, giving wrong shoulder and
bow arm position, shorter draw length and probably
a bad release.
• Tilting the bow causing left or right hits.
• Bent knees give unstable shooting.

For steep downhill shots let the archer take an open

stance and move their hips away from the target; have the
archer straighten their upper body before the draw. The
steeper downhill the shot the more the archer has to open
their stance.

Posture for shooting uphill on sloping ground:

With very steep uphill shots, sometimes archers shooting
position will become more stable if they kneel on their
forward knee. Posture for shooting downhill on sloping ground
For a downhill shot we put the feet wide apart and push
the hips away from the target.
 Field Archery 21

ments required. Athletes who want to be good field arch-

ers practice on both target and field archery distances.

The coach should include the following into the train-

ing program
• Alter of the shooting rhythm in the one arrow se-
quence as well as in the three-arrow sequence. In gusty
wind conditions shoot when the conditions suit you.
• Shoot with reserve equipment (reserve bow, bow-
string, finger tab or release aid, reserve arrows).
• Arrange for each archer to shoot in a lot of competi-
tions with different opponents.
• Tactical time training (conscious training of the time
rhythm during rests between targets).
• Individual and team event training with opponents.
• Imitation of different field competition situations i.e.
With a very steep downhill shot and an extremely steep shoot-offs and visualization of a Field competition
hillside sometimes the archers shooting position will be- situation.
come more stable if they kneel on their rear knee. • Practice to identify different target faces from varying
distances.
• Practice in natural surroundings (use different terrain
like woods, mountains, slopes etc.).
• Make optimal use of the field glasses/ binoculars (for
target identification, arrow holes information, arrow
sighting, etc.).

Organizational preparations for outdoor practice

• Plan your training sessions well in advance so that you
can inform the authorities, i.e. land owner, game war-
den and so on.
• Make your emergency plan for each course, plan and
organize training sessions with safety in mind.
• Make a plan of the safe paths for each target lay-out,
keeping in mind all aspects of arrow flight.
• Plan in advance what materials are needed for that
particular training session. For instance arrow stop
In extreme slippery conditions archer can push their bow nets, tape, signs, first aid kit.
stand into the ground to give support to the front or back • Plan to have someone at hand who is familiar with us-
foot and to avoid slipping down the hill. ing the first aid kit.

Chapter 5. Facility
Training for field archery • Secure the field you want to use with signs and tape to
Field archers must carry their complete outfit for a whole keep out wanderers, mountain bikers or even horse-
day of competition, they must have had sufficient rest and back riders.
they should be fully motivated. They should practice in • Inspect the field of hazardous objects before every
all weather conditions, to learn to react to wind and rain training session (especially after stormy weather con-
conditions and to be aware of the different sight adjust- ditions).
22 FITA Coaching Manual Intermediate Level

• Inspect the targets before each training session.

• Beware of the safety zones especially with uphill tar-
gets. At uphill targets, be aware that there is a natural
barrier or net to stop arrows that miss the target.
• Before each training session convince yourself that all
is free of obstacles, and live stock.
• Attach marking tape for a safe walking path to the tar-
gets (clockwise from target to target).
• Have reserve target faces laid down behind the tar-
gets.

Tips for preparing the practice site

• For the first practice session, it is recommended that
the shooting distances are not at the maximum dis-
tance. Let the archer get acquainted with the natural
surroundings first before going on to the maximum
distances. (Especially for the uphill targets). It gives • Set out targets, if possible, so that all aspects of field
you the opportunity to observe your archers and archery can be practiced, like from light to dark sur-
their behaviour in the field. It is recommended that rounding or from dark to light or even making use of
this first shoot is on even ground in the woods or on a lake.
a plain so that the archers get the feeling of shooting
in the field.
• When setting out a field practice course it will not be
necessary to set up a lot of targets. The recommenda-
tion is, when the field allows it, to set the targets in a
circle so that the coach, by standing in the middle, has
a good view on the targets around.

Target Target

Uphill
The Coach
has an all
Shooting round
angles view.
Target
Downhill

Target Target

• Give each target different shooting positions and an-

gles.
 Field Archery 23

Use your imagination and improvisation to set up a train- archer has to wait because there is a ‘jam’ which can
ing course that covers a lot of the aspects a field archer has last half an hour or longer. It is recommended in this
to cope with. case to do a warming up before starting to shoot again.
(An elastic band in the backpack is recommended).
Indoor or off-season training • Let the archer get the habit of watching the target
Whereas field archery in many countries can be shot all every time they start to shoot so that they get a good
seasons, there are also countries in the world where it is recognition of the target and learn the importance of
season bound and where preparation for the coming sea- reading information from the target (Like arrow hits
son, has to take place indoors. Indoor practice will mainly left/right/high/low of gold or kill).
consist of technical training. • To practice shooting on soft ground we use an inner
Although all rounds in field archery have a lot in com- tube from a lorry tyre, filled with air to approximately
mon concerning training methods in natural surround- three quarters and a strong board placed over it in the
ings, we do have to be aware of the different disciplines. middle. Let the archer focus their attention on the tar-
After the field archer has mastered the basics of shoot- get which will distract their attention from the stand.
ing we start individualizing the key elements of field ar- Open and closed stances should be practiced.
chery such as range finding, in which the coach will find
a lot of challenges. It is the task of the coach to offer the
tools and the means to use them so that the archers can
develop individually in all aspects of field archery.
During the off season when the weather conditions
are such that no shooting can take place in the field, in-
door training facilities will be required to practice for the
next field season. Depending on the local indoor facilities
you have a regular sport complex or a factory hall at your
disposal. Use your imagination and improvise to set up
targets, always bearing in mind the safety aspects. A target
can be placed at higher level or even at ceiling height by
means of a pulley construction. Be sure to secure and pro-
tect the target at all times. Remember that archers have
to retrieve their arrows, so make the pulley construction
reliable and strong.

Practical training tips for the off-season indoor ses-

sions
• As the stance is the basic for body alignment and con-
sequently for a good shot, let the archer practice all
possibilities that we meet when shooting in a natural
surrounding. • Place a chair with the back facing the target and let
• Always start a training session with a warm up. Make archers shoot with one foot on the seat. Observe the
the archer aware of the fact that the warming up proce- body alignment; the standing leg, on which the archer
dure on the field can be interrupted. After the regular puts the bodyweight, should be in a straight line with
warming up and before starting the competition, the the body whilst the other leg is ‘resting’ on the chair.
archers are taken into the field to their target. It may
take up to 30 minutes before the competition actually
starts so that the archer must also do a small warming
up at the starting target. During the day it can happen
that, while rotating from one target to another, the
24 FITA Coaching Manual Intermediate Level

• Do the same with the other leg position with the chair
facing away from the target. The foot / toes should
point in the same direction as the knee to avoid twist-
ing the knee and lower leg.

• For practicing non-level positions in the field, place

a small board under one foot. Placed under both feet
it can simulate shooting on an upward or downward
slope.

• Place a chair towards the target and place a strong

board on the seat of the chair–a different length of the
board will give a higher or lower angle slope, place the
chair at different angles towards the target and you
will achieve a different view on the target face. Let the • Closed stance and open stance should be practiced
archer shoot standing and kneeling to get the feeling for field archery. The stance depends on the position
of shooting uphill and downhill. of the shooting peg in relation to the target.
 Field Archery 25

• Lay a rope Ø0.5 cm on the floor from shooting posi-

tion to target and let archers walk along the rope to
practice walking to and from the target in the field.

• Let the archers practice the uphill and downhill cir-

cumstances by stretching all the way up as far as possi-
ble and then come back to straight shooting position Indoor facilities for instruction
when you haven’t got a target placed at high position The facilities for the off season instructions for field ar-
(Arrows should not be in the bow for this exer- chery indoor are the same as described in the FITA Level
cise). 1 manual chapter 11. Watch safety issues; in field archery
• To simulate shooting uphill you could make use of a the shooting line is not always parallel to the target.
target at high level with a pulley construction, down- Stands or butts for field archery should be made of
hill can be practiced from a table platform as used by light material so that they can be easily transported in
constructors. the field. A lightweight, portable butt is an ideal target for
field archery. Butts should be securely fastened.
For 3D deer you need different sizes of deer, from the
very smallest to the biggest.

Training for reliable sight marks

A reliable table of sight marks is crucial for a field archer.
The archers can build up this table during practice. In ad-
dition the archer learns how much to adjust their sight if
they miss the spot by X cm on a certain distance.
When verifying your sight marks on various dis-
tances, use the opportunity to shoot also a shorter and
a longer distance for each mark. If you are for instance
content with your 20 metres mark, shoot at 17.5 and at 15
metres as well as at 22.5 and 25 metres, using your 20 me-
tres mark. Note how much you miss the spot on the dif-
• Have archers shoot in different light conditions by ferent distances. Do the same for every 5m interval. Note
turning off the light on the targets and have light only the deviation at each odd distance. These notes will show
on the shooting position or turn off the light on the you how much you would miss the spot if your sight set-
shooting line and have only light on the target. Or if ting was wrong. Study your figures and note that if your
possible, have only light halfway to the target. sight setting is too long, you will miss the spot less than if
• Use original field targets or deer. the sight setting would be too short. Elite archers use this
• Let the archers use their field glasses / binoculars after in their advantage, by calculating their aiming a little bit
each shot so that they get used to the rhythm in the high in the spot.
field to analyse each shot. It is also a fact that poor shots have the tendency of
• Make them aware that there are only three shots, or hitting low rather than high. So if you trust yourself, your
even only one, per target and that the next target will table of marks is based on the upper part of the gold and
be different all together. you stay brave on your marks.
26 FITA Coaching Manual Intermediate Level

If your archers are unable to confirm their marks be-

fore a competition, you can use a monogram or table of
extrapolation that gives many marks, provided a 20 or 30
metres mark as well as a 60 or 70 metres mark is avail-
able.

Practicing on site
Start every training session with a warm up. Make the
archer aware of the fact that the warming up procedure is
somewhat different for target archery (not the exercises,
as mentioned before on indoor practice) because after
the regular warming up and before starting the compe-
tition, the archers are taken into the field to their target
which may take up to 30 minutes before the competition
actually starts so that the archer must do a small warm-
ing up at the starting target. It can also happen that dur-
ing the day, while rotating from one target to another, the

SIRE archery promotion

archer has to wait, maybe several times, at a certain target
(s) because there are more groups waiting for their turn
to shoot which can last up to 30 minutes or longer then
it is recommended to do a warming up before starting to
shoot again. (An elastic band in the backpack is recom-
mended).
Advise and check the archer’s equipment and cloth-
ing, especially the shoe choice.
Before starting the practice session walk around the
training course and tell the archers what you want them
to do on that particular target and point out the safety Sunlight will influence archers aiming sideways. Shoot
aspects of that target and of the whole training field. Tell with the sun coming in from various angles, and let arch-
them to walk in the marked direction and whilst walking ers learn what the consequences are for their aiming.
they should take care, especially after rainy weather, where Wind will influence the arrow flight. Contrary to tar-
to step: not on roots of trees or logs lying in the field. get shooting this wind may vary from target to target,
Appoint an archer in each group who will be respon- archers are moving around the course and shoot in vari-
sible for that group concerning safety aspects. In field ous directions. Let archers learn to lean the top of their
archery the ‘A’ shooter is the responsible person for that bow more or less into (towards the direction of ) the wind
group. depending on the strength of the wind. This will compen-
To avoid loss of arrows or damage let the archer first sate for the drift of the arrow similar to adjusting the sight
judge the distance and then advise the coach at what dis- sideways, but the archer will not lose their normal centre
tance they intend to shoot. If the estimation is too long line adjustment.
you can correct them.
Let archers make notes during their practice on what Shooting across a slope
they see through their sight so that they can study the When shooting at a target across a slope the probability
situation afterwards. The distances from the rulebook are of hitting on the downhill side of the face is greater than
also a helpful guide in training. A lot of archers have their hitting on the uphill side.
own ‘bookmarks’ of the distances of each target or deer.
 Field Archery 27

The reason for this sideways grouping is that archer is

leaning and that the bow is tilted. Archers tend to lean
downhill when standing on sloping ground.

Vertical body position reduces the downhill hitting effect.

Archer and coach can check this as follows:
• Try to find a level piece of ground. In competition
archers are allowed to move a little behind the line (or
around the peg), as long as they do not obstruct their
competitor.
• Prepare the shot by leaning the top of the bow towards
the hill. At full draw, let the coach check the archer’s
vertical alignment using the image of the vertical
trunk of a tree, or through an imaginary vertical line
through the target.
• Line up archer’s body in a vertical position, and make
sure they are not leaning down hill.
• If the archer is unable to stand in a vertical position
and their bow is tilting, they will have to aim a little to
the opposite side of their tilt.

When shooting across a slope, teach the archers to start

drawing their bow with the tip towards the hill. This will
prevent them from leaning away from the hill.
Archers should not adjust their sight when hitting on
the downhill side of the target. Let the archer just aim up-
hill on the next arrow or tilt the bow in the uphill direc-
tion.
28 FITA Coaching Manual Intermediate Level

Compound (scope) shooters can of course check their

level. Always start by leaning the bow towards the hill.
This reduces the tendency of tilting the bow away from
the slope.
Let the archers shoot at extreme angles to prepare them
Summary of considerations for training in field for the actual field tournament.
archery
In target archery the centre of the target is set 130 cm
above the ground and when shooting you are standing
with one foot on either side of the shooting line. In field
archery you are standing behind the line and often you
will have the targets closer to the ground than in target
archery, sometimes much higher.
Check your sight marks on various distances with
high/low targets.
Let the archers shoot at the target / deer at different
angles, from left and from right, up and down. In field
archery the targets / deer are not always placed perpen-
dicular to the aiming line of the archer.

If there is a wind, look at the trees and grass to estimate

the wind direction and strength, so that the archer can re-
act to it. Archers must know by experience how much to
subtract or add to the distance due to weather conditions
 Field Archery 29

As targets / deer are placed in natural surroundings and

only one or three arrows are shot at each target shooting
in various weather and light conditions is a must so that
archers learn to anticipate them.

Archers should have these leaflets or pictures at hand at

any time to look at them or place them somewhere where
they can see them when they have time (on the bathroom
or kitchen wall may be a good suggestion).

Such as: sight setting on all distances in all weather and

light conditions, cope with all kinds of wind (constant–
wind bursts – wind directions) – add or subtract on up-
hill and downhill shots with wind or rain–shooting in the
direction of the sun (especially uphill) A tip for shoot-
ing in wind is to let the archer lick with their tongue the
back of their bow hand just before starting the shooting
sequence so that they also feel the wind during shooting.
Let archers also get acquainted with the rule of the use an
A4 paper while shooting in the sun direction. If the sun
is shining in the archers eyes which may possibly cause
a hazard, a colleague can shield the archers’ eyes whilst
they are shooting with a piece of paper or card that is no
larger than A4 size.
Recognize different target faces / deer and their posi-
tion in the field (distances), especially the 60 cm and 80
cm target faces. Use different buttresses and buttress sizes
so archers can recognize the differences. Also use square
and round buttresses. In 3D or forest rounds the archer
has to know all (or most of ) the deer and deer faces, espe-
cially know where the kill zone is situated on every deer
or deer target face. A lot of manufacturers have those as a
small leaflet. It could also be of importance to know from
which manufacturer 3D deer are used during a certain
tournament, look at the manufacturer’s website to gather
information.
30 FITA Coaching Manual Intermediate Level

Advise the archers on their clothing especially the foot-

wear choice–walking boots (waterproof ) and solid water-
proof field glasses / binoculars, also advice on the choice
of backpack, food and drinking needs for field archery.
Solid walking boots are necessary for a good stance in the
Chapter 6. field, to protect the ankles (to avoid a sprained ankle) and
Personal care for a safe walk from one target to another in natural sur-
The field archer needs to plan for the whole course, decide roundings in all weather conditions. For rainy weather or
what kind of food and drinks they need for a whole day of for high grass boot protection is advisable such as some
competition, which spare equipment to take along on the form of canvas gators may also be appropriate.
field. They have to carry whatever they need through the
field them self. As weather conditions can change, they Clothing in cold weather
have to learn to experiment with clothing and equipment Advise the archers on their clothing for all weather condi-
in order to be prepared for ‘everything’. tions. In cold weather the clothing should be ‘breathing’
at all times and must not be too loose around the body to
Footwear avoid string contact. A jumper / sweater of pure wool are
Advise the archers on their choice of footwear, water- very good for field archery in cold weather as wool has
proof walking boots. Let archers try out the boots in all the ability to hold the warmth of the body. During rain it
kind of weather conditions and with a couple pairs of becomes wet but will still hold the body temperature.
socks to be used only at training sessions and tourna-
ments. Make sure that the walking boots have a good pro-
file and if the natural surroundings are very slippery due
to rainy weather and soft underground the walking boots
should have the possibility to attach spikes to them. (Let
the archer practice in training sessions with spikes).
 Field Archery 31

Gloves are recommended for the periods between is advisable to have some kind of lightweight wet weather
shooting. Also a pouch (self made) attached to the arch- clothes available.
ers belt to warm the hands is recommended; there are dif-
ferent kinds of warming devices which can be placed into
the pouch and at the same time the archer can keep the
finger tab in this pouch.

Suitable is a large plastic (garbage) bag where at the bot-

tom and side holes are cut out to fit the arms and head to
be worn over the shooting clothing and under a woollen
jumper/sweater.
Trousers with pockets on the side of the legs where
the archer can reach them easily are very handy.

Clothing in hot weather

It is recommended that people on a Field course wear
long trousers at all times to protect the legs from insects
(flies, ants, mosquito’s) and annoying plants like nettle
and ivy which could distract the archer while shooting.
The shirt should have long sleeves, also to protect the
archer from insects and annoying plants. The field archer
has one big enemy in the field and these are the ticks.
(Although ticks are not everywhere in the world, certain Also suitable is the tight body fitting clothing which is
countries have them, your local doctor should be able to used in the bicycle fraternity. Let the archers try out their
give advice on this). From 10º Celsius the ticks settle in wet weather clothing during training sessions so they
bushes and branches. Ticks are parasites that suck blood know what suites them best and so that they have no un-
of humans and animals and transfer contagious infections expected encounters during a tournament.
and illness. So it is of great importance that archers cover The archer should consider taking an umbrella. An
their body with sufficient clothing. (It is important that umbrella is useful for different reasons: keeping you dry
archers check their entire body after a training or tourna- if it rains, protection against the sun, as a temporary bow
ment for ticks). stand and a really handy walking stick for getting up slip-
py and tricky slopes.
Clothing in rainy weather
Good waterproof wet weather clothing is of importance Binoculars
as the field archer will be in the field the whole day and Advise the archers on field glasses / binoculars. (See the
can not, like in target archery, sit in a tent or go to the FITA rule book for restrictions). Binoculars should be at-
car to fetch clothing for differing weather conditions. The tached to the belt so they do not get lost on the course
field archer will have to decide if they take wet weather and are easily reachable to use.
clothing along with them at the start of the tournament. It
32 FITA Coaching Manual Intermediate Level

them make a checklist of what to take with them so that

the backpack will not become too heavy.

Spare parts
Decide which spare equipment to take along on the field
course. This is an individual matter for the archer but as a
coach you have to make the archer aware of their choice
and advice them on this matter. A compound archer will
most probably take more spare parts into the field than a
longbow or bare bow archer. A spare string or finger tab
Train the archers to use the field glasses/binoculars after for example is advisable to take along, so is a knife for
each shot or even before shooting to gather information retrieving stuck arrows from the butt, this would also be
from the target face. Even in the out of season indoor good for food matters.
training sessions let archers use binoculars / field glasses
after each shot so that it will be an automatism during the Nutrition
season. As arrows are shot from different angles at target Decide what kind of food and drinks to take along for a
faces the impact of the arrows are such that the archer may whole day of competition. Should we drink water or a
see the arrow nock in the three ring / 8 ring 3DI whereas sport drink? Nutrition is one of the most important as-
the point could be in the five/ 10 zone 3DI. pects for athletes, which has been recognized since the
first competitions in ancient Greece because of the in-
Backpack or belt creased need for energy. Field archers, involved in heavy
Advise the archers on the sort of backpack or belt that physical activity, need more food than target archers. The
would be best for them. A good backpack is a must for energy expenditure of an adult amounts to approximately
field archery as the archer stays out on the field course 2000 – 2800 kcal per day. Physical activity by means of
the whole day without the opportunity to leave the field training or competition will increase the daily expendi-
and fetch something. The archer needs for example up to ture by 500 to 1000 kcal per hour, depending on physi-
4 litres of drinks, food, spare parts and wet weather cloth- cal fitness, duration, and type of intensity of the activity.
ing. A small first aid kit and sprays against insects and sun For this reason archers must adapt their energy intake by
protection. Some archers prefer a belt, besides the quiver, increasing food consumption, according to the level of
to carry their needs during the field tournament but most daily energy expenditure.
archers prefer a backpack with a seat so that they can sit This increased food intake should be well balanced.
down during the waiting time at targets. Large perspiration losses may pose a risk to health by
inducing severe dehydration, impaired blood circula-
tion, and heat dissipation, leading to heat exhaustion
and collapse.
Food and meals to be ingested shortly before and
during training, or during a small break between train-
ing or competition periods, should be adapted to spe-
cific ingestion and assimilation conditions, which de-
pend on the nature and circumstances of our sport.
Food regulations exist for foods covering special needs
A good backpack must be waterproof and strong enough in special circumstances, e.g. dietetic food products.
to sit on, have different compartments, good shoulder However, no such regulation is available for sport nu-
pads / carrying strap. During training sessions let the trition products/ supplements. Also the different food
archers carry their backpack and be aware that they carry habits all over the world and the different cultures con-
the backpack on two shoulders. Carrying the backpack cerning food have to be taken into consideration. It is
on one shoulder could overburden this shoulder. Let therefore the archer that should find the right balance
 Field Archery 33

for food intake and drinking. It has to be tried out dur- Chapter 7.
ing training and competition. Safety in field archery
As field archers have to carry their food and drinks Although serious injuries or accidents rarely occur in the
for the whole day, the archer should carefully consider Field discipline you must be ready to deal with them if
what to take; contagious foods cannot be transported they occur. Field archery is mostly shot in natural sur-
the whole day. Advisable are the rich in carbohydrate roundings which are mostly outside of the built up ar-
biscuits. Be careful of drinking out of mountain streams eas of cities or villages. Practice mostly occurs in small
even if the organizers say there is no danger. Again it is groups on different targets on the Practice Field which
up to the archer to see what food and drinks suits them may not be accessible all times. Training is not always on
best and the only way to experience that is during an a Field course set out by a club it could be that you decide
intensive training program and competition. During an to shoot in a special place for more steep shots. It is there-
intensive training session ensure that enough water is fore important that you have with you, at all times, an
available. Emergency action plan whilst conducting or taking part
In competition there will be mostly catering points in training sessions. Each different Field course should
on the course but as a coach assure your self before the be examined and an emergency plan formulated. During
competition and ask the organizers if there is a possi- competition the archers must adhere to the safety guide-
bility of taking on water in the field. If not, the archer lines but it is the organizers that are responsible for the
must take with them at least 3 litres of water in their overall safety procedures.
backpack.
Consulting with a dietician along with your archers Planning
could be of great help. There are however some basics Plan your training sessions well in advance, whichever lo-
concerning the food and drink in our sport based on ex- cation, so that you can inform the authorities, land owner,
perience of international archers and dieticians from the game warden and so on, and make your emergency plan
National teams. for each course:
• Have breakfast at least two hours before training or • Plan and organize training sessions with safety in
competition. mind.
• Drink only small amounts before training or competi- • Make a distance layout for each field bearing in mind
tion. all safety aspects of arrow flight.
• After the first set of arrows drink and eat all day in • Plan all material needs for each particular training
small portions after each set of arrows. Remember if session–for example arrow stop nets, tape, signs, first
an archer gets thirsty or hungry during the training or aid kit, different target faces or deer, (and for training
competition it is too late, they are already dehydrated, purposes only) distance estimating equipment, meas-
and it could influence their concentration. uring tape and portable radios etc.
• Archers need up to 4 litres of water a day especially • Plan to have someone at hand each training session
during competition. that is familiar with using the first aid kit.
• After a day of intensive training or competition eat a
carbohydrate rich meal within two hours. Shortly af- Facilities
ter the activity the body takes up the carbohydrates When training is planned in natural surroundings:
more easily than at a later time. A spaghetti or maca- • Secure the field you want to use with signs and tape to
roni meal is excellent. keep out wanderers, mountain bikers or even horse-
• Be careful with caffeine products such as coffee as back riders.
they have the tendency to waste body fluid (not to • Inspect the field of hazardous objects before every
mention the heartbeat effects). training session, especially after stormy weather con-
• Do not drink liquid that is too cold. ditions.
• If abroad at a competition or training camp do not eat • Inspect the targets before each training session, the
anything that is not familiar. target butts / deer should be firmly anchored so that
they will not tip over.
34 FITA Coaching Manual Intermediate Level

• Beware of the safety zones especially with uphill tar- • Going up or downhill instruct archers that they have
gets before each training session assure yourself that their equipment in one hand, away from the hillside,
all is free of obstacles, and live stock. keeping the other hand free for safety reasons.
• Have marking tape to mark safe walking paths to each • Instruct the archers to be alert for the unexpected in
target (mostly clockwise to targets). the field such as wanderers, bikers, dogs, horse riders
• Have reserve target faces laid down behind the tar- etc.
gets. • Instruct the archers that they must not run in the
field.
Emergency action plan
Develop and write down an action plan for emergencies Group Safety
for every field course so that everyone is clear of their All shooting should be under the direct supervision of the
responsibilities. It should contain at least the following coach, or designated person, who will appoint one archer
aspects: responsible for each group.
• That at least one person has a mobile telephone • The archer responsible in each group shall give the ap-
• The telephone number and address of the nearest am- proval, at each target, to shoot after convincing them
bulance, doctor or hospital, write these down before self that all safety precautions are taken.
the training starts and keep copy in the first aid kit. • Every effort should be made to recover lost arrows on
• Keep a record of all emergency telephone numbers. the training course.
• Have a record of the telephone numbers from mem- • Under no circumstances should anyone shoot if some-
bers taking part in the training and of whom to con- one is on the field near the targets, this also includes
tact in case of an emergency. all animal life.
• Have a first aid kit at a central point. • Care should be taken when drawing arrows out of the
• Name and telephone number of the person who is fa- target, especially when there is an uneven standing
miliar with the first aid kit. area and surroundings.
• A detailed plan of the facility where training takes
place (distance and target lay out with walking direc-
tions).
• A copy for each group in the field.
• Portable radios are no luxury in Field archery and
people should be discouraged from using them dur-
ing training or at tournaments.
• Make instructions to stop shooting should an emer-
gency arise, for example three loud blasts on a whis-
tle.

Individual safety
Inform the archers of any hazardous terrain they may en-
counter during the training session. • When looking for lost arrows make sure a bow is
• Instruct the archers of their responsibilities and be- placed in front of the target / deer, or place a person
havioural requirements in the field. near the target, so that it is visible for oncoming arch-
• Instruct the archers that they should not stand close ers to see that the target is not available.
to a cliff edge.
• Instruct the archers to watch where they walk going
to a target to score, and when walking on to the next
target.
 Field Archery 35

First aid
It is the duty of every course organizer to have a first aid
station supervised by a competent person, established to
cater for all situations likely to occur. In addition a means
of communication must be present, to enable help to be
summoned from emergency services such as fire, police
and ambulance. This can be in the form of a mobile tele-
phone or two way radio base station, regardless of which,
it must be tested by a competent person to ensure that a
connection can be made to the relevant Services before
the event commences.

Directional signs
Care must be taken in the placement of the safe path di-
rectional arrows. Although not mandatory in law, they are
• When leaving the target be sure that the target is se- there for the guidance and safety of the archers when they
cured for the next group. are travelling between targets. They must not direct the
• Groups will continue to the next target clockwise and archers, or spectators into areas where there is a risk of
keep to the marked walking paths. flying arrows, or an area that may be considered a haz-
• Since all targets may be shot at simultaneously, the ard due to the terrain. If needed, extra directional arrows
walking path should be safe from stray arrows and should be used, and an alternative route sought to guide
slippery ground. those persons away from any hazard, but keeping them
within the course boundaries. Where an alternative can-
Duty care of participants not be found, the targets in the area concerned must be
It is the responsibility of each archer participating in any relocated accordingly.
field archery event to ensure that the equipment they use
is in a safe condition and within the guidelines laid down Lost arrows
by the equipment manufacturer and rules of the tourna- Every effort should be vmade to recover lost arrows on
ment, and is capable of withstanding the requirements the course. If they cannot be found, the course organizer
of a field archery course. It is their further responsibil- should be notified accordingly giving the target number
ity to decline any shot that they consider too dangerous, where the arrow was lost, and the approximate area in
and report to the course organizer (or judge) any matter which the arrow (s) may be. An archer can also write
that they deem to be hazardous to the health and safety these notes on the target face, at National level tourna-
of any participant or spectator. Participants can also be ments. At the earliest opportunity, a concentrated search
in breach of the duty of care regulations by not adhering should be carried out to recover any arrows, so as to re-
to laid down rules and regulations, which result in negli- duce the possibility of injury at a later date to either pe-
gence, caused by their own acts or omissions. destrians or livestock.

Personal protective clothing

Field Archery can be a hazardous sport both from the
equipment in use and the condition of the course. It is
the responsibility of each archer to take whatever steps
they deem necessary to ensure their personal safety and
protection against equipment failure in addition to the el-
ements of weather and terrain. For juniors, the onus is on
the parent or appointed guardians to ensure those in their
care are suitably protected.
36 FITA Coaching Manual Intermediate Level

Chapter 8. • With strong light coming from the side the arrows will
Tactical considerations in field archery group on the same side the light comes from, (reac-
The basic principle to learn and obtain tactical skills in tion: set the sight or hold on to right or left of the tar-
field archery is constantly repeating the activity under get).
different circumstances. Alter the shooting rhythm (in • A slanting/sloping horizon or a slanting target causes
the one arrow sequence as well as in the three arrow se- the arrow grouping to be left or right depending on
quence) to use the calm moments. the slope angle (reaction: tilt bow – the arrow will fol-
Role playing of different field competition situations low the top limb, cant the bow left–the arrows will go
(shoot offs) visualization of a field competition situa- left and vice versa).
tion.
Preparations for the field rounds before the opening
What do I need for a field shoot? of the field season
Below is a short list of essentials for a field shoot, they are • Setting goals for the coming season.
in no particular order but are essential for archers own • The archer should have an ongoing training plan
sanity and enjoyment. Bear in mind that the archer is on which includes all aspects like power-endurance-
the field course for the most of the day and that they have mental-technical.
no opportunity to leave the course until the end of the • Practice should be held on regular basis.
tournament. • Practice with all weather clothing.
• The same archery equipment the archer uses for target • Archers should try out all aspects of individual nutri-
archery, including the same arrows the archer would tion (food and drink) needs.
normally use, take at least 8 on the course, including a • Preparing and planning the participation in certain
small repair kit to make small repairs if necessary. rounds.
• A light snack to eat is always welcome. • All equipment, nutrition and clothing must be
• Some local currency coinage, this is to buy some checked.
snacks at the stops on course (if available). Target practice is absolutely essential, prior to the start of
the Field season.
Specific Field archery awareness and considerations
• Light wind can cause the arrow to stray sideways (re- Tips for the coach
action: aim left or right or tilt bow left or right) • Give a good example as a leader and as a coach.
• When in open terrain, look at the trees and grass to • Give orders and explanations in a clear and precise
measure the wind strength so that the archer can react way.
to it. • Organize your training efficiently.
• In valleys there could be a light wind causing the ar- • Correct errors efficiently and in a friendly way.
rows to drift left or right, (reaction: react against the • Be enthusiastic and interested.
wind direction or set sight). • Be aware of safety at all times.
• Rain will make the arrow strike lower in the target (re- • Share your interests with all of your archers.
action: aim higher or set sight lower, keep finger tab- • Be careful with conclusions.
bow and arrows as dry as possible). • Give trust to each other and have respect for each other.
• In very high temperatures the efficiency of the bow • Be tactful when learning something new.
limbs may be affected and the arrows may react slight- • Beware of things that can distract the attention of
ly weak, for right handed archers the arrow group will archers.
be hitting to the right, (reaction: set the button a lit- • Have a whistle with you to stop shooting immediately
tle harder and try to keep the complete bow in the should the need arise.
shade). • Treat the natural surroundings with respect.
• With low temperatures the arrows could react stiffer
and for right handed archers the groups will hit to the
left (reaction; set the button a little weaker)
FITA
Coach’s
Manual

LONGBOW
Module

Intermediate
Level
FITA Coaching Manual
Intermediate Level

Module
LONGBOW
Contents

Chapter 1 Equipment_ __________________________ 3 Note: Within this document we use the term “loose”;
The Bow________________________________________ 3 this is because during ancient times the command when
shooting a longbow en-mass was “nock – draw – loose”
The String______________________________________ 3
and the term “loose” has stayed with the longbow ever
The Arrow______________________________________ 6 since. In modern day archery the term “release” has re-
Quivers_________________________________________ 7 placed the term “loose” but I hope you will enjoy the
document and accept the term “loose” within.

