fita intermediate coach manual

7/27/2019 FITA intermediate coach manual

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FITA

CoachsManual

Forewords


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ear Coaches,

As FIA Presiden, I am very pleased wih he second level Coaching Manual. For

a spor o progress, coaches have o work wih he ahlees and or his hey need

he appropriae ools.Te success o he level one manual has shown ha here is a worldwide need or

his kind o ools. We are convinced ha he level wo will ull he same purpose

and will make i possible or archers o advance in all o our member associaions.

Tis manual was only possible hanks o he work o he FIA Coaches commi-

ee under he chairmanship o Ken Bearman and his wo colleagues Kim Yung-ak

and Jose Preisser. Also all oher coaches ha edied and reviewed he manual,

deserve he meri o his ediion. A special hanks goes o our Developmen & Edu-

caion Direcor, Pascal Colmaire.

Las bu no leas I wan o hank he FIA Vice-Presiden, Bob Smih and he

Hacetepe Prining Deparmen or he remendous eor in making his manual.

Bes regards.

Uur Erdener

FITA Presiden

D

Forewords


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ear Coaches,

When FIA was creaed here were wo basic goals. Esablish basic rules applicable

worldwide and develop he spor. For he rules you need a rule book and his book

has exised since he sar o FIA in 1931.However FIA had o wai ill 2002 o ge is rs coaching manual or level one.

Now in 2007 we are able o produce a second level manual and boh o hese manu-

als are essenial or he developmen o he spor.

Tis also shows ha Archery has progressed wihou hese manuals bu sill we

do need hem or many reasons.

o assis new or smaller member associaions who do no have he resources o

develop such oolkis

o assis exising member associaions o guaranee consisency in how archers

are being ormed and reduce he early drop-ou ha is a problem in many cases

o assis by giving some new way o archery educaion

o develop oher disciplines o archery ha migh no ye be known in all o our

member associaions

We hope ha his manual will help o evolve he coaching o our spor and FIA

doesn have he preension o say ha his is he only way. In archery here are

several ways o ge o he 10 and as long as i is a sae and healhy way we can only

encourage you in your approach.

Enjoy he reading,

Use his ool and mos imporan:EACH I O AS MANY PEOPLE AS YOU CAN.

Bes regards,

Tom Dielen

FITA Secreary General

D


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have had he honour o be par o he developmen eam producing his FIA

Coaches Manual 2nd level or Inermediae level as we have come o know i, and

now I have he pleasure o inroducing his produc o you.

Te deail in his manual has been submited by many o he op coaches and

archers rom around he world and gives a broad view o heir houghs and spe-cialised echniques. Wih he wriers o he aricles coming rom all o he ve con-

inens here were many views and mehods o coaching and o developmen pro-

grammes ec. Te eam assembling he daa have collaed some o he diering ide-

as ino he aricles resuling in he nished manual you now have beore you. Wha

ever coninen or Member Associaion o which you belong, here should be some-

hing in his manual ha will help wih he developmen o your coaches which will

bene your archers. As hese coaches/archers skills develop heir enjoymen level

will increase. Tis enjoymen will develop enhusiasm which will become a display

window or archery and help bring many new people ino our spor.

Te echnical developmen o equipmen is growing aser han i has ever done

beore; and we as coaches have o keep abreas o he echnology ha is helping o

drive he scores higher and higher. Te FIA oce and he Coaches Commitee are

already conemplaing developing he 3rd level Coaches Manual.

Back o his Inermediae level Coaches Manual, I would like o hank Pascal

Colmaire or his enhusiasm in overseeing he inauguraion o his manual, wihou

his enhusiasm Im sure his manual would sill be in he producion sae. I would

also like o hank he members o he FIA Coaches Commitee who are Hyung

ak Kim Korea, and Jose Preisser Souh Arica, boh o hese coaches have

dedicaed hours o work o his manual and I ruly hank hem or he ime heyhave given so willingly. Also, behind he scenes here is he sa in he FIA oce

ha has helped enormously; I oer my graiude and hanks o all hese people.

May your coaching bring you and your archers he rewards you seek.

Bes regards,

Ken Bearman

Chairman FITA Coaches Commitee

I


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Introduction

FIA srongly believe ha some compeiion beween he Naional Archery Coach-

ing Cericaion Programs (NACCP) is good and can generae signican progress

in archery coaching.

Counries wihou ye a Naional Archery Coaching Cericaion Program

(NACCP) are srongly invied in developing one or heir domesic use and growh.

For ha purpose, hey can ask he auhorizaion o using he NACCP rom anoher

counry, or ge inspiraion rom several ones.

On op o hese alernaives hese counries can also use he Coaching Educa-ion Maerials produced by FIA, or heir NACCP.

Te FIA Coaches Commitee has sared in 2003 o produce some Coaching

Educaion maerials, wih rs a Level 1 Coaching Manual, hen a Power Poin pres-

enaion or assising he Coaching Course Conducors in educaing he novice

coaches, hen in 2004 he FIA Beginner Awards Program (BAP) and a Level 1

Coaching video in 2005. Te counries wihou a NACCP ye, are invied o use

hese FIA Coaching Educaion Maerials - i hese iems are relevan or educa-

ing heir archery coaches. Te FIA Member Associaions wishing o use and/or

ranslae any o hese FIA Coaching Educaion Maerials should conac he FIA

oce. Tey will receive a good assisance.

I is a pleasure o erminae a new FIA Coaching Educaion Maerial: he FIA

Level 2 Archery Coaching Manual. Below you will nd ou he principle on which

his curriculum has been developed.

Te FIA Coaches Commitee has idenied hree levels o coaching educa-

ions, briey:

Level 1: leading o he compeencies in eaching a generic basis o he various

archery orms o he novices.

Note: Te coach usually does not know what kind of bow and which disciplines the

novices will practice in the future.

Level 2: leading o he compeencies in perecing he archery skills o he

archers who have concluded he level program and who whish o:

Become specialist with one bow division in one or two archery dis-

ciplines.

Start some local and regional competitions

Level 3: leading o he compeencies in raining ahlees in order o achieve he

highes compeiion resuls, i.e. making raining plan and ensuring is

implemenaion. A his level, he coach should be able o make pro-gressing various skills elds (Physical, Psychological, echnical) in

a predeermined duraion (one year or insance).


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Regarding Te Level 2

Coaching objectives

A his level 2, he coach has usually o ake care o archers who have compleed he

level 1; hence have acquired a generic basis o archery. Tese iniiaed archers are

now ready or choosing heir own archery equipmen division and archery disci-

plines; in oher words, hey need he assisance o a coach or geting specialized in

one ype o bow (ecurve or Compound or Barebow or radiional bow) and one

or wo archery disciplines (or insance Oudoor arge during he warm seasonand Indoor arge during he cold season, or Oudoor arge and Field Archery).

Modular ormat

Pending he sensibiliy o his/her club, he coach will need a coaching speciali-

zaion ha mee he wish o specializaion o he archers he/she has o ake care

o. Tis is why he FIA Coaches Commitee has presened his curriculum under

various modules allowing an educaion la care o he level 2 archery coaches.

For insance a coach could have a use o he module Archers wih Disabiliies, be-

cause his /her club has always been open o his public due o some close relaion-

ship wih a rehab cener or insance. Anoher example: a coach could have no need

o he Compound module, or he Field Archery Module, since in his/her counry,

only he Olympic orm o archery is praciced.

Neverheless he FIA Coaches Commitee srongly suggess o all level 2

coaches o pass he ollowing modules or delivering good coaching services: A-

CHEY ANAOMY, WAM-UP and PHYSICAL CONDIIONING CODE

o EHICS FIGH agains DOPING PHYSIOLOGICAL BASIS o A-

CHEY PSYCHOLOGY and RINING PLAN

I will be up o he FIA Member Associaions ha will use he FIA Level 2

Coaching maerial o make hese modules mandaory or no.

Profle o the archers to work with

As already saed A his level 2, he coach has usually o ake care o archers who

have compleed he level 1 See Coaching Objecives above chaper or more

deails. On op o ha, or elaboraing he level 2 Coaching curriculum, he FIA

Coaches Commitee has also aken in consideraion he ollowing common prole

o he archers a his level, me in many counries. A his level 2, he coach has ofen

o ake care o archers or whom archery is heir main hobby. Mos o hem wish o

become good archers, and or ha purpose some o hem bu no all o hem - are

willing o do some physical and/or psychological developmens once in a while,bu hey wish o dedicae mos o heir ree ime or shooing arrows wih a bow.

Mos o hese archers will give a ry o some archery ournamens, and some o

hem will compee regularly, bu as recreaional compeiors. Due o he prole o


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he level 2 archer, he Spor Generic modules such as Anaomy, Physiology and

Psychology are jus delivering some basic educaion o he coaches in he FIA

level 2 curriculum. For learning how o develop / rene he skills rom hese spor

elds (in oher words, or real spor raining), he coach will have o challenge

he level 3.

Importance o the level 2

Many FIA Member Associaions have repored a lack o coaching a he level 2,as a serious issue or he growh o archery in heir counry. I seems ha in mos

o heir archery clubs, he enry-level program (level 1) is usually properly ensured.

Bu once his level compleed, mos o he new archers are acing a lack o guid-

ance in equipmen selecion, equipmen uning, shooing skills advices, prepara-

ion o s compeiions, rules educaion, equipmen mainenance unil ha:

hey drop archery or anoher spor, explaining a par o he huge urnover wih-

in some counries

he bes ones will join a regional eam, where a coach will ake care o hem.

