Archery requires a broad range of mental and physical skills to develop into a competent archer. In this post, I’d like to provide some ideas on how to specifically train for archery when you’re not at the range or you don’t have a bow. Here are some things you can do, especially when a bow or a range may be out of reach.
Guess the distance
If you like to compete in unmarked competitions where the distance to target is unknown, this might be a good exercise. Go on a walk out in nature and take a rangefinder with you. As you are walking, select different objects and try to guess the distance. Then, check your guess with your viewfinder. Check trees, trash cans, fences, local wildlife and other objects that are similar to what you might find in your local range. Gauge distances of objects that are uphill or downhill from you, objects that are in the shade, objects that are in the sun. Keep track off how close you can get.
Cardio
While we’re on the topic of walking, don’t forget about your cardio exercises. Archery isn’t a cardio-intensive sport but increasing your aerobic fitness is not only great for your health. It also helps in maintaining a steady heart rate which is essential for endurance and maintaining consistent shots. Whatever it is that you love doing that gets your heart pumping whether it’s kickboxing or a brisk walk, don’t underestimate the benefits.
Weightlifting
Dumbbell rows are the most obvious strength-building exercise that relates to archers but don’t neglect a total body workout with weight lifting. Our back muscles may do a lot of the heavy lifting but we need to train our whole body for improving stability, endurance and balance.
Stretch Bands
Stretch bands are probably my favorite tool for training. They’re incredibly lightweight that you can bring with you on non-archery travel to practice not only form but to also engage smaller muscles that are harder to target with heavy weights.
Body-weight exercises
Let’s say you forget your stretch bands and there isn’t a dumbbell in sight. You can use your own body for strength-building. Various flavors of planks can help strengthen the core muscles we need for stability. Push-ups are a great way to strengthen back and shoulder muscles. Squats and calf raises are a great way to further improve stability and balance.
Mental Exercises
As I’ve mentioned previously, strong mental skills are the foundation on which your technical skills depend. Spend time every day focusing on your breath, acknowledging your thoughts and releasing them. Meditation is one of the best ways to build your mental strength but simply exercising more awareness in the present moment in whatever action you take helps build our mental strength. If you’re recovering from a physical injury, you can still train for archery. it. Use recovery periods are more opportunities to practice mindfulness with additional meditating, visualization and being present in the now. Check my post Archery for Autodidacts for books on mental game.