Chapter 2 Target shooting_ _____________________ 7

Dominant Eye_________________________________ 7
Arrow Length__________________________________ 7
Preparation_ ___________________________________ 8
Holding the Bow_ _________________________ 8
Mark on the Bow__________________________ 9
The Hold on the String___________________ 8
Point of Aim (P.O.A.)_ ___________________ 9
Archers Paradox__________________________ 10
The Loose Point___________________________ 10
Making the Shot__________________________ 11
Recovery of Arrows_______________________ 12
To Hold or Not to Hold_ ________________ 12
Methods of Coming to the Loose________ 13
Change of Distance_ _____________________ 13

Chapter 3 Shooting Styles_ ____________________ 14

Clout shooting________________________________ 14
Field Shooting_ _______________________________ 16
‘Gapping’ to Aim_____________________________ 16
Rovers _ _______________________________________ 16

Glossary _ _______________________________________ 17
 Longbow 3

Chapter 1 Equipment tains its straightness can give a vicious kick in the hand
The Bow at the time of the loose. My 55lb. self-yew bow went into
This is made of wood or laminates of wood. Its belly is to a small set during its first year and has not increased too
be of a ‘D’ shape cross-section, the depth is not to be less much in a further eight years of use.
than 5/8ths of the width. The back must be flat or slightly Among timbers for bow making Yew is most univer-
convex and the sides convex. The handle is about 5 inches sally agreed upon as being the best, when made into a
(125 mm) long in the approximate centre of the bow and ‘self ’ bow. Such a bow is made with the sapwood left on
may be covered in any material of your choice. The length to form the back of the bow, with the darker heartwood
of the bow may not be less than 5 feet when shooting ar- forming the belly. This arrangement takes advantage of the
rows up to 26 inches long and not less than 5ft. 6 inches natural attributes of the wood, which effectively forms a
when using arrows longer than 26 inches. natural laminate, the characteristics of which combine to
produce the flexible resistance to bending sought by bow-
Horn nock yer and archer. In appearance the self yew bow has a light
reddish-brown belly with a near-white back, making it a
Upper limb.
most attractive item. The heartwood of Yew is also used
Back of bow. as the belly of the bow with a Hickory back glued in place
Belly of bow
which takes the place of the Yew sapwood. Hickory is a
hard springy timber used extensively for backing bows.
Nock Belly woods, apart from Yew, include Lemon wood, Os-
Fletchings age and Beefwood. Although the latter makes a hand-
some looking bow it fails to stand up to continuous use
Shaft
and is better used in the middle of a triple laminate. Other
Inserted arrow plate woods used in this way include Greenheart, Purpleheart
Handle and Ash, and more recently English yew. A ‘self ’ bow of
Centre Serving English Yew rarely makes a long lasting bow, since the an-
nual rings in the timber are too coarse. Even way back the
Yew bows used by the armies were nearly always Spanish
Hardwood footing or Italian Yew. There are lots of other woods which may
Pile be used these may be comprehensively listed in other
publications but not always easily obtainable.
Lower limb

The String
String
The string may be made from any material, traditionally
linen, hemp and silk were some of the materials used.
However, bearing in mind that a broken string almost
Horn nock invariably means a broken bow, the modern man-made
alternatives are safer. Having said that, I have seen only
one string break, made of hemp it seemed to break almost
When a bow is made, the bowyer tries to use a well sea- gently at the top loop and did not cause any damage to
soned wood, even so most bows, but not all, will follow the bow. Better safe than sorry, say I, be cautious over
the string to some degree. It means that the wood of the the use of some new materials, choose one that does not
bow has taken a set towards its strung position, so that af- have a tendency of breaking too readily, the string may
ter the string has been let down and the bow is held hori- still look perfectly good but be aware of unseen stresses
zontally, belly down, it looks vaguely like a bird in gliding going on within. I have no doubt that a broken string will
flight. If the archer holds too long at full draw the set may result in a damaged bow. The new material, Fastflight, is
not only happen quicker, it will probably cause the bow almost guaranteed not to break, looks promising, I have
to take a deeper set. A small set taken by a bow may well one bow fitted with it for the past year with no adverse af-
enhance its use, being sweeter to shoot. A bow that re- fects. The best that can be said for it is, that at 180 yards it
4 FITA Coaching Manual Intermediate Level

gives about 10 yards extra distance to the arrows. Trying Although in my early days of shooting the longbow I did
it on one of my older bows gave me the impression that it have trouble with the bowyers knot, I soon located the
caused the wood to follow the string more, maybe I was reason when I realised that it was in fact nothing more
looking too hard for adverse effects. I still think that cau- than a straight forward timber hitch, the fault lay in the
tion is advised when using modern man-made materials. fact that the inner turns must go with the lay of the whip-
At this point it is only fair to tell you why I prefer the ping along the string ending, I’ve never suffered slipping
double loop string to the single loop. First, I have not since.
made it my priority to become proficient in the making of
the latter, though I do use one when making new bows, it Making the Knot
is very handy in the tillering stage where the string length Hang the string from a nail; now take hold of it in the left
has to be altered several times. Also, if the bow is for my- hand at where the knot has to be formed. With the right
self, during the first dozen or so shots I can make adjust- hand, take the bottom end of the string and pass it from
ments quite readily to achieve the correct bracing height. right to left behind the string, taking the end from the
Which brings me to the second reason; because of the left hand side of the string, leave a smallish loop where
way it is made the loop cannot be protected with a whip- the turn has been made, figure 2; now pass the end of the
ping/serving, so any wearing effect on the loop is taken by string down through the loop, it is at this point the need
the string material, which cannot be good for the string or is to ensure that the free end of the string is going to lie
for the bow should the string break. in the groove formed by the twisted strands of the string,
The correct length for a double loop bow string is figure 3; having made sure that it is correct, pick up the
obtained by measuring from the nock to nock along the loose end from the other side of the loop, passing it once
back of the bow and deducting 2 inches from this meas- again down through the loop, figure 4; a third turn should
urement. The string, when made, has the allowance for at be made if a heavy poundage bow is used.
least the manufacturers recommended number of twists.
It is better to have more twists than less – knowledge from Direction of the lay
experience.
The string is adjusted, by twisting, to produce the cor-
rect bracing height for the bow. For most longbows, this
will give a 6 to 7 inch (150 to 175 mm) gap between the
string and handle of the bow. Traditionally this is referred
to as the ‘fistmele’ and is supposed to be measured using
the fist with extended thumb, see figure 1 – this could be a
dubious measurement given the variation in human hand
sizes. Figure 2

Figure 3

Figure 1
 Longbow 5

Insert of horn

Figure 4

Note: It is essential to have the loose end of the string that

is making the knot running along the turns of the lay as it
is twisted round, and through, the loop to make the knot
in the string. Self nock with insert of horn Victorian arrows with horn
to strengthen nock slot. insert to formulate the nock.
Nocks
In the long past the nocks were all self nocks, that is the
nock would be cut into the wood itself but, it needed to
be strengthened to stop the wood from splitting when the
string pressure at the time of the loose was applied. This
was overcome by making a short cut down the centre of
the end of the shaft parallel to the grain; a thin piece of
horn was then glued in. When it is set another shorter
cut is made, this time across the grain, still in the centre
through both horn and wood. The cut would then be filed
out to fit the size of the string of the bow for which the
arrow is intended. I was once shown a set of arrows made
with self nocks and strengthened with brass, very beauti-
ful they looked too; how they performed I have no idea.
Having never seen any like them since I should think they
were more for decoration than anything else. Modern plastic nocks glued
After archery became a sport rather than the fight- onto the arrow.
ing method it had been, nocks started to be made as a
separate item being secured to the arrow shaft by pinning Figure 5
and/or gluing. They have been made from horn, plastics,
aluminium and many other suitable materials. Modern universal use. There are still quite a lot of traditionalists
moulded plastic nocks are easier to fit and are in almost around who prefer to make their own self nocks.

Pile Hardwood footing Shaft Fletchings Nock

Figure 6
6 FITA Coaching Manual Intermediate Level

The arrow as they are waterproof and feathers rarely come off in the
This must have a wooden shaft, to which may be fitted a rain.
brass or steel pile (point), a nock and with natural feath-
ers as fletchings. Piles
Shafts A fault which can occur with time and use is the weaken-
The shaft may be of any wood but most are unsuitable, ing of the wood about 1 to 4 inches (25 to 100 mm) from
being either, too heavy, too light or too brittle. Arrows the pile. Sometimes the arrow will recover with a year or
made from brittle timber may well break in the bow with so of rest but usually the arrow will “take a set”, just as a
disastrous consequences. A fairly light, stringy wood is bow may do, and will not be worth shooting. The old time
needed and that known as Port Orford Cedar is used in archers recognised this fault and footed arrows evolved,
vast quantities. Arrows made from timber recovered from in which the shaft is fitted with a piece of hardwood for
old floorboards have achieved a kind of mystical accept- those few vital inches. The hardwood may be Greenheart,
ance as being ‘the best’; certainly the timber will be well Beefwood or even Mahogany but its higher density and
seasoned and most probably is of some form of pine. weight necessitates compensation with a lighter pile. See
Self-wood arrows are in the vast majority of use, but figure 7.
they do have disadvantages. It seems impossible to find
straight shafts and although one may be told “just heat
them up and they’ll soften enough to take out any bends”;
my experience is that this is often a waste of time that it is
Hardwood footing – two point
just not worth it.
Shooting and spectacular results can be obtained with
wooden arrows which are “chested” i.e. the balance point Hardwood footing - two point
is to the back and sometimes past the centre line of the
arrow. Barrelled arrows can use the same principle of Hardwood footing - four point
keeping the weight low whilst the spine rating is kept at
a reasonable figure. Hardwood footing - four point

Figure 7
The number of points of the insert depends on the type of joint
Chested arrow. being used. If a ”V” joint is used a two point insert joint will
result. If an “X” joint is used a four point insert joint will result.

Barrelled arrow. Spining of Arrows

Many manufacturers’ spine their shafts to suit the recurve
Fletchings bow. For a longbow it is generally reckoned that spine val-
Fletchings are to be of natural feathers. They can be ob- ues should be about 1/3rd less, but be careful here; as the
tained in various shapes, sizes and colours. There are also user of a 26 inch arrow, shot out of a 55lb bow the spine
left and right wing feathers and never the twain should required is 30/35 group, whereas a friend of mine with a
mix! The usual method is 3 feathers at equidistance spac- draw length of 28 inches also out of a 55lb bow, uses 40/45
ing around the shaft and at a distance from the nock such group. The recommendation is, first settle on the pound-
that the fingers will not touch them during the loose. age of bow needed, and use it with arrows to the formula
When the feathers are secured to the shaft one is at right above until your draw length becomes consistent. Then
angles to the slot in the nock. This, the “cock feather”, is attempt to fine tune the arrows to the bow.
often coloured differently from the other two and always Shoot several differently spined arrows first, some
points away from the bow when the arrow is nocked onto specialist archery shops used to loan out a set made up
the string. Modern adhesives are very handy for fletching, like this. When satisfied that the correct group has been
found, make up 3 or 4 arrows of that spine or slightly
stiffer, shoot one of these at a target set at 40 yards/me-
 Longbow 7

tres. Also have some medium glass/sand paper with you. With a right handed archer the bow is usually held in
Note where the point of aim is in order to hit the centre, the left hand, it feels natural in the sense that the left arm
if it is well to the right (right handed archers), rub down would be held out steady, whilst the right hand draws the
the shaft but be careful not to damage the fletchings, also back the string. So normally we have –
keep the rubbing down evenly around the shaft, try again
and again if necessary until the point of aim comes onto Right eye dominant – hold the bow in the left hand.
the target. Not being a centre shot bow it is not neces- Left eye dominant – hold the bow in the right hand.
sary to be able to aim at the centre of the target. When We often find people who are right eye dominant but are
you are happy with one arrow proceed to the next. I have naturally left handed (or vice versa). For these people, at
found that it is not possible to get some arrows to exactly first, try what comes naturally. That should be, I imagine,
the same specification; the wood seems to have its own the bow being held in the “non-preferred hand” (i.e. a
ideas. It is much easier to have some sort of mechanical normally right handed person will hold the bow in their
device to spine arrows once you have one with which you left hand) using the dominant hand to draw and loose the
are completely satisfied. Using such a device, one friend string. If then the target is missed because the dominant
of mine measures the depth of bend by rotating the shaft eye takes over, one of two things can be done – a) wear a
instead of having the grain in each arrow set correctly. I patch over the dominant eye whilst shooting, or b) change
cannot say I agree with this method. Having made up a over handiness and learn to shoot the other way round.
matched set don’t be too disappointed when you find Many people in fact have learned to shoot, what feels to
they do not all hit in the same place. The actual weight of them, the wrong way round. There are many archer’s who
an arrow will also have an effect. shoot with both eyes open, whilst this is desirable some
If you can afford footed arrows by all means have them find it difficult to do. Some archers come to full draw then
but be prepared for some disappointments, they are hard- just half close the eye not used for aiming just to be sure
er to make successfully than it seems. They have the ad- the correct eye is the one doing the aiming.
vantages that the front end stays firmer longer and if the
footing breaks it can be replaced. 2) Arrow length
There are many ways to determine an arrow length for the
Quivers longbow archer; explained below are two such methods.
A quiver is used to hold the un-shot arrows while shoot- a) This is established, at first, by holding an arrow with
ing. There are many varieties of three basic designs, side its nock end against the top of the breast bone and the
quivers, back quivers and pocket quivers. Which one you other end of the shaft between the palms of the hands,
use is a matter of personal choice. stretched horizontally forward. An arrow which reach-
es a couple of inches (50 mm) beyond the finger tips
Chapter 2 Target shooting of the outstretched hands should be a safe length to
1) Dominant eye draw to the chin for a beginner. See figure 8.
Firstly determine which the dominant eye is. This is be-
cause the dominant eye should be above the arrow nock
when at full draw, it is necessary to find out in which hand
the bow should be held. Here is a simple and quick way
to find out:
With both eyes open, point with one finger at a small
or distant object, then close the left eye and check if the
finger is pointing directly at the object looking with the
right eye. If it is, the right eye is dominant, if it is not, the
left eye is dominant. As further proof, open the left eye
and close the right eye, if your finger appears to point to
the right of the object the right eye is dominant, if the fin-
ger stays pointing at the object the left eye is dominant. Figure 8
8 FITA Coaching Manual Intermediate Level

b) A more accurate way is to use a very light weight bow

and a full length arrow that is marked off in inches.
This arrow does not need to have any fletchings fitted,
the arrow must not have a pile fitted–the shaft should
be blunt to avoid any accidents. Have the archer fit the
arrow to the bow then draw the bow to their comfort-
able full draw position. A colleague can read off the ar-
row the measurement that comes to the far side of the
bow; then add at least two inches (50 mm) to allow for
a safety margin, this measurement can then be used to
choose arrows of a suitable length. See figure 9.
Figure 10

Since no mechanical arrow rest is permitted, the arrow

must rest on the upper edge of the bow hand. This means
that the point at which the arrow is nocked onto the
string becomes both very important and very personal,
as too high a nocking point will cause the arrow to come
out of the bow erratically, while a low nocking point will
result in a cut or grazed hand as the feather fletchings drag
across it during the initial moments of arrow flight. I do
not advocate the use of wearing a glove on the bow hand
as one tends to lose the “feel” of shooting.
Figure 9
Holding the Bow
3) Preparation. Take hold of the bow in the hand determined by the
A bracer is worn on the bow arm and does in fact brace dominant eye, with the arm hanging loose by your side
the clothing out of the way of the string. But, when shoot- the bow should be horizontal to the ground with the
ing a longbow its other purpose is to protect the forearm string crossing the forearm. The grip should be firm but
from the lash of the string after the act of “loosing”. This is not clenched. The wrist should be straight, or nearly so.
most important when the archer is a beginner, if the bow Now lift the bow up vertically in front of you. Take care-
arm is not rotated correctly, to give clearance; there is a ful note where the handle sits in the hand and check that
chance that during the string travel it will slap the bow the bow is the right way up (the arrow plate and, usually,
arm. The bracer can be home made using a plain piece of the larger horn nock are on the upper limb). The bow
leather, or may be a purchased plastic or composite ma- should sit somewhere near the ball of the thumb. This
terial type, or may even be leather reinforced with metal may feel strange but the wrist must not be “inside” the
rods; it is secured by buckles, laces or some similar meth- bow during the “loose” because, should the string hit
od. The bracer can be seen in figure 11. the bracer with the arrow still nocked on, the chances
A tab is worn on the string hand, a double thickness of knowing where the arrow may go is rather slim and
of leather is recommended, at least in the early days of it may take some time locating it if it missed the target.
shooting. The tab covers the three fingers used to pull See figures 11 & 12.
the string. A tab can be obtained that has a non-pinching
block fitted between the forefinger and the middle finger.
There are also shooting gloves available – these usually
cover the three fingers used to draw the string and is at-
tached to the wrist via small straps, but some are now
available where all the hand is covered but have leather
reinforcing over the first three fingers. See figure 10.
 Longbow 9

case, it was better to have room above since my forefin-

ger tended to curl noticeably around the nock and press
down on it as I drew the bow and the angle between the
string and the arrow closed.
It is also necessary to have a deep “hook”; that is to
place the fingers so that the string is held in the first joint
of the fingers during the draw. This is because, generally,
a heavier draw weight is required when shooting a long-
Figure 11 Figure 12 bow, than in other types of bow, to give a reasonable ar-
row flight. See figure 13.
Note that the top of the hand is level with the top of the Officially the “Mediterranean” grip on the string (one
handle. It is essential to keep this constant if consistency finger above the nock and two below) is the only one
of the aiming point is to be maintained. used in longbow shooting. I have seen two finger hold-
ing and loosing but would not recommend it because of
Mark on the Bow the heavier poundage, as mentioned above, resulting in a
A “mark on the bow” (MOB) is allowed for aiming pur- greater strain on the fingers which may cause an injury.
pose and this may be a natural mark in the wood, handle
of the bow or simply the knuckles of the bow hand. A
rubber band (an ”O” ring or similar) is the simplest aim-
ing “mark”, as it can be rolled up or down the bow limb
to suit the distance being shot. Many archers use the pile
of the arrow to aim with but this can cause problems at
short and long distances. All bows will be “pile on” at one
distance, light poundage bows will be “pile on” at short
distances but making it difficult at longer distances, with
the heavier bows may be “pile on” at longer distances but
making it difficult at shorter distances. The mid-range
poundage bows will have problems on both the very
short distances and long distances alike. The following
describes a way I have heard of overcoming the problem Figure 13
– the archer has three different poundage bows, the most
powerful for the 100 yards and the lower poundage bows Point of Aim (P.O.A.). In order to shoot at a target with
for the 80 yards and 60 yards. Of course three different some consistency of hitting it we need several things. Eve-
sets of arrows are required, as different weight bows need ryone would like to be able to aim at the gold but this
differently spined arrows. There are several ways of over- is rarely possible and some degree of “aiming off ” must
coming this problem but I prefer the rubber band, which be employed. One alternative is to aim at a point on the
is an aid to shooting, especially repetitively at longer dis- edge of the butt or on a leg of the stand, or even, at some
tances, though there are “traditionalists” that frown on its distances, a prominent branch of a tree, a bunch of leaves
use. If you are used to shooting with a rubber band and or some other feature that is in line with your shot. The
then take it off for some reason it may take a few ends to “mark on the bow” M.O.B. is accurately located on this
find a good aiming point, but once one has been found it at the moment of loose. Remember, a longbow is not a
is very satisfying to shoot this way. “centre shot” bow! This is vividly demonstrated when,
having an arrow nocked on the string and the bow hand
The Hold on the String aimed at the target, the arrow will be seen to point wide
The forefinger is placed on the string above the nock, the of the mark, perhaps even at the target beside the one
middle and ring fingers beneath, with a clear gap between you wish to hit. Many archers try to spine their arrows
the fingers and the nock. Many beginners are taught to to enable them to put their M.O.B. on the gold, to hit it
have the gap below the nock but I found that, in my own the arrow must go round the bow. Others use a very thick
10 FITA Coaching Manual Intermediate Level

rubber band, combined with correctly spined arrows, to

achieve the same effect. Thick rubber bands are frowned
upon, generally accepted is that any rubber band being
used cannot be thicker than 1/8th of an inch (3 mm). A
few archers, who aim with the pile of the arrow, cant/lean
the top of the bow away from the arrow, which again has
the effect of aiming at the gold. Correctly spined arrows
should always be used. Be very careful if the decision is to
cant/lean the bow, for the angle must be as precise as pos-
sible for every shot. It may take many years of practice to
achieve the effect consistently. A correctly spined arrow
should, with the aid of the “archer’s paradox” just clear
the bow after being loosed.

The Archers’ Paradox

At the loose all the stored energy of the bow is applied to
the nock end of the arrow via the string and, due to the
inertia of the pile, the shaft of the arrow bends, initially
inwards toward the bow. As the arrow starts to move for-
ward, the shaft recovers through straightness and bends
the other way, reaching a maximum bend as the fletch-
ings slide past the bow. The bending effect dies out quite
quickly and a correctly spined arrow will fly straight. It Figure 14
may well “kiss” the bow as it passes, but will have little
effect on its flight.

The Loose Point

In recurve bow shooting “the loose point” is known as
the anchor point but in general terms longbow archers do
not hold for long enough to call it an anchor point. In tar-
get shooting the generally accepted point of loose is from
under the chin/jawbone. One way is to bring the upper
finger under the chin/jawbone, still drawing back until
the string touches the chin and nose simultaneously, then
immediately or with minimum hold, straighten/relax the
fingers allowing the string to pull off the fingers. Do not
try to unhook the fingers from the string. See figures 14
and 15.

Figure 15
 Longbow 11

Another way, again the upper finger comes under the

chin/jawbone, this time the string is brought to the side
of the chin/jawbone and loosed as before. A “kisser” on
the string is allowed as long as it is not used as a sight-
ing aid and must not be in line with the eye and target. A
“kisser” is a special sort of button fitted around the string
tight enough not to slip about and is used at longer dis-
tances. Its position on the string is found by experimen-
tation. During shooting the hand is brought back a few
inches or more below the chin/jawbone and the kisser is
positioned between the lips before the loose. Be careful
here, injuries may result if the “kisser” is not fitted cor-
rectly. By using this method a “pile on” or point of aim
(P.O.A.) near the target is possible at least, at 100 yards. Figure 16
Yet another “loose” position is with the tip of the index
finger touching the corner of the mouth. This, combined Still standing comfortably, head upright and looking
with a canted/leaning bow is used extensively in Field straight ahead, the bow arm is moved back to the side,
Shooting and is really only for shorter distances, possibly bow vertical. Now, if the shot is not going to be made with
up to 60 yards with a moderately powerful bow. A bow both eyes open close the non aiming eye and turn the head
like a tree trunk would be needed to shoot 100 yards with toward the target. Locate and concentrate on the selected
this particular style. point of aim (P.O.A.). With the bow arm straight (extend-
ed) but not locked at the elbow, draw back the string stead-
Making the Shot ily. The bow-arm does two things, resisting the pressures
With bow in hand and arrows in the quiver, the archer from the string and raising the bow toward the point of
stands astride the shooting line, feet comfortably apart, aim (P.O.A.), all these actions are simultaneous. When the
bow-arm shoulder presented to the target. The bow is point of aim (P.O.A.) and the mark on the bow (M.O.B.)
now brought round to the front of the body, held at a are together there should be about 1 inch (25 mm) to go
comfortable angle to enable an arrow to be “nocked” to the loose point. Keep the drawing of the string going,
onto the string. as soon as the string touches the chin and nose, and with
Nocking on: take an arrow about two inches (50 mm) minimal hold relax the fingers, the kinetic energy built up
below the fletchings, bring it up and over the bow, rest- in the wood of the bow will pull the string off the fingers;
ing it on the uppermost finger of the bow-hand and firmly the drawing hand, with the weight relieved will fly back at
nock it onto the string at the nocking point. This point is least to the neck under the ear. The bow-arm is held still
approximately 1/8th to ¼ of an inch (3 to 6 mm) above a pointing toward the point of aim (P.O.A.) until the arrow
right angle from the string to the top of the finger the ar- is flying toward the target. See Figures 17 and 18.
row is resting on. The cock feather must be pointing away
from the bow at a right angle. Now the fingers are care-
fully hooked onto the string – remember, it’s one finger
above, two fingers below the arrow nock and the fingers
not touching the nock of the arrow. See figure 16.

Figure 17
12 FITA Coaching Manual Intermediate Level

while pulling it free, it causes stress to the wood fibres,

weakening them. There is another point to watch out for
when taking hold of the arrow shaft, the emphasis must
be on the fingers, if the heel of the hand is pressed against
the wood, sometimes an alarming bend is caused to ap-
pear in the shaft, with arrows that are not very old this
does not seem to do any harm. When it is one of your
arrows being withdrawn, with your permission, of course,
the bend can look very alarming. The reason why the back
Figure 18 of the hand is placed on the target face, it has turned into
a handy receptacle to hold the withdrawn arrows. Also,
The Recovery of Arrows another courtesy is extended here, if a fellow archer can-
The archer should not go blindly, nor run up the course not find an arrow that missed the target then everyone on
regardless. There are rules which must be observed. When that target joins in the search.
shooting in the company of other archers, all must wait When returning to the shooting line after retrieving
until everyone has shot all their arrows, those finishing the arrows “no one takes up position on the line” until
first must step back from the shooting line. It is courtesy all archers are back behind it, then and only then, will the
when shooting with a companion, to stay on the line until Field Captain or nominated person give the signal to re-
both have finished shooting and then step back together. commence shooting.
Usually at organised shoots a field captain will give the
signal to advance to the targets to score and retrieve the To Hold, or Not to Hold
arrows. In practice shooting it is by mutual agreement, Holding a longbow at full draw is detrimental to the
unless one person has been nominated, who is answer- bow. There is an old saying “when a bow is fully drawn
able for all deviations from safety. When moving up the it is nine-tenths broke”. When a bow is being “weighed”
course, everyone must walk – do not run; and be keeping that is, calibrated to find the poundage at the draw length
a lookout for arrows that have fallen short. It is the custom specified, if that bow is held at its maximum recommend-
in archery that if an arrow is damaged or broken by some ed draw length, the poundage reading drops quite quickly
accident, the perpetrator is expected to offer to pay for during the first one and a half seconds, then the loss less-
it. On arrival at the target the scorer proceeds to record ens to where at about two or three seconds further loss is
the scores, when nominated each archer calls out their hardly noticeable. The loss varies according to the initial
scoring arrows in turn. The arrows are called in batches of poundage, more with a “heavy” bow, less with the “light-
three and in descending order – i.e. 9, 7, 5, the archer will er” bows. There are many good longbow archers who ex-
pause and the scorer calls them back as the sores are re- ploit this phenomenon and hold long enough for the first
corded, if there are more arrows to record the archer calls rapid loss to slow, meanwhile holding the point of aim
their value – i.e. 5, 1, miss, the archer will pause again and (P.O.A.) and, when ready “loose”. I should think the loss
the scorer will call them back as they are recorded. Note may be two or three pounds with a 60lb. bow to about
that arrows that have missed the target must be called and one pound on a 35 lb. bow. This is just estimation; I have
recorded. No arrows can be removed from the target until no real means of checking as different woods respond dif-
all arrows have been scored and recorded on the official ferently to differing draw weights and draw lengths. What
score cards. Also, any arrows that have missed the target I do know is, when the wood is young (a bow is made
should not be retrieved until the scoring routine has been from seasoned wood, so lets say “young” in the sense of
completed for all the archers and that target. a newly made bow) the wood recovers quite quickly but
To withdraw an arrow from the target: If standing on an archer who holds at full draw must expect the average
the left side facing the butt, the back of the left hand is bow to quickly follow the string and, from then on, lose
placed close to the arrow which is to be withdrawn, the power. This is hardly noticeable at first but two or three
right hand then holds the arrow close to the target as pos- years of fairly regular use will show its effects. Some arch-
sible, and in one smooth movement the arrow is removed ers who hold, and maybe a few who do not, unstring the
from the target. Do not twist or wiggle the arrow about bow between ends in an effort to delay the wearing effect
 Longbow 13

of holding at full draw (an end in longbow archery is 3 bow once a week and expecting to become proficient. An-
arrows as many shoots are conducted shooting two way yone who says they have only shot their bow once since
i.e. targets at both ends of the archery field, the archers the year before then goes on to win is, in all probability,
shoot three arrows, go forward to score and retrieve the bending the truth, or playing at gamesmanship with ap-
arrows then shoot back down the range to the other tar- plying psychology.
gets which are just behind the shooting line they have just Practice at short distances at first – 15 yards/metres is
left). I have no idea of the effect this continual stringing about right – then, when feeling happy about your im-
and unstringing routine has on the wood of the bow but proving skill, move the target further back by about 10
I have heard it said it is as detrimental as is holding at full yards/metres. After that try shooting 40 yards/metres,
draw. If it is that bad, why hold at all? The most obvious your first “real” distance. Later you can try a few arrows
reason is it enables the point of aim (P.O.A.) to be locat- at 60 yards/metres, or 80 yards/70 metres, or even 100
ed accurately and held steady before the loose. Another yards/90 metres, just to get the idea of what it feels like
factor is the string can be controlled. Also, the body may to shoot at longer distances or just to see if the bow will
be composed; that is if an archer can be composed at all propel arrows that far. Even when you feel you are profi-
when holding a heavy bow at full draw. It is your choice. cient, it helps many aspects of your shooting to practice
Longbows are no longer cheap or as plentiful as they used at shorter distances, say 40 or 50 yards/metres. This can
to be. Self-yew bows are becoming rare and expensive. boost your confidence, polish your technique and help
you sort out your best arrows.
Methods of coming to the Loose
Fluid flow draw Change of Distance
This is a method of shooting in which the bow is brought This can be the most difficult technique to master. Unlike
from a position just below the point of aim (P.O.A.), using a modern Recurve bow, where in the vast major-
up to the point of aim and to full draw and loose in one ity of cases the bow is held long enough to assume “unit
smooth movement. This I believe is the most efficient aiming position”, then still held long enough to steady
method of shooting. When mastered, it enables a heavier the sight on the gold. If a longbow were to be held, if at
bow to be used, which gives a lot more authority to the all possible, then one or two disastrous things could hap-
arrow flight. pen. Either the archer would be left with just the handle
in their hand, with the rest of the bow at the feet, or, at the
The “T” Draw: loose the arrow would just creep out of the bow and flop
With this type of draw the bow is held with the arm up somewhere between the shooting line and the target.
and forward, with the Mark on the bow (M.O.B.) and Unit aiming, which mentioned above, requires a little
point of aim (P.O.A.) held in line and the drawing arm up explaining. The bow is held with the bow arm at a right
ready. The string is then pulled back steadily to the loose angle to the body, using the “T” draw method, the bow
point, where the fingers are relaxed/straightened and the is then fully drawn to the loose point and held. The body
hand and arm carry on backward, all completed in one thought of as a little “t”, is then pivoted at the hips back-
smooth movement called the “follow-through”. ward away from the target, until the mark on the bow
There may be some variations on both methods. Both (M.O.B.) /sighting point is on your aiming mark i.e. the
are used with the hold type of shooting. Most “holders” gold, then steadied before loosing. The first part of the flu-
do so for about two and a half seconds, never more than id flow method, that of drawing the bow, can also be used,
three seconds. Whatever method is chosen it must be because it still looks good, that a little heavier poundage
practiced to perfection. It is no good picking up a long- bow may be used. See figure 19.
14 FITA Coaching Manual Intermediate Level

v the cast. A short bow will naturally recover faster than a

longer one and consequently shorter bows tend to have a
better cast but, in any case, in long-bow target archery a
bow shorter that 5 feet is not allowed.

Chapter 3 Shooting Styles

Clout Shooting
Originally the “Clout” was a small piece of cloth placed
on a short stick and stuck into the ground, and was for
training archers to shoot accurately over long distances.
In modern times a similar piece of cloth is attached to a
small stick, like a flag, and placed in the centre of a large
roundel target marked out on the ground to allow for
scoring the landed arrow value. The distance for shooting
the modern “Clout” is 180 yards for gentlemen and 120
yards for ladies. The British Long-bow Society rules say
that the centre is a small straw butt, a hit on which counts
for a “6”. There is also a series of rings marked out on the
ground, scoring from the inner to the outer 5, 4, 3, 2, 1 re-
spectively, with a total outer diameter of 24 feet. It sounds
Figure 19 big until you try to hit it from 180 yards. In some respects
it is an extension of target archery.
Now back to the change of distance when shooting the Here it is essential to have a mark on the bow (M.O.B.)
longbow. Most longbow archers raise the bow-arm to which, with even a powerful bow, has to be below the
give the arrow a high enough trajectory to reach the tar- handle. The other thing is of course, bearing in mind that
get. Unfortunately, when raising the bow-arm and leaving a long-bow is not a centre-shot bow (and assuming no
the rest of the body the same, the draw-length shortens wind) the point of aim (P.O.A.) may well be to one side
– just a little – which in turn reduces the poundage and of the Clout. In target shooting, when changing to longer
length of power-stroke and, therefore reduces the impart- distances, a body-lean backward, or an extra elevation
ed power into the arrow. But do not despair, all that has of the bow was needed, to give the flying arrow height
to be done is to elevate the bow-arm a small amount to enough to carry to the target. The “T” draw method may
compensate. That is ok for 80 yards for men and 50 yards be used, and some archers using it are quite successful.
for ladies, but what happens at 100 yards for men and 60 What usually happens is, with the arm elevated and with
yards for ladies? The only answer really is to change to a a loose point on the front of the chin, it becomes almost
more powerful bow, or a bow with a better cast. There is impossible to see the Mark on the bow (M.O.B.), the
one method that may help, that is the fluid flow method first change can be to move the loose point to the side
of shooting. I found that this method seemed automati- of the chin. If the mark on the bow (M.O.B.) still can-
cally to set my body into the correct stance, without the not be located then move the loose point to the corner
need to hold at all at the point of loose. of the mouth, indexing it with the tip of the forefinger.
There is not a great deal of advice to give but to warn I would not advocate a higher position on the face, be-
of possible reasons for poor results. You have to think cause naturally when the loose point is higher, the bow
about it. Poor performance is more often than not due to arm must be elevated further to compensate. Having
a faulty technique. mentioned a “kisser button” before, it is possible, if the
Cast of the bow, this depends in the first instant on button is moved up the string allowing the drawing hand
the recovery of the woods, its elasticity being the reason to be lowered down toward the chest, that a mark on the
it was selected in the first place. The job of the bow is to bow (M.O.B.) above the handle could be used. Remem-
propel the arrow away from itself, the faster it recovers ber the English bowmen in history where the bow was
the more speed is imparted to the arrow and the greater drawn to the “pap”. Unfortunately, as this involves an in-
 Longbow 15

crease in draw length and an unconventional position, a

much weaker bow would have to be used than in ordinary
target archery. So, all things considered, a loose point on
the chest is not a good style for Clout or target shooting.
The fluid flow method is the one to use and I am con-
vinced there is not a better method, its biggest advantage
being that a heavier bow can be used. The loose point can
be by the corner of the mouth, or to the side or under the
chin. The stance on the line and usual sequence of move-
ments in nocking an arrow and setting the body is similar
to that for target shooting, except that the large “aiming
off ” needed at these extreme distances means that the
point of aim (P.O.A.) should be regarded as the “target”
for the purpose of “setting the body”.
When the draw is started, the bow arm will for a mo-
ment obscure the point of aim (P.O.A.), and it is neces-
sary to have in your mind’s eye a picture of the complete
draw action. The bow arm swings up and the body is
laid back from the hips see figure 20, or, as I often have
to do, by bending the rear leg, see figure 21. Following
the reappearance of the point of aim (P.O.A.), merging
of the point of aim (P.O.A.) with the mark on the bow Figure 21
(M.O.B.). Reaching the loose point a really fast straight-
ening/relaxing of the fingers, must take place as a smooth A little bit of analysis of the above would not come amiss.
continuous movement. The follow-through of the draw- The stance on the line, that’s OK, as usual. The turning of
ing hand should be natural and the finish position held the body away from the actual Clout toward the point of
for 1 or 2 seconds. aim (P.O.A.), is funnily enough one of the hardest things
to do, as it seems natural to have the shoulder pointing at
where the arrow is expected to land. But the distances in-
volved in Clout shooting considerably magnify the effects
of small changes of body angle. It is essential to set up the
body for the shot as though the point of aim (P.O.A.) were
the Clout, since taking a stance as if aiming directly at the
Clout will demand a marked compensatory movement
to the point of aim (P.O.A.) and a consequent change of
posture. Such a change will inevitably affect the shooting
method, which by now, hopefully, is instinctive. You may
think that this is being over cautious; you only need to
have a small muscle twitch, at the moment of loose, when
shooting at even short distances and see where the arrow
lands, and compare this to your average grouping.
The lifting up of the bow-arm, drawing of the string
and the lay back does not really need any elaborating
but the temporary distraction of losing the point of aim
(P.O.A.) may be a bit of a problem. Here also the position
of the head becomes very important. The head must stay
perpendicular to the body, as at the stance, with the eye
Figure 20 compensating for the change of angle. The archer must
16 FITA Coaching Manual Intermediate Level

concentrate on this and, if successful, the point of aim target and field archery using their target technique, and
(P.O.A.) will be picked up easily. some are quite successful.
You may notice I emphasised a fast loose. I have ex- Both fluid flow and “T” draw styles are used. In the fluid
perimented on several occasions, in competitive shoots draw method I found that it was best to keep the bow verti-
and came to the conclusion that, although in my case a cal, as trying to adopt the same angle when canting/leaning
steadier sort of loose was required at target shooting, at the bow for each shot, is more than a little difficult! Prob-
the Clout a faster loose, just short of a “snatched” one, ably I need more practice! My loose point is at the corner
gave better results. The follow-through is quite important. of the mouth using my forefinger as the reference indica-
The slightest hint of a forward loose or attempting to “un- tor. I did experiment with different styles but in all of them,
hook” the fingers will result in an arrow landing short of because the rules specify no mark on the bow (M.O.B.), I
the scoring area. Having got all that right the only worry used the “gap-shooting” method at all distances.
now is the wind!
Cross winds are a little easier to deal with than a wind Gap Shooting
blowing up or down the course. If the cross wind is com- Every archer will find that there is one distance at which
ing in such a way that your arrows are landing left of the they can aim at and hit the target by lining up the pile of
expected location, then the point of aim (P.O.A.) should the arrow with the centre plus offset of the target. This will
be located further to the right, with the consequent stance vary according to the weight of the bow and the style of
alteration, or vice versa should the wind come from the shooting used but is usually to be found between 20 yards/
opposite direction. metres and 50 yards/metres. As one gets nearer the target
Head winds are a little more difficult to deal with. Be- from this point, a gap must be estimated to give a point of
cause the British Long-bow Society rules are that Clout aim (P.O.A.) below the target centre, increasing in size as
should be shot two-way, when shooting in one direction the target is approached. Be aware however, the gap needs
the wind may be head on, and when shooting back down to start reducing again at a distance about 12 to 15 yards/
the course the wind will be from behind. When the wind metres. With the distance further from the target than
is “head on” the tendency, because the arrows are dropping “pile-on” means allowing for a gap above the target. In the
short, is to elevate the bow more and more; but the longer hold method the gap is worked out at full draw but in the
the arrow is in the air the more time the wind has to push it instant loose method the gap must be calculated before or
about. Also, if a bow has been elevated above 45 degree, the during the draw. Both may be effective. Practice and more
arrow will drop short even on a calm day. I try to sharpen practice is required. The canted/leaning bow is used in
my technique and induce more power from the bow. With both styles and, of course, the arguments as which is the
winds from behind, the natural reaction is to correct, lower “best” style will not stop, nor really be resolved. You must
the elevation to reduce the chance of overshooting. just try the different methods and styles to find one that
If you are unfortunate enough to find yourself at a feels right for you. I feel sorry for people who are taught
shoot with a weak bow, with the wind coming “head on” one particular style and stick to it, to no avail, frustrated
and the arrows are not reaching do one of two things; beyond endurance, they drop out of the sport altogether.
practice improving your shooting technique or experi-
ment with it; alternatively try various ways of shooting to Rovers
see how far up the course you can get your arrows. Most This form of shooting was much favoured in the days when
of all enjoy the outing. Still with the weaker bow and the archery was the sport to indulge in. It is often seen as a
wind from behind, you may well find you do not need to form of Clout shooting but is, in fact, “Shooting to a Mark”.
elevate the bow-arm as high as the norm, as arrows with In the traditional version of “Shooting at Rovers” a group
the wind behind will carry further. of archers would wander over open land, shooting at natu-
ral “marks”, with the next target being chosen by the archer
Field Shooting whose arrow fell nearest to the “mark” that was being shot.
The shooting of arrows from the bow is basically the Now, as a result of limitations on open space, it is more
same, although the small differences which do exist are common to shoot at “marks” set up by the shoot organizers
important. In fact there are a few archers, who shoot both which is still very enjoyable and very rewarding.
 Longbow 17

Glossary Fletchings
Archers’ paradox The feathers, glued to the back end of the arrow, acting as
A dilemma of why the arrow appears to point in one di- “flights” or a “rudder”. Most arrows have three fletchings,
rection but flies in another. It is the result of the flexibility although some archers use “four-fletched” shafts.
of the arrow under dynamic conditions and the deflec-
tion of the string off the fingers during the loose. Fluid-flow draw
A method of shooting in which the bow is brought from a
Barrelled arrow position just below the point of aim (P.O.A.), to the point
An arrow that is fatter in its shaft than it is at the pile and of aim, full draw and loose in one smooth movement.
nock ends.
Gap shooting
B.L.B.S. A method of aiming, whilst at full draw, in which a gap is
British Long-bow Society. estimated between the arrow pile and the target, accord-
ing to the distance being shot.
Bracer
A protection device worn on the bow arm to hold cloth- Guild of Elizabethan Archers
ing clear of the moving string. An archery society that holds an annual shoot, based on
ancient rules, in support of archery related good causes.
Centre shot
Traditionally made bows (longbows etc.) displace the Kisser
arrow by half their thickness from the centre-line. Many A tactile device attached to the string to assist aiming by
modern bows are shaped to allow the arrow to be shot ensuring accuracy of the draw. Usually drawn to the lips
through the centre-line, hence “centre-shot bow”. or similar reference point.