Modules writing and quality

Tese Level 2 Archery Coaching modules have been writen by some o he bes

world expers in he respecive eld. Hence you will noice several consequences;

jus o name ew:

Temodulesarebuiltandwriendiferently,pendingtheirauthor

Testandardispreyhigh!

Le me resae he bigges hanks rom FIA o all conribuors, rom whom you

will nd he lis and picures in he prined version o his curriculum. Wihou

heir invaluable - bu ree conribuion o his long and imporan work, I donknow how FIA would have been able o make his coaching maerial available.

As FIA Developmen (and Coaching Educaion) Direcor, I hope ha hese

level 2 modules will help he FIA Member Associaions in beter educaing heir

level 2 archery coaches and by consequence in beter coaching heir archers who

have compleed he enry level program, since hese wo (linked) objecives are

among he highes prioriies o he FIA Deparmen I am in charge o. Bu also as

anarcheryandcoachingloversinceawhile!

Bes regards o all he persons involved in archery coaching.

Pascal COLMAIRE

FIA Developmen and Educaion Direcor


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Contributors

Caner Akada (TUR)

Don Rabska (USA)

Ken Bearman (GBR)

Tom Bil (AUT)


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Pascal Colmaire (FITA)

Matt Cleland (USA)

R. William Body (USA)

Franoise Dagouret (FITA)


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Emin Ergen (TUR)

Bruce Dillon (AUS)

Lydie Depiesse (FRA)

Helen George (GBR)


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NG Poh Khoon (MAS)

Karole Hibner (POL)

Josep Gregori (ESP)

Andr Korlaar (NED)


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Marjan Podrzaj (SLO)

Josef Preisser (RSA)

Tim Mumphrey (USA)

Viktor Mikhaylenko (UKR)


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Bert Smith (GBR)

Alan Pritchard (GBR)

Kim Hyung-Tag(KOR)

Pako Verkoelen (NED)


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Sandard Bow 15

Bill Wee (SIN)

Ann Web (GBR)

Robert C.W. Smith (USA)

Hakan Balc (TUR)


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FIA Coaching Manual Intermediate Level16


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FITA

Coachs

Manual

CODE of ETHICS

Module


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Module

CODE ofETHICS

Contents

Preamble __________________________________________ 1Role o the Coach _________________________________ 2Dignity_____________________________________________ 3Integrity in Relationships________________________ 4Proessional Competence ________________________ 5Personal Standards_______________________________ 6Confdentiality____________________________________ 7Coach Responsibility_____________________________ 8

1. Preamble

Coaching wihin he spor o archery can conribue wih

he developmen o individuals in heir chosen spor. I

is used as a process or developing archery and coaching

skills which when used will enhance he archers abiliy,

consisency and enjoymen o shooing he bow.

Every coach should respec and proec each persons

human and civil righs, and should no paricipae in any

unair discriminaory pracices or condone such aciviies.

I is essenial o esablish and mainain a sandard o

ehical behaviour wha ever level o coaching is being un-

deraken. Te coach should work wihin an agreeable eh-

ical ramework ha is accepable o hem, he person hey

are coaching and he naional guidelines o he counry inwhich hey are coaching. Te principles o responsibiliy

deailed in his documen provide he basis o core values

or good progressive coaching.

Tis code o ehics or coaching is a ramework wihin

which o work; and liss a series o guidelines raher han

a ramework o rules.

I is expeced ha archery coaches will encouner

ehical sandards in many areas; hey mus respec he

inegriy and condenialiy o he ahlee a all imes

and rejec any orms o abuse wha ever level or guisehis may ake.

Coaches who adop his code o conduc or coaches

should accep he responsibiliy o he ask hey are un-

FITA Coaching ManualIntermediate Level

deraking. Tis should include he responsibiliy oward

he archer paren and amily, and colleagues o he ah-

lee, heir employer and he organisaion under which

umbrella hey are operaing, i.e. club, couny, counry

and FIA.

2. Role o the Coach

To gain respect you have to give respect, and when

you give it make sure that it is genuine and sincere.

Coaches play a vial role in he progressive developmen o

heir archers. How coaches communicae wih he archer

and he amosphere hey creae oen deermines wheher

he ineracive experience is benecial or derimenal.

Based on his, coaches should adop a posiive approach

o coaching. Tis should be based on good common sense

and incorporae several basic principles o each he cor-rec execuion o he sho rom he beginning.

2.1 Give pleny o praise and encouragemen. When

people are learning and rening newly adoped

skills, coaches should provide pleny o genuine

praise and encouraging saemens ha are relaed

o he skills and perormance o he archer.

2.2 Give praise sincerely. I coaches are no sincere wih

heir praise and encouragemen, hey will lose heir

credibiliy wih he archers hey are coaching.

2.3 Develop and produce realisic expecaions. I is im-peraive ha coaches and heir archers have realis-

ic expecaions ha are based on each individuals

abiliies.

2.4 Give praise or eor as much as oucome. For some

archers, winning evens may be an unlikely achieve-

men, bu rying o succeed by giving maximum e-

or is atainable by all hose involved.

2.5 Give praise or correc echniques and perormance,

no jus oucome. Coaches should remember o en-

courage archers o improve heir skills, hey should

also provide encouraging eedback o he archer

when hey have produced a good echnique bu are

less han successul wih he resul. Winning a he

expense o skill developmen will lead o ailure a

he more advanced levels o archery paricipaion.

2.6 Employ a sandwich approach o correcing mis-

akes. Such an approach ocuses on providing a cor-

recive insrucion sandwiched beween wo posi-

ive and encouraging saemens. Also by makinghe archer aware o he misake, is oen an opening

or correcion.


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Code ofEthics

2.7 Coaches should adop a posiive and genuine ap-

proach o coaching.

2.8 A coach should help archers se realisic bu chal-

lenging and atainable goals.

2.9 Coaches should ensure ha raining and pracice are

enjoyable and always end on a posiive noe.

2.10 Coaches should no expec children or juniors o

perorm as miniaure aduls bu give consideraion

o heir age, physical atribues and abiliy.

2.11 Coaches should help archers o dene success by

achieving personal goals ha have been se by mu-

ual discussion and agreemen. Tese goals should

be recorded so ha hey can be reerred o hrough

he progression o improvemen and ime.

3. DignitySaeguarding he digniy o he individual is a undamen-

al requiremen o being a coach.

Tere shall be no discriminaion beween paricipans

on he basis o race, sex, ehnic origin, religion, philo-

sophical or poliical opinion, marial saus or any areas

ha would be oensive or cause an aggravaion o any

person he coach is likely o come in conac wih.

3.1 No pracice consiuing any orm o physical or

menal injury o he paricipans will be oleraed.

All doping pracices a all levels are sricly prohib-ied. Any orm o inducemen o indulge in, or par-

ake in, any drug abuse will be conradicory o he

Code o Conduc or Coaches.

3.2 All orms o harassmen or abuse agains paricipans

or specaors; be i physical, menal, proessional or

sexual, are prohibied.

. Integrity in Relationships

Coaches mus no encourage archers o violae he rules

laid down by he ofcial organisaion/ederaion govern-

ing ha aciviy. Tey should acively condemn any such

acion and encourage archers o adhere o, and abide by

he spiri o he rules.

4.1 Coaches should no compromise heir archers in-

egriy by condoning any aciviy ha would presen

an unair advanage. Te coach mus encourage and

acively pursue measures ha progressively develops

perormance improvemen in a sae and considerae

manor and one ha which will no jeopardise hearchers well being or uure perormances.

4.2 I is he coaches responsibiliy o ensure raining

and programmes hey ollow are direcly relevan o

he archer and ha hey are in accordance wih he

age, abiliy and experience o he archer and will no

cause any incapaciaion.

4.3 Te coach should be responsible or he conduc

o heir archers and mus discourage any behaviour

ha would bring hem, he archer or spor ino dis-

repue, wheher his is in raining, ravel or compei-

ion.

4.4 Coaches mus rea all opponens wih respec

wheher i is in vicory or deea, and should encour-

age heir archers o ac similarly. I is he coaches

duy o prepare heir archer o respond o success

and deea in a cordial and dignied manner.

4.5 Coaches mus be able o presen any evidence o

documened qualicaions on reques and mus no

reer o or display any iem ha alsely implies anysponsorship or accrediaion qualicaions.

5. Proessional Competence

Te coach should ake he limis o heir knowledge

and capaciy ino accoun; and should no assume

responsibiliy i hey are no sufcienly prepared

or he ask a hand.

5.1 Te coach should recognise and accep when i

is necessary or appropriae o reer heir archer o

oher coaches or spor specic specialiss or urherdevelopmen. I is also heir responsibiliy, where

appropriae, o veriy he compeence o he per-

son or organisaion o which hey are reerring heir

archer.

5.2 Compeence o coach should normally be veried

by documened qualicaions, or documened evi-

dence o perormance. Compeence canno be in-

erred solely rom prior experience.

5.3 Te coach mus rerain rom working in an environ-

men ha is unsae or jeopardises he saey, or well

being, o heir archers or oher paricipans.

5.4 Coaches should acively seek ways o improving

heir personal and/or proessional developmen;

hey have a responsibiliy o hemselves and heir

archers o improve heir own abiliy and eecive-

ness.

6. Personal Standards

Personal appearance is a mater o individual preerenceand culure bu a coach should projec an image o clean-

liness and efciency; and no projec an image ha would

oend eiher onlookers or he archers being coached.