Chested arrow Loose

An arrow that is fatter in its shaft but nearer to the back of The act of releasing the string at full draw.
the shaft than the front
Mark on the bow (M.O.B.)
Clicker A mark on the bow, to assist aiming, is permitted under
A device that gives an audible indication when the arrow B.L.B.S. target shooting rules. Such a device is prohibited
has been drawn to its intended draw-length: Not used on in many Field archery rules.
a long-bow.
Nock
Dominant eye This is a slot or groove on the limb tips into which the
The eye that takes over dominance and is used naturally string fits. The arrow should be held on the string by the
when aiming or sighting. nock, without support or interference from the fingers.

Finsbury mark Nock-on

An annual Rovers competition in which the “marks” are To fit the arrow to the string.
pre-selected.
Nocking point
Fistmele A point marked on the string, at which the arrow is
The distance between the bow handle and the string, tra- nocked on. Usually a fraction of an inch higher than a
ditionally equivalent to the width of the archer’s fist and point square from the string to the top of the bow-hand,
extended thumb. on which the arrow rests during the draw.
18 FITA Coaching Manual Intermediate Level

Pile Spining
A metal point protecting the front end of the arrow, in- A measurement of flexibility of an arrow under set condi-
vesting it with forward weight and ability to penetrate the tions. An arrow may be “spined” (i.e. selected) to match a
target. given draw length and bow-weight.

Pile-on Tab
A situation in which the shooting distance is such that A shaped piece of leather, used to protect the fingers from
the pile of the arrow may be aimed directly at and on the abrasion by the string.
target for a hit.
“T” Draw
Point of aim (P.O.A.) A method of shooting in which the draw is initiated and
A point on which the M.O.B. is lined up to achieve a suc- the shot completed with the bow held “on-aim.
cessful aim.
Unit aiming
Quiver Similar to “T” draw except that the sequence is broken
Container for arrows used while shooting. down into “units”. (1) Preparation (2) Draw, with body
upright and bow-arm horizontal, (3) Aim, tilting the
Shoot body back from the hips to achieve elevation, (4) Loose.
Verb; describing the act of projecting an arrow with a
bow. Note; an arrow is not “fired”; no flame or explosion Weight of the bow
is involved. A measure of force (poundage) to bring the bow to full
Noun; applied to organised archery competitions e.g. draw.
Open shoot, Club shoot, etcetera.

Snatched loose
Unsteady tugging on the string to complete the draw.
Induced by anxiety, excessive bow-weight or poor tech-
nique. Results in poor shooting.
FITA
Coach’s
Manual

PSYCHOLOGY
Module

Intermediate
Level
 target. To perform this routine with the desired result it is
FITA Coaching Manual necessary that body and soul (mind, psyche) be in balance.
Intermediate Level Practice for archers is not only perfecting the shooting
technique and keeping the body in a good physical shape;
mental preparation of the athlete is equally important.
Module To practise archery, strength, flexibility and dexterity
are desirable; to be successful in competition it is essen-
PSYCHOLOGY tial that:
– The equipment fits the archer and is well tuned.
Contents – The athlete is in a sufficient physical condition.
– The athlete has a good shooting technique
– The athlete is mentally strong.

When a task has to be repeated over and over again in a

modern factory, we use a robot, i.e. a machine that is capa-
ble in repeating many times a predefined action with great
precision. So in a way an archer should act like a robot.
Unfortunately performing like a robot is very difficult for
a human being. The human mind is creative and much
more complex than the command system of a robot: it
can inspire, but it can also hamper the performance.
The central nervous system controls the muscles of the
athlete. It is recognized that tasks that have been practised
many times over and over again and that have reached a
certain level of automation, are executed easier and more
precisely than non-routine tasks.
The number of components involved in the human
nervous system is uncountable. The human nervous sys-
tem is a highly complex, sophisticated and effectively in-
tegrated network. A change in the mental-emotional state
of the athlete is consciously or subconsciously accompa-
nied by a change in the human behaviour.
The human brain is part of the central nerve system;
brain activity influences the execution of the shot. All
kinds of events that are watched by the athlete and also
thoughts that go around in the head of the archer can dis-
tract them of the task at hand and disturb the archery rou-
tine. Learning to react adequately to relevant stimuli and
not to react on non-relevant stimuli is part of the prepara-
tion of archers.
In the specific state of concentration an archer is capa-
ble to act robot-like. Movement is going by itself, without
conscious control, using the global image of the routine
that is stored in memory, the relevant information that is
1. Introduction filtered from all actual information that is gathered by the
‘Mens Sana in Corpore Sano’ organs of sense (mostly the eyes and the ears) and disre-
Archery is a game, where a specific routine has to be ex- garding task non-relevant information such as perform-
ecuted many times: to shoot an arrow into the centre of the ance of the opponent and results from the past.
 Psychology 3

A coach, who is working with a group of archers on portant, the way in which the archer uses the muscles is
a regular basis, gets a special relationship with their ath- not uniquely determined. For the human skeleton there
letes. The archer relies on the coach and this implies a spe- is an ideal stance. The archer tries to fix this stance of the
cial responsibility from the coach’s side. It is the coach’s bones by means of their muscles. In reality, even with-
job amongst others to free the athlete from all organiza- out any windy conditions, ‘fixation’ of the body is in fact
tional work that has nothing to do with the primary task maintaining equilibrium around this desired position.
of shooting arrows.
4. Motivation
2. Data banking Motivation, or the will to perform and to abandon activi-
There is a lot of ‘data’ that a coach has to record and, at the ties that do not lead to the desired goal, is necessary for
appropriate time, to retrieve. For each athlete the person- an athlete to fulfil the long route to the highest platform.
al data, as well as the archery results, has to be recorded. To become a champion apart from talent and hard work
Also details of shooting technique and physical prepared- motivation is absolutely necessary. In competition moti-
ness are of interest for use in the future. For a success- vation is sometimes called the ‘killer instinct’.
ful cooperation between archer and coach over a longer Archers have their own motivation: they do it for fun,
period of time, planning is needed. It is an important task for their own sake, for their satisfaction, for sheer enjoy-
for the coach to make long term and short term planning ment. This is called intrinsic motivation; it is part of the
and to have evaluations at appropriate moments. athlete‘s personal character.
For each training session the coach works out in ad- Extrinsic motivation comes from the archer‘s environ-
vance a plan on paper in detail for the activities they want ment: financial awards, trips to distant countries, status,
to guide. During the training session the inexperienced medals, and so on. Even a very small amount of money
coach can consult the plan in order to guide a logical and to win can be an extrinsic motivation for a recreational
smooth session. After the training session the coach es- archer. The presence of spectators (social facilitation) is
tablishes that they have worked in conformity with the another example of extrinsic motivation.
planning or otherwise changes the plan for the next year. During a training session, when instructing, the coach
Each coach can draw a ‘contract’ with their archer, must motivate the archers for each exercise to raise alert-
stating the objectives for that archer. The archer signs ness and to increase enjoyment. They can use external
their contract together with the coach and the coach motivation of the athletes by promising an award for the
keeps the contract filed. Evaluation of goals is not too dif- winner like a free drink.
ficult then.
Each archer has to do with data banking too. Tun- 5. Self-confidence
ing parameters such as bracing (or string) height, sight Most important for (intrinsic) motivation is self-con-
marks and so on have to be written down in the archer’s fidence; which is a mental property. The athlete must
notebook. It is also of importance for the archer to record regularly experience success in order to develop self-
their objectives in the long term as well as a goal for each confidence. In archery, on level 1, the coach manipulates
competition. Archers should on a daily or weekly basis the experience of success by organising shooting at a
keep track in their notebook of activities and goals, goal short distance and by using a big target face. On level 2
achievement, strategies and goal progress. The archer’s the archers themselves can regain self-confidence after
notebook should be kept in the bow case as a part of the some bad scores during a training session by shooting a
‘equipment’. few ends (on a bare butt) at a short distance, so that the
arrows group much closer together.
3. Variability It is of great help for the archer‘s self-confidence when
A person can accomplish the shooting task in many dif- the coach encourages the archer by giving positive feedback.
ferent ways, using different sets of components of the Examples of positive feedback are: “Well done! ” “Good! ”
muscle system. Although not every execution will look or similar. As a coach try, in a practice situation, not to tell
and feel like an efficient and beautiful one, the result can the athlete what they are doing wrong. On the contrary,
still be an inner ten! For the result of a single shot in ar- make some comment about what is done very well and find
chery the forces that work on the arrow on release are im- a task to repeat the exercise with less change for errors.
4 FITA Coaching Manual Intermediate Level

6. Goal setting Outcome goals, although SMART, can be less effective

The way to a high performance level is a long one, moti- than performance goals. If the (outcome) goal is ‘win-
vation from archer and coach and a lot of (hard) work is ning’, then the outcome is very uncertain if the competi-
necessary. Goals can help to go through this long route; tors are of equal level. The archer has at best only partial
they motivate and improve athletic performance. control over the outcome and becomes inflexible in the
There are different types of goals; they can be achieved goal-adjustment if it becomes clear during the competi-
or missed. Missing a realistic goal is part of the sport. The tion that the goal cannot be reached any more. Focusing
coach must encourage the athletes to set goals. It is a com- on outcome goals can distract the athlete, as they tend to
mon mistake for inexperienced archers setting too many worry about the outcome of the event and ‘forgets’ to at-
and non-effective goals. tend to their task-relevant strategies.
Good goals meet a lot of properties. The acronym A process goal orientates the archer to focus during
SMART (ER) is a reminder for some of them. The mean- the execution of the shot on a specific part of the shoot-
ing of SMARTER is Specific, Measurable, Action-orient- ing routine. An example of a process goal for a training
ed, Realistic, Time-phased, Exigent and Recorded. session: ‘keep focussed on the relaxation of the wrist joint
• Specific means that the goal is not too general. Goals of the bow arm after release’.
like ‘I will do my best’ are not specific; they are too When athletes take part in goal setting they become
general and therefore not very effective. more involved in the programme and more committed
• Measurable means that the outcome, i.e. the goal because they feel responsible to some extent for their
achievement, can be measured in the sense that it tasks. Don’t force your athlete to set goals if they have a
can be decided afterwards whether the goal has been negative attitude to do so.
achieved or not.
• Action-oriented means that the goal describes an out- Goals for an exercise
come of the activities of the athlete. The performance When the coach presents an exercise to their pupil dur-
of other competitors should not influence the goal. ing practising it is important to explain the goal of that
• Realistic means that it is possible that the goal will be work out. The athlete appreciates the goal-oriented work
achieved. For a beginning archer it is not realistic to out and will be motivated to do their best. The exercise
set as goal: ‘Next year I will be the world champion’. should not be too easy, otherwise it does not motivate; on
‘Next year I will have the same results as this year may the other hand, it should not be too difficult, as it could
be very realistic, but it is not challenging. So, chal- just create frustration or even de-motivation. It must be
lenge is another item. challenging. Examples of an objective with appropriate
• Time-phased. Time limits given for the goals must be exercises:
clear. (Short range as well as long range).
• Exigent. Challenging goals motivate the archer to
Objective Exercise
work hard to realize the goal.
• Recorded. Writing down the goal helps the archer to
To We shoot eleven ends, numbered from 1 to 11. In
stay aware of the goal. improve the ends 1 to 6 the number of arrows equals the
physical number of that end. (So in the first end 1 arrow,
form in the second end 2 arrows, …, in the 6th end 6
Goals can be subjective (e.g. ‘having fun’) and objective arrows.) In the ends 7 to 11 the number of arrows
(e.g. ‘to win the competition’). A subjective goal is not equals 12 minus the number of that end. (So in
SMART; it is not measurable. the 7th end 5 arrows, in the 8th end 4 arrows, …,
in the 11th end 1 arrow.) ‘Shooting pyramids’
Goals can be positive or negative. A positive goal puts
the focus on success; a negative goal puts the focus on
failure. A negative goal tends to change the mind during Shooting Tense and release your bow fingers before
with shooting; we shoot an end of three arrows with
execution and can harm the performance.
relaxed stressed tension on the bow fingers; next we
There are outcome goals (e.g. ‘to beat a particular op- bow shoot some ends with relaxed fingers
ponent’, ‘a score of 1200’), performance goals (e.g. ‘to fingers

enter the national team’) and process goals (e.g. ‘relaxing

the bow hand after release’).
 Psychology 5

Goals for a training session Objectives for the long term on which athlete and
For a training session you can set as a goal to work out their coach have agreed serve to motivate their coopera-
with your athletes some part of the shooting routine, e.g. tion. The objective can be ‘to participate in the Olympic
the stance, the bow shoulder, etc. In the coach‘s plan for Games’, which is very ambitious, or ‘to have a nice time
this training session you can prepare special exercises for during the hours of practice’, and anything between.
the warming up, which introduce the subject of that ses- For the long term (several years) the objective could
sion. If, for instance, the bow shoulder will be the topic, be ‘I want to be among the best in my country’. To achieve
then you can conduct in the warm-up part some special such a (middle) long-term plan it is wise to plan this
exercises for arms and shoulders. achievement in several steps (years). For each step we
formulate a partial goal.
Goals for a competition
The goal for an archer in a competition should only de- 7. Frequency of training sessions
pend on the archer‘s performance (and not on the op- The human body is a complex system with many physi-
ponents‘ performance). An archer is not at all capable to ological processes. These processes play a role in sport
influence the opponents‘ performance. performance. Through training sessions we try to im-
Before each competition the archer must set a goal. prove our athletes‘ level of shooting technique and qual-
‘Winning’ sounds quite nice, but it will not have the posi- ity of physiological processes. However, one cannot be
tive effects we expect from a goal. The goal must be incor- training all the time; periods of activity have to alternate
porated in an overall planning for the long term. So, ‘win- with periods of rest. Within certain limits one can choose
ning’ is not always what counts. A competition may also (plan) when to practice, when to compete and when to
be ‘training’ for more important competitions to come. take a rest. This is the essence of the coach‘s yearly plan-
Example of a goal for a (indoor) competition: ‘To shoot ning. The periods of rest are more important than some-
the first arrow of each end after 30 seconds’. times assumed. Shooting a few hundred arrows six days a
week is less effective than shooting a deliberate number
Goals for the short term (say 80) of arrows three to four times in a week. A heavy
A clear goal for the short term prevents disappointment. training session just before an important competition can
If the goal for the short term is realistic, then it gives the become disastrous.
athlete the feeling that they know what the perspective of With novices we may have one training session each
their activities are. A recreational archer can do without a week. On level 2 this is no longer optimum. Archers
goal; it is enough to have fun. For an archer on level 2 and should practise a few times per week. It is a fact of experi-
for elite archers goals for the short term play a role in their ence, that practising archery twice a week is just enough
planning cycle. not to forget what has just been practised, so archers on
level 2 should have training at least twice a week. On the
Goals for the long term other hand it is important to give body and mind enough
A goal for the long term helps the archer to stay motivat- time to recover, which means no shooting for one to three
ed. There are examples of some Olympic medallists who, days per week.
although being a young and ambitious novice, already put The skill of shooting must be well trained. In organis-
as their objective ‘I want to become an Olympic champi- ing the training sessions it is important that athlete and
on’. Planning on the long term is marked with goals to be coach follow a systematically predefined plan.
achieved at fixed dates. Once a goal has been identified,
it should be recorded by the archer and by the coach. It 8. Learning and teaching
is not inspiring for the archer if they have to do just what Archery is a routine or motor skill, which has to be learnt
others (the coach) have thought to be good for them, so like writing or driving a car. On entry level we find out
involve your athletes in setting a goal. An objective for an what archery is all about; we have ‘learnt’ archery if we
archer on level 2 for a season could be: ‘to shoot all arrows can reproduce the shooting routine with great consist-
in the yellow and the red (with the possible exception of ency. This takes years of practicing archery two or three
a miss)’. times a week.
6 FITA Coaching Manual Intermediate Level

If we want to learn how to drive a car, we need a car s4. Refining and performing under various circumstances
and an instructor to explain how to use the gear lever, s5. Elite perfection
how to master dangerous situations in traffic, etcetera.
For archery we need equipment and a coach to teach how The athlete has to go through these stages, one after the
to shoot. other. It is the coach’s responsibility to keep this sequence
On level 1 you have instructed your novice archers to in mind. Always realise at what stage your archer is cur-
shoot their first arrows. You probably did not interfere rently learning. In a level 1 course we have to deal with
too much in their (poor) technique. Your archers got the stages S1 and S2. On level 2 we have to work on the stages
confidence that you as a coach guarantee safety and their S3 and S4. Stage S5 is left over for level 3.
first contact with archery gave them fun. After a while An athlete uses different means of learning.
you will conduct your athletes step-by-step to the correct • Feedback of the result at the target.
technical execution of the shot. When all the technical • Verbal feedback from the coach such as ‘well done! ’
details have been trained, coaching continues on a higher or a comment on the execution of a specific task.
level. • Non-verbal feedback from the coach such as ‘thumb
Athletes generally follow their trainer‘s instructions; high’. If the coach usually gives verbal feedback, a si-
the coach observes how the archer executes the shot. As lence can also be meaningful.
long as not all arrows hit the bull’s eye, the coach tries • Imitation or model learning. On level 1 young archers
to discover what the archer is possibly doing incorrectly. like to copy a popular archer’s shooting style, some-
The coach cannot directly observe all the visual and prop- times from a movie. If this ‘model’ has the perfect
rioceptor* information that the archer collects during the shooting style that fits the pupil there is no problem,
shot nor can the athlete tell that to you. but mostly it is not advisable to imitate fully another
The athlete‘s thinking, remembering and considering athlete’s shooting performance. The coach can use
during the shot determines the outcome of the execution, the ability of model learning by showing a posture or
so it is important for the coach to find out what is going movement to the archer. Use a good model (yourself
on in the archer‘s mind. or somebody else) to show the shooting sequence
If in a training situation the archer pays special atten- and use a video camera or a mirror to show this ath-
tion to one part of the routine, then other parts are often lete’s performance.
badly executed. By asking the athlete “What did you do? ” • Understanding. If we understand that moving the
the coach gets an idea about the athlete‘s mental focus. sight pin for example to the left, leads to holding the
As a (quasi) paradox the archer’s performance usu- bow more to the right, we know how to correct the
ally drops after corrections in technique proposed by the sight if the arrows hit left. We can use standard rules
coach. This can be caused by the attention the archer is such as ‘Follow the arrows with the sight pin’.
paying to parts of the routine that were previously per-
formed subconsciously and that are now consciously ex- Methods of teaching
ecuted for some time. This is a normal experience. After The coach can use one or more of the following methods
a certain period of practising the new movement will be of teaching.
routine and executed automatically again. It is therefore
not wise for the coach to suggest changes in shooting style The fragmentation or checklist method
shortly before a competition. Such corrections should be The shooting routine is divided into a sequence of about
made preferable after major tournaments. 10 isolated steps. These steps are practised with the bow.
We consider five stages in learning archery. The advantage is that the athlete can easily carry out these
s1. Getting the idea of the skill steps separately. The disadvantage is that the archer may
s2. Rough coordination continue to analyse all these steps of their acting, which
s3. Fine coordination in a stressful situation leads to convulsive movements and
* A proprioceptor is a specialized sensory nerve ending that monitors decreasing results. The isolated steps may not evaluate
internal changes in the body brought about by movement and mus- into a smooth routine, which is the biggest disadvantage
cular activity. Proprioceptors located in muscles and tendons trans- in this method.
mit information that is used to coordinate muscular activity
 Psychology 7

The analytic or element syntheses method gone, if you pinch too much, the bird is dead” leaves to
The shooting routine is divided into four or five relevant the archer to discover that the bow fingers should be
parts. Each part must be practised on its own and with- relaxed.
out the bow. After having practised the parts separately, Explicit learning works faster than implicit learn-
they are put together using the bow. A great advantage ing, especially at the beginning of the learning process.
of this method is that a lot of mistakes in the shooting Implicit learned skills are less sensitive to stress than
technique are avoided. Teaching can be very efficient, explicit learned ones (‘choking under pressure’) and
with relatively big groups of athletes. It is very difficult in therefore have a significant advantage above explicit
many countries of the world, however, to motivate ath- learned ones.
letes to practice ‘archery without a bow’, even when the A coach who wants to use implicit learning tries to of-
advantage is evident. fer a task to the archer, where the archers themselves to
find out how to adapt their technique. For instance you
The comprehensive method fix an extra target face just above the ground; you tell your
The movement is executed as being undividable. If neces- archer to pull the bow and to aim on the lower face, not
sary, elements such as raising the bow arm can be prac- loosing the arrow and to move the point of aim with the
ticed separately, but are as soon as possible reintegrated drawn bow to the upper target and then release. The arch-
in the overall movement. The comprehensive method er has to find out how to swing the body around the hips,
of learning can easily lead to a personal shooting style, maintaining the T-shape.
which could be seen as a disadvantage.
For the above-mentioned reasons we prefer a combi- 9. Relaxation techniques
nation of the analytic and the comprehensive methods Stress is the human process whereby an individual per-
of teaching. Don’t be afraid that your archers on the 2nd ceives a threat and responds with a series of psychologi-
level will make a lot of mistakes. It is part of learning. Peo- cal and physiological changes such as increased mental
ple learn also by experience. After having been shooting arousal and muscular tension. For sport performance
in their own style without a high score, the athlete will be stress should be avoided.
interested to listen to the coach’s suggestions. Arousal may either facilitate or inhibit sport perform-
If the coach teaches an inadequate kind of style, the ance. In the absence of arousal high performance is not
archer will learn this form and the scores will drop per- possible; too much arousal can cause stress. The ability
manently. It is very hard to get rid of an improper style in to regulate arousal levels is an important mental skill.
a later stage. Mostly the archer needs to relax; sometimes psyching up
is needed to reach the optimum level of arousal. With re-
Explicit versus implicit learning laxation techniques athletes can lower their general mus-
In a training session the coach makes remarks on the cular tension under any condition.
shooting style of the archers and gives them a task to focus In a situation of a competition or championship there
on in the next ends. These suggestions of the coach can be will be increased mental arousal. Relaxation can facilitate
based on explicit learning and on implicit learning. recovery during the short time between two ends of ar-
Using explicit learning, nothing is left to the imagina- rows. An archer must learn to communicate with their
tion of the archer; the archer has to do just what the coach body, i.e. to learn how to self-regulate arousal.
describes, the coach tries to stay as close as possible to the Relaxation teaches the athlete to regulate tension so
ideal technical execution of the shot by the archer. that the nerve pathways to the muscles are never over-
Implicit learning leaves a lot of things to the archer charged. Relaxation also promotes the onset of sleep and
to discover themselves. If the coach observes that the reduces insomnia problems that plague many athletes
archer has a collapsed stance, they can use the words prior to competition. On the other hand, relaxation tech-
“Make yourself tall”, leaving to the archer to discover niques can also help when the archer is fatigued.
the translation “Stretch your spine, cant your pelvis”. Some methods of relaxation or diminishing a high
Using analogies is another example of implicit learning. permanent arousal (stress) are controlled breathing, pro-
For instance the remark “Keep the bow in your hand as gressive muscular relaxation and meditation.
if you keep a little bird in it; if you open it, the bird is
8 FITA Coaching Manual Intermediate Level

Controlled breathing thinking leads to negative feelings and poor perform-

In general archers should have the habit to breathe like ance.
a baby does: do not raise your chest too much. A good Examples of positive thinking are ‘I achieve my goal’,
breathing rhythm has to be an automatism. It is a normal ‘I have confidence’, and ‘I will win this game’. Examples
reaction on anxiety to stress the upper breathing instead of inappropriate thinking are ‘I can not win this game’; ‘I
of using diaphragm (lower breathing). It’s actually a sign will not have a high score to day’.
of fear; yawning and sighing are other signs. Anytime you think about something, you are in a sense
The recommended breathing uses the diaphragm talking to yourself. Such instructional self-talk can help
rather than the intercostals (chest) muscles. The con- the archer to keep appropriately focussed in the present,
scious effort of paying attention to one’s breathing may not staying with past mistakes or projecting good results
relieve anxiety: one cannot consciously concentrate on into the future. Examples of instructional self-talk are ‘I
both, breathing and worry. In contrast to upper breath- keep my bow elbow in position’, ‘I keep my release fingers
ing yawning and sighing are active means to create and/ relaxed’ or ‘I move my scapula to my spine’.
or support relaxation ‘If I shoot 28 again in the next end, I break my personal
record’ is an example of projection into the future, which
Progressive muscular relaxation often does not lead to the desired result.
Progressive muscular relaxation can give the feeling of the
difference between tense and relaxed bodily sensations Visualisation
by alternately contracting and relaxing designated mus- Visualisation (mentally rehearsal of the shot) is see-
cle groups; it can reduce body tensions that harm good ing and feeling oneself performing a skilled movement
execution of a shot. (launching an arrow) in one’s imagination. Archers may
(they actually should) use visualisation in a training ses-
10. Mental preparation sion prior to the actual shot. Visualisation just before a
Pre-performance (pre-shot) routines shot suppresses non-relevant task thoughts. Visualisation
Watching (elite) archers, you may observe different pre- does not offer feedback similar to the actual shot like ki-
shot routines. Examples are watching a fixed point any- naesthetic sensations or score.
where in space before each shot, moving the body weight In a relaxed situation, an archer may sit down, the eyes
from one foot to the other (Cf. the three times bouncing closed, and imagine how they go to the shooting line, take
of the ball on the ground before the serve by a tennis play- the appropriate stance, nock an arrow, focus with the eye on
er), putting your quiver in place (as if it was not already the gold, raise the bow, draw, anchor and complete the shot.
there) and so on. Pre-performance routines provide time As visualization occupies the mind, it is not a good
for liberation of task-non-relevant thoughts and to focus idea to use visualisation on the shooting line during peri-
on task-relevant observations. ods and/or actions requiring a lot of care. A mind free of
Pre-shot routines are executed subconsciously, most thoughts is characteristic for the state of concentration.
archers are not aware of them. Pre-shot routines serve
several reasons. They help to make the archer’s mind free 11. Getting into the state of concentration on the
from all that happened just before behind the shooting shooting line
line: your all-day talks, the score, all advice you got from For a good performance the athlete needs to know how
different people. Pre-performance routines belong to to get into the state of concentration on the shooting line.
the shooting routine; a coach should not try to abandon The major element of concentration is the ability to focus
them. Executing pre-performance routines is an archer’s one’s attention on the task at hand and thereby not to al-
personal start to get into the state of concentration. low to be disturbed or affected by irrelevant external and
internal stimuli.
Instructional self-talk It is not so easy to get into the state of concentration;
What athletes think or say is critical for performance. you cannot achieve it just ‘by demand’. The following
Thoughts directly affect feelings and ultimately actions. conditions have to be fulfilled.
Appropriate or positive thinking leads to optimistic feel- • The archer must be motivated.
ings and good performance; inappropriate or misguided • The archer must have one clear goal.
 Psychology 9

• The archer must feel the importance to achieve the After a perfect end there is little physical feedback:
goal. the athlete is not capable to report afterwards what they
• The mind has to be free. Temporarily forget everything did right and what they did wrong. The usual reaction is
that is not exclusively involved in your shooting. “everything went correct; it felt quite nice”. We do have
• The archer must be physically fit and should not have a pitfall here: the athlete is so excited of their perfect
any (major) injuries. Fatigue or harm causes distrac- performance, that they are enjoying it in the next end,
tion and therefore hampers concentration. instead of focussing the mind ‘from zero’. We call this
• The archer must not take any drugs or alcohol. mental pitfall ‘euphoria’.
• Any thought of what might happen in future or has After a non-perfect end the athlete can easily formulate
happened in the past must be excluded, only the pres- all the mistakes they made. At the next end they can use this
ence of NOW counts. information. However, this is also a pitfall. The focus will
not be on the task-relevant elements, but on all the mistakes
Social facilitation they remember. They tend to focus in a negative way, trying
Well-known skills are executed well in the presence of to ‘avoid’ these mistakes, thinking ‘this and that should not
other people; complex or poorly learnt skills are executed go wrong’. As we have seen before, in learning and teaching,
worse in the presence of others. Other people can be the focussing on parts of the shooting routine can easily lead to
opponent, the spectators, the coach or a judge. This is a bad execution of other parts and/or even the whole shot.
general phenomenon, called social facilitation.
13. Archery is a game
Focusing attention The execution of a shot should happen spontaneously
Focussing attention sustains alertness and keeps you and automatically, in the state of flow. Archers should not
free from distraction. At the start of the shooting rou- be concentrating too much on their score. A good coach
tine the archer has freed their mind from task non-rel- wants them to perform as comfortable as possible. A nice
evant thoughts and things that happen around them pace (rhythm and tempo) is more important for the shot
occupy the attention. On raising the bow the notice than the knowledge about their own and/or the oppo-
should be focussed on one single point of attention. nents’ intermediate standings.
There are thousands of possible points of attention, We can divide the activities of archery into three parts:
specific and internal for the archer such as: my stance, (technique) training sessions, shooting a tournament
the movement of my scapula, my bow shoulder, my and doing some recreational archery. The importance of
breathing, and outlining my bow, but also general and recreational archery should not be neglected. Informal
external such as the effect of the wind. The point of fo- matches with colleague archers are also considered as
cus is a personal preference of the archer. By directing ‘recreation’.
the attention on one point, all the (other) elements of Archery should be practised also ‘for enjoyment’. De-
a good shot could be executed subconsciously, that is pending on the circumstances, the elements stance, ex-
in the state of concentration. ecution of the shot and score play a different role. There
‘The focus on the centre of the body’ in Eastern ar- is a relation between these elements and the activities of
chery literature is equivalent to ‘The state of concentra- the archer. In table 1 we show the coincidence matrix of
tion’ in western terminology. this relation.
Relaxation techniques and goal setting can harm fo-
cussing and are therefore not appropriate on the shooting Table 1. Points of concern in different circumstances:
line during competition.
Stance Execution Score

12. Feedback and pitfalls

Technique training + + –
Kinaesthetic sensation is the feeling that the archer has
immediately after the shot, even when the arrow has not Tournament
+ – +
performance
yet hit the target. Elite archers rely more on kinaesthetic
feedback than on visual feedback, i.e. score. Recreational archery – + +
10 FITA Coaching Manual Intermediate Level

Table 1 should be read as follows. Score is important, but that in general are not straight or vertical. The grass can be
during a training session we mostly neglect it. cut skew to the target, and so on.
• During technique training attention is paid to stance We can train to anticipate these situations by intro-
and movement; score is not important (there can ducing an element of ‘game’ in our training sessions. This
even be a blank butt) means that we try to deal with all kinds of ‘changing cir-
• During a tournament score is important: the archer cumstances’. For instance you can change the route the
with the highest score wins. We see that elite archers archer has to go from the equipment area to the shoot-
pay a lot of attention to pre-shot routines and stance. ing line by introducing some obstacles like a chair etc. In
The shot is executed as if it is of no consequence practising indoors we could change the lighting.
• In recreational situations, such as playing a game at By introducing such ‘games’ we can increase attention
the end of a training session or in traditional archery, and create a situation in which certain parts of the shoot-
scoring is very important. Archers tend to ‘neglect’ ing technique are practised unperceived and without
the stance, but they try to perform the movement as effort. Use different target faces, be an inventive coach!
well as possible. Training in a more ‘slovenly’ way gives your archers the
mental room to perform better on the tournaments.
Shooting in bad weather conditions Fun is important. On the shooting line archers are very
A good coach assists his athletes in learning to perform in serious and try to perform their best, i.e. in the state of
different circumstances. concentration. However, between the shooting sessions
In many parts of the world archery training sessions it is time to relax. The archer empties their mind from the
often take place indoor, where circumstances do not competition by a (sometimes more than) relaxed behav-
change. If we were training only indoors, the archer will iour. It is a matter of personal character, some people are
be facing problems when competing outdoor. The tour- introvert; others are extrovert. For the team in the ideal
nament fields always differ from the training indoor facil- situation there is a mix of characters each with their own
ity. Shooting outdoor implies a lot of disturbances. There personality.
may be wind! There may be some trees behind the butt

Literature
Richard H. Cox, Sport Psychology, Concepts & Applications, (1997) ISBN Rico Schuijers, Over scherp zijn gesproken, Bohn Stafleu Van Loghum, (1997)
0-697-29507-9. ISBN 90 313 2447 7 (In Dutch).

Aidan P. Moran, Psychology of Concentration in Sport Performers, (1996) Reinier Groenendijk, The Netherlands (Private communications)
ISBN 0-86377-443-9.
F.C. Bakker, R. Groenendijk, J. Huijbers, Presteren onder druk, Arnhem:
NOC*NSF (1995) (In Dutch).
Don Davies, Psychological Factors in Competitive Sport, The Falmer Press, (1989)
ISBN 1-85000-606-7.
Paco Verkoelen, Aspects of Coaching, In: Technical Bulletin 10 of the Archery
Coaches Federation of the Netherlands (2004) (In Dutch)
Jean M. Williams (editor), Applied Sport Psychology, Mayfield Publishing
Company, (1998) ISBN 1-55934-950-6.
FITA
Coach’s
Manual

RECURVE BOW
EQUIPMENT TUNING
Module

Intermediate
Level
FITA Coaching Manual
Intermediate Level
Install All Accessories
Before starting the bow tuning process, be sure to install
every piece of equipment on your bow that you intend
Module to use during shooting. This includes the correct bow-
string and all attachments to the bow string, bow sight,
stabilizers, arrow rest, cushion plunger, counter weights
RECURVE BOW EQUIPMENT TUNING etc. Choose all personal items as well, like your tab, chest
protector and any thing else you use when shooting. For
example, simply changing a stabilizer can have an enor-
mous effect on the tune of your bow. Any adjustments
Introduction, to tuning competitive recurve bows made to the bow or changes in bow components can and
There is no doubt that the bow you choose is an impor- usually will affect the tune.
tant consideration, but even more important than the Once the equipment is fully assembled, the next phase
bow are the arrows you choose. In the early days of com- in the process of achieving well tuned equipment is good
petitive archery, it was not uncommon for an archer to preliminary setup. If the initial setup is done properly, the
pay a weeks salary for a dozen top quality footed cedar tuning process can be accomplished with little effort. By
arrows. Remember, it is not the bow scoring the points in following the bow setup guidelines in the initial prepara-
the target; it is your arrow shafts. Successful bow tuning tion of your equipment, you can eliminate most or all of
and accurate shooting can only be achieved by using ar- the possible tuning problems that can make the process
row shafts that are properly spined to your bow and ones time consuming and unsuccessful.
that are consistent in their spine, weight and straightness. Adjustments made to the bow, changes in bow com-
Follow the many available spine charts or computer pro- ponents, or alterations in shooting form can affect the
grams on the market to select the arrow size recommend- tune or your equipment. Remember, you and your equip-
ed for your draw length and bow poundage. Remember to ment share a unique relationship and are totally inte-
read all of the information provided on the proper use for grated. Any change to either will produce varying results.
the chart too. The true verification that you have selected During the tuning process, it is vitally important that you
the correct spine will be determined during the tuning change only one variable at a time. Otherwise, it is very
process. Problems caused by improperly spined arrow difficult to determine what adjustment caused any group-
shafts will become evident during tuning. Before tuning, ing changes. If, after trying all of the tuning adjustments
be sure that all arrows are straight, properly fletched, and outlined in this chapter, your arrows still do not fly true, it
have perfectly aligned nocks. may be necessary to change your arrow size to a stiffer or
weaker shaft and retune.
Shooting Technique Arrows in flight spin, vibrate and oscillate in the hori-
Your shooting technique can have a large influence over zontal plane, and can oscillate in the vertical plane with a
the dynamic spine value of your arrow. Two archers misplaced nocking point. Proper bow-set up and tuning
shooting the exact same bow, same poundage and the will help minimize the forces on the arrow and help the
same arrow length may not necessarily shoot the same archer to achieve optimum performance. Unfortunately,
arrow size. Usually, the archer who has better “line”, (see there are many theories on arrow flight and vigorous
shooting form chapter for details on body alignment) will mathematical treatment of these is a bit hard for most
shoot a lighter (weaker) spined arrow than an archer who non-engineers to understand. The bottom line though, is
has poor skeletal alignment. This is because the archer that all archers can recognize the arrow flight problems
with good alignment creates less side movement of the and make appropriate corrections. Figures showing the
string on release resulting in less column loading of the rotation of arrows in the horizontal and vertical panes are
arrow shaft. shown below.
 Recurve Bow Equipment Tuning 3

Figure 1.

Figure 2.

In this section on recurve bow tuning it will be necessary mode, only being held by the bowstring during this sec-
to discuss a number of different types of risers since the ond half cycle. At the end of this complete cycle (bending
available adjustment features differ in each case. in toward then bending away from the bow), the arrow
The types of risers are: nock disengages from the bowstring sending the arrow
• Simple wooden self or take down bows. on its way to the target. These actions of the arrow are
• Metal risers with cushion plungers but no weight ad- termed “Archer’s Paradox” and are the cause of arrow vi-
justment capability. bration and arrow horizontal oscillation.
• Metal risers with cushion plungers & weight adjust-
ment but no limb pocket adjustment capability. The drawing shows the posi-
• Olympic Recurve risers (weight adjustable, cushion tion of the fingers at full draw
plunger and limb alignment capability). and at the time of the release,
the path of the string and the
Forces acting on the arrow initial bending of the arrow as
For the purpose of simplicity, all discussions from this the string propels it
point on will be made in reference to a right handed arch- toward the target.
er shooting a right handed bow. If the archer is shooting
a left handed bow the same comments apply but in re-
verse.
As the archer releases the arrow, the string moves hori-
zontally to the left (facing the target) moving the nock to
the left. As the string starts to move forward moving the
nock end of the arrow, the point end resists this move and
this results in the arrow bending toward the bow. When
the arrow completes this initial bend, the string and nock
move back toward centre and then to the right of centre.
At this moment the front section of the arrow pushes
against the sight window face or a cushion plunger if fit-
ted. All of this action occurs in a fraction of a second in
the first several inches of forward travel of the arrow. In
the next horizontal bending sequence as the arrow leaves
the bow face and arrow rest the arrow is in a nearly free Figure 3.
4 FITA Coaching Manual Intermediate Level

Front of Centre Balance (foc) stabilizers, arrow rest, cushion plunger, counter weights
Arrows fly more accurately and with more stability if they etc. Choose all personal items as well as, your tab, chest
are front heavy. This is particularly true of shooting in protector and anything else you use when shooting. For
the wind. The term used to describe the location of the example, simply changing a stabilizer can have an enor-
arrow’s balance point is foc. It is defined as how far the mous effect on the tune of your bow.
balance point is forward of the arrow’s mid point and is Once the equipment is fully assembled, the next phase
expressed as a percentage of total arrow length. in the process of achieving well tuned equipment is a
good preliminary setup. If the initial/preliminary setup is
L/2 − B done properly, the tuning process can be accomplished
FOC = ×100
L with little effort. By following these bow setup guidelines
Where: L is arrow length in the initial preparation of your equipment, you can
B is length from balance point to front of arrow eliminate many of the possible tuning problems that can
make the process time consuming and unsuccessful. Ad-
For outdoor shooting, many archers assemble their ar- justments made to the bow, changes in bow components,
rows with quite a high Front of Centre balance point, or alterations in shooting form can affect the tune of your
though this depends on the type of arrows being assem- equipment. Remember, you and your equipment share a
bled, the length of arrow and the poundage/speed of the unique relationship and are totally integrated. Any change
bow. Consideration must be given to acquiring a good to either will produce varying results. During the tuning
sight mark at the longest distance being shot. For indoor process, it is vitally important that you change only one
shooting a high Front of Centre balance point may be variable at a time. Otherwise, it is very difficult to deter-
used but be aware that going too high may be detrimental mine what adjustment caused any grouping change.
to the performance required.
Nock-to-Bowstring Fit
Tuning and Bow Set-up The force necessary to separate the nock from the bow-
Tuning and bow set-up are the processes by which the string serving is very critical, especially on light draw-
archer can adjust the bow and arrow so that the flight weight bows (35 lbs. and under). Nock tension should
problems caused by the Archer’s Paradox can be mini- be tight enough so the arrow can easily support its own
mized and good arrow grouping can be achieved. The weight when the arrow is hung from the bowstring in a
tuning process is a whole system process wherein the horizontal position but weak enough so that the arrow
bow, all of its attachments, the arrow and the archer can will fall if the string is tapped sharply with your finger (see
be brought into harmony. Any change, simple as it may figure 4 below). In order to get the proper nock fit you
seem, can affect bow tune. Something as simple as a new can use either a large or small groove nock or adjust the
set of finger tabs can have a dramatic affect on a finely serving diameter by choosing different serving thread di-
tuned bow. The tuning process is a discipline wherein the ameters. If the string tension is too loose, there is a danger
shooting characteristics of the arrow are modified to op- of the nock slipping off the string at full draw causing a
timize performance. Bow set-up is a series of equipment dry fire. This could not only damage the bow, but can also
based tasks whereas tuning is required to accommodate cause a serious bruise to the archers bow arm.
the shot variations caused by the archer. Properly made,
matched arrows will group tightly when shot out of a
shooting machine however an archer shooting the same
equipment will experience shot variation.

Bow Set-up
Install All Accessories
Before starting the bow tuning process, be sure to install
every piece of equipment on your bow that you intend
to use during shooting. This includes the correct bow- Figure 4.
string and all attachments to the bow string, bow sight,
 Recurve Bow Equipment Tuning 5

Install the Arrow Rest Initial Nocking Point Position.

A wide variety of arrow rests is available to the archer.
Have the top of the
They all have one thing in common – they must be fitted bottom nocking point
so that the angle of the arm assists the arrow to stay on approximately 5
the rest and does not allow the arrow to slide off the rest millimetres above
square.
before the shot is made (figure 5). Rests range from the
simple stick on plastic variety to adjustable metal arms
which move away from the arrow as it is shot. The high 90°

speed films described earlier show that the main function

of the rest is to support the arrow during draw and dur-
ing the initial movement of the arrow forward. As archer’s
paradox takes place the arrow lifts off the rest. The rest
needs to be adjusted so that the centre of the arrow is con- Figure 7.
tacting the centre of the cushion plunger (Figure 5), and
the support arm must be adjusted so that it is not visible Initially, position the nocking point on the bowstring
past the outside of the arrow shaft when observed from about 5mm (1/4 inch) above square (Figure 7).
an overhead view (figure 6). The nock of the arrow will be placed above this nock-
ing point. After this nocking point is in place tie a 2nd
nocking above the first one with sufficient room between
the two points so that a nock will easily fit between. This
will prevent an arrow from sliding down the string during
shooting.
Incorrect Incorrect Correct
Tying on a Nocking Point
Figure 5 The tied on nocking point is made with a short piece, 30-
Angle of arrow rest arm & 50cm (12-20˝) of the same serving material used to serve
Plunger alignment with the arrow. the string. Begin by tying an overhand knot around the
bowstring serving. Next take the free ends, turn them un-
der the bowstring and tighten the knot. Alternate knots
above and below the string until you have tied 8-10 knots.
End the nocking point by tying the final knot in a square
knot. Cut off the loose ends to about 5mm (1/4˝) length
and heat them with a match or lighter. They will burn back
Incorrect Correct to the main knot and fuse the fibres of the string you used
for the nocking point. This nocking point can be moved
Figure 6 up or down the serving by twisting it since it acts like a
Arrow Rest Arm. nut and the served string as the screw. This is the reason
you should use the same material as you used for the serv-
Install the Nocking Point ing since you get a perfect thread match.
This is a common step with all recurve bows. Install a
moveable nocking point on the bowstring. Clamp-on
types are satisfactory and easy to install but affect arrow
flight. We suggest that you use a tie on nocking point.
6 FITA Coaching Manual Intermediate Level

Figure 10

Hardwood Bow Vice

25mm 100mm × 300mm

25mm × 25mm × 200mm

8mm Hole

Figure 8.

Tying on a simple Nocking Point

Or you can tie a temporary and more simple one, as
shown in Figure 9 below.

Serving material or dental floss can be

used for making a nocking point.
The drawing below shows a way to
eliminate knots or loose ends

The wooden vice can be set to hold the bow either verti-
cally for limb/arrow alignment or horizontally for serv-
ing the string (see Figure 11).

Figure 11.
Bow Orientation in Vice

When the nock is completed cut

the ends off and add a little glue

Figure 9.

Finding the Limb Centres

In order to have a reference point from which to adjust
the arrow’s left/right position on the bow, it is necessary
to find and mark the exact centre of the limbs on your
recurve bow. During the whole set-up process the bow
should be mounted on a bow vice so that the limbs do not
touch anything since this could distort the fragile limbs.
An elaborate vice is commercially available but a simple
tool can be made of wood to accomplish this (see Figure
10).
 Recurve Bow Equipment Tuning 7

To find the limb centre for a recurve bows, place a piece

of masking tape across the inside of each limb near the
limb pockets). Measure the width of each limb and make Figure 12.
a small vertical mark on the tape in the exact centre of
each limb about 15cm (6 in.) from the limb pockets of the “Centering” the Arrow: Adjusting the Arrow’s Left/
riser. Be very accurate when doing this and measure sev- Right Position
eral times to know you have located the exact centre of The objective of arrow centering is to have the arrow leave
each limb. This mark will be used for arrow centering. It the bow in the same vertical plane as the average string
may be easier to see if the string is centralised if two lines force moves. To accomplish this, the archer should stand
are marked on the limb, instead of one, which are 3 mil- behind the bow which is held in a vertical position and
limetres apart. With one line this line would be hidden sight forward through the string which is aligned with
behind the string when alignment is being checked. More the bow centreline. See Figure 13 for proper arrow center-
conveniently use commercially available “Limb Line ing. The arrow should be moved in or out from the bow
Gauges” available from most good archery shops. so that the point appears just to the left of the string. For
After you mark the limb centres on the tape or install bows equipped with a cushion plunger this can be accom-
the Limb Line Gauges, stand back and attempt to sight plished by turning it in or out. Bows without a cushion
align the string with the 2 marks. If you cannot do this plunger can be built out from the bow face if the arrow
you will need to either average the alignment or if your must be moved left however if the point is already outside
bow has the capability of adjusting limb alignment, do so. of the string it is impossible to move the point further
This is most easily accomplished by placing one marked right because of the riser.
tape where the limb comes out of the riser and one tape
at 15cm (6in.) from the bow tip on both limbs (or use spe-
cific gauges). You can then check the alignment of the 4
marks to assess if the limbs are properly aligned (Figure
12). Stand back and sight through the string to see if it
covers all 4 marks. If not, make limb alignment adjust-
ments as required.
Some bows may have a slightly bent riser or crooked
limbs. In this case, since the string will not perfectly bisect
the centre of both limbs at the same time, you will need
to compensate or average the string position for the slight
imbalance. This does not mean the bow will not shoot ac-
curately, it simply means you need to compensate for this
situation. Figure 13. Figure 14.
8 FITA Coaching Manual Intermediate Level

Align the Bow Sight Pin or Aperture: 64˝ 8 1/8˝–8 3/8˝ (21.0 cm–21.6 cm)
Set the sight pin or aperture on your bow sight directly 66˝ 8 1/4˝–8 1/2˝ (21.3 cm–21.9 cm)
over the string when it is aligned down the centre of the 68˝ 8 3/8˝–8 5/8˝ (21.6 cm–22.2 cm)
bow, see figure 14. The one object of the tuning process 70˝ 8 1/2˝–8 3/4˝ (21.7 cm–22.5 cm)
which follows is to select the correct arrow and bow ad-
justment so that the arrow is aimed and moves forward The manufacturer recommended brace height setting is
in the force plane of the moving bowstring as the arrow only a guideline. Changing the brace height to a slightly
is shot. You will notice a number of archers whose sight higher or lower position can affect arrow flight and group-
is either outside or inside the string. This is because they ing. The proper setting for best arrow grouping perform-
have tuned their bows to an improper initial arrow align- ance will be determined later in the tuning section.
ment or are using arrows either too stiff or too weak for
their set-up. Tiller
Tiller is the term used to describe the relative bending
Notes on Clickers of both bow limbs. It is assessed by measuring the per-
There are several things to be aware of when using pendicular distance between the bow string and limb at
a clicker. Be sure that the arrow is well supported the end of the limb pockets. By convention, the readings
on the rest and not held in place only by the tension are made in reference to the upper limb reading. Hence, a
of the clicker. Draw the bow a few times without the positive tiller is one where the distance from the string to
clicker to make sure the arrow can be drawn and let the upper limb at the limb pocket (a) is greater than the
down without the arrow falling off the arrow rest. The distance for the lower limb (b), see figure 15.
clicker tension and angle are important too. The clicker
should not be so stiff that it actually moves the cush-
ion plunger in or places a downward pressure on the
arrow. To test this, stand in front of a target (just in case
you have an unexpected loose of the string) and draw
the arrow through the clicker as if you were going to
shoot, but do not shoot the arrow. Rather, watch only
(a)
the arrow on the rest to detect any movement of the
arrow at the moment the arrow is pulled through the
clicker and the clicker makes contact with the riser. If
there is any movement of the arrow, either a bounce on
the arrow rest or the arrow moves out due to cushion
plunger activation, you need to correct this. There must (b)
not be any observable movement of the arrow when the
clicker is activated.

Set the Cushion Plunger Pressure

If the bow is equipped with a cushion plunger, set the
plunger tension to 40% of the tension of the lightest
spring. The setting will change later on in the tuning Figure 15.
process. If you don’t use a cushion plunger, your tuning
adjustments are going to be far more limited in the tuning A negative tiller is where the lower reading is greater. For
process. many years it was accepted that a positive tiller was re-
quired since the archer was grasping the string above the
Setting Initial Brace Height bow centre and held the string with one finger above and
Start with the brace height at the lower end of the manu- two below the arrow nock and was a result of the pres-
facturer’s recommendation range or use the following sure point of the hand on the riser. Recently most archers
chart. adjust the tiller to zero or leave it where the manufacturer
 Recurve Bow Equipment Tuning 9

made the limbs. The latter is probably a bad idea since Tuning
some limb pairs as purchased can have an initial tiller as General
high as 20mm (3/4 inch). After the bow is set-up as outlined above, the archer may
Some archers and coaches feel that it is necessary to begin the tuning process.
adjust the tiller to keep the sight steady on the target. To As described earlier, the finger release causes the arrow
do this, make very small adjustments to tiller (less than to vibrate and to oscillate in the horizontal plane. Arrow
2mm at a time) and see how your sight pattern is affected. flight appears to follow a snake like movement pattern.
Another indication that the tiller is correct is the bow These movements of the arrow are caused by archer’s
hand will feel like one concentrated point rather than paradox where the string moves around the fingers on re-
a slight rocking feeling in the hand. On the other hand, lease. The goal of tuning is to select and adjust an arrow’s
many archers and coaches set the tiller at zero and leave flight characteristics to minimize these effects and to get
it there. the arrow to leave the bow with zero deg. angular rotation.
One note of caution. Changing tiller moves the loca- It will still be vibrating but these vibrations are dampened
tion of the nocking point and its position must be read- out in the first 20-25m of flight by drag forces on the ar-
justed after each change in tiller. Increasing tiller moves row shaft. Tuning will also minimize the archer’s shooting
the nocking point down and reducing tiller moves the form variability and help him get smaller groups.
nocking point up in relation to the arrow rest. The nock- Your shooting technique can have a large influence
ing point must be relocated after each tiller change. Do over the dynamic properties of your arrow. Two archers
not use tiller adjustments as a means of moving the nock- shooting the exact same bow, same poundage and the
ing point since changes in tiller affect how the bow per- same arrow length may not necessarily require the same
forms. arrow size. Usually, the archer who has better “line”, (see
shooting form chapter for details on body alignment)
Setting the Final Brace Height will shoot a lighter (weaker) spined arrow than an arch-
All bows are different, even bows of the same make and er who has poor skeletal alignment. This is because the
model can have small variations in limb length. There- archer with good alignment creates less side movement
fore, it is important to locate a brace height that fits your of the string on release resulting in less initial bending of
particular bow and shooting style. Shoot a few arrows at the arrow shaft.
the suggested beginning brace height, then unstring the As will be shown shortly, there are a number of inter-
bow, add 3-4 twists to the bowstring and shoot again. acting tuning variables which can be employed to best
Continue this process until the bow feels smoothest and tune your system. There is not one unique set-up of these
quietest when shooting. variables to achieve the desired minimum group size you
If the bowstring is too short to allow a brace height are seeking. In fact, it is normal to be able to achieve a
at the lower setting, use a slightly longer string. If the good bow tune with more than one stiffness grade of ar-
string is too long to allow a higher brace height (and row. With this in mind, many people prefer to tune their
starts to knot-up from too many twists), try a slightly bow with a stiffer arrow because it is believed to be more
shorter bowstring. There are many custom bowstring forgiving. Forgiving in this sense is that the arrow will
makers who produce strings to your exact specifications readily accommodate variations in the archers shooting
including length, type of material, number of strands in technique.
the string and type and colour of serving. If there are Tuning is best carried out as a statistical process. Each
a lot of twists in the string, it will take fewer twists to arrow should be numbered to see if there is any flight
increase brace height than if there are few twists in the bias, good or bad, associated with that arrow. The archer
string. Also, it is not recommended to have too many should shoot more than the minimum of shots to charac-
twists in the string or it will act more like a spring than terize their arrow flight. For example, if the method calls
a string. But, there should be enough twists to make it for shooting 1 or 3 arrows from a given distance it is sug-
look like a nice round cable. gested that the archer shoots at least 6 shots. The archer
can then eliminate or discount any obvious poor shots
from consideration.
10 FITA Coaching Manual Intermediate Level

Tuning Methods a spine or deflection tester and “dynamic spine” which is

There are a number of tuning methods used today but the bending characteristics of an arrow as it is shot from
most are either lengthy or inaccurate. Many depend on the bow.
the use of bare shafts as a primary reference for fletched
arrow flight. Bare shafts do not have good flight charac- Factors Affecting Dynamic Spine
teristics unless the bow is fairly well tuned. Some of the Dynamic spine is affected by a number of factors, most of
tuning methods used and comments on them are: which can be adjusted to improve arrow flight.

Paper Tuning: Primarily a compound bow with release Adjustments to increase dynamic spine, “making the ar-
aid tuning method. Because of archer’s paradox and the row shoot stiffer
resultant arrow flight this method has little validity for • decrease point weight
people using their fingers to release the arrow. • add weight to the nock end of the arrow
• shorten the shaft
Walk Back Tuning: Involves shooting arrows at distanc- • decrease bow weight
es of 20-40 metres without moving the sight and aiming • decrease brace height. Be careful here as this gives a
at the same point and then analyzing the hit pattern. This longer power stroke thus makes the arrow seem weak-
method is not sufficiently sensitive in tuning carbon/alu- er.
minium shafts but is said to work satisfactorily with alu- • increase string weight
minium arrows. • change arrows to a stiffer shaft size, i.e., lower static
spine value.
Short Distance Tuning: This method involves shoot-
ing fletched arrows at a vertical and a horizontal line. It is Adjustments to decrease dynamic spine, “making the arrow
used mainly to verify nocking point and cushion plunger shoot weaker or bend more”
in/out setting. • increase point weight
• lengthen the shaft
Bare Shaft Planing Test: This method compares the • increase bow weight
grouping pattern of bare and fletched shafts. It produces • increase brace height be careful here as this gives a
good results but shooting bare shafts before a good tune shorter power stroke thus makes the arrow seem stiff-
is achieved may be frustrating for the archer. er.
• decrease string weight
Fletched Arrow Group Tuning: This method has been • change arrows to a weaker shaft size, i.e., increase stat-
used for many years and does not have a name. It is prob- ic spine value.
ably the simplest method that yields the best results of
other tuning methods and is highly recommended. It can There are some limitations in applying these changes. The
also involve shooting bare shafts but not before a basic point weights are determined by what the archer can pur-
tune is established. chase. If the archer is using aluminium arrows he can add
lead to the inside of the point to increase its weight. It is
Tuning Tools obvious that you can cut off some of the arrows shaft to
In all of the tuning methods a number of variables can shorten it but you can’t lengthen the shaft without pur-
be used to adjust the shooting characteristics of an arrow. chasing new shafts. If you increase bow weight you may
All of the following deal with the arrow’s dynamic spine get to the point the bow is too heavy for you to control.
which is the amount of initial bend the arrow undergoes
as the string is released. It is how weak or stiff the arrow is Bowstring
as it is shot. Most frequently this characteristic is referred Serving weight (centre serving) can affect dynamic spine.
to as the arrow’s spine. Unfortunately, arrow manufactur- For example, monofilament centre serving will cause the
ers also use the same term, spine, to describe the stiff- arrow to react stiffer than lighter weight nylon centre
ness of their shafts. These two “spines” are really “static serving. Simply changing from a metal nocking point to
spine” or the stiffness of the arrow at rest as measured by a “tie-on” nocking point can have a noticeable affect on
 Recurve Bow Equipment Tuning 11

Arrow shafts are without fletchings.

arrow spine due to the weight difference between the two
styles of nocking points.

Objective of Bow Tuning

The goal of tuning your bow is to set it up so that you
can get the smallest group possible within your shooting
ability. The nocking point is too high.
Many people look for the best arrow flight or being
able to shoot bare shafts into the fletched shaft group. Figure 16.
There are many incidences where elite archers get excel-
Arrow shafts are without fletchings.
lent groups without perfect arrow flight. It is also normal
for the bare shafts to hit just outside the fletched shaft
group. Since bare shafts are lighter than fletched shafts
and have a no rear weight (the fletchings), depending on
the distance being shot, it might be expected that the un-
fletched shafts would hit higher and to the left (right hand
archer) of the fletched shafts. The nocking point is too low.

Starting the Tuning Process Figure 17.

Follow the many available manufacturers’ spine charts to
select the arrow size recommended for your draw length Fishtailing: (caused buy mismatched arrow
and bow poundage to use as a starting point in develop- spine).
ing the proper arrows for you. Read all of the informa- If the arrow leaves the bow with the nock end leaning to
tion provided on the proper use of the chart. Many peo- one side or the other, fishtailing occurs. The nock end of
ple have found that the arrow sizes recommended by the the arrow will appear to move from side to side as the ar-
manufacturer is at least one stiffness grade too stiff so it row follows its flight path. See Figure 18.
may be wise to try the arrows or pick one grade less stiff
shaft as a starting point.
Verification that you have selected the correct spine
will be determined during the tuning process. Problems
caused by improperly spined arrow shafts will become Figure 18.
evident during this process. Before tuning, be sure that all
arrows are straight, properly fletched, and have perfectly Using the Bare Shaft Planing Test to correct fishtailing,
aligned nocks. Now that you have completed the prelimi- continue to shoot three fletched shafts and two or three
nary adjustments and properly set up your bow, you are identically aimed unfletched shafts. Again, make sure the
ready to start the tuning process. bare shafts will hit the target before moving back further
than 20 yards. If the unfletched shafts impact left of the
Establishing a Basic Tune fletched shafts, the arrow is too stiff (for a right-handed
It is suggested that you begin with the Bare Shaft test. archer, opposite (weak) for a left hand archer). If the bare
Shoot bare shafts at a target at 5m. In this way you will shafts impact more than 2˝ to 3˝ inches (5 to 8 cm) at 20
see how the shaft leaves the bow and you can adjust your yards, this will mean that the bare shafts will be well away
nocking point and cushion plunger as needed. Adjust the from the fletched shafts at a longer distance like 30 me-
nocking point as shown in Figure 16. ters and may not even hit the target. In this case, is not
likely that any decrease the spring tension on the cushion
plunger will be much help. It is better to use a more effec-
tive gross adjustment, or a combination of adjustments
before working with the cushion plunger (making sure
that the cushion plunger is still set at a medium spring ten-
12 FITA Coaching Manual Intermediate Level

sion). If your bow weight is adjustable, increase the bow If during the tuning process you are unable to get the
weight by approximately 1 pound. An adjustment more unfletched shafts to impact near the fletched shafts in
than one pound is not recommended unless the archer is the horizontal plane, it will most likely be necessary to
in very good physical condition and even then an archer change arrow sizes. Your arrows might be too weak (the
should never increase more than 2 pounds at a time as it unfletched shaft impacts to the right of the fletched shaft
could have detrimental affects on shooting technique and for right-handed archers) or too stiff (the unfletched
possibly induce an injury. Other gross adjustments that shaft impacts to the left of the fletched shaft for right-
will improve the spine compatibility of an arrow that is handed archers). If, after completing this test, the bare
too stiff are an increase in arrow point weight and a reduc- shaft impact is more than 3 inches (8 cm) to the right
tion in the number of strands in the string (reducing the (weak) or left (stiff ) of the fletched shafts at 20 yards
physical weight of the bowstring). In the same relation, (18 m), you will most likely need to change shaft size.
a decrease in the weight of the centre serving material or However, before going to this more costly investment,
a decrease in the length of the centre serving will have a make sure you are not having a false tuning indicator
similar effect as well as a reduction in the weight of the caused by a clearance problem. Usually, incompatible
nocking point (example: changing from a metal nocking arrow spine is the biggest cause of a clearance problem,
point to a tie-on type). but not always.
If the unfletched shafts impact right of the identically
aimed fletched shafts (weak), (for a right-handed archer, Clearance
opposite (stiff ) for a left hand archer), decrease bow To check for clearance, use dry powder foot spray, dry
weight slightly (if your bow weight is adjustable) and or deodorant spray or similar product applied to the last
decrease arrow point weight. Here, the bow weight would quarter of the arrow shaft, fletching, arrow rest assembly
be your best adjustment to move the bare shafts into or and sight window near the arrow rest. Do not disturb the
near the same group as the fletched shafts. Going down powder sprayed on the arrow and bow while preparing to
in bow weight is not a problem other than losing a little shoot. The arrow should be shot into a firm target so that
arrow speed. Your equipment is basically tuned when it will not penetrate to the powder area. Then check the
the bare shafts and fletched shafts impact at the same or powder on the arrow to see if there are any marks indicat-
very near the same location. Once you have completed ing an impact between the arrow and bow.
the Fine Tuning process do not be surprised if the bare
shaft impact changes. It is common on a well-tuned bow Correcting Clearance Problems
to have the bare shafts impact a different location than If you are not achieving good arrow clearance, and the ar-
the fletched shafts. Usually, a good tune will have the bare row fletching and bow make contact, optimum grouping
shafts impacting close to the fletched shafts in the hori- cannot be achieved. By examining the areas where the dry
zontal plane, but if the nocking point height is not correct powder spray is scraped off, the nature of any interference
the bare shaft impact position may be slightly higher or can be determined, and the position of the fletching as the
lower than the fletched shafts impact position. arrow leaves the bow can be identified. If there is a clear-
ance problem, this can usually be seen in the arrows flight
Cushion Plunger Setting to the target. A term used to explain the visual flight distur-
When correcting fishtailing using the Bare Shaft Planing bance is called Minnowing. Like fishtailing or Porpoising,
Test, use the cushion plunger for fine adjustments only and Minnowing describes a specific arrow flight disturbance.
not for large horizontal adjustments. It is important to first Minnowing will appear to look much like fishtailing ex-
have good spine compatibility for the bow before using the cept that the tail of the arrow appears to move from side to
cushion plunger to correct gross errors in spine. In the fine side more quickly, and the amount of side swing is usually
tuning process, the cushion plunger’s ability for improving much less than in fishtailing. See Figure 19.
grouping will become evident. Also, it is important to note
that when adjusting the cushion plunger tension, it will al-
most always affect nocking point height as well as dynamic
spine. Don’t be surprised if the bare shaft impacts change in
height as well as horizontal impact. Figure 19.
 Recurve Bow Equipment Tuning 13

Minnowing indicates inadequate clearance and is caused The section on Fine Tuning will assist you in obtaining
by the rear portion of the arrow (usually fletching) con- optimal grouping from your equipment as well as good
tacting the arrow rest or cushion plunger. The following arrow flight. It is best to work toward good arrow flight
procedures can help you correct clearance problems that and good grouping as this will produce the most consist-
cause minnowing: ent results in any weather and especially windy condi-
• If the arrow fletching is hitting the arrow rest, try ro- tions.
tating your arrow nock 1/32 of a turn. Continue rotat- Arrow grouping patterns often reveal probable arrow
ing the nock in 1/32-turn increments until clearance is flight problems. Two of the most common grouping in-
achieved. dicators for determining arrow flight problems are de-
• Make sure your arrow rest support arm does not pro- scribed below.
trude past the outside of the arrow shaft when the ar-
row is resting on the support arm and is lying against Excessive Drag
the cushion plunger or side loading device. See Fig- If the arrow has too much drag, that is the fletchings are
ures 5 & 6. too large or the fletch are off-set too much, it can cause
• Choose a lower profile fletching. excessive drag and grouping will often suffer at long dis-
• Follow the procedures for Tuning Adjustments for tance. For example, if shooting FITA distances of 90, 70,
nock indexing and arrow rest set up. 50 and 30 meters for men and 70, 60, 50 and 30 meters
• Make sure the bow hand is well relaxed to eliminate for women, you may experience good grouping on all
bow hand torque. distances except for the longest distance. If this is the
• Move the cushion plunger slightly out from the bow case, the arrow most likely has too much drag. Exces-
to help increase clearance if the other tuning modifi- sive drag will cause the arrow to become unstable due
cations have no effect. to the rapid decay of its forward velocity. When forward
velocity drops too quickly, instability occurs. This un-
Trouble-Shooting Arrow Groups stable flight causes poor grouping at long distances and
You may have heard someone say, “If your arrows group extreme vulnerability to wind drift. On lightweight ar-
well at 20 yards, they will group at any distance,” or, “If rows, it is very important to reduce drag to a minimum
your arrows group at long distances, they will group at to maintain maximum downrange velocity. This can be
short distances.” In some cases, neither statement is true. done by reducing the size (height and/or length) of the
There may be a minute disturbance in the equipment that fletching or by reducing the angle of the fletching, or
affects the equipment’s potential for superior accuracy both.
causing poor arrow grouping. What follows here is infor-
mation that will help you perform the fine tuning adjust- Insufficient Clearance
ments necessary to eliminate most or all of the minute A clearance problem will usually have the opposite effect
tuning problems. of excessive drag. Most often arrow grouping is accept-
Many archers have experienced one or all of the fol- able at longer distances, however, the shorter distance
lowing arrow grouping/arrow flight combinations: poor groups are not reduced in size proportionately to those
arrow flight and good grouping. This is commonly the at the longer distances. This situation commonly results
result of a stiff arrow. The arrow yaws slightly as it leaves in short distance scores that are significantly less than
the bow, but usually recovers quickly and often produces what the longer distance scores would indicate. If this is
very acceptable grouping. a familiar scenario, look for a clearance problem or micro
Good arrow flight and poor grouping. Although this disturbance within the bow and arrow system. To correct,
seems contradictory, the phenomenon is somewhat com- see the section on Clearance.
mon and relates to the tuning method used, or a lack of
fine tuning. Having perfect arrow flight, or having the Adjusting the Bow and Arrow System
bare shafts impact exactly with the fletched shafts using If you are having problems tuning your bow, you will
the Bare Shaft Planing Test, does not always mean your need to make some modifications to your equipment to
arrows will group well; it only means the arrows fly well. achieve a better tune. Here are some suggestions:
14 FITA Coaching Manual Intermediate Level