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FITA Coaching Manual Intermediate Level4

6.1 Coaches mus be aware o, and projec an image

o high sandards o coaching o heir archer, heir

archers parens and amilies, oher coaches, speca-

ors, ofcials and all oher persons ha may be in he

viciniy or able o observe any aciviy being under-

aken.

6.2 Coaches should never smoke when hey are con-

ducing a coaching or raining session.

6.3 Coaches should no drink any alcohol jus prior o

conducing a coaching session. I may eec heir

decisions or compeence o coach and may com-

promise he saey o he archers or specaors o he

session. I may also be oensive o archers o smell

alcohol on he breah o he person hey are being

coached by, and breahing ou alcoholic umes does

no porray a very good image o a coach in chargeo an imporan raining session.

7. Confdentiality

When a coach has a good working relaionship wih an

archer i is ineviable ha a grea deal o condenial in-

ormaion is inerchanged and someimes recorded. I

is imperaive ha he coach and archer agree on which

o his daa is regarded as condenial, his condenial

inormaion mus no be divulged o any person or per-

sons wihou he express approval o he archer/parenor guardian.

Coaches mus no disclose inormaion enrused o

hem in condence. Any disclosure o inormaion mus

no be or personal gain or bene, nor be underaken

maliciously o damage he repuaion o any person or

organisaion.

Some person, persons or organisaions may have a

need/righ o have knowledge o some o his conden-

ial inormaion. I may all on he coach o decide wheh-

er he disclosure o such inormaion is in he bes ineres

o he archer or sporing organisaion. Some examples are

lised below:

Perormance inormaion or eam or compeiion

selecion.

Disclosure o inormaion o docors, he ahlees

parens or amily where he healh or saey o he

ahlee may be in jeopardy.

Disclosure o inormaion o proec children or vul-

nerable aduls rom abuse.Disclosure o inormaion or legal or disciplinary re-

quiremens.

8. Coach Responsibility

Te basis o responsible coaching carries he expecaion

ha aciviies carried ou by coaches will be benecial o

he archers hey are coaching, and o he spor in which

hey parake. Te implemenaion o his coaching ac-

iviy is o improve he archers perormance and a he

same ime minimising he risk o injury by ensuring heir

knowledge is curren and all heir raining programmes

are well prepared.

8.1 Te coach should recognise and acknowledge heir

limiaions and work wihin hese limiaions. Tey

should accep he responsibiliy o reer heir archer

o oher coaches or spors specic expers who have

more advanced knowledge han hem selves, and

work wih hese people o enhance heir archers

well being and/or perormance.8.2 Te coach should srive o enhance heir knowledge

and coaching skills hrough research and personal

learning projecs, and o ensure heir raining pro-

grammes enhance heir archers well being and/or

perormance and does no harm or hinder hem in

any way.

8.3 Te coach mus be responsible or heir archer or eam

and hemselves in he pursui o proessional compe-

ence boh in raining and compeiion hrough well

balanced and appropriae raining programmes.8.4 Te coach mus ensure ha all raining exercises and

raining programmes are appropriae or he person

hey have been designed or, and ake ino considera-

ion, age, healh, abiliy and experience o ha per-

son.

8.5 Te coach mus ake ino consideraion he individ-

ualiy and abiliy o each eam member when con-

srucing raining exercises or raining programmes.

8.6 Te coach mus consanly monior heir archers

physical and menal condiion and ake he nec-

essary or appropriae acion, and o ake his ino

consideraion when overseeing raining exercises or

consrucing raining programmes.

8.7 Te coach mus be aware o every day pressures he

archer may have, such as; educaional, occupaional,

and amily or nancial, and adap heir acions, in-

srucions and raining programmes accordingly.

8.8 Te coach mus consider he archers well being

and uure developmen when making decisions onwheher he archer can coninue compeing i suer-

ing rom a minor injury, aigue or minor ailmen. I is

imperaive ha he well being and uure developmen

o he archer are pu beore curren perormance.


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Intermediate

Level

ARCHERY ANATOMY,WARM-UP,

and PHYSICAL CONDITIONING

Module

FITA

CoachsManual


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ModuleARCHERY ANATOMY,

WARM-UP,

andPHYSICAL CONDITIONING

Conens

FITA Coaching ManualIntermediate Level

I. Archery Anatomy

1. General anatomy

o ge a clear picure o wha is acually happening in our

body, wha anaomical srucures are involved and how

hey cooperae during he perormance o a sho we rs

need o know some basic anaomical knowledge romwhich we may derive special exercises o improve scores,

o preven injury or even o rea minor problems.

Basis o he human body is he skeleon wih bones,

ariculaing in joins, surrounded by more or less special-

ized so issue (ligamens, capsules) and muscles, and

nally covered by he skin. Running in beween and in-

side hese issues and nally peneraing ino hem we

nd nerves, areries and veins. Organs are locaed in hree

caviies: skull, ches caviy, and abdomen. For archery

anaomy we may concenrae on bones, joins and mus-cles and leave ou he oher srucures menioned, hey

are o more ineres in spors physiology.

Tere are a ew names used or describing he dieren

posiions in anaomy which are helpul or a beter under-

sanding o he ollowing and should be known; hey are:

proximal = closer o he cenre o he body; example:

he shoulder join is proximal o he wris join;

disal = urher away rom he body cenre; example:

opposie o he above;

laeral = more o he ouer side; example: he shoulder

join is laeral o he neck;

Medial = more o he inner side; example: opposie o

he above.

poserior = urher back; example: he spine is pose-

rior o he navel

anerior = urher o he ron; example: he opposie

o he above

As bones and joins are passive srucures we need

muscles o ge hem moving. Muscles can only pull andbring wo poins (origin and inserion) hrough which

hey are atached o he bone closer ogeher. Muscles

canno push, alhough an archer is oen old o push

he bow arm owards he but. Origin as well as inser-

ion need no be limied o a small spo; i can be a line

or any larger area. We reer o he origin as he xed poin

and o he inserion as he moveable poin. For example,

conracion o he biceps muscle o he upper arm moves

he hand upwards owards he shoulder; he origin o he

biceps muscle is xed hrough wo endons a a ron paro he shoulder blade, i insers wih one endon a he

orearm close o he elbow join.


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Archery Anatomy, Warm-Up, andPhysical Conditioning 3

Te posiion o he whole muscle in relaion o he

join i moves gives a good undersanding o wha he

muscle in ac does. Same example, he biceps muscle is

locaed on he ron side o he elbow join, hus i will

bend his join o he ron.

Obviously, here mus be muscles on he opposie sideo ha join o bring he bones back o heir original posi-

ion or move bones o he opposie side. In our example

his would be he riceps muscle which is locaed on he

poserior side o he upper limb, hus i will srech ou

he ben elbow (bending o he back side is no possible

due o he shape o he elbow join).

Muscles which perorm movemen in opposie direc-

ions o anoher muscle are called antagonists, whereas

muscles ha help ogeher or a cerain movemen are

called synergists. I a single muscle (agonist) is conracedhe anagonis has o relax and vice versa. I ha does no

work properly i will resul in cramps where (almos) no

inended movemen can be achieved.

o be able o sand sraigh or o keep our body in a bal-

anced posure, no mater i sanding or lying down, mus-

cles have a cerain basic ension which can consciously be

inuenced and alered. I, hrough exercises, one muscle

is well rained he anagonis will become relaively oo

weak; such an imbalance is hen ollowed by a change in

he usual join posure. Knowing his, we should alwaysrecommend srenghening no only he agonis bu also

he anagonis, as well as symmerically boh sides o he

body, o keep he balance.

For archery, our main concern poins owards bones,

joins and muscles o he shoulder girdle. Alhough a lo

o dieren anaomical srucures are lised and described

below hey do no work isolaed bu cooperae in several

ways, depending on dieren join posiions.

Te basis o he shoulder girdle is buil up by he up-

per par o he ches caviy (consising ou o spine, ribs

and sernum), shoulder blade and clavicle (see picture be-

low, seen om top o a human being).

Arising rom he shoulder blade we have he socke or

he upper arm o build he shoulder join. Tis join is,

due o a raher a socke, very generously consruced o

provide a maximum range o movemens or he arm. I

is possible o raise he arm sideways (we call ha abduc-tion) almos o he horizonal level wihou involving any

movemen o he shoulder blade isel. Furher abducion

needs movemen o he shoulder blade as he upper arm

is pushing agains he acromion (highes and mos ou-

ward poin o he shoulder blade). Dislocaion o he up-

per arm ou o he socke a such generous movemens is

avoided hrough he roaor cu, a srong capsule around

he join. Te roaor cu will be held under ension

hrough he supraspinaus muscle so ha i canno be

squeezed hrough he bone srucures during movemen,

paricularly on abducion.


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2. Important muscles o the shoulder girdle and theback

We disinguish several muscle layers beween skin and rib

cage where he bigger and larger ones more or less cover

he smaller ones; i should also be kep in mind ha mus-

cles very rarely work on heir own, a movemen moslyinvolves several muscles a he same ime, someimes

hey achieve dieren movemens when a join beween

wo bones has changed is posiion.

Like describing dieren posiions wih special names

we also have special names or describing cerain move-

mens in anaomy; hey are:

Abducion: away rom he body o he side; example,

raising he bow arm o he side;

Adducion: owards he body, coming rom he side;

example, he opposie o he above; Ane version: away rom he body o he ron;

Reroversion: away rom he body o he back;

inward roaion: explains isel;

Ouward roaion: explains isel.

Deloid muscle: i covers he shoulder join like a cap,

is origin goes rom he spine o he shoulder blade

over he acromion o he clavicle; i insers a he prox-

imal end o he upper arm.

Main movemens: abducion (he sronges muscle o

do ha), inward and ouward roaion (depending wha

par o he muscle is acivaed).

Supraspinaus muscle: originaes in he groove overhe spine o he shoulder blade and insers also a he

proximal par o he upper arm.

Movemens: i mainly prevens a squeezing o he ro-

aor cu during abducion o he arm, and helps a li-

le or his movemen.

Inraspinaus muscle: originaes a he area below he

spine o he shoulder blade and insers also a he up-

per arm.

Movemen: he sronges ouward roaor o he arm.

Major eres muscle: originaes a he lowes medial

and poserior par o he shoulder blade and insers

also a he proximal upper arm.

Movemen: inward roaion, adducion, reroversion

Minor eres muscle: coming also rom he poserior

medial par o he shoulder blade and going o he

proximal par o he upper arm.

Movemen: inward roaor.

Subscapular muscle: originaes rom he ronal side

o he shoulder blade and insers a he proximal par

o he upper arm.

Movemen: he sronges inward roaor; i also pre-

vens squeezing o he roaor cu.

Serraus anerior muscle: originaes rom he 1s o he

9h rib, passing alongside he ches caviy and insers a

he medial ronal edge o he shoulder blade.


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Movemen: pulls he shoulder blade orward, lowers

and roaes i; he only muscle which can acually pull he

bow arm owards he arge.

Major pecoral muscle: coming rom he clavicle and

sernum (1s o 5h rib), going o he proximal par o

he upper arm.Movemen: mainly adducion o he arm and inward

roaion.

Minor pecoral muscle: originaes a he 3rd o 5h rib

and insers a he coracoid process o he shoulder

blade.

Movemen: moves he shoulder girdle more o he

ron.

Major and minor rhomboid muscles: hey originae

rom he spine (rom he 6h cervical down o he 4h

dorsal verebra) and inser a he medial edge o heshoulder blade. Tey are siuaed in he layer below

he rapezoid muscle.

Movemen: hey pull he shoulder blade a litle up-

wards and owards he spine. Tey are acually respon-

sible or squeezing he shoulder blades.

Biceps muscle: i originaes a he ron par o he

shoulder blade wih wo endons, one a he socke o

he shoulder blade, he oher one a he coracoid proc-

ess; i insers a he orearm (ulna and radius) near he

elbow.

Movemen: i is he sronges muscle o bend and ou-

ward roae he elbow join. I also does he ane ver-

sion o he arm.

Laissimus dorsi muscle: he wides back muscle we

have, originaing rom he spine (rom he 6h dorsal

verebra down o he sacrum) and par o he dorsal

hip bone; i converges o he proximal par o he up-

per arm. On is way up here i presses he shoulder

blade agains he rib cage.Movemen: srong adducion, as well as inward roa-

ion and reroversion.

rapezoid muscle: also a wide muscle, originaes rom

he lowes poserior par o he skull, over he spine

(down o he 12h dorsal verebra); i insers a he

laeral par o he clavicle, a he acromion and a he

spine o he shoulder blade.

Movemen: he op par o i raises he shoulder blade

whereas he botom par lowers i; i also squeezes he

shoulder blade owards he spine.

riceps muscle: i originaes rom he botom par o he

shoulder join socke (sill a he shoulder blade) and rom

he proximal par o he upper arm, insers a he back side

o he elbow (ulna). I sreches he elbow join.

Te above picture represents a horizontal cross section through

the body at approximately slightly below the spine o 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 o the lungs can be seen. Te mostimportant, archery relevant anatomical parts are named.


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Collaboration (in general) o these muscles when per-orming a shot:

a) Te bow arm side: Raising he bow arm is mainly

achieved by he deloid muscle, he riceps muscle will

keep he bow arm (elbow join) sreched. Pushing

owards he arge but solely lies in he responsibiliyo he anerior serraus muscle as i pulls he shoulder

blade orward; as he clavicle prevens he shoulder

blade rom being moved jus around he ches caviy

o he ron side he resuling movemen acually pulls

he shoulder blade and wih i he bow arm in he di-

recion o he arge. A he same ime he rhomboid

muscles as well as he rapezoid muscle as anagoniss

have o be relaxed (hereore no squeezing o he

shoulder blade owards he spine on he bow side). o

preven he shoulder rom becoming high, mainlyhe laissimus dorsi muscle is acivaed. Major and mi-

nor eres muscle, as well as subscapular muscle roae

he arm inwards which prevens he elbow and ore-

arm rom being ouched by he sring on release (hus

i is a roaion in he shoulder join which brings he

elbow ou o he way o he sring; he elbow isel can

jus be ben or sreched). Te minor pecoral muscle

moves he shoulder girdle o ha side up o a cerain

exen more o he ron so ha he cenre o he shoul-

der join (A in he picure below) comes closer o he

line beween anchor poin and pivo poin a he bow

handle (B C in he picure below); his alleviaes

he back muscles heir work in compensaing or he

orce vecor creaed in his later line (B C); wising

he runk a litle clockwise (seen rom op; wih righ-

handed archers) can even increase his mechanism

rom a physical poin o view, because he line hrough

he cenre o boh shoulder joins ges more parallel o

he line A B, hus giving relie o he back muscles orheir work agains he orce coming rom B.

Beginner archers end o bring he bow shoulder oo

much o he ron wihou sufcien inward roaion o

heir bow arm, hus suering rom painul his o he

sring on he elbow.

b) Te sring side: Biceps (or he elbow bend) and ma-

jor pecoral muscle bring he arm owards he sring

so ha he ngers (wih or wihou mechanical re-

lease) can ake hold o i; a he same ime he deloid

muscle (and o a minor degree also he supraspinaus

muscle which mainly prevens he roaor cu rombeing squeezed in beween acromion and mos prox-

imal end o he upper arm) is acivaed so ha his

happens in an approximae horizonal level. (Te ac-

iviies o he nger muscles and where hey are loca-

ed is described below in he nex paragraph). o pull

he sring back o he anchor poin several muscles are

now working ogeher: he rapezoid and rhomboid

muscles move he shoulder blade owards he spine,

mainly he poserior par o he deloid muscle and

he inraspinaus muscle lead he upper arm back-wards so ha he elbow comes as close as possible o

he exension o line B C (see picure above). Te

middle par o he deloid muscle keeps he drawing

arm in he horizonal level or above. While pulling he

sring back and coming o ull draw he muscles siu-

aed on he back side o he shoulder join are holding

agains he draw weigh o he bow, also he muscles

which bend he ngers mus work as oherwise he

sring or a hand-held release would slip ou o hem,

as well as par o he biceps muscle and a ew smaller

muscles.

o overcome he peak weigh some compound archers

move heir elbow closer o he runk and downwards.

Tey do his insincively o use addiional muscles and

o srenghen he pulling muscles in using a more eecive

posiion. Te peak weigh has o be overcome in a raher

unavourable posiion or he shoulder join and muscles.

Te angle beween upper arm and he line hrough bohshoulder joins has no ye reached 90, so ha he mus-

cles which have o pull urher are sill much elongaed

and have o batle wih a long lever (upper arm) as well

as a poor physical relaionship beween heir origin and

inser. In bringing he elbow closer o he runk rsly he

lever siuaion o he pulling muscles is improved and sec-

ondly he srong biceps muscle assiss o overcome he

peak. Tis simple rick helps o pull urher back bu is

bad orm. Moreover, he hand holding he release will be

moved downwards, and whils he bow hand is sill keep-ing is posiion, his could have a disasrous eec: in case

he sring loop or he rope o he release would break jus

in his momen he arrow would be sho way over he ar-


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ge and migh cause an acciden. So, no o run any risk,

we should eiher each such archers o do special muscle

exercises o become capable o pulling he sring back in a

horizonal level or we should convince hem o reducing

heir draw weigh.

Diferences between recurve and compound archersat ull draw:

When jus simulaing he posiion a ull draw he back o

he hand normally would poin upwards.

Wih recurve archers he hand has o be wised ou-

ward (so-called supinaion) which is achieved by a

small muscle called supinaor muscle (siuaed a he

wo bones o he orearm near he elbow join) which

is assised by he biceps muscle.

When shooing a wris-srap release hese muscles arerelaxed as he back o he hand is in is naural posi-

ion.

When shooing a hand-held release normally he

hand is roaed inwards (so-called pronaion) o bring

he back o he hand wih is knuckles owards he jaw

bone. Tis acion is done by wo small muscles namely

pronaor eres and pronaor quadraus muscle. Obvi-

ously, he biceps muscle has o be relaxed o make his

inward roaion possible.

Te above said shall serve as jus a rough descripion

wha happens wih arm and shoulder muscles when per-

orming a sho. Also oher muscles o he runk come ino

play bu don have such a big role in ha game.