Bow Weight Adjustment and grouping have been achieved, then you will want to
Virtually all target quality recurve bows have an adjust- re-document the equipment for future reference.
able draw weight system. Bow weight adjustment should Following is most of the information that should be
be the first tuning consideration if your arrow reaction is included in the documentation.
significantly stiff or weak. It is important not to increase a. Nocking point height.
bow weight more than one to two pounds as it could have b. Brace height.
detrimental effect on shooting technique. Here is a good c. Tiller.
guideline to follow to know if you can physically handle d. Number of strands in the bowstring and type of mate-
any increase in bow weight. Simply draw and hold your rial.
bow at full draw for 60 seconds. If it you can hold the e. Type of centre serving and end serving.
weight for an entire minute, you can handle the one to f. Bow string weight (use a grain scale).
two pound increase. If the arrow reaction is too stiff when g. Weight of bow at full draw weight.
applying the bare shaft tuning test, increase the draw h. Type of stabilizers used, length, amount of weight on
weight. If your arrow reaction is too weak, decrease the each rod etc.
draw weight.
In other words, everything you can think of to document
Bowstring your equipment.
Bowstring “weight” can have a significant effect on arrow
spine. Increasing or decreasing the number of strands in Next, number all of your arrows. This enables you to plot
the bowstring can influence the arrow’s dynamic spine groups and to plot each individual arrow. This process is
enough to require a shaft size change of up to one full size very important in discovering which arrows group con-
weaker or stiffer. If your arrow reaction is too stiff, decrease sistently and those that don’t. Another good trick is to
the number of strands in your bowstring. If your arrow re- place a small “dot” on one fletch each time that arrow hits
action is too weak, increase the number of strands. Serv- the “10” ring (best to do this only for the longer distanc-
ing weight (centre serving) can also produce the same ef- es). Pretty soon, it is clear what arrows you will want to
fect. For example, monofilament centre serving will cause use in competition….. the ones with the most dots!
the arrow to react stiffer than lighter weight nylon centre When you are ready to start the fine tuning process,
serving. Simply changing from a metal nocking point to use a new 40 cm target face and use it as the “plotting” tar-
a “tie-on” nocking point can have a noticeable effect on get. This will allow you to record each arrow impact and
arrow spine as well due to the weight difference between the number of that arrow to determine common impact
the two styles of nocking points. points for each arrow in the bunch.
• Prepare to shoot from a distance you are most com-
Point and Insert Weight fortable with from 40 to 70 yards or meters, on a face
The arrows dynamic spine can be tuned by using various size you are comfortable with, and depending on your
point and/or insert/outsert weight combinations. If your skill level.
arrow is too weak, go to a lighter insert or point. If your • Shoot an end or two to warm up before starting the
arrow is too stiff, try a heavier insert or point. Continue to plotting process.
change insert and/or point weights within an acceptable • After warming up, shoot a group of 6 to 10 fletched
balance point range (10–18% F.O.C.). arrows.
• Write down the number of each arrow and the impact
Documenting Equipment point on the sample “plotting” target.
Once you have completed the Bare shaft Planing Test and • Shoot at least two groups before making any adjust-
before starting the fine tuning process, it is important to ments. Remember to make only one adjustment at a
write down the exact measurements of your bow. Having time. When making a tuning adjustment, use a differ-
all of the equipment information documented will allow ent coloured pen for each time an adjustment is made
you to return to the initial settings if something strange or use another plotting target so the results are not
happens during the fine tuning process. When your bow confused.
and arrow are fully compatible and optimum arrow flight
 Recurve Bow Equipment Tuning 15

• Examine the groups for patterns to see if the group is better or worse. If the groups improved, make another
more vertical than horizontal, more horizontal than adjustment of 1/8 turn in the same direction and shoot
vertical or if there is not discernable pattern. another two ends. Continue this process until you have
achieved the tightest possible grouping in the horizontal
Reading the Plotted Arrow Groups plane at that distance. If the groups do not change, con-
Carefully examine the arrow grouping patterns you plot- tinue following this procedure until the groups improve
ted. Note the different shapes of the groups and how or become wider. At the point where the groups just start
the adjustments altered the arrow impact and size of the to get wider, go back 1/8 turn to the previous setting and
groups. Examine each arrow by its number. Take careful make a small nocking point adjustment. Remember, ad-
note of any arrows that did not group consistently with justments to the cushion plunger will often have some
the other shafts. Monitor these shafts to see if they are effect on the nocking point and it may be necessary to
consistently out of the group as you will probably want make small adjustments to the nocking point during the
to mark these shafts so you will know not to use them in cushion plunger adjustments. Here is where you should
competition. see some significant group changes (hopefully much bet-
ter). Remember to make only one adjustment at a time. If
Vertical grouping patterns the groups become worse, go back to the original nocking
If the groups are more vertical than horizontal, adjust the point setting and make the same adjustment in the oppo-
nocking point 1/32˝ (.8 mm) either up or down. Shoot an- site direction to compare. Continue this process until the
other two groups and plot the arrows in the same man- best possible groups have been achieved with this single
ner as described above. For future reference, be sure to adjustment. Then, start making 1/8 turn spring tension ad-
write down your bow adjustment on each arrow group justments to see what happens to the grouping patterns.
you plot. Measure the distance between the high and low Obviously if the groups are consistently GREAT, stop
arrow to determine an average between the groups. This and re-document all the settings.
will help to identify if the high and low arrow impact has The fine tuning process is a dynamic relationship be-
improved or not in the next grouping sequence. If it has tween the nocking point height and the cushion plunger
improved, make another adjustment of 1/32˝ (.8 mm) in spring tension. Any change to one affects the other and it
the same direction and shoot another two ends. If the is important to understand this relationship. When mak-
high and low arrow impact is better, continue in that di- ing only one adjustment at a time, you will find the abil-
rection until you achieve the most consistent group eleva- ity to continually “compress” the up/down and left/right
tion. Obviously if the vertical impacts are worse, go back grouping patterns into the best possible grouping your
to the original setting and make the same adjustment in skill level is capable of. After completing this procedure,
the opposite direction. you should find a combination of adjustments that will
either slightly or significantly improve arrow grouping.
Horizontal grouping patterns Once you have completed the long distance tuning,
While tuning, remember to continue the documenting move to 20 yards (18 m) and see if the bow continues to
process on each plotted arrow group for the one tuning group well here too. It should, but if not look for a clear-
variable that was changed. For horizontal adjustments it ance problem. By shooting all your competition distanc-
is best to adjust only the cushion plunger spring tension, es at the end of the fine tuning, you will have confidence
not the in/out position of the cushion plunger. Make in knowing that your equipment can perform well at any
adjustments to the cushion plunger spring tension in 1/8 distance when shooting competition.
turn increments only. Shoot two groups and measure the
farthest left and right arrows (eliminating arrows where Fine tuning the brace height
known mistakes were made in the technique). Make the Finding the correct brace height for your bow can, in
first spring tension adjustment either stiffer or weaker many cases, greatly improve consistency and grouping
and shoot two more ends. Again, if the group becomes and should be considered as a fine-tuning adjustment.
wider, go back to the original setting and make an adjust- The chart below shows the maximum range of brace
ment of 1/8 turn in the opposite direction. Compare the height for most modern recurve bows. However, these
groups you just shot and determine if they are getting are extreme at the high and low end of the range and
16 FITA Coaching Manual Intermediate Level

somewhere in between is most likely where your final Crooked Nocks

brace height will end up. Changes within the brace height There are several ways to check nock straightness, includ-
ranges shown can affect arrow spine as much as chang- ing commercially available nock gauges and special ar-
ing the arrow point and/or insert weight approximately row spinning wheels. Make sure the nocks are absolutely
20 grains. Remember, it is best to shoot your bow at its straight. Crooked nocks can cause severe accuracy prob-
smoothest and quietest setting. The chart below shows lems.
a range wide enough to create a “between” size arrow
spine. Nock Indexing
It is possible that one nock in the set may be turned more
Maximum Recommended Brace Height Range for than the others. A clearance problem results if the nock
Most Competition Recurve Bows (by bow length) is rotated too far, forcing the fletching into the arrow rest
or cushion plunger when shot. Make sure all nocks are
64˝- 7 3/4˝ to 9˝ (19.7 cm to 22.9 cm) indexed the same and that the spacing between the two
66˝- 8˝ to 9 1/4˝ (20.3 cm to 23.5 cm) “clearance fletches” (the two vanes that clear past the ar-
68˝- 81/4˝ to 9 1/2˝ (21.0 cm to 24.1 cm) row rest and cushion plunger) is the same. When fletch-
70˝- 81/2˝ to 9 3/4˝ (21.6 cm to 24.8 cm) ing, it is common for some fletch to be spaced closer
together than others on the shaft. Always choose the
Brace height is a fine tuning adjustment and should be two vanes that are furthest apart to use as the clearance
done in small increments. When working through the fletch.
fine tuning process, try making a small brace height ad-
justment to see how it affects grouping. If the string has Loose or Damaged Fletching
very few twists, it will take more turns to achieve a spe- Fletching that is slightly damaged will not usually affect
cific change than if the string has numerous twists. Make arrow grouping, but if the fletching becomes even slightly
adjustments in very small increments of 1/16˝ at a time detached from the shaft, the arrow will not group with
and see how the groups are affected and note any changes the others. The arrow may not even hit the target past 30
in the sound and feel of the bow. If the string has many yards (meters). In the case of hard plastic vanes, if the rear
twists, it will take only one or two turns to achieve the of any vane is bent, it will also cause a change in impact.
1/16˝ brace height change. If the string has very few twists,
it may take 3 or more twists to achieve the same result. Loose Points/Inserts
Many archers are not aware of this potential problem.
Identifying Specific Arrow Problems Points must be properly installed with good hot melt ad-
You may find an arrow that does not group well with the hesive or epoxy, depending on the shaft material. Care-
other arrows in the set. Examine it before you discard that fully follow the instructions on point/insert installation
arrow or retire it from competition. Sometimes a prob- from the arrow manufacturer. Some brands of hot melt
lem is easily identified and other problems are not so evi- are often brittle and may fracture when the arrow impacts
dent. If a shaft is cracked or dented it should be discarded. hard target butt materials. If the cement fractures or the
Some arrows may seem fine, but they may have problems point is improperly installed, it can result in a separation
that are not obvious and can cause the arrows to group between the point/insert and the shaft. When separation
poorly. The following list identifies common arrow prob- occurs and the arrow is shot, the separation of the bond
lems, which may cause inconsistent or a stray impact. between the shaft and point can cause the point to vibrate
Arrow Straightness against the shaft wall affecting the arrow’s natural fre-
Arrows must be straight for tight grouping. Straightness quency of vibration and arrow accuracy. To test for point
should be within 0.004˝ or better for best grouping. This vibration, hold the arrow a few inches below the fletching
also depends where the bend is located. A slight bend and lightly tap the point on carpet or grass. If you hear a
near the nock end of the shaft may cause a greater impact buzzing sound, the point/insert is probably loose. Heat
variation than a larger bent that is over the full length of and pull out the point/insert and properly reinstall., You
the shaft.
 Recurve Bow Equipment Tuning 17

may also get the same buzzing sound if you tap the arrow between the heaviest and lightest arrows in the set. Top
against the string before loading. tournament archers frequently match their arrows to one
grain or less.
Arrow Weight
Arrow weight is an important consideration for tourna- In conclusion, don’t be afraid to make tuning adjustments
ment archers and should be checked. If you have arrows as it is the best way to learn how you and your equipment
that consistently impact a little high or low of your group interact. You will learn a lot in the process and as long as
it may be due to a slight weight variation. A matched set the equipment is well documented, you can always go
of arrows should have no more than a three grain spread back to the original settings.
FITA
Coach’s
Manual

RECURVE BOW
SHOOTING FORM
Module

Intermediate
Level
 The centre line of the body when assuming the stance
FITA Coaching Manual The centre line of a body at the time of assuming the stance
Intermediate Level is very important. This centre line of the body comes un-
der continuous movement while the bow is being drawn.
Even at the time of extending the body to complete the
Module shot a lot of influence is exerted and the line may deviate
from the vertical. The archer should be particularly care-
ful to maintain the vertical position.
RECURVE BOW SHOOTING FORM

1. Stance
Stance is one of the most basic poses of an archer. Many
changes come into being in the angles of the entire body
which relate to the basic form of the stance. Some small
changes may need to be introduced to be in accordance
with an archer’s physical shape of the body and the char-
acteristics of the pose. However, it is most important for
an archer to master an accurate and basic square stance
when they are in the beginning stages. Once the archer
moves on to the improving stage it is better for them to
choose the stance that suits their body structure and
them as an individual.

Width of stance (placement of the feet) The square stance

To accomplish a good comfortable and stable stance A beginner should be able to easily master the square
there maybe some areas that need to be considered in ac- stance. They can easily maintain a fixed body angle and
cordance with an archer’s weight, height, and the form of centre line of the body. Once the archer has mastered the
the stance. As for the width of stance, it is good for the square stance and is moving on to the improving stage
archer to have the feet placed equal to, or just a little wider it is better for them to choose the stance that suits their
than the width of the shoulders. body structure and them as an individual.

The open stance

When using the open stance it is good for the archer to
broaden the width of the feet to be in line with the shoul-
ders. If the direction of the waist is on the same line as the
feet, the position of the bow shoulder is pushed backward
making it difficult to maintain the power at full draw.
 Recurve Bow Shooting Form 3

10. Producing the proper arrangement and alignment of

the lower body and the upper body.

The accurate position of the bow arm, and arm rota-

tion
The form of the bow arm is very important when pushing
the bow at the time of the setup. An archer should rotate
the bow arm extending the bow forward and lightly in-
ward. In the case of the beginner, and effective practice
routine is to lean the bow hand against a wall, or a similar
In case  archers exceed more than 30 degrees the body fixed item. The shoulder of the bow arm can be fixed at an
weight is slanting forward  and so the balance of  pow- accurate location, but only when the bow arm is rotated
er over the two feet becomes  unsatisfactory, When the inwardly. With this practice no change will occur in the
twisting of waist is too strong, the flexibility of the body shoulder position at the time of extending and a clean re-
comes to disappear and archers  come to feel tension in lease can be produced.
the upper body.
Also movement takes place in the waist causing the
bow shoulder and arm to shake making it impossible to
produce a good shot.
The open stance, if done correctly can have an advan-
tage in which the archer can have a feeling of stability in
windy conditions.

2. Setup
Setup is a preliminary action before drawing the string
and which affects many movements and conditions. Tak-
ing an accurate setup stance will help the body produce
the correct stance at full draw.

The principle of the stance for producing a correct

setup
1. The correct position of the bow arm, and arm rota-
tion.
2. An accurate positioning and fixing of the bow arm
shoulder.
3. The correct height of the bow arm.
4. Maintaining the accurate body centre and alignment
at the time of the setup.
5. Maintaining an accurate angle at the time of the set-
up.
6. Choosing the accurate position of the nape of the neck
at the time of the setup.
7. Accurate breathing at the time of the setup.
8. Maintaining the flexibility of the joint of the drawing
arm, also maintaining the angle.
9. Establishing the accurate balance of power between
the drawing arm and bow arm.
4 FITA Coaching Manual Intermediate Level

The fixing of the accurate position of the bow arm

shoulder Note: Some Coaches recommend getting the Centre
An archer should maintain the position of the bow shoul- of Gravity a little towards the toes, either by canting the
der produced at the time of the setup, then gently lower entire body frontward or by canting the top body from
the direction of force during the draw. In this way they hips.
come to prevent the rising of the shoulder during the If this centre line is not positioned correctly a change
draw. will occur to this line when the archer draws the bow.

The accurate height and position of the drawing arm

The best height of the arm drawing the bow is somewhere
between the eyes and lips (this must be defined personal-
ly by each individual archer). In this way an archer comes
to maintain the height of the elbow when drawing a bow. Maintaining the correct angle of the body at the time
This will also help to make the bow seem easier pull as of the setup
the draw travels in the lower direction from the slightly When drawing a bow the archer should place the centre
higher original position. This will help to maintain the of gravity of the upper body at the centre of both legs, i.e.
alignment of the arm drawing the bow, the arrow and the at the centre of gravity of the whole body. If this is not
elbow, and keep a horizontal draw force line. maintained while the archer draws the bow the body will
lean and this will cause a change to the body’s centre of
gravity.

Maintaining the correct centre of gravity of the body

at the time of the setup
When drawing a bow the archer should place the centre
of gravity of the body over the centre of both legs i.e. if
the centre line of the body was continued down to the
ground this line would fall directly central to the position
where the feet are placed on the ground.
 Recurve Bow Shooting Form 5

Breathing at the time of the setup coming to full draw and it is imperative to keep these to
With respect to breathing, an archer may as well main- a minimum.
tain natural state. However, at this time, respiratory tract
should remain opened.
The choice of the accurate position of the nape of the
neck: at the time of the setup.
The archer should properly face toward the target at
the time of the setup. Many inconsistencies will occur,
i.e. with the anchor (draw reference point), depending on
the position of the nape of the neck that is chosen at the
time of the setup.

The flexibility of the wrist of the drawing arm, and

producing a consistent angle
The wrist of the hand drawing the string should always stay
relaxed at the time of drawing the bow, and the straight
line with the arrow should be maintained throughout the Hooking (Placing the fingers on the string)
process of drawing the bow. Hooking (placing the fingers on the string) is an action
that should be undertaken carefully and correctly. The
finger tab should be correctly placed on the fingers and
The correct balance between the drawing hand and the string should be correctly positioned on the finger
bow hand tab. If this is not done correctly many inconsistencies in
When drawing the bow it is better that the archer feels a the archers stance, including full draw and extending etc.
balance of power of 50% on each of the drawing hand and can be affected and depend on the position in which the
pushing hand at the time of the setup. This will help in fingers and tab are placed on the string. If an archer has
developing a technique of extending later. developed an incorrect finger position on the string it will
be very difficult to rectify this mistake, therefore an archer
should undertake to perfect this process without letting
any errors develop.

3. The basic principle of hooking (Placing the

fingers on the string)
1. The position of the string which is placed on the fin-
gers should be constant and a fixed location.
2. The distribution of the force on the fingers should re-
main constant at all times.
3. No force or strain should be felt on the joints of the
fingers; they should remain soft and relaxed.
4. The wrist joint should be relaxed and no force should
The proper arrangement of the lower body and the be applied to it.
upper body 5. The direction of force on the fingers should be con-
The upper body and the hips should stay fixed during stant and in the direction of the force of the bow.
the time of the setup. If the relationship between the up- 6. When a bow is fully drawn and the hand reaches the
per body and hips changes at this time it will effect many anchor point (draw length reference point) the string
areas during the draw, or even, when at full draw. The may now be hung on the first joint of the fingers.
archer’s body position goes through many changes when
6 FITA Coaching Manual Intermediate Level

7. There will be a small difference in the position when The distribution of the force on the fingers
the string is placed on the fingers; this is dependant on The distribution of the force of the three fingers placed
the length of the fingers of each individual archer. on the string should be naturally implemented. It will be
8. An archer should choose a finger tab which is most very strenuous to consciously distribute this force and it
suitable for the size and form of their fingers and will be difficult to effect natural release. Various inconsist-
which is comfortable to wear. encies within the stance can be caused by inconsistencies
9. The direction of force at full draw should be in a in the placement of the fingers on the string; this is caused
straight line – from the tip of the drawing arm elbow, by the change in force which is applied to the fingers that
through the wrist and fingers on the string to the pres- has taken place. If an archer masters the stance the distri-
sure point on the bow, this is known as the draw force bution of force on the fingers will be realized naturally.
line (DFL).
10. No tension should enter the thumb or little finger and The elbow of the drawing arm and the height of the
they should remain relaxed at all times. arrow
If the elbow of the drawing arm rises too high above the
The position in which a string is placed on the fingers line of the arrow, the optimum line is just above the line
The position where the string is placed on the fingers may of the arrow, the force on the fingers is inclined toward
well be on the first joint of the fingers. The prepared posi- the ring finger (third finger). In the case of the elbow be-
tion of the fingers on the string prior to drawing the string ing inclined downward, lower than the arrow line, the
may be well behind the first joint but when the drawing force will fall onto the middle and third finger. The cor-
hand reaches the anchor (draw reference point) the string rect height of the drawing elbow is essential and will be
may now be in the first joint on the fingers. To achieve helpful in producing the correct distribution of force on
this string location at full draw it may be necessary, while the fingers.
at the prepared position, to position the string a little fur-
ther down the fingers than the first joint. Placing the string on the drawing hand fingers
If the string is positioned too far along the fingers the
force comes to be directed toward the ring finger, which
forces the ring finger to press strongly on the string. This
action makes it difficult to execute a clean release.

If the string is placed here it is too far along the fingers.

 Recurve Bow Shooting Form 7

The ration of force The use of a finger tab

There should be very little difference in the ratio of force The finger tab can significantly affect an archer’s perform-
on the three fingers when drawing the bow, there will, ance, this all depends on the quality, the material and
however, be some differences which are dependant on form, and they all can affect the archer’s control. There
the bone structure of the archer’s hand and fingers. On have been cases where fingers have been injured because
average, slightly more force is applied to the middle fin- of an ill fitting or damaged finger tab. The material of
ger; the next is the ring (third) finger and then the index finger tabs should be consistent and efficient, even if it
finger. is used for a long time. The archer should also choose a
material that does not change in quality during inclement
The joints of the fingers and wrist weather. Also, if the archer uses a multi layer tab it can
If tension is applied to the joints of the fingers and/or help to reduce the possibility of injury to the fingers.
wrist stopping them from being relaxed and in a natural
line, the force line of drawing the string does not reach the Placing the drawing fingers on the string
back muscles which restricts the action of extending the The fingers drawing the string should not put undue
body into the shot. Also, if the tension is excessive in the prssure onto the nock of the arrow. The middle finger
fingers and wrist the distribution of force is not even and should not touch or raise the nock as this would force the
the direction of force cannot be accurately performed. nock into a false position and cause inconsistencies in the
arrow pattern on the target. The top finger should softly
touch the top of the nock when the archer has come to
the full draw and reached the anchor point (Draw refer-
ence point).

Too tensed string hand.

The direction of the force on the fingers

The direction of force on the fingers from the time of
drawing the string to the process of releasing is very im-
portant. The muscle tension required to keep the fingers
of the drawing hand on the string should be just sufficient 4. The Grip (hand position on the bow)
to maintain control of the string. The position and action The position of the grip is the most central position of a
of the elbow has a direct bearing on the action, and reac- bow; this and the hand pressure on it exerts a great deal of
tion, of the bow. If when at full draw the string is too far effect on the direction in which the bow moves at the time
down the fingers all the force is focused on the fingers, of the shot. The entire force of a bow, i.e. the upward and
and; If too much tension is used it will be difficult to ex- downward balance, is in accordance with the direction of
ecute a clean release. force and the position of the bow hand and its contact
with the bow grip. In particular, as a clicker (draw length
check) is introduced, a lot of changes occur in the direc-
tion of force at the time of extending the draw force line
to complete the shot. Therefore, an archer should master
the accurate hand position on the bow grip which is com-
patible with their physique and stance.
8 FITA Coaching Manual Intermediate Level

The basic principles of the hand position and bow The position and condition of a stabilized bow hand
grip 1 The archer should be able to feel the most comfortable
1. The hand position on the bow grip should become a hand position when they draw their bow.
constant and natural position for every shot. 2. The archer should feel and sense the central part of the
2. The direction of force of the hand pushing the bow hand as it contacts the central part of the bow grip.
grip should not be biased up, down or left or right but 3. There should be no force exerted on the wrist which
directly forward and on the centre of the bow grip. jeopardises the bow hand position on the bow grip
3. The archer should feel a natural and comfortable hand 4. When the archer draws a bow they should have a natu-
position on the bow grip, they should also feel, and ral sense of feeling with the bow hand and shoulder
keep, the stability in the shoulder bow and arm as the line.
body is extended to complete the shot.
4. There should be little or no force exerted on, or by, the The form of the fingers of the bow hand
fingers of the bow hand as the pressure is increased on Archers should let the thumb and forefinger bend in a
the bow grip to complete the shot. way that is natural to them. If archers unfold their thumb
5. There should be no change in the direction of the force and forefinger the muscles of the centre of the fingers be-
on the bow grip at the time of extending. come unnatural and unwanted force may be introduced
6. The hand position on the bow grip should not slip to to the wrist. It also is advisable for all the other fingers to
either the left or right at the time of extending. be relaxed and maintain a natural state whilst executing
7. The fingers of the bow hand, once set, should not the shot.
move during the time of extending.

The height of the bow grip

The height of the bow grip can differ from bow manu-
facturer to bow manufacturer or from model to model.
Therefore, archers should choose a height of bow grip
that suits their hand, bone structure and shooting form.
Whilst the archer draws the bow and the hand pressure
increases on the bow grip the force of the hand should be
in the lateral centre of the bow grip and at place lower than
the vertical centre of the bow grip. At this time, the direc- The direction of hand pressure on the bow grip
tion of force should not move up or be inclined to the left A great variety of changes can take place, many of which
or right. Whilst in the early stages it may be worthwhile are dependant on the direction of pressure the bow hand
placing/attaching something to the bow grip to help the exerts on the bow grip. The direction of this pressure
archer locate a constant position for their hand, it should influences the right and left position of an arrow when
be positioned to suit their individual style. aimed at the target. The consistency of this pressure loca-
tion is very important because even a small change can
have an effect, it may even cause changes occur to, the
DFL (draw force line) i.e. the bow grip, bow arm, the ar-
row, and drawing arm.
1. The direction of the force should be placed between
the thumb and forefinger and this central part should
be placed in the centre of the grip of the bow.
2. The hand being placed on the centre of the bow grip
should be placed there gently and in precisely the same
position each time.
3. The thumb and forefinger of the bow hand find their
own position naturally which is usually directed
slightly inward. At this time, the thumb and forefinger
 Recurve Bow Shooting Form 9

should face slightly forward and the force exerted by

the pressure of the bow should result in them slightly
coming together. The division of force on the thumb
and finger should be equal at 50%.

The use of a bow sling

Getting a beginner to use a bow sling is very important.
If a beginner does not use a bow sling they become
to develop the habit of holding the bow with the bow
hand. This is not a good habit and should be discour-
aged. When the beginner takes hold of a bow unwanted
The palm on the bow grip forces are introduced into the muscles and they start to
The left part of the palm (A) on the bow hand should energise, when this happens movement occurs in the
not touch the grip part of the bow. The palm should bow arm. Therefore, from the outset, a beginner should
face the ground. In situations where the palm becomes use a bow sling so that they can maintain the direction
vertical i.e. the same plane as the bow, archers cannot of force which pushes on the central part of the bow grip
turn the bow arm inward which results in the arm and with the bow hand.
shoulder not being located correctly, and it is difficult to
achieve a good angle in the full draw position. With the Kinds of bow sling
direction of the hand located on the grip being inclined There are various kinds of bow slings; however, we give
to the left, it forces the centre line of the body to be in- the preference to the finger sling. The reason is that
clined backward. when using a wrist sling the bow movement can be ex-
cessive, and the bow moves up and down, and right and
left at the time of shooting. However, when a finger sling
is being used the grip pushing a bow can face the centre
of a target, and the archer can have a feeling in which the
bow and bow arm extend freely toward the target at the
moment of the shot. The finger sling should be placed
between the forefinger and the thumb. If the archer
places the finger sling between a middle finger and the
thumb the direction of the face of the palm on the bow
hand changes at the time of shooting, this would cause a
The centre of the bow grip should always be the push- change in the direction of the force of the pushing bow
ing pressure contact point. If the Bow hand slides up the arm.
grip during the draw the bone of the palm (B) becomes
the pushing pressure contact point. As this is lower than
the centre of the grip undesirable changes to the archers
form and movement of the bow will occur at the time
of shooting.
10 FITA Coaching Manual Intermediate Level

5. The action drawing the bow

5.1 Drawing speed.
5.2 Drawing direction.
5.3 Drawing balance.
5.4 Body stance at the time of drawing.
5.5 The movement of the centre of gravity at the time of
drawing.

5.1 Drawing speed

When drawing the bow, the archer should draw it even-
ly and slowly. If the bow is drawn too suddenly and at a
speed that is unnaturally fast unwanted force enters the
muscles and the body becomes rather rigid. The speed of
drawing a bow should become a natural feeling and com-
patible to the feeling when taking up the original stance.
This speed should be where the archer can control the
sense and feeling within the muscles. The entire motion
of drawing a bow should be fully controlled and realised
in a rhythmic action.

5.2 Drawing direction

The line of force and line of direction at the time of the
setup should be maintained. The direction of the draw-
ing hand should not move either up or down when
drawing the bow. Neither should the drawing hand
wander into or away from the bow arm during its travel
when drawing the bow. The line and direction of force
should be; from the centre of the target, through the
bow hand to the drawing hand. This line should not de-
viate up, down, left or right during the action of drawing
the bow.
 Recurve Bow Shooting Form 11

5.3 Drawing balance 6. The Anchor (Draw reference point)

When drawing a bow a 50% balance should be maintained The anchor (draw reference point) is the most important
between the drawing arm and the pushing arm. of all the basic skills. The reason for this is the anchor is
the central position of the “pushing” and “pulling” points
when in the full draw position. Depending upon the posi-
tions and methods of the individual archer’s stance, (vari-
ous stances are influenced in many ways), they should
master the method of reproducing an accurate anchor po-
50 50
sition right from the start when learning archery.
6.1 An archer should perform the anchoring action by
using the elbow, rather than using the muscles of the
arm to draw the string hand to the chin. If an archer
performs the anchoring action without using the el-
5.4 Body stance at the time of drawing bow, force will enter the wrist, and a stable anchoring
1. You should make sure that when drawing a bow the position will not be achieved.
shoulder of the bow arm does not raise up.
2. You should not bend your body at the waist.
3. When drawing a bow you must maintain the original
body stance where the upper and lower body are in
line.

The movement of the centre of gravity at the time of

drawing
If there is a change in the centre of gravity due to an incor-
rect body alignment at the time of setup, the whole body
centre of gravity will be in error when the bow is drawn.
The height of the anchoring elbow.

6.2 The elbow should be higher than the horizontal line

of the arrow then the drawing hand can be completely
fixed in the correct, predetermined, location on the
jawbone. However, caution should be taken if the
third finger is short and not getting a good position on
the string, it will be possible for this finger, or even the
whole hand to slip from the string.

Note: Some Coaches recommend getting the Centre of

Gravity a little towards the toes, either by canting the en-
tire body frontward or by canting the top body from hips.
12 FITA Coaching Manual Intermediate Level

The position of anchoring. 7.1 The correct body stance at full draw
6.3 The string may be located a little to the outside of the When at full draw it is important to stand erect and that
face rather than at the centre of the chin. However, at the body is straight.
this time the string should be positioned at the cen-
tre of the nose. If the string is positioned to the right
(for a right handed archer) and away from the centre
of the nose, the string could be seen aligned out of the
internal jaw of the sight window of the riser (requir-
ing another head orientation). However, when at full
draw, anchoring slightly to the side of the jawbone will
help produce a good release due to a better “draw force
line”.

If the body is leaning or bent at this time, as in the picture

below, the pushing arm shoulder will have a tendency to
rise. In such a case the pushing arm, arrow and drawing
arm will not be in a vertical line but will lean at a similar
The drawing hand in the anchoring position. angle to that which the body has adopted.

6.4 W hen the drawing hand is in the predetermined an-

choring position and the string is located at the jaw, the
archer should continue pushing with the bow-hand.
While performing the extending motion, the location
of the string on the face should be maintained, this
will help to produce a good release when the clicker
activates and reduces the likelihood of making a poor
release.

7. Full Draw
Having a good body position at full draw is the most impor- 7.2 The full draw position as seen from the front
tant element of making a good shot. The angles of the body The centre of the grip of the bow hand, the position of the
can vary in accordance with many physical characteristics anchored hand and the elbow of the drawing arm should
of the archer. Therefore, there can be minor differences in all be in a straight line. The elbow of the drawing arm
the basic techniques in accordance with each archer’s phy- should be at a higher plane than the line of the arrow, and
sique when taking up the correct angle when at full draw. the shoulder of the pushing arm should be lower than the
The stance when at full draw is very important as it is the line of the arrow. If at this time the shoulder of the push-
final stance before loosing the arrow. After the archer has ing arm is higher than the line of the arrow it will be dif-
mastered adopting the correct stance at full draw the archer ficult to use back tension, and the shoulder will continue
should begin to train and perfect the release. to rise during the extending phase.
 Recurve Bow Shooting Form 13

7.5 The inclining of the bow at full draw.

7.3 The position of full draw as seen from above. At the time of full draw the bow should be vertical and not
When in this position it is good to for the shoulders to canted left or right. The position of the string and the di-
be parallel with the line of the arrow, see picture below. rection of arrow flight will be different if the bow is canted
When in this stance the arrow should be in close to the at the time of aiming and loosing. This is usually caused
body. It is important to have a straight line from the by the upper body leaning one way or the other taking the
grip of the pushing arm through the fingers of the draw- bow to a similar angle to that the body has taken up, so
ing hand to the elbow of the drawing arm. At this time special attention is needed to ensure the stance and body
though, it will be acceptable for the drawing arm elbow position is correct before completing the shot.
to be positioned a little behind straight drawing line. The
upper body should be central and vertical to the stance, if
it is not positioned in this way the centre of gravity of the
body will move at the time of extending causing incon-
sistencies to the shot.

7.6 The inclining of the body at full draw.

If the centre line of the body is leaning or inclined at the
7.4 The position of full draw as seen from behind. time of full draw, the archer will have difficulty in effect-
The drawing shoulder blade should be lower that the ing a perfect shot. An archer should develop a vertical and
pushing shoulder blade at the time of full draw, see picture proper centre line as they come to full draw and maintain
below. The shoulder of the pushing arm should maintain this line through the time of extending and releasing.
the pushing state while the drawing shoulder continues
a strong drawing action. Performing this action will de-
velop the correct balance and back tension, and develop a
good release at the time of extending.
14 FITA Coaching Manual Intermediate Level

8.2 Methods of using a clicker.

8.2.1 The method of looking at the arrow point
whilst the archer is drawing the arrow.

Good Not good

Note: Some Coaches recommend getting the Centre of

Gravity a little towards the toes, either by canting the
entire body frontward or by canting the top body from
hips. 3 to 5 mm

8. Extending • The archer watches the arrow point whilst drawing the
Once the archer has mastered the basic skills of shooting, bow until it is approximately 3 to 5 millimetres from
the archer should then master the skill of using a clicker. the front of the clicker.
It is very important that an intermediate archer learns • Whilst keeping an eye on the clicker the archer should
how to use and control the operation of the clicker cor- also make sure that the sight pin is positioned on the
rectly. Accurate balance, correct use of the muscles and centre of the target. The archer should also be cau-
the steadiness of extending are very important. tious at this time and not let the arrow pass through
Perfecting the basic stance is essential before mov- the clicker until they are totally ready.
ing on to mastering the method of accurate extending, • Whilst maintaining the sight pin on the centre of the
the archer should have a good foundation in the stance if target the archer should be extending continuously.
they are to master the art of producing a good technique • When the arrow point activates the clicker the archer
in extending. commences the release, this should not be delayed but
The time of using a clicker and the important points should be completed in a natural and relaxed action.
before using a clicker.
An archer should not start using a clicker until they Strong points: The archer comes to full draw being aware
have completely mastered consistency in the art of pro- of the arrow point and clicker relationship. In particular
ducing the basic stance. they see the arrow point nearing the position of activating
The release should be correctly mastered before using the clicker which develops a fixed draw length and helps
a clicker, if it is not, it is very difficult to correct a bad re- producing a constant extending time.
lease after introducing a clicker. Weak points: When the archer comes to full draw and
An archer should have sufficient power to be able to their vision moves from the arrow point to the sight pin,
draw the bow comfortably and efficiently. If the bow is a phenomenon occurs where full draw pressure is relaxed
too powerful for the archer they tend to complete the ex- and the arrow creeps slightly forward. To counter this, the
tending action by using the fingers of the drawing hand, archer must actively continue the extending action in a
or by introducing unnecessary use of other muscles. continuous motion.
The archer should be correctly measured for the arrow
that they will be using with the clicker. The length of the ar- 8.2.2 The method of drawing the bow without look-
row should be measured when the archer has drawn the bow ing at the arrow.
correctly and whilst the archer is in the full draw position. The archer should select the correct length arrow before
using this method. To determine this, the archer should
close the eyes and come to full draw; the arrow length can
then be measured when the archer is extending comfort-
ably. This should be practiced several times to ensure the
correct arrow length is obtained.
 Recurve Bow Shooting Form 15

The archer draws the bow until the arrow is approxi- 8.4 The direction of extending
mately 3 to 5 millimetres from activating the clicker, at The direction of extending should remain constant at all
this point the emphasis is to concentrate on aiming at the times. The pushing arm should correctly push from the
centre of the target. pivot point of the arm, and the elbow of the drawing arm
The archer continues the act of extending while main- should maintain a direct line of movement in the oppo-
taining the concentration of aiming at the centre of the site direction.
target.
Strong points: The archer can easily feel their own
senses, and the continuous action of extending can be
easily performed.
Weak points: An inconsistent draw length may occur
as a result of the archer’s physical condition; even the cli-
mate or wind conditions may influence the archer’s abil-
ity to achieve a regular and constant draw length.