3. Other muscles used in archerya) Muscles o he neck: in he neck area we have a

lo o small muscles which provide or urning he

ace owards he arge, bu (o keep i as simple as

possible) he main roaor muscle o he head shallbe menioned, his is he sernocleidomasoid mus-

cle; i originaes a he sernum and medial par o

he clavicle, is inserion is a he lower back side o

he head, he so-called occipu. ension o he righ

sernocleidomasoid muscle urns he head o he

le and vice versa.

b) Muscles o ngers and hand: Tere is a wholebundle o muscles coming rom he elbow and con-

verges owards he hand and ngers. Tese are hemajor muscles or moving ngers and wris join. O

course, here are several ohers more, smaller mus-

cles which originae a he proximal end o he n-

gers and meacarpus, and inser a heir mos disal

end. In general, all muscles locaed on he palm-side

o he hand bend he ngers; hose siuaed on he

back-side o he hand will srech hem.

c) Deep grip versus shallow grip (release hand):when holding he sring a ull draw: holding he

sring wih jus he nger ips needs an exreme en-

sion o hose muscles bending he ngers, oherwise

he sring would slip away beore i should. Te release

hen happens ou o a very ensed condiion; in con-

ras, using a deep nger grip he lever beween he

nger joins becomes more eecive, hus needs less

ension. Alhough he way o he sring around he

enire end par o he holding ngers is now longer,

he release happens ou o a much less ensed sausand hereore will be smooh, see picure below.

d) High grip versus low grip (bow hand): i hebow hand is kep relaxed he archer will per-orm a low grip where he humb ball is pressedagains he grip o he handle. Te ension in hisball may vary rom day o day, depending on heoverall physical condiion on a day; i ha con-diion is good, he ension will also be good andvice versa. Wih a poor ension in his ball heway hrough he clicker migh become long-

er and longer. In compound archery his issuedoes no play a role as hey normally do no usea clicker. Also, wih a low grip he pressure poinis urher away rom he arrow res.

Should he archer decide or a high grip hey addiionally

have o apply ension on hose muscles which bend he

wris join. Tis ension has o be kep equally rom sho o

sho which needs a lo o pracise o achieve ha. Moreo-

ver, all oher muscles which can move he wris join have

o be ensed in order o sabilize he wris join during hewhole sho perormance. Wih a high grip he pressure

poin is closer o he arrow res (see x-ray picures below).


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Low grip

High grip

Dierences beween recurve and compound archers wih

heir release hand:

Te recurve archer is supposed o relax he ensed n-

gers o le he sring go. Te ngers open passively, his

is no an acive opening o ngers; i is as i a bucke

ull o waer or sand is jus incidenally slipping ou

o he ensed ngers. Super slow moion picures have

shown ha he ngers are almos immediaely slighly

ben again when he sring has moved orward jus a

ew cenimeres.

Compound archers may use wo ways o geting herigger going:

I. Tey keep a cerain ension in heir rigger nger o

orm i like a si hook; hen hey increase back en-

sion and pull more and more agains he wall unil he

rigger goes; i a wris-srap release is used he srap

will squeeze he skin and slide slighly owards he

wris join; hus he si rigger nger is moved o-

wards he rigger o he mechanical release and nally

ges i going. Wih a hand-held release, or example ahumb release, mos probably he ngers holding he

mechanical release will open slighly or, also hinka-

ble, he capsule (so issue) around he wris join and

he capsule around he joins beween holding ngers

and meacarpus will be elongaed a litle o enable he

si rigger nger o move owards he rigger o he

mechanical release. Mos op archers preer his way

o using a mechanical release. Wha really happens (is

here a subconscious movemen o he rigger ngeror no?) is sill o be examined and sored ou by neu-

rological research.

II. Anoher way o use a mechanical release is o keep up

back ension and use he rigger nger, no mater i

wris-srap release or hand-held release is used, like a

rie shooer, shall mean consciously bend his rigger

nger on purpose when everyhing is done righ and

he archer eels ready o le go.

e) Muscles o he legs and butocks:

Te main muscles are he glueus maximus muscle, quad-

riceps emoris muscle, biceps emoris muscle, riceps

surae muscle, anerior ibialis muscle and several ohers

smaller muscles which should no expressively be men-

ioned in his manual.

Obviously, hese muscles help ogeher in achieving a

rm sance, ighen he joins o he lower leg.

) Some coaches recommend a square (classic) sance,

ohers an open one. Human beings are exremely


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logically and economically buil up. Te square sance

needs he leas eor in muscle aciviies.

Les imagine a person sanding relaxed in uprigh po-

siion in ron o us; i we draw a line hrough he cenre o

he hip join, he knee join as well as he ankle join hen

his line would be perecly sraigh (i is called Miku-licz line); o course, his is valid or boh legs in a healhy

person. I we draw hen anoher line hrough he cenre o

boh hip joins he angle beween his line and he Miku-

licz line is 90 on eiher side, and nally, he spine is res-

ing again in a 90 angle on he cenre o his horizonal

hip line.

As seen rom he side also a sraigh line would run

hrough he ankle join, hip join and hrough he ear up

o he verex. Te weigh disribuion is approximaely

60-70% on he heel, 30-40% on he ron oo. Tis per-

sons sance is hen in complee balance wih almos no

muscular eor. Bringing he ee shoulder widh apar

would increase he area o sance, hus making i moresable wihou any exra srain.

Te balance o his sance wil l be slighly disurbed by

holding a weigh o abou 2 kg (he bow wih accessories)

on he sreched ou, abduced arm. Tis will bring more

load o he leg o he bow side, he runk ends o ge ben

o he bow side, hus he runk muscles o he sring side

have o compensae or ha imbalance. Te main muscles

o achieve ha reach rom he hip bone and run more or

less parallel o he spine up o he neck have several ori-

gins and inserions on heir way; hey belong o he so-called longiudinal muscle sysem o he back, represen

he deepes layer o back muscles. Obviously, hese mus-

cles are also imporan in eld archery wih uphill and/

or downhill shos o achieve he necessary bending o he

runk o keep he shoulder girdle in line wih he arge.

Wih an open sance he siuaion is compleely di-

eren as here is exra muscle srain o bring he body

ou o balance on purpose. Te op par o he runk, he

shoulder girdle, canno be roaed (or jus very slighly),hus he posiion o he shoulder blades and arms says

he same as wih he classic square sance (hey are in

line owards he arge). Ye, he locaion o he ee has

been changed, so here mus be a roaion o he body

in beween he ee and he shoulder girdle. All joins

locaed in beween will be involved as he body always

srives or harmonic balancing o any imbalance. Tere

will be a sligh roaion in he ankle joins and knee joins,

more roaion is possible in he hip join o boh sides as

well as in he litle joins beween he lumbar verebrae(he ribs preven major roaion in he ches region o

he spine). Te roaion causes asymmeric srain on

ligamens around and carilages in he joins. Mosly, he

archers also lean heir upper body orward which leads o

a weigh disribuion o 60-70% on he ron o he oo

and 30-40% on he heels.

Deep back muscles (lef) and their orce vectors (right.)

In heory i is hinkable ha he inward roaion o he

bow arm (remember laissimus dorsi muscle above) is

suppored by an open sance as hrough he body roa-

ion his muscle becomes a litle elongaed (he upper

par o he ches caviy roaes away rom he hip boneon he bow side), hus more eecive. So ar, here is no

proo bu should be considered possible ha his way o

sanding has negaive eecs on he skeleon (owards a


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scoliosis) when shooing 300 500 or more shos per day

over a period o several years.

II. Warm-up exercises

In archery we usually don have a lo o movemen dur-

ing a compeiion. Our spor is considered o be saic.Tereore i is recommendable o do warm-up exercises

o compensae a leas parly or he side eecs o long

lasing sanding.

Eecive warm-up exercises increase he bodys ca-

pabiliies, perormance in raining and compeiion will

become beter. Trough warm-up exercises he circula-

ory sysem, bones and joins, as well as he muscles are

prepared or he coming sress, no o orge he posiive

eec on he psyche in reducing anxiey and possible lack

o sel-condence ahead o a coming even.Moving larger muscle groups in warming-up exercises

increases he body emperaure, blood will be drawn ou

o he digesive sysem (has why you should no prac-

ise or compee righ aer a meal), he blood vessels will

be widened, hus he circulaory siuaion in he muscles

as well as in he brain will improve hus more oxygen is

available. Improving he circulaion is paricularly neces-

sary o preven rouble wih he veins as he blood ow

normally slows down during long lasing sanding.

Wih increased body emperaure resisances wihin he

dieren issues will be decreased, he archer will be able o

srech beter, o ense heir muscles beter, and o ge more

samina. Sreching exercises will increase he range o mo-

ions. Ouside he shooing range jogging, swimming, cy-

cling, dancing, sepping or cross walking are recommend-

able exercises. On he shooing range he aciliies or us-

ing machines are limied; hereore warming-up should be

kep as simple bu also as eecive as possible.

Te ollowing exercises shall be considered a sugges-ion; everyone may change hem or include dieren ex-

ercises in heir own program; where possible all ollowing

exercises should be done on boh sides:

Jogging on he spo, alernaing slowly and quick; side

jumps wih boh legs o he righ and le.

ake a long sep orward wih one oo, bend he knee

o he ron leg, and srech he back leg ou sraigh

behind you as ar as possible, keeping he heel on he

ground.

Sanding in uprigh sance, arms sreched ou abovehe head, holding on o one humb and sreching over

he oher side.

sanding on boh legs, keeping your highs ogeher,

bend one leg in he knee, ake hold o he oo in ron

o he ankle, hand and oo pulling agains each oher;

eeling he srech in he high

sanding in uprigh sance; arms sreched ou o your

side shoulder level, alernaing palms acing down andpalms acing up (shoulder roaion)

Sand wih your legs airly wide apar, ee parallel,

wising in he hips bringing he upper body over one

leg o reach he cal or he ankle wih he hands.

Sanding in uprigh sance; le arm sreched ou o-

wards he ceiling, righ arm is ben in he elbow, righ

hand holds on o he le elbow, genly pulling he le

arm behind he head.