8.2.3 The method of effective mastering the use of a

clicker.
When first using a clicker the archer should start by
watching the arrow point. When the archer has mastered
this method and the draw length becomes constant, as a
next step, it will be more effective to select the method of
using a clicker without looking at the arrow point. 8.5 The areas to be cautious of at the time of extend-
8.2.4 In the case of young archers, and depending on ing
their age and height, their draw length should be checked • An archer should not execute the extending action by
regularly, possibly every 3 to 6 months. Their height, arm using the fingers
length and shoulder width may all change at differing
times but they can all have a bearing on their draw length.
Their arrows should be kept long to allow for this change
in their physique and possible draw length.

8.3 The balance of extending

Producing a good balance of power at the time of extend-
ing is a very important archers’ skill.
The distribution of the power of pushing, and draw-
ing, should always be constant. In the case of beginners,
it is good to produce a ratio of 50% pushing and 50% t
drawing. Depending on the individual archer there will
be a small difference in the distribution of this power; • No change should take place in the position of the an-
however, it is important that no matter how small this chor at the time of extending.
difference is it should remain constant. Care should be • All fingers should stay on the tab and not slip off at the
taken that the distribution of power at the time of ex- time of extending.
tending remains constant, even if the time of extending • The drawing elbow should not be lowered at the time
varies. This is because the distribution of power is con- of extending.
stant when the extending time is short, but the balance • The shoulder of the pushing arm should not move up-
of power may change when the extending time becomes ward at the time of extending.
a little long. • The pushing hand on the bow grip should not move
to the left or right at the time of extending.
16 FITA Coaching Manual Intermediate Level

• The wrist of the pushing bow arm should not move

upward at the time of extending.
• No change should take place in the location of the
string at the time of extending.
• The bow should be vertical and not inclined left or
right at the time of extending.
• No change should occur in the balance of the pulling
and drawing power at the time of extending.
• No change should occur in the direction of power at
the time of extending.
• No change should take place in the centre line or cen-
tre of gravity of the body at the time of extending.
9.1 The direction of the release
9. The release The direction of the release should follow the line from
It is essential that the archer develops and masters the re- the back of the arrow and along the power line which is
lease either in the beginning or intermediate stage of their just under and along the jaw bone. If at the moment of re-
training, as it is very difficult to correct the release later. In lease the fingers deviate from this line, either into or away
particular it is essential that the archer masters the release from the jaw, the fingers will leave the string in a false lo-
before using a clicker as they can concentrate on, and cation forcing the arrow to deviate from the correct line
master, the release before having to control the clicker of flight.
as well. However, once the archer begins to use a clicker
they tend to concentrate on this and neglect the action 9.2 The speed of release
and motion of the release. This sometimes gives rise to The speed of the fingers releasing the string is very impor-
the archer making a false release by consciously opening tant. The relationship of time when the clicker falls from
of the fingers. The release should be natural and follow the arrow point to the moment of the release is also very
the line of power that the archer developed before being important. It is found that if there is a delay this is the
introduced to the clicker. The position where the release moment where most of the mistakes take place. It is im-
begins should be at the end of the action of coming to portant that the release is perfected so that the time and
full draw and at the beginning of when the extending ac- speed of the release stay uniform and constant.
tion is being performed. If there is any deviation from this
place where the release begins errors will be introduced 9.3 The distance of finger travel during the release
into the performance of the shot, and the inconsistencies The distance of finger travel during the release should al-
introduced will degrade the efficiency of the shot. ways be constant. It is not necessary for the distance of
travel to be any further than from the position of the fin-
gers at the anchor (draw reference point) to just below
the ear. If the distance of travel is too short it is possible
for the releasing hand fingers to be drawn forward pro-
ducing a forward loose, and if the travel is too far it can
produce a sudden unwanted body movement.

9.4 The use of the back muscles at the time of the re-
lease
The archer should have a controlled release at the time
of extending while maintaining the power and pressure
across the back muscles. In order to achieve a good re-
lease, the power at the drawing arm elbow should be
maintained whilst the release is being performed. If ten-
 Recurve Bow Shooting Form 17

sion enters the drawing fingers at the time of extending on the string, to the point of the elbow of the drawing
the release will be a false one and not controlled or ef- arm.
ficient.
10.2 Maintaining the vertical centre line of the body
9.5 The form of the fingers at the time of the release During the action of the release and follow through the
There should be no increase in tension of the fingers of archer must maintain the vertical line of the body. If the
the drawing hand to help effect the release. It is important body deviates from this central line the body will shake
that the muscle power controlling the fingers of the draw- at the time of release and unwanted movement will be
ing hand should just be relaxed at the time of the release, introduced.
and the fingers should remain relaxed during the follow-
through. 10.3 Sustaining the use of the back muscles.
The muscles of the back should not be relaxed rapidly at
9.6 The inspection of the finger tab the time of the release. Errors during the completion of
Archers should regularly inspect the surface of the finger the shot may occur but can be prevented when the back
tab for wear; this is to ensure the release stays constant muscles are able to continue their operation during the
and efficient. This can also show the area of finger pres- release and follow through. This will also help the archer
sure on the tab and the line the string takes across it, and to perform a good shot whilst in a stress situation.
it can give an indication on the state the release. This will
be evident by the wear pattern – whether it is wearing 10.4 Maintaining an accurate balance
evenly or partially in a particular area. An archer should establish and maintain an accurate bal-
ance during the time of the release and completion of the
10. Follow Through shot. If this balance is not maintained it is likely that the
Maintaining the stance after the release is very important; pushing arm will shake or the drawing hand becomes un-
not only the stance, but also the form, the visual, mental steady and the shot being performed will not be fully ef-
and breathing activities. The archer’s mental preparation ficient.
and thoughts of executing a good follow through will help
in producing a good release, this has the added benefit of 11. Breathing
helping to execute and perfect the process of extending. Breathing
The best method of breathing when shooting a bow is the
archers own natural pattern. However, it is the timing of
breathing in and of breathing out that has to be control-
led. It is recommended to develop a breathing sequence
to be applied in parallel of the technical (movement) se-
quence and the visual sequence.
 
11.1 Set
This is the time when the archer is going through their
preparation routine for drawing the bow. During this
time the archer is breathing naturally and in their nor-
mally way. However, during this time of the shot the
archer may become tense, their pulse rate increases and
their breathing becomes irregular. At this time the arch-
10.1 Maintaining the direction of power. er should endeavour to maintain their regular breathing
During the process of release and follow through the pattern.
drawing hand should continue along the line of power
that was set-up during the extending procedure. This 11.2 Setup
line is from the pressure point on the bow pushing hand, The archer should breathe in during the time of setup but
through the drawing hand fingers where they are located slightly differently from their normal way of breathing. If
18 FITA Coaching Manual Intermediate Level

at this time the archer breathes letting their chest expand 12.1.2 The changes in the flight of an arrow.
when they breathe in, the chest expansion causes the up- During windy conditions the flight of the arrow is differ-
per body to incline backward. Therefore, the breathing ent to the flight of the arrow in calm conditions, and these
should be controlled by the abdomen–breathing at ap- differences need considering. Especially before the con-
proximately 70 to 80% capacity; this will leave the upper test begins, this is when archers become very sensitive to
body stable and unaffected by the breathing action. the conditions and possibly become doubtful about their
  own ability and uneasy psychologically. Archers should
11.3 Drawing abandon the thought that only their arrows are affected
At the time of setup the string would have been drawn to by the wind, everybody’s arrows are affected by the wind.
approximately 70 to 80% of the full travel, (this point can During windy conditions the arrow’s direction and flight
be different for each individual archer and depends on cannot be fully predicted, and so the archer must gener-
their own shooting technique). At this point the archer ate the confidence that they can shoot good shots in the
breathes out slowly while drawing the string the rest of wind. The direction and balance of correct shooting,
the way to the anchor point (draw reference point). By including the follow-through etc. will help guide the ar-
the time the archer’s drawing hand reaches the anchor row to hit the desired location. There are times when an
point they should still have 20 to 30% of air left in the archer makes a mistake and the arrow, being pushed by
lungs. the wind, actually hits the centre of the target. Therefore,
it is important not to be afraid of the wind but accept it
11.4 Anchor and prepare for it.
The action of breathing is suspended while the archer is in
the anchoring position. This suspended state should con- 12.1.3 The effect the wind has on clothing.
tinue until the shot is completed although the respiratory During windy conditions clothing can flutter, particularly
tract should remain open. After the shot has been com- the sleeves; if this is excessive the sleeve may move into
pleted the archer should return to their normal breathing the path of the string causing it, and the arrow, to deviate
pattern. from its true path. When the windy conditions are exces-
sive the clothing movement can be extreme and can emit
12. Shooting in the wind fluttering sounds, and may cause the archer’s body to
12.1 The phenomenon that takes place when shooting even shiver or tremble, so the archer should be cautious
in windy conditions. about the choice of clothing and select the right clothes
12.1.1 The changing location of the arrows landing in for the right conditions, as is done when it is sunny, warm
the target. or raining.
As the wind intensity and pressure fluctuates the arrow
flight and location it strikes the target will be different 12.1.4 Making a change to the centre of the body.
from a shot performed under calm conditions. Even When the wind condition is extreme, a change occurs
though the arrow pushed by the wind may hit the same to the centre of gravity. This occurs because the body re-
location, the location the archer aimed the shot and the sists by leaning toward the wind no matter which way it
position of their body will possibly be different from is coming from. There are occasions when, the power or
shot to shot. Even if the archer shoots each arrow with direction of the wind may not be constant, and the centre
the same intensity and power the aiming position will dif- line of the body shakes or continues to move in accord-
fer from shot to shot. However, in windy conditions, it is ance with the direction and power of the wind. As this
impossible to calculate mathematically where the aiming causes various problems including sighting or holding,
point should be to have the arrow strike the centre of the the archer could lower the centre of the body (the lower
target. Because the conditions, including the field of play, abdomen). Though, the archer should be careful when
will be different for each event the archer should select doing this for the upper body (chest) may float upward at
the position for their aiming point by comprehensively the time of setup when preparing the stance.
analysing the situation as each condition presents itself.
 Recurve Bow Shooting Form 19

12.1.5. The direction of the bow arm. conditions the bow arm and body shake, and the hold-
When the conditions are calm or the wind is not blowing, ing time, becomes extended and a change in the balance
the arm pushing the bow and the centre of the grip always of extending occurs. This takes place because the archer
corresponds to the centre of the target. However, during activates the clicker differently from their normal time in
windy conditions, the deviation of moving the bow arm order to produce a fast release. Because of this occurrence
is not constant and is dependant on the intensity and the equilibrium of the balance becomes uneven, the dis-
direction of the wind, along with, the archer’s ability to tance of extending is reduced and the power of balance
maintain their form during these conditions. At this time collapses. Therefore, the best way to master shooting in
the location of the sight on the target could be floating the wind, even if the extending time has increased, is for
around the red/gold area when the arrow activates the the archer to continue to make sure the original balance
clicker, and the release is made when this movement is is maintained.
taking place. This could cause the archer to make a mis-
take which would influence where the arrow lands in the 12.1.8 The decrease of physical power.
target because the arm pushing the bow will resist in the When the archer tries to resist the wind, the holding
opposite direction of the wind. The power of movement time becomes longer than the archer’s natural time, and
gradually changes in accordance with the power and di- the degree of fatigue of the prime muscles increases.
rection of the wind causing a collapse in the balance of When this occurs the physical power is reduced and the
holding. The archer is influenced by this change of power archer feels tired. This tiredness will have a direct bear-
and tends to modify their rhythm and balance to com- ing on the archer’s concentration which will be signifi-
pensate for the disturbance and a poor shot is often pro- cantly reduced.
duced. The archer being adsorbed in concentrating on
the arrow hitting the centre of the target, often ends up by 12.1.9 Estimating the distance of “aiming off ” for the
throwing the bow arm in an endeavour to force the arrow power of the current wind.
back on line. During windy conditions the archer becomes apprehen-
sive about where they should aim to get the arrow to land
12.1.6 The change in holding time. in the centre of the target. It is difficult for an archer to re-
As the method of contest changes, and the time the arch- member all the peculiarities about the wind along with the
er has to shoot their arrows reduces, the whole time of the direction and intensity. So they estimate a position where
shot is reduced. This in turn reduces the time the archer they should aim their sight by judging the situation of the
has for each element of setting up the shot, consequently wind and conditions for each contest. An archer also de-
the extending time can be significantly reduced. In windy velops a “feeling” about the conditions at a contest and
conditions the extending time naturally increases which comes to rely on each new “feeling” as they arise. There
creates problems as it becomes difficult for the archer to are times when an archer actually hits the point where
exercise the release in their normal and confident man- they placed their sight even when the wind is blowing
ner. What is most important is that the archer produces a quite strongly, and conversely, sometimes the release may
short and confident extending time after fully mastering be conducted when the sight is further out from the point
the ability of producing a stable platform. where the archer wished to release the arrow, and still the
arrow lands in the centre of the target. Because of these
2 3 4 5 6 7
Remark
Seconds Seconds Seconds Seconds Seconds Seconds problems there are many occasions where an archer loses
Before A little Quite Urgent their judging ability and competes in the contest without
Uneasy Stable Stable Uneasy
correction uneasy uneasy holding
having any confidence. The wisest way for an archer to
After A little
correction
Uneasy Stable Stable Stable Stable
uneasy
Uneasy cultivate the habit of making an accurate judgement, of
how far to aim the sight off the centre of the target, is by
believing in their judgement and ability during the con-
12.1.7 The change of extending time.
test and to produce strong and powerful shots.
When the clicker is activated in accordance with the
archer’s natural or favourite time their own left and right
balance is accurately accomplished. However, in windy
20 FITA Coaching Manual Intermediate Level

12.1.10 When the wind is gusting or suddenly be- three archers. It is essential to consider all aspects includ-
gins to blow. ing: the psychological well being, the extending time and
There are archers that do not like shooting in the wind the ability to adapt to the wind etc. of each archer.
and become uneasy because of it. The wind can induce an
archer to make mistakes which in turn reduces their over- 12.2 Measuring the archer’s ability to adapt to con-
all performance. It is possible that these archers will lose trolled aiming in the wind.
confidence during a contest and fail because of the wind. The coach must know the archer’s ability, method and
However, the wind also causes other archers, in the con- habit to adapt to “aiming off ” from the centre of the target
test, to make errors; it is the archer that makes the least er- in windy conditions before introducing this procedure.
rors that wins the contest. Just believe the wind is the god-
dess of fortune for you. You will find that if you develop 12.2.1 Ability and consistency of the point of “aim-
the thought that the wind will be favourable to you, and if ing off ” from the centre of the target during
you do not let the wind worry you during normal practice windy conditions.
time and practice in the wind, the uneasiness of shooting In conducting the “aiming off ” sighting procedure there
in the wind during a contest will soon be overcome. will be times when the archer will be uneasy or even un-
certain, and will make many errors. If an archer makes a
12.1.11 When change of team tactics during a team sight change in advance of considering all the elements
round contest. the arrow will not land in the centre of the target. Now,
When the wind blows during a team round the archers if the archer uses this information and “aims off ” in the
must forget what each of the other members in their opposite direction by a similar distance that the arrow
team has to do and not become worried as to whether landed from the centre of the target, it is likely that the
one of them will make an error due to the wind. The next arrow will now land in the centre of the target. If the
archers should not give each other any advice about how archer calculates the measurement by changing the direc-
far to aim off from the centre of the target as all archers tion of the shot i.e. “aiming off ”, the coach can identify the
and equipment perform at different efficiencies, if ad- archer’s problems and can implement a training routine
vice is given this could become counter productive and to remedy the situation.
cause unnecessary errors. An archer’s observation of the
flight of an arrow and making a judgement about how 12.2.2 Considerations regarding how much to “aim
far they should “aim off ” from the centre of the target off ” from the centre of the target.
can be a great help in executing a good shot, but it must 1. To what extent do you “aim off ”?
be their own decision without any other archer’s input. 2. Should you “aim off ” for these conditions? If not,
If an archer gives advice but makes an error themselves, why not?
the archer following them will become unclear of where 3. What direction and aiming point would give most
to aim and will possibly make a similar mistake. In a confidence to hit the centre?
team contest the best method of leading a team to suc- 4. What is the direction of the wind that you dislike
cess, is for each individual archer to exercise the maxi- most?
mum concentration on their own performance. During 5. What is the direction of the wind at the time of “aim-
a team round the team coach must also be aware that if ing off ”?
they give a piece of advice, of where to aim, directly to 6. What is the direction of shooting at the time of the
an archer this could put doubt in their mind. This could release?
interfere with the archer’s concentration and produce a 7. What is the archer’s general picture whilst observing
reduced performance. the wind at the time of “aiming off ”?
Also, when the wind is blowing the archers in the team 8. How much is the deviation of distance between the
should pay attention to the order of shooting. It is good place the arrow landed in the target and the position
practice to decide the order of shooting which will be the archer expected the arrow to hit by “aiming off ”?
most effective; this order may be different when it is windy 9. Considering the above situations, the archer may de-
to that when the weather is calm. This differing shooting velop a psychological problem when confronted with
order should take into consideration all the traits of the a tricky wind condition during competition time.
 Recurve Bow Shooting Form 21

12.2.3 Measuring the judgemental ability regarding victory or defeat. Therefore, in extreme weather condi-
the direction of the wind. tions most archers become worried about their perform-
During windy conditions, the archer discusses with the ance during such a competition. Archers should change
coach the strength of the wind and where they should aim this concept of thought; this is because no matter how
and release to get their arrow to hit the centre of the tar- strong the wind blows the conditions are the same for
get. If the intensity and direction of the wind is calculated all competitors. Most archers who worry about the wind
by means of the above method, to a certain degree, the usually fail in actual competition. If they had trained suf-
coach can identify how much deviation and judgemental ficiently in preparing for the wind they would be able to
ability the archer has and develop this area during their adapt to all changing conditions. Only adapting the arch-
normal training period. er’s training routine, for shooting in the wind, outside of
competition will make the archer confident of shooting in
12.2.4 Observing the archer’s extending time. the wind during a competition. An archer who fails dur-
If an archer takes note of the direction of holding power, ing windy conditions should discuss this with their coach
balance and the change of stance etc. when the holding and together discover the cause for the failure and find a
time is lengthened as a result of the wind, they can coun- remedy for the problem. As the wind is natural and not
ter many problems. With this knowledge an archer can artificially made it is difficult to anticipate the direction,
prepare for windy conditions through adaptations to their power or angle of the wind in advance. Consequently
training routine. When an archer shoots quickly because only a thorough and composite training programme, in-
of windy conditions it is likely that they will introduce corporating these elements, will ensure the archer is fully
many errors, this in turn will affect their mental prepara- prepared for all weather situations when they are encoun-
tion psychologically and make them uneasy. Therefore tered during competition.
the coach should anticipate and identify this condition
advance, and supplement the archer’s training routine by 12.3.1 Training for physical power.
incorporating and practicing the necessary skills. 12.3.1a An exercise of repeatedly drawing the bow for a
given set.
12.2.5 Evaluating the psychology of the archer. During windy conditions the extending time can be
A coach needs to know, in detail, the psychological state longer than when shooting in calm weather conditions.
an archer when they shoot normally, and any psychologi- Due to this, the main muscles that are used to draw the
cal change when they “aim off ” during windy conditions. bow become tired quite rapidly and the balance and ex-
This can be done by consultation or by questionnaires. tending power etc. collapses and mistakes begin to be
Some archers may find it difficult to speak about this con- introduced. Therefore, a training routine for drawing the
dition or their method of dealing with it because of their bow, including the extending time, should be conducted
pride. However, it is imperative that the coach discovers by slightly lengthening the time the bow is drawn to that
everything about their archer’s method of “aiming off ” when shooting in normal conditions. An exercise routine
and the effect this has on them psychologically as this will is outlined below:
become a great help in preparing for the next contest.
Drawing Recess Drawing Recess Drawing Recess Drawing Recess

12.3 Methods of training in preparation to shooting 7 2 7 2 7 2 7 2

Seconds Seconds Seconds Seconds Seconds Seconds Seconds Seconds
in the wind.
Archery competition has gone through the double FITA
Round and the Grand FITA Round etc. and many chang- The archer draws for 7 seconds, then returns to the
es have taken place and currently the Olympic Round of state of set-up and repeats the process continuously. If
modern times is the favourite. During the past double the archer can practice this for 8 to 12 times their physi-
FITA Round, there was time for archers to observe the cal power is sufficient, this will become one set. For this
wind and adapt to it. However, in the present Olympic exercise to be effective it will be necessary for this routing
Round Team event, the archer shoots only 9 arrows and to be practiced 3 to 5 sets a week.
in the case of an individual contest the archer shoots 12
arrows, and the wind or rain becomes a decisive factor for
22 FITA Coaching Manual Intermediate Level

12.3.1b The drawing of a bow and holding at full draw maintain an accurate and continual sense of direction
in excess of the time for a normal shot. during the sessions of normal training.
The archer draws the bow, as far as they can, using their
normal and proper stance, then holds at full draw for as 12.3.5 The adaptation of changing the extending
long as the stance stays correct. The archer will do this time.
three times for one set, and practice this routing for 3 to In general, most archers tend wait while the wind is blow-
5 sets 3 times per week. During these sessions the archer ing and when there is a lull in the wind shoot quickly. This
should maintain drawing the bow further than their nor- is the most ideal method and well known by most archers.
mal arrow length but maintaining the balance of extend- But the reason why it is important to adapt to the wind,
ing and the direction of power, these training sessions and practice for this situation, is that the archer should be
should be recorded on their normal training record card. prepared for the worst conditions at all times. If an archer
has only 10 seconds left on the clock and they still have
12.3.2 Training for the ability to aim at various points one arrow to shoot, there will be only one chance to set
around the target face. up correctly and shoot it, there is no time for a second
Since it is difficult to predict the direction and intensity chance. Even if there is no wind the archer should prac-
of the wind, the archer should cultivate the ability to aim tice so that the balance and direction of extending cannot
their sight at all points around the target face with con- be destroyed even if they intentionally lengthen their ex-
fidence. Also the archer can move their sight in, or out, tending time. And conversely, the archer may well prac-
two, three or four turns, then “aim off ” so that the arrow tice reducing the extending time during practice. Dur-
hits the centre of the target. In this way the archer receives ing a team event, if archer number 1 or number 2 delays
training by sighting in many directions and they do not their shooting this reduces the time the archers following
feel uneasy when the sight pin is not on the centre of the have to shoot their three arrows, and need to shoot quite
target face, this also trains the archer to keep an accurate quickly, which maybe outside their normal shooting pat-
direction of power. Even when it is not windy, sighting tern. To prepare for this likelihood archers should con-
and aiming at different locations around the target face duct several training sessions of variable timing condi-
can be conducted. tions in preparation for such occasions.

12.3.3 Developing a sense of unity and direction of 12.3.6 Maintaining the balance of extending.
extending when “aiming off ”. During windy conditions the balance of extending var-
At the time when sight aiming at various points around ies quite a lot compared with shooting on calm days. The
the target is being conducted, and even if the archers reason for this is the movement of the body caused by the
“group pattern” is in the centre of the target, the direction wind lengthens the time of extending which in turn causes
of extending should be in a direct line to the location of the archer to struggle to hold the sight on the given aim-
the “aimed off ” position on the target face. There should ing point. During this time archers should not conduct
be a sense of unity between the direction of extending the extending by artificial force i.e. using muscles that
and this aiming point. should not be used to conduct the extending (biceps), or
by curling the fingers of the string hand to get the clicker
12.3.4 The relationship between “aiming off ” and the to activate. Even if the time of extending lengthens, arch-
follow through. ers should produce a mastery of the holding balance so
When the wind is blowing it is imperative that the archer that a good shot is produced, if the holding balance is not
maintains the power line when extending. If the power maintained the shot can be ruined.
line is not maintained: the bow arm shakes and the sense If an archer feels or observes a change in the relation-
of direction of power can be lost. Consequently, the bow ship of the height of the bow shoulder and that of the ar-
arm will collapse at the time of the release and the arch- row, along with any movement from the present position
er tends to lose control of the bow arm. This undesired of the chest, they should seek help from their coach to
movement can ruin the archers contest and the rhythm of remedy the situation before any unwanted problems de-
competition is destroyed. The movement of the bow arm velop.
when the wind blows can be very lively. Archers should
 Recurve Bow Shooting Form 23

12.3.7 Cultivating the ability to judge the wind char- during the competition. The reason for this is that on oc-
acteristics. casions the wind may change direction quite suddenly. It
When the wind is blowing during practice time, it is a com- is wise to observe all items that can measure, or indicate,
mon practice for archers to aim at the centre of the target wind direction or conditions and choose which gives the
and then move their sight to compensate for the deviation most reliable information and refer to it.
caused by the wind. This is not a good practice; at this time
it would be better for the archer to “aim off” while shoot- 12.3.9 W hat to practice during open practice time.
ing to get the arrow to hit the centre of the target. During Determine the location of “aiming off ” from the centre of
a competition there is no time to practice sight aiming at the target classified by distance.
other points around the target, the archer’s judgement must 1. Measuring the intensity and direction of the wind
be accurate before shooting the arrow and the archer must classified by time.
have confidence the arrow will fly to the centre of the target. 2. Observe the arrow flight of other archers and consider
During normal practice times, the archer should be made any anomalies.
aware of the importance to cultivate the ability to judge how 3. Check the operation of any weather vane or flags in
much to “aim off” for differing wind strengths and condi- the vicinity.
tions, and they should strive to cultivate this ability. 4. Watch other archers to see if they shake or shiver as a
result of the wind.
12.3.8 The observation and information gathering 5. Consult with fellow team members and coach about
about wind conditions of a sports ground be- the intensity of the wind.
fore taking part in a competition. 6. Make comparisons between the weather conditions
Many archers and coaches are interested to gain informa- at the auxiliary practice ground and sports competi-
tion about the wind direction and intensity in the sports tion ground.
ground where their next competition is to be held. A good 7. Make an observation of the wind conditions of the
indication, when at the competition ground, is to see any competition field that will be used for the finals, the-
weather vanes or flags that may be fluttering in the vicin- ses targets could be placed in the centre, or to the side,
ity, and to calculate their movement intensity and direc- of the field.
tion. Another indication of how the weather is affecting
arrow flight is to watch other archers’ arrow flight during The archer should observe and react to the wind rather
the practice time. A good coach will collect a lot of infor- than concentrating on arrow flight at the time of open
mation from many people about the site before the com- practice.
petition begins. There are many differences, depending
upon the season and/or layout of the sports ground. For 12.3.10 Reference to other archers’ arrow flight at a
some prestige competitions, such as the Olympic Games, competition.
extra stands or structures are assembled. You may know When the wind is blowing it is good practice to refer to
the ground, or even have competed there before, but these other archers’ arrow flight. This can be very useful espe-
new structures will have an effect on wind conditions cially when the weather vane changes direction or the
should it blow during the event. Sometimes the direction fluttering of the flags changes intensity. It can also be very
of the wind changes; this will be most noticeable during useful during a team event, the archer who shoots first
a seasonal change. With regard to a major competition, should decide, after considering this information, how far
such as the Olympics, the coach should observe the wind off centre they should aim so that the arrow lands in the
and weather characteristics about one month before the centre of the target. The other team members then watch-
competition and choose a similar site on which to prac- ing this arrow flight and seeing where it landed in the
tice. During this practice time it is necessary to layout the target can make calculations to benefit themselves when
field in a direction so that the wind direction will be simi- they shoot. If an archer stands on the shooting line then
lar to the wind direction of the forthcoming major com- tries to calculate where to aim, their mind will introduce
petition. Also during this practice, It is also necessary to many conflicts and their judgement ability becomes un-
change the direction of shooting occasionally so that the clear. But conversely, if the archer has already calculated
archer will be prepared should the wind change direction where they should aim before they come to the shooting
24 FITA Coaching Manual Intermediate Level

line and the wind changes in intensity or direction, it will tion that has been thoroughly tested in windy conditions
not be too difficult to calculate a new aiming location. in advance of the competition.

12.3.11 Advice from a fellow archer or the team 12.3.15 Selecting and tuning the equipment.
coach during practice times. In windy conditions it is possible the position of sight
During normal practice times for team competition, aiming and the selection of accessories will have an ef-
archers should not give advice to each other about where fect on the tuning of the equipment. The weight of the
to aim, even the coach should not give this advice. This arrow point, the fletching type and size, the form of the
is because each archer’s equipment and power of shot arrow etc. are directly linked to good arrow flight and the
will be different and therefore aiming points will differ. outcome of the archer’s performance. Also, the weight of
However, other archers or team members can pass on the bow and the selection of the stabiliser system have a
valuable information i.e. the actual flight of their arrows. direct bearing when shooting in the wind and the archer
If an archer watches the arrow flight of their colleagues, may need to consider the choice selected for any particu-
calculations can be made to assist their decision on where lar occasion. Especially, consideration should be given to
they, themselves, should aim. the compatibility and tuning of the plunger button, and
This will be beneficial when taking part in team events the direction of the wind, should be thoroughly checked
during competitions. This practice will develop a sense to ensure an efficient and smooth operation.
of unity in aiming even though the thoughts are differ-
ent, and it will reduce the conflict of judgement and the 12.3.16 Preparation, straightening out, and practice
rhythm of competition will not be destroyed. prior to, and after, a competition during windy
conditions.
12.3.12 Imagery training. When the wind blows the archer’s attention to the stance
When the wind is blowing an arrow does not fly in a becomes distracted. Therefore the archer should practice
straight line to the target, so an archer becomes consider- and concentrate on their stance shortly before the compe-
ably uneasy psychologically. Therefore it is good to prac- tition begins. Also, after the competition is over the archer
tice imagery training by picturing in ones mind the view should practice at a short distance the art of producing a
of an arrow as it flies through the wind but still hits the good stance. This is because they should be prepared for
centre of the target. the next competition. There are many situations where the
body forgets a “sense” very easily and comes accustomed
12.3.13 Adaptation to a momentary change in the to a new and sometimes incorrect body position. There are
direction of the wind. many and various methods of rectifying this situation and
If the archery training field is large enough and if it is safe may seem to be complicated, but archers should not think
to do so, a good training aid is to have a target at each end of them as being complicated. With good training the arch-
of the field. The archer shoots their arrows at one target er can construct a habitual and reproducible action that is
then collects them; they turn round and shoot their ar- quickly achievable if the time lapse between producing the
rows back down the range to the other target. This will errors and formulating the correction is not too long.
have the effect of shooting in constantly changing wind During a competition many actions are made sub-
direction and conditions. consciously. Many years ago we saw the case of an archer,
Jin Ho Kim (currently a professor at the College of Ko-
12.3.14 Choosing the right clothing for shooting in rean Physical Education) where although she was “aim-
the wind. ing off ” we could observe that when the direction of the
When choosing clothing for shooting in the wind, it is wind changed her body movement and state of holding
important that no part of the clothing, i.e. the collar changed. This was possible because of her strict training
or sleeves etc., hinders or affects the path of the string. routine, in all weather conditions. The most important
Sometimes the sound of the sleeves fluttering can have point is for the archer to practice in the wind, come to
an adverse effect on the archer’s concentration and cause respect it and not to be afraid of it, and to create a sense of
degradation in the quality of the shot. The archer should conviction that the wind will always help you.
prepare for the wind and choose a uniform for competi-
FITA
Coach’s
Manual

STANDARD Bow
Module

Intermediate
Level
 Limitations of these bows should be realized and arch-
FITA Coaching Manual ers using them should be encouraged to shoot distances
Intermediate Level that are appropriate to their ability. Shorter distances will
allow archers, using these bows, to concentrate on acquir-
ing the required skill level without the added stress of not
Module hitting the target.
Tuning of this equipment is limited by the attachments
allowed for competition and should be kept to the fun-
STANDARD BOW damentals so as not to confuse the archer. The only tun-
ing that is required are basic adjustments to the nocking
point, centre shot and brace height. Also ensure arrows
Coaches notes for the Standard Bow__________ 2
are of the correct spine (see descriptions further below).
FITA Standard Rules____________________________ 2
A Standard Bow should not be up-graded with more
FITA Standard Bow Equipment_______________ 3 complicated attachments until the archer’s basic form has
String___________________________________________ 3 been established and is consistent. To avoid confusion
Finger protection_ _____________________________ 3 the Coach should introduce attachments one at a time
Bow length_____________________________________ 3 rather than fitting two or three new items together.
Stabilization___________________________________ 4 As the majority of archers begin their archery devel-
Arrow Rest_____________________________________ 4 opment with the Standard Bow they should be coached
Brace Height___________________________________ 5 using the available information in the Entry Level Coach-
Bow sight_______________________________________ 5 es Manual. The information contained in this manual will
Draw check indicator_ ________________________ 5 enable the coach to establish the archer’s fundamentals of
Audible Draw Length Check Indicator_ ______ 7 correct shooting form.
When to introduce shooting with clicker?_ ___ 7 Coaching an archer with this equipment will enable
Tuning of a standard bow______________________10 the archer to develop the basic skill required to acquire
a higher level of competence without concerns about
Coaches notes for the standard bow equipment problems.
The Standard Bow Division was introduced by FITA to Coaches should encourage archers to practice with a
allow Member Associations, whatever their Country’s Standard Bow until their form has developed to the stage
level of technical and economical development, to engage where their basic style has become consistent and repeat-
in the sport of Archery at low cost with equipment that able.
was relatively simple. Introduction to competition should be promoted us-
The Standard Bow, as defined for competition by ing this equipment, as there are divisions in tournaments
FITA Rules, is the bow that is acquired by the majority of and awards available that are commensurate with the in-
archers as their first bow and as such should not be over dividual’s ability.
looked in the development of the archer’s fundamental By the time an archer reaches an intermediate level
form/style. a Standard Bow will have outlived its usefulness for the
Because the Standard Bow is a basic bow without any archer’s future development and it would be time to con-
extraneous attachments archers can concentrate on the sider investing in up-graded equipment.
Coach’s development strategy without the added prob-
lems of doubt associated with complicated bow attach- FITA Standard Rules
ments. The bow will be of a simple design, either a take-apart type
Bow weight should be carefully considered and kept (with wooden or metal riser, no shoot-through type) or
to a weight that is conducive with the archer’s ability to of one-piece construction. In both types of bow the limbs
correctly control the bow. A too heavy draw weight will will be of wooden and/or fibreglass construction.
hinder the archer’s ability to learn the correct basics of • The bowstring material may not be of a higher speci-
form. fication than Dacron.
 Standard Bow 3

• The arrow rest will be of a simple flexible or rigid de- FITA Standard Bow Equipment
sign and it will be non-adjustable. A simple nonadjust- String
able pressure point may be used but will be placed no The string must be made from Dacron. This material is not
further back than 2 cm from the throat (pivot point) stable in as much as it stretches during use therefore:-
of the handle. • The bow should be strung and left to stand until the
• One simple draw check indicator, audible or visual, string stretches. The brace height will vary until the
may be used. string stabilizes.
• The bow sight will be of simple construction and • Having the bow resting in full sunlight will stretch the
must not include any vertical rack or pinion or screw string a remarkable amount and can change the whole
type of micrometer adjustment. Lateral (windage) ad- bow setup and its efficiency.
justment may be made by use of a screw type adjuster.
The sight and any attachment to which it is fixed must Finger protection
comply with the Note below. The sight point may not Archers should be encouraged to use some form of finger
be a fibre optic type. protection. Constant drawing of the bow without finger
• Any stabilization used must comply with the Note protection will cause problems with fingers that will in-
below. Torque flight compensators (TFCs) must not hibit the release process.
be used. For Target Archery “finger tabs” are preferable to
• Arrows must not exceed a specification of XX75 or “shooting gloves”.
equivalent, and will be of an equivalent price range
and performance. The nocks will be of simple con- Finger tabs should not extend beyond the fingertips when
struction, either conical or insert fitting. The points the fingers are placed around the string.
will be conical or ogival in shape. The vanes will be of
soft plastic material or of natural feathers.
• Finger protection must not include any form of stiff-
ening or locating platform or similar or any device to
help hold, draw and release the string.
• Field glasses, telescopes or any other visual aid must
not be used for spotting arrows. Shooting spectacles
must not be used.
• Accessories that are permitted include braces (arm
guard), dress shield, bow sling, belt or ground quiver
and tassel. Foot markers may not protrude more than
1 cm from the ground.