Sanding wih he legs airly wide apar, ee paral-

lel, reach down wih he hands o he oor, makingsweeping moions in ron o you rom side o side.

Sanding in uprigh sance; keeping arms loose a your

sides, rolling he shoulders orward and backwards.

sanding in uprigh sance; urn he head o he righ,

hen o he le, hen bring he chin owards he ches,

li he chin up unil you see he ceiling; hen bring he

righ ear owards he righ shoulder and hen le ear

owards he le shoulder. Never combine hese hree

separae moions ino one unconrolled circulaion o

avoid harm or he cervical spine.

Sanding in uprigh sance; arms sreched ou in ron

o you shoulder level, alernaing a s and a srech in

he ngers.

Sanding in uprigh sance; hands in ron o your

ches, ngers inerlaced, bending and sreching boh

wris joins alernaively.

Sanding in uprigh sance, rmly on only one leg; cir-

culae he oo o he oher leg in he ankle join, sar

wih clockwise and change hen o couner-clockwisemoion.

Close wih a nal jogging on he spo.

III. Simple exercises for the shoulder girdle

1. GeneralMuscle exercises will increase he basic srengh o mus-

cles, improve he speed o conracion, and also increase

he local and dynamic endurance. Aer a cerain period

o exercises he amoun o conracile proeins (Acin,

Myosin) will be increased so ha he maximum srenghper cm will also increase.

Basically, here are our ways o building up muscle

srengh, eiher isomeric or dynamic (or isoonic), ec-


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cenric and isokineic. Te mos imporan ones or our

purposes are isomeric and dynamic. Wih isomeric ex-

ercises here is no change in he posiion o a join, he

exercise consiss ou o an atemp o move somehing.

For example, o build up he biceps muscle he rainee sis

in ron o an exremely heavy able and ries o li i up.Te biceps muscle will be ensed a is maximum, bu he

able can be moved. Tese exercises should be held or

some seconds. I held or oo long he energy supply in

he muscle cells will become uneconomic, hus muscle

sore will resul bu no necessarily increase o srengh.

Te abiliy o hold a cerain weigh or load or a cerain

ime depends on he maximum muscle srengh. Is he

load no more han 15% o wha could be held a he mos,

i could be held more or less in eerniy. Is he load in-

creased o 40% i can only be held up o abou 2 minues.Te reason or his decrease in ime is ha he blood (and

hus oxygen) supply o he muscle decreases due o an

increase in pressure inside he muscle bres. Te maxi-

mum eec in isomeric muscle exercises will be achieved

when approximaely 70 80% o he maximum muscle

srengh is used and held or no longer han 6 7 sec-

onds (alernaively: maximum load held 3 4 seconds);

i is enough o do 3 5 such conracions per muscle per

day. An advanage o he isomeric exercises is ha every

muscle group can be buil up according o our needs, and

such exercises ake jus a ew minues per day.

In dynamic (or isoonic) exercises here is a move-

men, he posiion o a join will be changed. Again an

example or he biceps muscle: ry o li a heavy dumb

bell jus by alernaively bending and sreching he elbow

join. For isoonic exercises we normally recommend 12

repeiions and hree ses o 12 repeiions wih a break

o 1 2 minues in beween. An advanage o he isoonic

muscle exercises is ha a he same ime coordinaion isalso improved as here is movemen during conracion

and relaxaion.

2. Special exercises

Trough he general knowledge we now have in anaomy

simple bu eecive exercises o improve he srengh

o muscles o he shoulder girdle may be derived. Some

archers are using a so-called Tera-Band or even he

sronger Deuser-Band, however, hey don have a suia-

ble grip and hey seem o be oo easy or a healhy persono improve he muscle srengh needed in op archery. Us-

ing dumb bells needs addiional equipmen like a bench

or similar oherwise i would ge raher ricky o rain up

or example he back muscles. Some archers are using ma-

chines in ness rooms on a regular basis which is, in prin-

ciple, a good idea. However, i is he archery coaches and

no he responsibiliy o any owner o such cenres o sor

ou exacly he necessary exercises or heir sudens.

Besides, here are so-called ches expanders on hemarke available wih which very efcien exercises o

srenghen he shoulder girdle are possible. Tese ex-

panders normally have ve (rubber) srings in beween

wo grips and provide or a wide range o exercises. Tey

come ou in dieren srenghs, rom 20kg up o 100kg,

hus using or example jus wo srings on a 20kg expand-

er will give you 8kg, and he same number o srings on

a 100kg expander would hen have 40kg a ull draw. For

a sar he suden should use as many srings as hey can

handle he exercises 2 3 imes raher quickly bu eelssrain coming up hereaer. Working wih expanders can

be done everywhere, is cheap and sill very eecive.

Te ollowing program demonsraes seven simple ex-

ercises o increase muscle srengh or he shoulder girdle;

again, his shall jus serve as a suggesion, everyone is wel-

come o creae new, helpul exercises. I is indicaed i hese

exercises are isomeric or dynamic so everyone may derive

he number o conracions and duraion o raining.

a. Side push-ups (dynamic): his exercise is paricularly

srenghening he anerior serraus muscle. Place your

ee agains a wall or cupboard; he bow hand shall be

placed rmly on he oor, he whole body as well as

he elbow o he bow arm should be kep sraigh dur-

ing his exercise; le he shoulder blade move owards

he spine (simulaing a high shoulder) and push i

away rom he spine alernaively. See gure 1.

Figure 1

b. Bow arm inward roaion (isomeric): place your bowhand on he rame o a door or similar, keep saion-

ary; lock he elbow and roae he upper arm inwards

(clockwise or righ-handed, couner-clockwise or


33/242


le-handed archers) so ha he hollow o he elbow

moves ou o he way o an imaginary sring. Do NO

jus bring he shoulder orward closer o he imagi-

nary sring line. See gures 2 & 3.

Figure 2

Figure 3

c. Shoulder pull-down (dynamic): si down, he legssraigh in ron o you; place your hands o your side and

li up your body. I your arms are oo shor o achieve

sufcien li-ups use a book or a brick under he palms

o your hands o ge beter resuls. See gures 4 & 5.

Figure 4

Figure 5

d. 1s expander exercise (dynamic): uprigh sance; arms

sreched ou wih he hands above he head; keep he

arms sreched and lower o shoulder level, pulling

he expander apar sideways wih srings in ron o

he ches, lower he arms unil he expander is relaxed

again. See gures 6, 7 & 8.


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Figure 6

Figure 7

Figure 8

e. 2nd expander exercise (dynamic): in his exercise he

expander is used behind he back; uprigh sance; one

arm is sreched ou owards he ceiling, he oher arm

is sreched ou owards he oor; holding on o he

expander, srech o your maximum and relax (simu-

laes again a high shoulder on he side where he arm

is sreched owards he oor). Tis exercise should be

done on boh sides. See gures 9 & 10.

Figure 9

Figure 10

. 3rd expander exercise (dynamic): sand wih he ee

airly wide apar, righ leg sraigh wih oo parallel,

he le leg is ben in he knee o an angle o approx

90; place he le elbow on he le knee; one end o

he expander is very securely (!) hooked underneah

he righ oo, he oher end is held by he righ hand;

pull he expander across your ches owards he le

shoulder and relax again. When doing his you should

be looking owards your le shoulder o reduce risk

o injury should he expander come loose rom under

he oo. Should be also done on boh sides. See g-

ures 11 & 12.


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Figure 11

Figure 12

g. 4h expander exercise (dynamic): uprigh sance; arms

are sreched ou in ron o you, shoulder level, hold-

ing on o he expander; pull equally o he sides unil

he srings ouch your ches; come back o saring po-

siion, keep arms sreched hroughou. See gures 13,

14 & 15.

Figure 13

Figure 14

Figure 15

h. 5h expander exercise (dynamic): his exercise is pari-

cularly helpul or compound archers. Have an uprigh

sance; one handle o he expander securely xed wih

he oo o he bow arm side; he oher handle shall be

lied up o he horizonal wih he bow arm sreched

ou (abducion). Make sure ha he bow hand akes

approximaely he same posiion as i holding a bow,

as oherwise muscles which are no used or holding

he bow will be srenghened. See gures 16 & 17.

Figure 16


36/242


Figure 17

We used illusraions made by us and he ollowing ones:

Page 3, lef column: ensed and relaxed muscle on join,

rom Elizabeh Andrews, Muskel Coaching (Ang-

ewande Kinesiologie)

Page 3, righ column, op: Ches caviy seen rom

op, rom Sobota-CD Anaomie des Menschen

(Urban&Schwarzenberg)

Page 3, righ column, botom: Shoulder blades, rom

Waldeyer Anaomie des Menschen (de Gruyer)

Page 4, lef column: Deloid muscle, rom Sobota-CD

Page 4, righ column, op: Supra-/inraspinaus, rom

Hess Sporverlezungen

Page 4, righ column, botom: Anerior serraus, rom

Hess Sporverlezungen

Page 5, righ column, op: rapezius/laissiums dorsi,

rom Sobota-CD

Page 5, righ column, botom: Cross secion hrough

ches caviy, rom Sobota-CDPage 6, lef column: Ches caviy, rom Sobota-CD plus

drawings rom Jose PREISSER

Page 7, righ column: Finger, rom Sobota-CD

Page 8, lef column: x-rays rom Jose PREISSER

Page 8, righ column: Combinaion made by Jose

PREISSER rom wo picures (upper and lower leg)

rom he Sobota-CD

Page 9, lef column: Angles wih an uprigh sanding

person, rom Debrunner Orhopdie

Page 9, righ column: Deep back muscles, rom Sobota-CD

Literature and origin of the illustrations

Debrunner, A. M., Orhopdie, Die Srungen des Bewegungsapparaes inKlinik und Praxis, (1988), ISBN 3-456-81665-0

Hess, H., Monag, H.-J., Sporverlezungen; Hrsg. Luipold-Werk, Mnchen,5. Au.

Sobota, Alas der Anaomie des Menschen (CD-ROM-Version 1.5), Hrsg.Urban&Schwarzenberg (ISBN 3-541-17492-7)

Waldeyer, A., Maye, A.,: Anaomie des Menschen, (1980), Hrsg. Waler deGruyer, (ISBN 3-11-005733-6)

Wilmo K., personal inormaions 5/2005

Elizabeh Andrews, Muskel Coaching, Angewande Kinesiologie in Sporund Terapie, VAK Verlag r Angewande Kinesiologie GmbH, Freiburgim Breisgau, ISBN: 3-924077-36-3


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Intermediate

Level

BAREBOW

Module

FITA

CoachsManual


38/242

ModuleBAREBOW

Conens

FITA Coaching ManualInermediae Level

. Introduction:

Barebow archery and recurve archery are much alike,

hereore in his barebow module we concenrae on hose

elemens o archery ha are ypical or barebow and reer

or he common elemens o he recurve module.

Te barebow is dened or compeiion by FIA rules.(FIA Consiuion and Rules, book , Chaper .). I

can be described as a bow ha is sho wihou any exra-

neous equipmen such as sigh, sigh marks on he bow,

draw check indicaors ec. Archers who wan o shoo a

barebow mus realize ha barebow is mainly sho in he

FIA disciplines Field, D, DI and ha barebow is no

an Olympic discipline. Tere are indoor and oudoor

compeiions or barebow.

Shooing a barebow is a good sar or novices in he

spor o archery. Beginners will wihou any insrucion,mos probably draw he bow and aim along he arrow,

which is accepable in he beginning o heir learning. A-

er a while hey will noice ha here is more han jus

drawing, aiming and release, especially when hey shoo

a dieren disances. In dieren pars o he world

shooing radiional bows, wih aiming over he arrow, is

par o he culure.

Barebow archers develop a good eeling or heir bow

and can laer swich o a recurve or a compound bow i

hey wan o. Shooing a barebow is more and more ac-

ceped as a learning process or beginners. In some coun-

ries, or example Sweden, beginners in archery shoo a

ew monhs wih he barebow, o learn every aspec o

shooing, wih a eeling or he bow. Aer he barebow in-

roducion hey make heir choice or any discipline hey

wish o pursue.

Insincive shooing is a special mehod or using a

barebow. I is achieved by ocusing on he arge and re-

leasing he arrow wihou any conscious atemp o calcu-lae he disance o he arge; he sho is execued wih a

minimum o conscious visual reerences, such as locaing

he arrow poin a a specic place o he arge ace pend-

ing he shooing disance. Tis orm o archery can be

quie accurae, bu akes ime o maser. Te concenra-

ion required or his orm o archery is no conducive o

he shooing o he number o arrows sho in major our-

namens. Barebow archers rarely use Insincive shooing

in compeiion.

. Equipment

According o FIA rules he un-braced barebow has o

hrough a ring o . cm diameer. Sabilizers are al-

. Inroducion _________________________________ 3

. Equipmen___________________________________ 32.1 Bow riser (handle)____________________ 32.2 Grip_____________________________________32.3 Limbs___________________________________ 32.4 Sring___________________________________ 42.5 Buton (Plunger) ______________________ 42.6 Arrow Res_____________________________ 42.7 Nock poins and arrow nocks________ 42.8 Arrows__________________________________ 2.9 Tab______________________________________

. Shooing Technique and Tuning__________ 3.1 Saring barebow shooing____________3.2 Sance and body alignmen__________ 73.3 Drawing________________________________ 73.4 Aiming mehods_______________________ 73.5 Anchor poin or facial mark________ 3.6 Gap Shooing__________________________ 3.7 Face Walking __________________________ 3.8 Sring Walking ________________________

3.9 Combinaion of Face and SringWalking________________________________ 9

3.10 Sring walking wih Gap Shooing_13.11 Release_________________________________13.12 Follow hrough________________________113.13 Analyzing_____________________________113.14 Sighing correcions__________________113.15 Tuning_________________________________11

. Conclusion__________________________________

12

. Glossary_____________________________________12


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Barebow

lowed, bu when mouned on he bow mus pass he ring

es.

2.1 Bow riser (handle)A riser o he so called shoo-hrough ype is no al-

lowed. Meal or carbon recurve risers are allowed orbarebow, any colour is permited, even camouage. I is

recommended ha he sigh window is squared and high

enough o suppor gap shooing.

I is no allowed o have marks o any kind ha may

assis wih sighing, in he sigh window. Te congura-

ion o he cu-ou o he window as seen by he archer a

ull draw should no show a prorusion ha can be used

as a sighing aid.

Addiional mass may be added o he riser o sabilize

he bow. Some risers are manuacured wih xing poins

in he lower secion o enable he atachmen o weighs.

Te same resul can be achieved i mass is added direcly

o he riser i he bow does no have such xing poins.

orque Fligh Compensaors may be mouned direcly o

he lower par o he riser.

o deermine he righ balance o a barebow, so haaer he sho he upper bow limb does no move owards

he archer.

Te iniial roaion o an un-

sabilised bow is he op limb

roaes oward he archer.

I is advised ha he archer applies, wih ape, some lead

(as used in shing) on he lower par on he back o he

bow handle a he designaed place. Now shoo some ar-

rows a dieren disances and wach he perormance o

he bow. By adding or decreasing he weigh o lead he

archer can deermine he exra mass ha needs o be puin place o sabilize he bow; bu when mouned he un-

braced bow mus be able o pass hrough a . cm ring.

2.2 Gripake care ha he bow grip has no conac beyond he

lie-line o he archers hand (no conac a he side o he

litle nger). Tere is generally no sliding o he grip o ei-

her side; he hand pushes owards he pressure poin, he

bow should leave he palm o he hand sraigh orward.

Leave i up o he archers eeling o comor wheher heychoose a high, a low or a medium grip. You can resize he

grip or even make a new (wooden) one.

Cover he bow grip wih Vaseline, have he archer

shoo and check o see i heir hand is sliding sideward. I

ha happens, add a layer o maerial o he corresponding

place or scrape away on he opposie side. I is normal ha

he archers hand moves owards he hroa o he bow.

I we pu exra maerial o he grip, hus making i

more suiable o our way o gripping, we are in danger

ha sligh inconsisencies in posiioning he wris join

will change he groupings.

2.3 LimbsI is no allowed o have marks ha could be o use in

aiming, on he ron side (inside) o he limbs. Barebow

limbs should be si, o maximize side sabiliy, so ha

he bow will no dance around on release. Te ollowing

gure gives you an idea o he dierences in limbs.

Material Speed of Limb Draw Feeling

Wood Very slow Very weak

Wood/Fibreglass Slow Weak

Wood/Carbon Fast Weak to hard

Wood/Ceramic Fast Weak to hard

Wood/Carbon/

CeramicVery fast Hard


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FITA Coaching Manual Intermediate Level

Noe ha barebow archers shoo up o 50 meres, uphill

and downhill.

2.4 SringAll kinds o sring maerial and colours are allowed. Te

cenre serving should no have markings or aiming. Teheavier he sring (he more srands) or he heavier he

cenre serving (double serving), he slower he sring.

Te op o he cenre serving may no exceed eye heigh;

oherwise i could be consrued as being used as a meas-

uring aid.

2.5 Buton (Plunger)Any kind o adjusable pressure buton is allowed as long

as he pressure poin is no placed any urher back han

cm (inside) rom he hroa o he handle (pressurepoin). Te pressure buton is se up exacly he same as

or a reesyle recurve bow.

2.6 Arrow ResUse a srong arrow res. An arrow res needs o be reliable

and surdy or barebow archery. Mos sandard ip ress

are robus enough o wihsand he pressure he arrow

pus on he res a shor disances when sring walking.

A longer disances (like 50 meres) here is litle inu-

ence o he arrow res on he arrow igh. Te draw poin

is close o he arrow; he arrow leaves he sring close o a

sraigh line and will have sufcien clearance while pass-

ing he arrow res.

A shorer disances (like 0 meres) he archers n-

gers are placed low on he sring, away rom he arrow,

which will creae downward pressure o he arrow on he

arrow res. On release he arrow may jump rom he res.

A hick suppor arm (more han .5 mm diameer) causes

he arrow o jump even higher.

Bad clearance causes bad grouping. Wih a long sup-

por arm o he arrow res, here is chance ha he ech-ing (or even he nock) makes conac wih he arrow res.

Hence, he arrow res suppor arm posiion is criical o

achieve good clearance.

Nock an arrow on he sring and lay i on he arrow

res. Shoren or adjus he arrow res suppor arm, so ha

he end o he wire is no visible ouside o he arrow sha

when observed rom an overhead view.

No Correc Correc

2.7 Nocking poins and arrow nocksAll ypes o nocking poins are allowed Some com-

mercially available nock locaors have he advanage o

consisen hickness, bu hey can end o break and are

no suiable o hicker srings. When using he nock-

ing poins/arrow nocks combinaion, he angle beween

he sring and he arrow doesn play a role, bu he arrow

nocks o his arrangemen are easily damaged by his o

oher arrows on he arge. ake care o have an adequae

spare supply; special nocks may no be readily available a

all archery oules.