NOTE: The unstrung bow complete with permitted ac- Bow length
cessories (stabilization when extended in any direction) The length of a bow is measured from the string nock
must be able to pass through a hole or ring of 12.2 cm in- on the top limb around the back of the bow to the string
side diameter ±0.5 mm. nock on the bottom limb The length of the bow deter-
mines, to a large degree, the string angle at the drawing
The FITA STANDARD ROUND consists of 72 arrows fingers which, if too sharp, produces difficult releases and
shot in ends of 3 arrows at the following distances: – pinched fingers or arrows.
50 meters–36 arrows It also determines the energy stored at a certain draw
30 meters–36 arrows length and contributes to the performance of the bow.
Target Face to be a ten-zone 122 cm at both distances. Suggested bow length for Target Recurve Bows range
from 62 inches to 70 inches.

Draw length Bow length

up to 25 inches – 62 inches
4 FITA Coaching Manual Intermediate Level

25 to 26 inches – 64 inches • The pressure point allows the arrow to be pointed

26 to 27 inches – 66 inches approximately half an arrow width outside the string
27 to 28 inches – 68 inches when the string is aligned down the centre of the
over 28 inches – 70 inches bow.
If an archer with a long draw length were to use a short
bow, apart from the damage that could be done to the Depending what kind of riser is used the arrow rest may
bow, the string angle created at full draw would cause need an underlying cushion to achieve the necessary off-
pinched fingers making a clean release extremely difficult. centre position of the arrow. The off-centre position has
On the other hand a bow that is too long for an archer to compensate for the effect of the finger release with its
most probably will not reach its full efficiency, launching string reflex which will show up with novices more who
the arrows too slowly resulting in a rather high trajectory tend to have a more explosive release than with advanced
line. archers who should be able to release smoothly.
To get a proper off-centre position do the following:
Stabilization at first you have to check if the bow is truly aligned in it-
Due to restrictions on stabilization (according to FITA self. With a ruler or a bow square you measure the width
rules for the standard bow) it should be limited to a small of the upper and lower bow limb where it meets the limb
weight low on the bow to allow the bow to tip forward pocket. Divide by 2 and make two marks 1-2 mm on ei-
rather than backward on release. ther side of that measured middle mark on either bow
Extra stabilizers will add weight to the bow to enable limb, see figure 2.
archers to become accustomed to the extra weight when
they update their equipment. A heavier bow is easier to be
held steady whilst aiming, it is also more stable on release
as it helps to reduce the effect of the string reflex on the
bow; furthermore it is not so much affected in windy con-
ditions. In using stabilizers for shooting in the standard
bow division one must keep in mind that the unbraced
bow with its equipment including stabilization has to fit
through a hole of 12.2 cm diameter.

Arrow rest
As the arrow rest and pressure point are not adjustable,
ensure that: -
• If a simple pressure point is used the arrow sits in the
centre of the pressure point. This can be achieved by
positioning the arrow rest correctly in a vertical direc-
tion, see figure 1.

Figure 2

Now, fix the bow in a vertical position and load with an

arrow; stand firmly about one meter back from the string,
close one eye and see the string lying in between these
two marks on either limb. Now, without any movement,
focus on the point of the arrow and see where it is lo-
cated in relation to the string. With right-handed archers
Figure 1 the right edge of the point should slightly touch the left
 Standard Bow 5

edge of the string; in other words: the point of the arrow At some point between the recommended tolerances
should completely be on the left side of the string (vice the bow will sound quieter and the arrow groups will be
versa for left-handed archers), see figure 3. tighter, this will be found to be the best brace height for
the bow. To find this point the brace height should be al-
tered by varying the string length, this can be achieved to
some degree by twisting or untwisting the string.
The brace height influences the initial horizontal
bending of the arrow during the early stages of flight, as it
changes its dynamic spine of the arrow (see below under
arrows).

Bow sights
The use of a simple Bow Sight will enable the archer to
get consistent aiming geometry and thus achieve a tighter
group of arrows on the target face. A short sight extension
Figure 3 may be used keeping in mind that it must fit through the
afore-mentioned hole when mounted.
Most simple arrow rests that include some form of pres- The quadrilateral method of aiming is recommended
sure point and are unable to be adjusted in any way, are for use with a Bow Sight. Concentration on the Bow Sight
able to be fitted to comply with the above requirements. alone will not give the archer the consistency they require,
These arrow rests are made out of plastic material thus the Coach should emphasize the importance of: -
the pressure point will wear off and get thinner and thin- • A consistent facial reference as the back sight: i.e.
ner thus reducing the off-centre position of the arrow the alignment of the front and rear of the arrow in re-
with the time. Also the part of the arrow rest where the spect to the target to avoid vertical errors. An impor-
arrow actually rests on will get a groove thus imitating a tant factor is the tip of the nose and its point of con-
nocking point that is too high after a few months of in- tact with the string. The side of the nose does not give
tense shooting. This especially happens when the archer such a correct aiming geometry, as an archer cannot
is using the heavier aluminium arrows which are the only always be sure that the same part (referring to the up
ones allowed with the standard bow. and down position) of the string touches their nose;
again, highs and lows will occur.
Brace height • String alignment: i.e. alignment of the string with
The Brace Height of the bow is the distance, measured at the same position on the bow for each arrow to avoid
right angles, between the string and the grip pivot point horizontal errors.
(the deepest part of the grip) of the bow.
Altering the length of the string will vary the brace Right to left head movement will cause variation to string
height of the bow. Lengthening the string will lower the alignment.
brace height and vice versa shortening the string will in-
crease the brace height. Draw length check indicator
General Bow manufacturer’s recommendations for A Draw length check indicator is a device fitted to the
brace height are: - bow to indicate to the archer that all arrows are drawn to
a predetermined length.
Bow length Brace height The introduction of a draw length check indica-
66 inch – 8.25 to 8.75 inches tor too early in the archer’s development will inhibit
68 inch – 8.5 to 9.25 inches progress. A draw check indicator should not be placed
70 inch – 8.75 to 9.5 inches on the bow until the archer’s style has developed to the
stage where the archer is able to consistently increase
The best brace height for each individual bow will be back tension during and after the sighting phase of the
found somewhere between the recommended figures. shooting sequence.
6 FITA Coaching Manual Intermediate Level

With the draw length check indicator the archer gets the tip of the arrow at full draw, see figure 6. The mirror
the guarantee that the arrows have always been drawn should not be mounted to inhibit the archer’s ability to
back the same amount. According to the physical laws see the sight pin.
shown in a force-draw curve the same amount of energy
is transferred to the arrow at the point of release with each
shot, see figure 4.

60
55
50
45
40
Weight in pounds

35
30 Figure 6
25
The archer’s draw length will be consistent if the tip of
20
each arrow can be seen to be drawn to the same reference
15 point on the bow.
10 The archer’s draw length will consistently be the same
5 with each arrow if the tip of the arrow point or the front
cut end of the arrow as reference points is seen in the same
0
Dacron
9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
0 4.6 8.1 11.2 14.1 16.6 18.9 20.9 22.6 24 25.5 27.1 28.7 30.3 31.9 33.5 35.3 37.1 39.1 41.2 43.5 45.9 48.4
area in the mirror; this may be its lower or upper corner
Draw in inches or wherever is convenient for the individual archer. When
using such an indicator the archer must learn to come to
Figure 4 full draw under control with the mirror and only then fo-
cus on aiming. This is again best practiced, when draw-
The shaded area shows the amount of energy stored by ing back with the eyes closed, when at dull draw open the
the bow. eyes and check where the arrow or its reference point is
Due to the law of gravity the trajectory line of the ar- situated in the mirror.
row flight will consequently be the same with each shot. It is strongly recommended not to switch the focus
This is particularly important when shooting longer between mirror and target as firstly this destroys concen-
distances and is a pre-requisite to get high scores, see tration on a proper shot performance and secondly tires
figure 5. the archer’s eyes especially when they are focusing on the
target butt (with the sight pin seen blurred) and not on
the sight pin (with the target face seen blurred) for their
aiming. Unfortunately, shooting with a mirror gives the
archer one more visible point for the eyes to focus on;
this can interfere with the aiming process in a very un-
comfortable way so that the archer is disturbed in achiev-
Figure 5 ing a smooth and ongoing shot sequence.
To prevent back tension from coming to a stop at full
Draw Check Indicator draw the archers should learn to slow down with their
Visual Draw Check Indicator backward movement of the string when the front cut end
A Visual Draw Check Indicator is a small mirror (ap- of the arrow can be seen at the lower rim of the mirror
proximately 0.75 × 0.5 inches – 20 mm × 12 mm) which and then focus on aiming whilst continuing with increas-
is mounted in the bow window, as high as possible and at ing back tension. This prevents the archer from creating a
an angle of approximately 45°, to enable the archer to see static form of release.
 Standard Bow 7

The disadvantages of this type of indicator are: Its tension should be strong enough to create a well audi-
• The archer should concentrate visually on the tar- ble “click” but not so strong as to press the arrow into the
get at full draw and not on the draw check indicator. pressure point thus reducing the off-centre position.
Eye muscles will tire, as the use of this indicator will Also the side pressure exerted by the clicker should
require more eye movement i.e. the eye has enough not excessive, but is strong enough to enable an audible
on which to focus with string alignment, sight and indication to be heard at the desired draw length.
target. This style of Draw Check Indicator ensures that back
• Increase in back tension may stop when visual refer- tension is being increased at the time of release.
ence indicates that the arrow point has reached the The advantage of a clicker is that the optical system
reference point. of the body gets a certain relief through an audible com-
mand. A critical point in shooting with a clicker is to hold
This type of Draw Check Indicator is best suited to being the sight pin into the centre of the target face and having
used as a training aid to help the archer to determine a everything else ready at the time when it clicks.
consistent draw length. How to shoot with a clicker: for the last few centime-
tres before the archer comes to full draw the backward
Audible Draw Length Check Indicator movement of the release hand should slow down, at the
An Audible Draw Length Check Indicator, known as a same time go on with increasing back tension and finding
clicker, is a metal strip, approximately ¼ inch (6 mm) the reference points of the face and correct aiming proce-
wide, attached to the bow window in front of the ar- dure, finally immediate release the string when the “click”
row rest in such a manner as to allow the arrow to be is heard. The archer should release the clicker through
loaded underneath the clicker while being nocked on a continuous and smooth coming to full draw, and the
the string. clicker should then be the command for the archer to im-
At full draw, back tension is increased until an audible mediately release.
“click” is heard as the clicker hits the bow riser when the When archers start using a clicker they should first
arrow has been drawn from underneath it. The “click” indi- have mastered their form so that they have a constant
cates that the arrow has been drawn to the correct length i.e. draw length. At first they should shoot at a butt from 5
the correct draw length has been established. Care should metres, and get used to the sound of the clicker and be
be taken not to use the audible clicker as a release “trigger” able to produce a controlled release. With a coach close
if the sighting process has not been completed. at hand they could try shooting with the eyes closed and
Care should also be taken in mounting the clicker on concentrate on:
the bow to ensure: - a) Constant timing,
• That there is no downward pressure exerted to the tip b) The continuous increase of back tension, and
of the arrow as it is drawn from under the clicker. c) The continuous movement of the release hand after
the release (dynamic release).
The clicker should ideally be mounted as near as vertical
as possible to avoid extra pressure to the arrow tip from Special care should be taken that the archer does not
the front, see figure 7. start “sawing” underneath the clicker (forward-backward
movement of the arrow point) or “freezing” (no more
movement at all) or to stop-and-go, i.e. coming to a cer-
tain point – then focusing on aiming – then start drawing
again for the final millimetre (s) to release the clicker.

When to introduce shooting with a clicker?

Recommendations differ; some say as early as possible
in archery life, others say only after the archer has estab-
Incorrect Correct lished a good form. If an archer has decided to go on with
Figure 7 Recurve equipment they should be encouraged to use a
clicker as early as possible to get used to it, to see it as
8 FITA Coaching Manual Intermediate Level

a natural assistance for a smooth release, and a help for Arrows

producing the same draw length, thus poundage. As draw How to find the appropriate draw and arrow length
check indicator the clicker is always more recommend- According to AMO (American Manufacturers Organiza-
able than the mirror as with the clicker there is one visible tion) the “standard” draw length measurement is deter-
point less to focus on and the flow of the shooting process mined as the distance from the string (or the bottom of
is easier to achieve. the nock slot) to the pivot point (the most inner point)
It can take quite a while until an archer is used to get- of the bow grip at full draw plus (to compensate for an
ting everything right when the clicker activates. Tests average design of the riser) 1 ¾".
have shown that the shorter the reaction time after the To find out an archer’s individual draw length either a
click the smoother the release hand goes back as it comes “measuring” bow with a very light draw weight (about 5
as a natural consequence of the release. To improve the lbs) or an elastic string may be used. Have the archer pull
reaction time it is a good idea to do additional training in back the string together with a full length arrow so that the
other sports like table tennis or badminton. archer comfortably reaches full draw as practiced before.
The use of a clicker may be of special benefit to archers Stand beside the bow and mark the arrow at the position
who are “snap shooters”. They are in fact forced to go on with of the front edge of the riser. This represents the individual
their backward movement of the release hand and come to a archer’s draw length. When the archer’s arrows are to be
solid full draw otherwise they do not get the click. cut, the mirror or clicker position respectively as well as
To get the proper clicker position an archer should the length of the point have to be kept in mind. Thus, it
refer to their correct draw length, and of course, all ar- is a good idea to have a second mark on the “measuring”
rows must be the same length. Have the archer draw an arrow to show you the proper clicker position or the best
arrow and mark where the point stops in relation to the position for the mirror which should already be mounted.
sight window at a full and comfortable draw; this pro- To get good and reliable readings it is recommended
cedure should be done firstly with the eyes closed and to have the archer closing their eyes and repeat the proce-
secondly be repeated a few times to be sure of the cor- dure a few times.
rect position. Be aware that if an archer has not yet prac- It is imperative that all arrows are the same length to
ticed very often and the shoulder girdle is not yet fully maintain a constant draw length when used in conjunc-
adapted to the sportive effort, or when coaching juniors tion with a clicker. Different lengths will also cause vari-
who are not yet fully developed, the clicker position ations in weight, which will cause differing impact points
may vary as a result of the development of the shoulder on the target; hence larger groups on the target.
and upper chest area. Arrows should be matched to the bow by reference to
If the clicker has not been positioned correctly the an appropriate “Shaft Size Selection Chart”. These charts
archer may establish bad habits: match the archer’s bow weight and draw length to enable
the correct arrow, for this combination, to be selected.
a) If the clicker is too close to the archer they may
• Lean backwards. What does mean XX75?
• Develop tension in the drawing fingers. The XX75 is a cylindrical aluminium tube of special alloy
• Switch from a low grip to a high grip intermittently to and comes in different sizes, which concern the outside
get extra length. diameter and wall thickness. The back end of the tube
• Rotate the elbow of the bow arm into the path of the shows a reduced diameter and a nock taper where a nock
string. of simple design can be glued on. It is also possible to get
• Not come through the clicker at all. arrows in different colours and different spines.
Spine is a measure for the stiffness of an arrow. As we
b) If the clicker is too far away from the archer they have the string lying in the first finger crease when draw-
• May establish a high bow shoulder. ing the bow and at full draw the string “rolls”, more or less,
• May bring the head towards the string. over the finger tips at release. This makes the string for-
• Certainly will not use back tension effectively. ward movement, not in a straight line, but in a line simi-
lar to a sine wave. As the nock follows this movement it
makes the arrow bend similar to the movement of a snake.
 Standard Bow 9

This flexing happens throughout the arrow flight until it tre) points for aluminium shafts, Fast Flight string and
hits the butt. For a proper arrow flight we need to have an finger release. For the slightly reduced efficiency of a Da-
appropriate flexing (or the correct stiffness) of the arrow. cron string which we have to use in the standard bow divi-
See figure 8. sion we may subtract 3-5 lbs from the actual draw weight
of the bow to select the correct arrow.
If we have a choice between two different arrow spines
we should take a few facts into account: Normally, we
recommend to opt for the stiffer one, in particular when
we have to deal with youngsters who are physically not
yet fully grown or with beginners from whom we expect
Figure 8 an increase of their draw weight, due to their longer draw
The bending of the arrow during the initial stages of its travel. length as their skill improves; it is much easier to compen-
sate for an over-spined arrow than for an under-spined ar-
To find the proper spine for a certain bow setup there are row. In such cases it should be kept in mind that the wall
many charts or computer programs on the market that thickness has a bearing on the weight of an arrow thus a
will help make the correct decision on which arrow spine heavy arrow may result in requiring a higher trajectory line
to select. than a lighter arrow for the same distance to be shot. For
When measuring arrow spine rating an arrow of 29 indoor shooting that factor might not be of such impor-
inches is used, this is pivoted a half an inch in from each tance but shooting a distance of 50 metres the decision for
end and a weight of 880 grams (1.94 lbs.) is hung in the an arrow should be influenced by that knowledge.
middle. A dial gauge measures the movement from the For competition all arrows should be of the same type
home position of the arrow to the position now reached fitted with identical fletches and nocks. Arrows must be
with the weight suspended. This measurement is calcu- marked, on the shaft, with the archers name or initials.
lated in 1,000ths of an inch to give the static spine rating of We have already learnt what the spine of an arrow
this particular arrow. I.e. an arrow that deflects a ½ inch means; this has to do with the static spine which is just
(0.5 of an inch) will have a static spine rating of 500, and a measure for the arrow’s ability to bend. The dynamic
an arrow that deflects ¾ inch (0.75 of an inch) will have a spine involves additional factors that occur during the re-
static spine rating of 750. lease and flight of the arrow:
Be aware that some of the smaller diameter arrow • The length of the arrow: the longer the arrow the
shafts may be measured at 26 inches instead of 28 inches. weaker it reacts with the same poundage.
This will depend on what type of arrows are purchased • The brace height:
and what specification. • with a brace height being on the upper limit the
On some arrows you may see number like ‘1816’ or ‘2115’ limbs of the bow are more “compressed”; hence
etcetera, this number is part of the spine identification sys- the bow is stronger. Meanwhile the arrow leaves the
tem and means the ‘1816’ arrow has an outer diameter of string at an earlier stage; reducing the power stroke.
18/64ths of an inch and 0.016 of an inch wall thickness, or • with a lower brace height the limbs of the bow are less
the ‘2115’ arrow has an outer diameter of 21/64ths of an inch “compressed”; hence the bow is lighter. Meanwhile
and 0.015 of an inch wall thickness. We should keep one the arrow is driven by the string for a little longer dis-
point in mind: the arrow length in the selection chart does tance until it leaves it; increasing the power stroke.
not include the length of the point but is the distance from This changes the dynamic spine in so far that
the bottom of the nock to the front cut end of the arrow. with the lower brace height the arrow generally
It is interesting to note that increasing the draw length behaves as if it was stiffer due to the decreased
by one inch has approximately the same effect as increas- bow weight which means that a group of properly
ing bow weight by two to three pounds; further calcula- tuned arrows will have a tendency to hit more to
tions can easily be made with the, afore mentioned, com- the left side of the target centre and the bare shaft
puter programs without buying new equipment. (see right under basic tuning) hits more to the left
Many Arrow Selection Chart were formulated for of fletched arrows for right-handed archers (and
modern Recurve bows, standard 7% F.O.C (front of cen- right vice versa for left handed archers).
10 FITA Coaching Manual Intermediate Level

• The point weight: the higher the point weight the The first step is to find the correct nocking point for the
more the FOC (front of centre = balancing point) individual archer: have the archer shoot a few fletched ar-
moves towards the front cut end of the arrow, mean- rows on a distance not more than 18 meters. Then shoot
ing that the arrow reacts weaker. at least 2 unfletched arrows (bare shafts) aiming always to
• The fletching: the heavier the fletching the more the the same point. If the unfletched arrows hit higher than
FOC moves towards the back cut end of the arrow the fletched ones the nock point is too low and the archer
which results in a stiffer arrow reaction. should move the nock locator slightly up approximately a
• The fit of the nock on the nocking point (tight or half millimetre, then try again, and continue until the cor-
loose): if the arrow has a rather tight fit on the string rect result is achieved. If the unfletched arrows hit lower
it will not come off the string cleanly and to a certain than the fletched arrows the nock point is too high and
degree will show a stiffer reaction. But changing the the nock locator should be moved down a half millime-
thickness of a nock point is no way to correct for an tre then try again, and continue until the correct result is
incorrect spine. achieved, see figure 10.

Tuning of a standard bow

Although there are several restrictions concerning per-
mitted accessories for shooting with a standard bow ac-
cording to FITA rules we are not short of using basic tun-
ing methods to get as high scores as possible.
The basic tuning procedure for shooting a standard
bow with aluminium arrows is the bare shaft test.
Normally, we shoot with fletched arrows; the fletching
being useful and necessary for stabilizing the arrow during
its flight as soon as possible after it leaves the bow. The bare
shaft test shows possible deviations of the desired arrow Figure 10
flight that would be compensated by the fletching. This is
not just bad performance of the arrow; it slows down arrow The worst situation is to have a nock point too low as the
velocity, thus creating a higher trajectory line, and in the end arrow will fowl the arrow rest and get deflected upward
will create wider groupings of arrows at a specific distance. when leaving the bow, thus creating a worm-like flight with
Of primary importance is the location of the nock up and down movements called Porpoising. To confirm
point. A suggested starting point is to have the nocking that the nocking point is not too low, the bare shaft may hit
point set so that the bottom of the arrow is approximately about one inch lower than the group of fletched arrows at
5 millimetres above square, taking the vertical line of the short distance. Also it should be remembered that due to
string with the bracing height gauge/bow square exten- the stretching of a Dacron string during a practice day or a
sion resting lightly on the arrow rest. Fix a clamp-on nock competition the brace height will decrease, this will affect
locator in that position, see figure 9. the relationship of the nocking point and arrow rest.
The next step in this test is to check for left and right
impacts of the bare shaft in relation to the group of fletched
arrows. We use again a distance of not more than 18 m for
this test. An over-spined arrow will have a bare shaft impact
5 – 6 mm too much to the left of the fletched ones (we call that “too
90° stiff” for a right handed archer) see figure 11, whereas the
under-spined arrow will hit more to the right of them this
is “too weak” for a right handed archer, see figure 12. For
left-handed archers the opposite direction is applicable. As
a rule of thumb we recommend that the gap between the
group of fletched arrows and the bare shafts is not more
Figure 9 than 3 – 4 inches (7.5 to 10 cm) on 15 – 18 m distance.
 Standard Bow 11

finely tuning procedure which would be the variable dis-

tance or walk-back method.
Set up a target and pin on a piece of card about 7.5
cm square 20 cm from the top. Then place marks on the
ground from 20 to 50 metres in 5 metre increments from
the target. If necessary a second target can be placed in
front of and leaning on the target which is on the stand.
This will allow the archer to shoot from a greater distance
Figure 11 producing a more accurate result. Remember to secure the
second target.
The archer should set the sight on their 20 metre sight
mark; the sight should not be moved again during this
tuning procedure. Stand on the 20 metre position marked
out on the ground and shoot thee arrows at the piece of
card on the target, move back to the 25 metre position and
shoot another three arrows, move back to the 30 metre po-
sition and shoot another three arrows. The arrows may be
retrieved as required, but before they are removed from the
Figure 12 target mark the centre of each group of three arrows with a
target pin, small disc of card or similar.
The overall recommendation is that the bare shaft on 18 m Continue moving back and shooting until the line of
distance should be on a butt with the 40×40 target face arrows/marks reach the bottom of the target, this will nor-
within a line from the ten to the eight at 8 o’clock (for left- mally be after 20 to 25 metres i.e. a shooting distance of 40
handed archers from the ten to the eight at 4 o’clock). to 45 metres, which will be dependant on the efficiency of
If the test gives us a slightly over-spined (too stiff) ar- the bow.
row we do have several means to compensate for this with- After the whole process, connect the lines of target pins
out buying a different weaker set of arrows; we may use: or small discs, which mark the centre of each group of ar-
• A heavier point weight. rows, with one single line from top to bottom. Now, there
• Lighter fletching (e.g. shorter vanes). might be different pictures on the target face as shown below
• Longer arrows (the clicker position should be kept in which give us some important information, see picture 13.
mind).
• Increase poundage.
• Increase the brace height.
• Using a string with fewer strands.

If possible, move the pressure point of the arrow rest (for

right-handed archers: more to the right), pending on the
amount the sight window had been cut out which is more
with metal risers (thus better adjustable with metal risers).
Advice in the opposite direction is valid for slightly
under-spined arrows. The word “slightly” is in bold letters
as an arrow which is definitely one category over or under- A C
spined cannot be compensated for with the changes men- B
tioned above. With such arrows the archer would get fish-
tailing (right-left movement) during the arrow flight.
When the correct arrow and bow setup has been found
with the bare shaft test the archer may go on with a more Figure 13
12 FITA Coaching Manual Intermediate Level

Interpretation of the readings: instances, this has to do with trial and error. They may
B: If the arrow line follows a central line this is the ideal try a change of the brace height within the well-known
condition limits, different fletching, heavier (for example with lit-
A: The off-centre position is to be corrected; for right- tle pieces of lead melted inside the point shaft) or lighter
handed archers the pressure point of the arrow rest point weight, longer or shorter arrows, heavier stabilizer,
should be moved to the right, or use heavier piles in and so on. They should never forget about one important
the arrows. If the line cannot be corrected it may be rule: only change one thing at a time! Otherwise, they
necessary to get a weaker set of arrows. will get a mixture of information with no benefit at all.
C: The off-centre position is to be corrected; for right- Also keep in mind, a change of the bow setup may not
handed archers the pressure point of the arrow rest show its effect after three arrows but it may take longer,
should be moved to the left, or use lighter piles in the possibly only after a full days practice. It is important to
arrows. If the line cannot be corrected it may be neces- make notes on what has been changed; the notes should
sary to get a stiffer set of arrows. be recorded to get an overview of what has been done.
From the knowledge we have so far experimentation can
For left handed archers the movement would be vice versa. follow a completely logical route.
After all that the archer should not hesitate to do a Even within the rather limited facilities in the standard
kind of “ultra-fine” tuning with their bow setup. In these bow division a lot of changes/adjustments are possible.
FITA
Coach’s
Manual

TRAINING PLAN
Module

Intermediate
Level
 Yearly Plan for Adults in Outdoor Target Discipline
Training distribution shown in percentage of time allocated

Module
Oct Nov Dec Jan Feb Mar Apr May June July Aug Sept Objectives
General & specific physical
45 30 30 20 5 5 5 5 5 5 0 0 1A et 1B
preparation
Psychological preparation 5 5 10 5 5 5 10 10 10 15 10 2

TRAINING PLAN
Intermediate Level

Shooting form 55 65 65 50 20 10 5 3

Automation of the coordination 0 20 40 45 45 40 25 20 10 10 4

FITA Coaching Manual

Competition management 0 30 35 40 45 60 65 75 80 5

100 100 100 100 100 100 100 100 100 100 100 100

Yearly Plan for Adults in Outdoor Target Discipline

YEARLY PLAN FOR ADULTS IN OUTDOOR TARGET DISCIPLINE
Technical Preparation Pre-competition period Competition period Recuperation
90
80
70
60
50
40
30
20
10
0
Oct Nov Dec Jan Feb Mar Apr May June July Aug Sept

Percentage of time allocated

General & specific physical preparation Psychological preparation Shooting form Automation of the coordination Competition management

Objectives
1A Important overall physical preparation at the beginning of the season and during the recuperation. Maintain a good fitness during the season.
1B Important overall physical preparation at the beginning of the season and a little during the recuperation. Low during the season
2 Being able to master the basic techniques early in the season and the performance routines in the pre-competition.
3 Period for potential important technical changes early in the season (Oct., Nov.) then refinement of the gesture (March 2 - April 1)
4 Being able to progressively increase the quantity of arrows while keeping the quality of coordination (automate to perform)
5 Being able to maintain the quality of the coordination and the performance routines despite the stress of the competition situation: i.e. being competitive
 Yearly Plan for Youth for Outdoor and Indoor Target Disciplines
Training distribution shown in percentage of time allocated
Per fortnight Oct2 Nov1 Nov2 Dec1 Dec2 Jan1 Jan2 Feb1 Feb2 Mar1 Mar2 Apr1 Apr2 May1 May2 Jun1 Jun2 Jul1 Jul2 Agu1 Agu2 Sep1 Sep2 Oct1 Objectives

General & specific physical preparation 30 30 20 10 10 5 5 5 5 40 10 5 5 5 5 5 5 5 20 20 20 50 50 80 1A et 1B

Psychological preparation 10 20 20 20 5 15 5 5 5 5 5 5 5 5 5 5 5 5 2

Shooting form 50 50 50 30 15 5 10 5 3

Automation of the coordination 10 10 30 40 50 50 45 40 10 50 45 35 30 20 20 20 15 15 15 15 0 0 10 4

Competition management 0 10 30 40 45 50 55 15 40 55 60 70 70 70 75 60 60 60 0 0 0 5

100 100 100 100 100 100 100 100 100 50 100 100 100 100 100 100 100 100 100 100 100 55 55 90

Yearly Plan for Youth for Outdoor and Indoor Target Disciplines
Technical Pre-competition Competition period
YOUTH for
YEARLY PLAN FORRecupe OUTDOOR and INDOOR
Pre competition
TARGET DISCIPLINES
Main Competition Period Competitions in a higher Recuperation
Preparation period ration category
90
80
70
60
50
40
30
20
10
0

Percentage of time allocated

Oct1
Oct2 Nov1 Nov2 Dec1 Dec2 Jan1 Jan2 Feb1
Fev1 Feb2
Fev2 Mar1 Mar2 Apr1 Apr2 May1 May2 Jun1 Jun2 Jul1 Jul2 Aug1
Agu1 Aug2
Agu2 Sep1 Sep2 Oct1

General & specific physical preparation Psychological preparation Shooting form Automation of the coordination Competition management

Objectives
1A Important overall physical preparation at the beginning of the season and during the recuperation. Maintain a good fitness during the season.

1B Important overall physical preparation at the beginning of the season and a little during the recuperation. Low during the season.