When he arrow is sho rom beween he index and

second nger (Medierranean release), he arrow is more

or less perpendicular o he sring. When shooing wih

hree ngers under he arrow, he arrow akes up a sharp

angle wih he upper par o he sring. We can use wonocking poins o avoid he arrow nock sliding down

he sring. wo nocking poins on he sring should be

mouned ar enough apar o avoid pinching he arrow

beween he nocking poins.


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Barebow

As a saring posiion have

he op o he botom

nocking poin approxi-maely 5 6 millimeres

above square.

A sel-made nock poin is a good and reliable alernaive.

Whichever ype o nocking poin being used, i is impor-

an or consisency rom sring o sring, ha he nock-

ing poin is always posiioned a he same place on he

sring.

Shown in his picure

is a suggesed way o

ying in a nocking

poin.

Te bes way he nock poin can be checked or barebow

is wih he bare-sha es. Te heory behind bare-sha

uning is ha a bare sha will coninue o y in he direc-

ion i was launched rom he bow. Shoo a leas hree

eched arrows and wo un-eched arrows a arges a

5 and 0 meres. Te 5 meres will cover he shor dis-

ances whereas he 0 meers is jus over hal o he long-

es disance or he barebow discipline Field Archery. I isimporan ha he coach waches ha he archer shoos

idenical shos, especially wih he same nger posiion

on sring and acial locaion.

I he un-eched shas impac above he eched

shas, he nock poin is oo low, i he un-eched shas

impac below he eched shas, he nock poin is oo

high. I is someimes desirable o have he bare sha im-

pac jus slighly below he eched shas o ensure ha

he nock poin is no oo low, as his could cause clear-

ance problems. I could also be considered in having hebare sha impac slighly o he le o he eched group

o compensae or he sring reex.

2.8 ArrowsArchers can shoo any kind o arrows wih he barebow

bu hey have o be aware ha hey should be able o

reach 50 meres under comorable sighing condiions.

Wih his in mind an archer who inends o shoo alu-

minium arrows should have a bow wih a draw weigh oaround 5 lbs. Wih medium weigh aluminium/carbon

arrows he draw weigh should be around lbs. Wih

ligh weigh aluminium/carbon arrows a bow o 5 lbs

should be sufcien o reach he required disance wih

ease. Tese suggesions will depend on he archers draw

lengh wih he longer he draw lengh he power sroke

will be longer; his will impar greaer power ino he

launch o he arrow.

See he selecion char rom your manuacurer, or re-

er o an Arrow Fligh Simulaor program commerciallyavailable or use on personal compuers.

I is recommended or beginners o sar wih arrows,

which are longer han he measured draw lengh, because

aer a ew monhs o inense pracice he draw lengh

could increase up o one inch or more, due o he srengh-

ened muscles o he shoulder girdle and beter use o he

ches caviy hrough good breahing echniques. Accord-

ingly, he arrows chosen should be one or even wo spine

values sier han recommended in preparaion or he

increase in draw lengh.

2.9 TabTe purpose o a ab is o proec he ngers. A smooh

ab wih a uniorm surace reduces he ricion wih he

sring and aecs a clean release. Te smooher he ab,

he weaker he arrow reacs. Bad surace exure o a ab

can resul in dierences in dynamic spine. A litle alcum

powder on he ab ensures a smooh surace, and exends

he lie o he ab.In conras o he ab used in reesyle recurve ar-

chery, he ace o a ab or barebow archery has no cu-

ou beween he orenger and second nger.

Te barebow abs are available in small, medium and

large sizes or eiher righ or le hand shooers. Te ace

should be jus long enough o cover he drawing ngers


42/242


when he ngers are curled around he sring. Any surplus

may be cu o.

A ab wih an anchor shel is only suiable i he acial re-

erence is locaed under he jawbone. I is preerable or a

barebow archer o use a ab wihou an anchor shel, o

obain a rm and repeaable acial reerence. Some absare adjusable and allow he locaion o he acial reer-

ence o be varied. Tese abs permi he archer o have a

lower anchor poin, i required maybe under he cheek-

bone.

Siches o approximaely mm assis in nger place-

men on he sring when sring walking is used. An adjus-

men o he nger placing on he sring o mm equaes

o making a sigh adjusmen or approximaely 5 meres

depending on he draw weigh o he bow, he archers

draw lengh, he weigh o he arrow and he archers

echnique. Pracice will conrm hese parameers o he

individual archer. Posiioning o he ngers on he sring

or sring walking can be accuraely deermined by using

a ab; a shooing glove gives less accurae measuremen.

3. Shooting Technique And Tuning

3.1 Saring barebow shooing:

In he FIA Coaches Manual, Enry Level he beginning

archer has been augh he basic elemens o shooing, wenow go on wih he aspecs ha concerns shooing wih

he barebow. In barebow, he recommended echnique o

insruc beginners is poin o aim (aiming over he arrow

poin), which basically he barebow syle.

Beginning archers have o learn and sabilize he

shooing rouine and nd ou he undamenals o bare-

bow shooing. I is recommended or beginning archers

o sar a a shor disance, say 5 meres (depending on

age and draw weigh someimes 5 o 8 meres will sufce).

Tis will al low he archer o shoo wih boh eyes open orone eye closed and o have one consan sring posiion

and anchor poin, so ha hey can concenrae on geting

he smalles possible arrow groups.

Draw and anchoring are vial pars o he rouine and

mus be consisen beore going o oher disances. Is a

good idea or beginners in order o nd he correc an-

chor poin o use a kisser buton which has o be adjused

by he coach, hus he archer can correc himsel quie

easily.Te poin o aim can vary wih he disance o be

sho. Te beginning barebow archer should no worry

abou any aiming procedure unil hey eel comorable

handling and perorming he basic undamenals o he

barebow like sance, drawing, anchor poin, release and

ollow-hrough. When a general undersanding o un-

damenals o he barebow is acquired, he archer should

concenrae on aiming and geting small groups o arrows

a one consan close disance (5-8 meres or 5 meers)

on a large Gold (cu rom a cm arge ace) and here-aer a various disances.

When he archers head is in he correc posiion, he

archer ends o look hrough he bow sring. Te seting

and checking o he bowsring alignmen becomes au-

omaic wih experience and mos o he concenraion

or aiming purposes mus be direced o he arrow poin.

Beore he archer sars ocusing on he gold, and whils

drawing he sring owards heir anchor poin, he archer

should align he bow sring and bring he poin o he ar-

row in heir ocus line on he gold.

Mos archers preer on he longer disances, o se he

arrow poin jus underneah he cenre wih he op edge

o he arrow poin jus ouching he lower border o he

gold, so ha he arrow poin will no cover he whole gold.

On he shor disances hey preer o se he arrow poin

on he gold. On he job raining is he bes eacher.

New archers shooing barebow have he endency o

release he arrow as soon as hey are in he gold wihou

properly aiming (snap shooers). Le hem hold or oneo wo seconds as soon as hey are in he gold or proper

aiming.

Aer he archer has acquired experience in aiming

wih he barebow he archer can pracice wih he correc

arge aces a he correc disances. I is also recommend-

ed, as barebow is mosly sho in he Field or D discipline,

o pracice wih D animals on heir specic disances.

Tere is a subjecive, kinaesheic eeling, he expe-

rienced barebow archer atains when he arrow poin is

placed on he gold during he aiming process prior orelease. Progress is made only hrough inense atenion,

and nohing mus be allowed o inerere wih he inen-

siy when he arrow poin is placed in he gold.


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Barebow 7

As soon as a good basic orm has been masered he

concenraion swiches over o he aiming process and

he degree o scoring success one has whils shooing

barebow. One mus be aware o wha eec on he accura-

cy o he arrows he weaher condiions have a dieren

velociies and direcions. (O course, dieren weahercondiions have heir specic eec on he arrow igh).

Aiming adjusmens have o be made and he experience

in dieren weaher condiions becomes he bes eacher.

Trough exensive pracice over a long period o ime,

he archer increases skills relaed o barebow shooing

and kinaesheic awareness, o correc responses o dier-

en condiions, e.g. changing wind speed and direcions.

Tese acors and ohers, enable he skilled archer o ad-

jus rapidly as hey look over he arrow poin owards he

inended arge.

3.2 Sance and body alignmen:

I is desirable ha he archers sance is consisen, bu as

barebow is mosly sho in Field or D compeiions, he

errain, which can change rom pos o pos, dicaes he

sance. Tis regards especially he lower body; he upper

body can keep consisency in shooing under mos er-

rain circumsances.

Te base or a good body alignmen is a well-balanced

sance. Novices should a rs build up a consisen shoo-

ing orm on an even shooing range. Tey should hink

o a all sraigh ree reaching or he sky, wih he roos

deep in he ground. In non-exreme eld condiions he

ronal plane o he body is in he shooing plane, shoul-

ders, hips and ee in line, chin and nose poining owards

he arge. Mainain your prese posure while raising and

drawing he bow.

Barebow archers have o pracice all kinds o sances

and learn how o balance on uneven errain, where heweigh o heir body oen ress mainly on one leg only.

(Wih uphill and downhill shos he lower leg is carry-

ing he main load). Very seep downhill shos someimes

orce he archer o kneel on heir rear knee. Te same

applies, he oher way round, o very seep uphill shos,

where he archer may kneel on he knee poining owards

he arge (ron leg).

Whereas he recommendaion in ar

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