2 Being able to master the basic techniques early in the season and the performance routines in the pre-competition.

3 Period for possible technical changes at the start of the season (Oct. Nov.), then small readjustments (March 2, April 1)
Training Plan

4 Being able to progressively increase the quantity of arrows while keeping the quality of coordination (automate to perform)
3

5 Being able to maintain the quality of the coordination and the performance routines despite the stress of the competition situation: i.e. being competitive
FITA
Coach’s
Manual

PHYSIOLOGICAL BASIS
of
ARCHERY
Module

Intermediate
Level
 all the time in spite of fatigue. Although archery does not
FITA Coaching Manual appear to be very fitness demanding, when closely exam-
Intermediate Level ined, both training and competition do demand a certain
extent of long hours of concentration with some ability of
strength, endurance, and postural fine control. During a
national or an international competition, archer is forced
to shoot over 75 shots in a day, where a female archer is to
apply approximately 15-16 kg and male 18-20 kg of force
each time the bow is pulled. This totals up to at least 1125-
1200 kg for females and 1350-1500 kg of force applied in a
single day competition in an intermittent manner against
an opponent under very stressful circumstances. It, there-
fore, is a very demanding event on certain musculature
and abilities to perform well under every possible envi-
ronmental conditions when performed for indoors or
outdoors, providing that everything is equal.
Thus, it is important for the coach to understand the
physiological basis of muscle contraction and strength
development, for shooting and postural form; endurance
for repetitive shooting and long lasting training and com-
petition. Energy development both for aerobic and anaer-
obic work, therefore, is important to explain strength and
endurance abilities.
To understand the basic content of endurance for ar-
I. Introduction chery; the coach has to know the cardiovascular system,
A range of inter-related factors play a role in an archer’s aerobic energy development, and the energy sources that
shooting. One of these factors is referred as the physi- are required for such activity during training and/or com-
ological determinants of the movements performed in petition. To be able to apply pulling force to the string and
archery. Physiological demands of an event depends on pushing force to the bow, in a specific postural form, which
three basic elements of the sport performed at a given complies with a sound technique, the coach has to under-
time; namely: stand how the actin and myosin filaments act under action
• Physio-mechanical movement patterns involved, potential to contract and develop muscle activity. This
• Specific muscle activity performed, short but relatively intensive type of expression of strength,
• Intensity, frequency, volume, and duration involved in also, requires some energy for the muscle to contract. It is,
competition or training. therefore, important for the coach to understand the ener-
getic of the movements that govern archery.
It is important for the coach to understand the physiolog-
ical demands of the event or the training; in terms of work II. The Cardiovascular System
time, intensity, the time and duration of rest intervals, in The cardiovascular system comprises of the heart, lungs,
order to define the conditioning elements for a particular and blood vessels. Physiological responses of the cardio-
archer, and archery itself. vascular system are of primary importance in determin-
This unit will explain and help to the coach the basic ing performance during prolonged physical work. Inte-
physiological elements that require in constructing rel- gration of cardiovascular function is coordinated by the
evant training, both for the archer and for the event. cardiac center, which is situated in medulla of the brain
Archery is described as a static sport requiring general stem. This center is responsible for heart rate, stroke vol-
and specific strength and endurance of whole and upper ume and blood distribution through out the body via
body. Shooting an arrow includes some specific move- nervous stimulation and hormonal involvement. Car-
ment patterns. These patterns occur in the same sequence diovascular function is very much under the control of
 Physiological Basis of Archery 3

psychological stress and as well as by increased physical the heart per minute. In a normal individual CO is
activity level. approximately 5 l.min.–1 (liter per minute) at rest
During short, intermittent, or continuous work blood and may increase to 40 l.min–1 during intensive ex-
is an essential tissue to bring the oxygen, hormones, nu- ercise.
trients, take excess heat, and other elements that are nec- Thus, CO = HR × SV
essary for work. In a normal individual there is approxi- Cardiac output is determined by heart rate and
mately 5-6 liters of blood in males and 4-5 liters in females, stroke volume
and it is not enough to fill all the blood vessels at the same
time. Therefore, there is a rational of blood distribution Together, the heart and blood vessels provide not only
which is regulated by the vessels themselves and by the life itself but the physiological basis of all activity, and the
nervous system. According to the working state of the ability to work and sustain the activity for some duration
organs, the blood is directed by vasodilatation (enlarge- (Figure 1). Under almost all different working states there
ment of blood vessels) or vasoconstriction (narrowing is a fluctuation in HR to help maintain effective blood
of blood vessels) according to the priority of the working pressure within the circulation system. Increase in HR to-
of the organs and muscles during work or rest, which is gether with increase in SV, enhance CO, and thus provide
called shunting of the blood. Figure 1 shows the normal the working muscle with essential supplies of oxygen and
blood distribution in some of the essential organs. Com- substrate to fuel muscular contraction.
ponents of the cardiovascular system, therefore, are very Similar to other muscles, the heart will, also, respond
important, especially during long lasting work. to regular exercise. Training increase the heart’s ability
There is some basic terminology that a coach should to contract forcefully which improves the cardiovascular
know in understanding basic concept that leads up to the system’s capability to distribute blood via an improved
application of terms. They are: capillary network. These adaptations contribute to the
Heart Rate (HR): Heart rate is the amount of performer’s ability to undertake continuous steady exer-
beats the heart performs under rest or work in one cise. This becomes very important in many sports to last
minute. for the duration of training or competition. In archery, for
Stroke Volume (SV): Stroke volume is the example, it is important to have the long lasting training
amount of blood pumped out of heart in each or competition performed without any sign of fatigue or
stroke or contraction. loss of quality in archer’s shots.
Cardiac Output (CO): Cardiac output refers to As a result of effective training on cardiac function
the volume of blood pumped by each ventricle of is a larger CO, enhanced SV, and a lower HR for a given
intensity of exercise or work. Reduced stress on cardio-
vascular system as a whole and on HR will increase the
stability and aiming steadiness during shooting, because
a lower HR increases the probability to release the arrow
between two heartbeats; beside increasing the working
capacity of an archer.
Maximal HR of an athlete, and at what ratio of maxi-
mal HR the training of a given biomotor ability, and the
training conducted (intensity) are important. Although
the athletes differ in maximal HR, and training reduces
the achieved maximal HR values, for the average popula-
tion, the maximal HR is calculated by below equation:
Maximal HR = 220 – Age
It has been observed that for each year of aging there is
a tendency of one beat reduction in Maximal HR. Howev-
er, it should not be forgotten that, those who are involved
with top level of coaching and aware of the intensity of
Figure 1: Distribution of blood in the body
4 FITA Coaching Manual Intermediate Level

Oksidative
Max HR Max SV Capillar density
Enzymes

(Hb); %SaO2

Max CO Max (Ca-Cv O2)

%VO2 max Working

Max VO2
at a given LT economy

Working rate
at given LT
HB: hemoglobin
%SaO2: Oxygen saturation ratio of blood
Ca-Cv O2: Artero-venos oxygen difference
LT: Lacteta Thresold; a given level of blood lactate Working rate
(i.e. 2 mmol–2 or 4 mmol–1) (or performance)

Figure 2: Factors influencing endurance working capacity

training, care should be taken for individual variation in ergy is different. Depending on the rate of energy require-
HR for appropriate intensity of training. ment, there are three basic systems to supply energy for
Components of cardiovascular function are very im- the working muscles. The intensity and the duration of
portant in aerobic capacity and power. Figure 2 gives the exercise determines which energy system is going to
some idea of how the cardiovascular system affects the be used (Figure 3).
performance or training outcome of endurance ability. The aim of the energy systems is to resynthesize the
energy rich phosphagen called adenosine triphosphate
III. Bioenergetics (ATP). This is the only biochemical compound that
Living organism needs energy to continue the living provides the necessary energy for muscle to contract by
form, and to work. Depending on the intensity, duration, splitting into inorganic phosphate (P) and adenosine di-
amount of muscles employed, and the form of muscles phosphate (ADP). Once the ATP initiated the contrac-
used in work, the required amount and the type of en- tion by providing the energy, the three energy systems
provide energy to resynthesize ATP for following splits
to provide new energy source for muscle contraction and
Energy for Contraction work. Depending on the intensity and duration of mus-
cle work, the rate of energy production is dictated and
the energy system is determined. Thus, any exercise re-
ATP ADP + Pi + Energy quires an energy supply, and there are different energy-
ATPase supplying systems that their energy supplying power and
capacity depends on the intensity and duration of work.
Muscle Contraction As a coach, therefore, to be able to draw up an optimal
training schedule the energy supply system has to be well
understood.
Intensity and duration elements of the exercise are
Figure 3: Energy for muscle contraction the determining factor for the energy system employed.
 Physiological Basis of Archery 5

lactate energy system lasts for longer duration for rapid

The Phosphate
System (CP)
works, such as long sprinting, rowing, or repetitive move-
ments lasting for 30 to 45 seconds at maximal or sub-
The Lactate System
ADP + Pi ATP
maximal intensities. This energy system is longer lasting,
ATP Synthase but the energy production over a unit of time (power)
The Oxygen System is less than compared to the phosphagen system. Despite
the fact that this type of work is limited in archery, it is
important that some exercises are done within the scope
ATP ADP + Pi + Energy
of this energy system to with stand the fatiguing load of
ATPase some specific movements. The oxygen system, also called
the aerobic system, is the longest lasting but the least rap-
id energy provider among the three systems. It, therefore,
Muscle Contraction
has the highest capacity in terms of amount of energy
produced for ATP resynthesis, but has the lowest power
Figure 4: Energy for muscle contraction by different in terms of providing rapid energy (Table 1).
energy systems
1. The Phosphagen System
When considering the competitive and training character The phosphagen system supplies energy without any
of archery, with shots inter spread with various forms of need of oxygen and production of lactic acid. The muscle
active or passive forms of rest, understanding the nature has a limited store of ATP, together with another source
of energy production is more important. Three forms of of energy similar to ATP called creatine phosphate (CP).
energy systems are named as (1) phosphagen system, Limited ATP stored in the muscle is backed up by CP for
some times it is also, referred as alactic anaerobic energy the resynthesis of ATP for rapid work. The store of CP is,
system or phosphocreatine or ATP-CP system, (2) lac- also, very limited but is able to provide very rapid energy
tate or glycolysis system, it is also called lactic anaerobic for the resynthesis of ATP (Figure 5, Figure 6).
energy system, and (3) the oxygen system, which is also Limited store of ATP and CP in the muscles forces
called as aerobic energy system. (Figure 4) shows the this energy system to function up to 8 to 10 seconds. ATP
simultaneous contribution of the three energy systems stores last about 2 seconds and the amount of CP con-
during intensive work. tribute for another 6 to 8 seconds during rapid and maxi-
Power and capacity of each energy system is different. mal work. Under all circumstances the supply of energy
Each energy system has its advantage and disadvantages. for muscle contraction and work has to be through ATP
For example, the phosphagen system provides very im- breakdown. ATP breakdown is backed up by CP, and this
mediate energy for very high and rapid movements. Such
as short sprints and/or short acts of strength, such as ap-
plying strength to the string when drawing the bow. How- Short-term systems
(glycolysis)
Percent Capacity of energy systems

ever, although it provides very rapid energy, lasting from 100%

few seconds up to 8 or 10 seconds at maximal or sub-max-
Long-term system
imal efforts, it is very short lasting. On the other hand, the (aerobic)

Table 1: Power and Capacity of Three Energy Systems

Immediate system
(ATP-CP)
max power max capacity
System
(kcal.dk-1) (Total kcal) 10 30 2 5
Sec Sec Min Min
ATP-CP 36 11.1
Exercise duration
Anaerobic Glycolysis 16 15.0

Aerobic Figure 5: Energy production and relative contribution of energy

10 2000
(Only glycogen)
by different energy systems
6 FITA Coaching Manual Intermediate Level

rapid pulling, pushing, applying different kinds of force

CP C + P + Energy or power applications.
ATP Synthase
After the breakdown and exhaustion of the CP in the
muscle stores, the resynthesis process is also very rapid.
ADP + Pi ATP The resynthesis of high-energy phosphates (ATP + CP)
ATP Synthase
after work is replenished within few minutes. Approxi-
mately 70% of the phosphagens are replenished in 30 sec-
onds and 100% in 3 to 5 minutes (Figure 7).
Thus, training of the phosphagen system has to be
ATP ADP + Pi + Energy short, explosive, and limited in number of repetitions,
ATPase
and alternated with long rest intervals for the replenish-
ment of phosphagens. The replenishment or recovery of
Muscle Contraction the phosphagens are met by the oxygen system, through
the synthesis of glycogen, free fatty acids, or under special
Figure 6: The Phosphate System (CP) conditions, by the breakdown of proteins
Not only short, rapid, and powerful work but also
endurance type of training, not less than three times
synthesis and breakdowns take place at the onset of any per week and lasting 6 to 7 months, has positive effect
activity. This system is, therefore, very important to initi- in increasing muscle ATP and CP stores up to 50 %. This
ate any activity, whether it is low or high intensity, and at increase in muscle stores help the athlete to have bet-
the high intensity movements such as sprinting, jumping, ter capacity for activities lasting up to 10 seconds. Sprint

Glycogen + O2 H2O + CO2

Free Fatty Acits + O2 H2O + CO2 Energy ADP + Pi ATP Muscle stories
ATP Synthase
Protein + O2 H2O + CO2

ADP ADP + Pi + Energy

ATP Synthase

C+P CP Muscle stories

CP C + P + Energy

ADP + Pi ATP
ATP Synthase

ATP ADP + Pi + Energy

Muscle Contraction

Figure 7: The recovery of muscle phosphagens during rest

 Physiological Basis of Archery 7

type of short, powerful, and rapid trainings increase aerobic energy system to the pace and demands of exer-
the ability of muscles to rapidly breakdown the phos- cise, similar to the phosphagen energy system, the lactate
phagens for rapid release of energy, and rapid resynthe- energy system as well contribute to the energy demands of
sis of the phosphagens by increasing the enzymes that the work right from the onset of exercise whether it is low
are responsible for these processes. Both type of train- or high intensity. Involvement of the lactate energy system
ings, therefore, not only increase ATP and CP stores in energy production under such conditions shows itself
but also speeds up the process of rebuilding ATP and by the by product of lactic acid as a result of break down of
CP. Increased ATP and CP adaptations and enhanced glycogen in the absence of oxygen in the cell (Figure 8).
enzyme activity can only be brought about by well de- Increase of lactate at cellular level during anaerobic work,
signed endurance, strength and power trainings for the changes the acidity of the cell, which is an indication of
archer. These training adaptations will enable the archer muscular fatigue. After a certain level of acidity, depend-
to shoot similar shots more repetitively, have higher ca- ing on the individual and training level, the chemical reac-
pacity for training, and develop less fatigue at the end of tions slow down drastically, and force the athlete to slow
the training session. or even to stop working. This condition is called acidosis.
Muscle soreness is a typical characteristic of acidosis. In
2. The Lactate System some sports such as middle distance running, rowing,
Normally, the human body prefers to use the oxygen sys- cycling where the lactate energy system is used predomi-
tem to produce energy for all functions of the body, in- nantly the athletes are often faced with acidosis. Increase
cluding muscular work. However, if the level of muscular of blood lactate levels is an indication of anaerobic supply
exertion increases and it passes the point at which the aer- of energy, and deficiency of aerobic energy system for a
obic energy system is unable to produce enough energy given level of intensity of work. Increase of blood lactate
to keep up with the work demand, the anaerobic or the can be 20 times higher than resting levels, reaching well
lactate energy system begins to produce and contribute above 20 mmol/l level in some cases.
energy for the work. The contribution or amount of en- As explained above, high levels of lactate accumulation
ergy produced depends on the intensity and duration of cause acidosis in and around the muscle cells which in re-
the exercise, and the ability of the aerobic energy system turn alters the reactions and mechanisms in the cell. One
to produce energy under such intensity of exercise. The of the mechanisms seriously disturbed by this change in
lactate energy system, therefore, is an additional energy the cell is the aerobic enzyme activity by which the aero-
system to contribute both to the phosphagen system, in bic energy production is unable to function. As a result of
case of a high intensity of exercise lasting more than 8 to 10 this, the endurance capacity of the muscle cell is reduced.
seconds, and/or to produce additional energy to meet the If this type of work is repeated without sufficient rest in
demands of the work, in the case of the aerobic energy sys- between the workouts, the aerobic energy system, and
tem, where it is unable to produce such amount of energy therefore, the endurance capacity of the athlete is ham-
at a required rate. However, due to slow reaction of the pered for some period or overtraining state may develop.

Glycogen CO2 + H2O + Energy ADP + Pi ATP

ATP Synthase ATP Synthase

Lactic Acid

ATP ADP + Pi + Energy

ATP Synthase

Muscle Contraction

Figure 8: The Lactate Energy System

8 FITA Coaching Manual Intermediate Level

In the presence of high levels of lactic acid in the cell the Table 2: Maximal Oxygen Consumptin in Different Sports
formation of the CP is also delayed, which in return re-
duces the ability of sprinting or high level of expression of Max Oxygen Consumption
(ml.kg–1.dk–1)
strength with fine skill and control of movement. There- Sport
Male Female
fore, under such conditions work of archery technique or
skill is not recommended. Marathon Running 75-80 65-70
The acidosis state does not only slow down the reac- Cross-Country Skiing 75-78 65-70
tions and mechanisms of the muscle cells, but also dam- Soccer 55-60 48-52
ages the cell walls leading to leakages from the muscle cell Tennis 48-52 40-45
into the blood. This state causes changes in the blood, Gymnastic 45-50 40-45
and after heavy workouts as an indication of fatigue and Rythmic Gymnastic ------ 40-45
muscle cell damage there are high readings of blood val- Sailing 50-55 45-50
ues of uera, creatine kinase, aspertate aminotransferase, Archery 39-51 34-42
and alanine aminotransferase. Normalization of this state Shooting 40-45 35-40
may take up to 1 to 4 or 5 days after the completion of the
training. After a heavy workout the body eliminates half of
the lactate in approximately 15 to 25 minutes in a passive rely on aerobic energy system, and it is regarded as an
rest state. Approximately 90-95% of the accumulated lac- endurance event. However, the archer does not show a
tate is removed after about an hour. After a heavy workout typical aerobic capacity and power of a marathon runner
the accumulated lactate is removed at a much faster rate if or cross-country skier, or even a soccer player (Table 2).
there is a light exercise state for rest or recovery instead of Yet the endurance ability that is described for the archer
complete rest. is very critical in the success of an archer, and, therefore,
The lactate energy system uses only muscle glycogen the foundation of endurance ability has to be well under-
for energy production for ATP resynthesis. At high lac- stood by the coach.
tate state in the muscle cell, glycogen cannot be used and The oxygen or aerobic energy system is an ability of
this state in return decreases the use of fats as energy sub- processing the nutrients in the presence of oxygen. In oth-
strates. Without the use of glycogen, fats cannot be me- er words, the ability of the energy system to produce en-
tabolised in the cells as energy source. ergy from carbohydrates, fats and proteins in the presence
Typical lactate workout may start from short distances of oxygen during rest and activity. Compare to other two
such as 100 to 800 meter runs or 20 seconds up to 3 to 4 energy systems, the oxygen system is relatively non-time-
minutes of very intensive workouts. The workouts in the related way of producing energy for work. Under normal
range of 20 to 45 seconds are more dominantly rely on the conditions body utilises carbohydrates and fats as main
lactate energy system and less on aerobic energy produc- energy source, and under starvation and prolonged exer-
tion. When the time is increased towards 3 to 5 minutes cise conditions rely on proteins. In terms of energy, depot
of heavy work, the contribution of aerobic energy sup- fat is almost unlimited source of energy, provided that
ply is increased to almost 50 %. Except for very specific through training the metabolism adapts to the utilisation
workouts, the use of lactate dominant training content in of fats. Carbohydrates are consumed as sugars, starches,
archery is very limited. and glucose and stored in the liver and muscles as glyco-
Thus, technique training is not recommended when the gen, and easily utilised by the body as a source of energy.
blood lactate levels are exceeding 6 to 8 mmol/l levels. High The store of glycogen in the liver and muscles is relatively
lactate values, therefore, increase the risk of muscle injury. limited, and under intensive aerobic work, the sources are
It is, therefore, recommended that the caution for recovery to provide approximately 2000 kcal or enough to last 60
training is taken after lactate predominant trainings. to 90 minutes. It is interesting to also note that the lactic
acid that is produced during anaerobic work, also, utilised
3. The Oxygen System as substrate, similar to glycogen, by the aerobic energy sys-
The oxygen system, also, refers as aerobic energy system, tem in muscles, liver, and the heart muscle. This is the basic
is the physiological foundation of the endurance per- mechanism to eliminate the lactic acid from the working
formance. Archery is one of the exceptional events that muscles and circulating blood (Figure 9).
 Physiological Basis of Archery 9

Glycogen Lactic Acid Free Fatty Proteins

Blood Glucose + (Glucose) Acids (Glucose)
O2 + (Palmitic Acid) +
O2 + O2
O2

H2O
Liver Glycogen Muscle Glycogen + H2O H2O
CO2 + H2O +
+ CO2 + CO2
Energy + CO2 +
(33 mol ATP) Energy + Energy
(33 mol ATP) Energy (129 mol ATP)
Blood Lactic Acid (129 mol ATP)

Figure 9: Elimination of lactic acid (The Cori cycle). ADP + Pi ATP

The oxygen or aerobic energy system is the most eco-

ATP ADP + Pi
nomical energy system compare to other two systems.
Body usually prefers to use aerobic energy system. From
the economy point of view, the tendency of the body is to
use fats as source of energy since this source of substrate
provides the highest amount of energy for the resynthe- Muscle contraction
sis of ATP per molecule of substrate. However, when the
intensity of work becomes very critical, such as running
faster or working harder to win, the organism prefers the Figure 10: The oxygen or aerobic energy system and ATP
fuel of which provides higher energy source for per litre resynthesis by the breakdown of substrates.
of oxygen. In this case, glycogen is a better source of ener-
gy to yield higher amount of energy in the resynthesis of
ATP (Figure 10). Therefore, during low intensity of work, capacity for the production of energy for ATP resynthe-
the mechanism has the tendency of using free fatty acids sis. However, as mentioned in the phosphagen and the
in greater percentage compare to glycogen, as the avail- lactate systems, the oxygen system has a limitation in its
ability of oxygen is not critical. As the rate or intensity power to provide energy in a unit of time. If the required
of work is increased, the ratio of utilisation shifts towards amount of energy for a given time and intensity exceeds
glycogen as a result of critical amount of oxygen availabil- the power of aerobic system (Table 1), than the anaero-
ity for energy development. Increase in aerobic fitness bic energy systems provide the extra needed energy for
increases the usage of fats in the organism. Thus, in en- muscular work. Furthermore, aerobic system functions
durance trained athletes, for a given intensity of work, the with the provision of oxygen in the cell, within the mi-
utilisation of fats as energy source is increased. Therefore, tochondrias where the aerobic breakdown of substrates
the athletes are able to work at much higher paces due to take place (Figure 10).
carbohydrate sparing effect of training. The glycogen as For increased rate of work, the aerobic energy system
a source of energy called at much higher work loads due needs extra amount of oxygen to meet the elevated level
to increased fat utilisation of the body. Maximal oxygen of energy for the ATP resynthesis. However, depending
consumption or VO2 max is an indicator of a developed on the elevated level and the intensity of the work, the
endurance ability of an athlete. The capacity to utilise the extra amount of oxygen has to be provided by increased
greater percentage of VO2 max at a given value is a good level of HR (Heart Rate), circulation and transport of
indicator of endurance performance. Max VO2 values oxygen within the cell. These mechanisms are unable to
can be increased up to 50 percent by training. meet the pace of the work immediately, and they have a
Under all conditions, the organism prefers to use the lack of pace. Due to this delay, the aerobic energy produc-
oxygen system since it is more economical and has more tion is unable to meet the required energy demands, and
10 FITA Coaching Manual Intermediate Level

elevated extra energy requirement is met by the anaerobic Table 3: Physiological adaptations at different intensity levels
mechanisms. Usually it takes about 2 to 3 minutes for the % VO2 HR max
Level Physiological Adaptation
aerobic mechanism to adapt the pace of the work in train- max %
ing or competition. Therefore, as the work time increases, aerobic energy sources (+)
aerobic energy pathways (+)
the oxygen system becomes more dominant in producing
I 55-65 60-70 capillar density (+)
energy for the resynthesis of ATP and work (Table 3). number of mitochonria (+)
mobilization o f fats (+)

4. Energy Systems and Training II 66-75 71-75

aerobic energy sources (+)
aerobic energy pathways (+)
It is some times very difficult for the coach to understand
aerobic energy pathways (+)
the simultaneous contribution of energy production of
participation of FOGfibers (+)
energy systems when explained as above. One gets the 76-80 76-80
aerobic glycolysis (+)
feeling that each and every energy system functions sepa- oksigen transport system (+)

rately, depending on the intensity and duration of work. III 81-90 81-90 anaerobic energy pathways
This is not true. In fact all energy systems function at the neuromuscular (+)
IV 91-100 91-100 koordination, speed
same time simultaneously. However, depending on the
Lactic/phosphagen system
intensity and duration of the exercise, and of course, the
neuromuscular
training level of the athlete, each energy system has a ratio coordination, speed, (+)
V 100-140 100
of contribution at a given time and state. It is therefore, Strength (+)
phosphagen system (+)
very important to understand the intensity and duration
elements of the workload, since they are the determining
factors in which energy systems work. When the energy
systems are adapted for practical training concept, differ- tivity, active or passive, during the day, inter spread with
ent training areas or zones can be identified (Table 4). shots, the aerobic system is taxed. This taxation is not ex-
Each training zone, therefore, depending on the intensity haustive (Figure 11), but yet, very critical that meets the
and duration, has many training methods of which have required demands, without any slightest loss of ability
similar characteristics of physiological adaptations. In due to fatigue after some shots in the progress of compe-
other words, each intensity and duration characteristics tition or training.
training elicit different physiological adaptation (Table Most archers pay extra attention to the bow, strings
4). It is, therefore, very important for the coach to rec- and arrows, and they try to keep technologically up to date
ognize the training zones and their characteristics in elic- and sound equipment. However, in most cases similar at-
iting physiological adaptations, which are important for tention is not paid to the fitness level, especially the gen-
the sport in question. In this case, archery is an endurance eral and specific endurance components, which are very
based event, where the archer is involved with repeated important prerequisites for success. An archer should de-
shots, which are alactic anaerobic. With long lasting ac- velop general and specific endurance in using aerobic and

Table 4: Different Training Zones based on intensity and duration of work

Intensity Repetition Work/rest Lactate Indensity
Training HR (bpm)
Zones times ratio Content (mM) (Max %)

1:4 Sub-max
5 Trainings for Phosphagens Systems 4–15 Sec — 95–100
1:25 Max

1. 30–60 sec 1:2 Sub-max

4 Lactate Tolerance Trainings 12–18 (20) 95–100
2. 2–2.5 min 1:3 max

3 VO2 Max trainings 3–5 min 2:1 6–12 180 85–90

1. 1.5–7 min 1:1

2 Anaerobaic Threshold trainings 4–6 150–170 85–90
2. 8–60 min 1:2

1:1
1 Aerobic Threshold trainings 10–120 min 2–3 130–150 60+
1:0.2
 Physiological Basis of Archery 11

HR La
(mmol/l)
140
3.0
135
HR
130
During Between Lactate 2.5
Series Series (mmol/l) 125 During series
1st series 125.4 102.8 2.1 120
2nd series 126.5 103 1.77 2.0
115
3rd series 122.7 102.5 1.7
110
4th series 120 103.5 1.5 1.5
105
5th series 120 95.2 1.5
100 Between series
6th series 116.2 98.27 1.4
1.0
95

90

1 2 3 4 5 6 Series

Figure 11: HR mean values and lactate values of 6 top level female archers during and in between series

anaerobic threshold training areas. For strength and coor- tion under cold stress. As coaches, this short section will
dination, training for phosphagens intensity zone should deal with the force generating ability of the skeletal mus-
be employed for specific fitness (Table 4). cle.
Most noticeable function of the skeletal muscles is to
IV. Structure and Function of the Skeletal Muscle enable to move, to have a postural form, and to help to
Skeletal muscle is the main source of the movement breathe. In order for the skeletal muscle to generate force,
mechanism, where the generation of strength is formed it has to be attached to a bone or bones. From one end it
for the movement. And, thus, without the skeletal muscle, has to have an attachment of origin, in order to move the
movement cannot take place. The human body contains other end of the attachment (insertion) for locomotion
over 400 skeletal muscles with different sizes and shapes. or pull the string or push the bow. The muscles are at-
And as the human body is shaped through growth and tached to the bones by tough and resilient connective tis-
development, the final formation is also formed (Table sue called tendons. To keep muscle intact there are three
5). From these figures it is apparent that almost 40 to 50% layers of connective tissue: Epimisium, covers the whole
of the body weight is constituted out of muscles. Skeletal muscle, the outer layer. If it is moved one step down in the
muscle has four main functions in the body: (1) to gener- muscle, perimisium is the layer which surrounds the mus-
ate force for locomotion, (2) force generation for posture, cle bundle. Each muscle fiber or the cell within the mus-
(3) force generation for breathing, and (4) heat produc- cle bundle is surrounded by the inner layer endomisium.
These layers end up forming the tendons for the connec-
Table 5: Muscle development during growth and development tion to the bones at each end, where the force is applied
to the bones as muscle contract (Figure 12).
Age % of body weight
The smallest unit of the muscle that contracts is called
4–6 20 myofilaments. These are the contractile protein struc-
7–10 23
10–12/13 25–28
tures, and are composed of two proteins called actin and
12/13–14/15 30–35 myosin. The myosin proteins are the thicker proteins
16/19 33–45 structures with some arms extending, which are called
19/22 45–50
cross-bridges by which they connect to special sites of
12 FITA Coaching Manual Intermediate Level

Figure 12: Showing various components of a muscle

actin filaments for contraction, when there is a contrac- posture and balance during shooting, most of the mus-
tion stimulus (Figure 13). Contraction simply occurs cles are contracting without changing their length.
by the shortening of the muscle myofibrils where actin There are three identified muscle actions and force
slides over myosin. The sliding action brings together the generations, namely isometric, isokinetic, and isotonic.
Z lines at both ends of the muscle unit at this level called For isokinetic muscle action, the velocity of movement
sarcomere. This basic action is the simplest form of very during the application of strength throughout the range
complex muscle contraction, and is named sliding fila- of movement is constant. This type of muscle action is
ment model. artificially generated, and there is no such action in the
Muscle develops strength by this simplified form of application of archery. For strength development pur-
contraction. However, muscle does not shorten its length poses, special workouts can be employed. Isometric
always to apply force. In archery, to keep up the desired where the length of the muscle does not change, yet there
 Physiological Basis of Archery 13

Figure 13: Construction and contraction of actin and myosin filaments

is an application of force, it is a frequently used form of archery, in general and specific strength development this
movement in archery. Isotonic action and application of aspect of the event should be taken in to consideration.
force is frequently used in archery. This action can be per- Muscle contraction is stimulated by a motor neuron
formed concentrically, where the length of the muscle is which relays the action potential. Motor neuron extends
shortening while applying force, or eccentrically, where outward from the spinal cord and as it reaches the muscle,
lengthens as the force is applied. Since several forms of and by brunchening, it innervates many muscle fibers.
muscle action is taking place in archery, in general and The motor neuron and muscle fibers, that are innervated,
specific strength development this aspect of the event form the motor unit. When there is an action potential,
should be taken in consideration.the range of movement the whole muscle fibers in the motor unit contract all to-
is constant. This type of muscle action is artificially gen- gether, providing that the action potential is at a desired
erated, and there is no such action in the application of threshold to activate the contraction. In a muscle, there
archery. For strength development purposes, special are many number of motor units, and they differ in size
workouts can be employed. Isometric where the length of according to number of fibers they contain, as well as the
the muscle does not change, yet there is an application of type of muscle characteristics they show. In humans, there
force, it is a frequently used form of movement in archery. are three types of skeletal muscle fibers, and every muscle
Isotonic action and application of force is frequently used consists of three types of fibers. Each motor unit consists
in archery. This action can be performed concentrically, of similar fiber types. The muscle fibers are classified as
where the length of the muscle is shortening while apply- red or slow or Type I, and white or fast or Type II muscle
ing force, or eccentrically, where lengthens as the force is fibers. Fast muscle fibers are further subdivided in to fast
applied. Since all forms of muscle action is taking place in aerobic or Type IIa and fast glycolitic or Type IIx. Type I
muscle fibers are also named as slow-twitch, and Type II
14 FITA Coaching Manual Intermediate Level

Table 6: Characteristics of skeletal muscle fiber types

Slow Fibers Fast Fibers

Characteristic
Type I Type IIx Type IIa

Number of Mitochondria High Low High/Moderate

Resistance to fatigue High Low High/Moderate

Predominant energy system Aerobic Anaerobic Combination

ATPase activity Low Highest High

Vmax (Speed of contraction) Low Highest High

Efficiency High Moderate Low

Specific tension Moderate High High

muscle fibers as fast-twitch according to their contracting pare to white or Type II fibers. They contract relatively
velocities. The amount of force that a muscle develops de- slowly, but work for a long time, therefore, suitable for en-
pends on the number of motor units and their sizes that durance type of work. Type II fibers or white fibers have
are activated. In general, smaller motor units have lower the ability to contract relatively more forcefully and with
activation thresholds and produce lower tension. a faster contraction ability. Type IIa muscle fibers are
Type I fibers in general form the smaller motor units. moderately capillaried and richer mitochondrial content,
They contain rich capillaries and mitochondrias, and, and therefore, better endurance ability, lower contraction
therefore, they show better aerobic ability and resistance velocity and tension abilities compare to Type IIx muscle
to fatigue. Their force production is relatively low, com- fibers. However, Type IIa has much higher contraction

Blood Lactate
(mM) SO FOG FG FG
12
Max Sprinting
10 Fibers:
SO : Slow Oxydative (Type I)
FOG : Fast Oxydative Glycolitic (Type IIa)
8 FG : Fast Glycolitic (Type IIx)
Fast runs

6
Running

Jogging
2 Walking

25% 50% 75% 100% %100+

% Vo2 max

Figure 14: Intensity of Work and Metabolic Responses

 Physiological Basis of Archery 15

velocity and tension abilities compare to Type I muscle Table 7: Muscle fiber composition inelite athletes
fibers. Type IIx has the least endurance ability, and shows
higher contraction velocity and muscle tension compare % Type I % Types IIa/IIx
Sport
(Slow fibers) (Fast fibers)
to other two types of fibers (Table 6).
Distance runners 70–80 20–30
Starting from light to moderate activities, such as
walking, easy cycling, jogging to running, the activity can Track sprinters 25–30 70–75
be maintained for many hours. Energy supply is almost
Nonathletes 47–53 47–53
fully aerobic, utilising free fatty acids, mainly in the type I
muscle fibers. Increase pace or activity level will shift the
energy source towards carbohydrates, and well trained However, it is known that the higher ratio of a par-
endurance athletes can maintain this type of aerobic ac- ticular fiber does not make the individual better athlete
tivity for about 1 to 2 hours, leading almost to the exhaus- in that event, since a very complex interaction of psycho-
tion of the muscle glycogen reserves of the Type I and logical, biochemical, anatomical, neurological, cardiopul-
Type IIa muscle fibers. More intensive activities such as monary, biomechanical, and environmental factors play a
running or moderate to high sprinting will activate Type role. This is also apparent from the wide range of muscle
IIa and perhaps Type IIx muscle fibers utilising the lactate distribution exhibited by the elite athletes. However, it
and as well as the phosphagen energy systems. If the work is exhibited that both the endurance and resistance type
intensity is elevated to such trainings as maximal sprint strength trainings cause a change of muscle fiber from
training or high intensive intervals, Type IIx muscle fib- fast-to-slow in contrary to very recent belief (Figure 15).
ers are activated. During such activity the energy supply There is no change in type I fibers towards Type II fibers,
is solely anaerobic, muscle glycogen and phosphagens are but there is a change particularly from Type II to Type I.
the energy sources (Figure 14). As for archery, the nature of the event does not demand
In normal sedentary population the ratio of slow any particular inclination for the muscle fibers, since there
twitch fibres is approximately 47% to 53%. In terms of is not any exhaustive activity taking place. Therefore, it
muscle fiber distribution, there is no difference between is postulated that, the muscle fiber distribution does not
the sex and age. However, in certain sports, there is a ten- enhance or deprive the performance in archery. Deci-
dency to show higher percentage of certain muscle fibers. sion making, hand eye coordination, postural control,
For example while the power athletes, namely the sprint- concentration ability, mental resilience, basic and special
ers and throwers show higher percentage of Type II fib- endurance and strength abilities seem to play greater role
ers, the endurance athletes show Type I fibers (Table 7). in success rather than fiber type inclination.

Type IIx Type IIa Type I

Fast glycolitic Fast Oxydative Slow fibers

Intramuscular coordination
Explosive strength training
Reactive strength training
Speed work

Body building

Endurance training

Figure 15: Muscle fiber types and their responce to training

16 FITA Coaching Manual Intermediate Level

Figure 16: Strength-time interaction of strength training process during the training year.

Preparation Period Competition Period

Anatomical
Hypertrophy Maximal Strength Transfer Power Maintenance
Preparation

100 250 400ms 100 250 400ms 100 250 400ms 100 250ms 100 250ms

No change Shifts to right Shifts to left Shifts to left

– Deuser or elastic
band workouts Remains shifted to
20–60% 60–80% 70–80% – 30–50% strength left
endurance
– Using bow with
Different tension
weights

One of the critical bio-motor abilities in archery propriate foundation for specific strength work, which
is strength. Despite the fact that there is not a high de- has to be followed (Figure 16).
mand of strength in a single draw, but when the total ac- It should be kept in mind that strength training should
tivity during training or competition is considered, the be planned according to time available for training and
total draws and demand of strength level becomes an competition, as well as strength development duration
important prerequisite. Archery does not demand high necessary for physiological adaptation. Strength does
maximal strength as in throwing or explosive events. not only develop through muscle hypertrophy, but also,
However, it requires certain basic all round strength in through inter and intra neuromuscular coordination. In
order to build specific strength on top of it. In archers fact, strength development due to muscular coordination
there is a general tendency to work on specific muscle takes place before the hypertrophic development. There-
groups and develop specific strength without forming fore, the training design and the number of general and
a suitable general strength foundation. It is, therefore, specific strength exercises should be planned accordingly.
recommended to first develop general strength or form Figure 16 shows that strength training should be carried
anatomical preparation, including whole body muscle out the whole year round. Strength-time relation has to
groups, as well as specific muscle groups for drawing the be taken into account as the strength training progresses.
bow and shooting. This work is then followed by maxi- It should be remembered that in order to develop specific
mal strength work for certain muscle groups to form ap- strength anatomic preparation is important.

IV. Literature and origin of the illustrations

Powers, Scott K. and Howley Edward T., Exercise Physiology: Theory Astrand, P.-O., Endurance Sports. In Endurance in Sport: Volume II of
and Application to Fitness and Performance. Fifth Edition. Mc Graw the Encyclopedia of Sports Medicine an IOC Medical Commission
Hill Higher Education. 2004. ISBN: 0-07-292181-1 Publication In Collaboration with the International Federation of
Sports Medicine. Eds R.J. Shephard and P.-O. Astrand, Second
Açıkada, C., Ertan, H. and Tınazcı, C. Shooting Dynamics in Archery.
Edition, Blackwell Science. 2000, pp 9-15. ISBN 0-632-05348-8
In Sports Medicine and Science in Archery. Eds E. Ergen and Karol
Hibner. FITA Medical Committee. 2004, pp.15-36. Janssen, P., Lactate Threshold Training. Human Kinetics. 2001. ISBN:
0-7360-3755-1
Shepard, R.J., Determinants of Endurance Performance. In Endurance
in Sport: Volume II of the Encyclopedia of Sports Medicine an Franklin, B.F., Cardiovascular Responses to Exercise and Training. In
IOC Medical Commission Publication In Collaboration with the Exercise and Sport Science. Eds William E. Garrett and Donald T.
International Federation of Sports Medicine. Eds R.J. Shephard and Kirkendall. Lippincott Williams & Wilkins, A Wolters Kluwer Company,
P.-O. Astrand, Second Edition, Blackwell Science. 2000, pp 21-36. Philadelphia, Baltimor, New York. 2000, pp 107-116.
ISBN 0-632-05348-8
Burke, E.R., Heart Rate Monitoring and Training. In Precision Heart
Rate Training for Maximum Fitness and Performance. de Edmund R.
Burke. Human Kinetics, 1998, pp. 1-27. ISBN 0-88011-770-2