Archery · Basic · b4

Stretch band shot cycle

At home 10 min 1 and a grown-up One room, yard or lane

Ready when: Stance and the feel of release (b3) done.

What you are learning

The whole sequence of one shot, practised with a stretch band instead of a bow: stance, hook, raise, draw, anchor, aim, release, follow-through. Archers repeat the same steps in the same order on every arrow, and the band lets a child learn that order safely.

Words on this card Draw, Anchor, Release, Follow-through, Stance, Target face, Stretch band

Draw: Pulling the string back.
Anchor: The spot on the face the drawing hand touches at full draw, the same every time, often under the chin or at the corner of the mouth.
Release: Letting the string go, by relaxing the fingers while the back keeps squeezing.
Follow-through: Holding still for a moment after the release, arms where they were.
Stance: How the archer stands: one foot each side of the shooting line, side-on to the target.
Target face: The paper with the coloured rings.
Stretch band: A rubber loop used to practise the draw without a bow.

Set up

A loop of resistance tubing about 1 m long, knotted near each end (yellow, light, for under 10; red for most); a finger sling; a small target face taped to a wall; a mirror if you have one.

Weather: any weather

The base setup for archery

Show it first for the one teaching

Take the stance from Stance and the feel of release (b3), side-on to the paper target.
The bow hand holds one end of the band; the other hand hooks the band with three fingers.
Raise both arms, then pull the band back until the drawing hand touches the same spot on your face: the anchor.
Aim at the paper, squeeze the shoulder blades so the fingers slip off, and hold still for a second.

Your part while they practise

Check nobody is in front; watch the anchor in a mirror.

Step by step

Stance, side-on to the paper.
Set the hook: three fingers on the band.
Raise both arms toward the target.
Draw to the anchor.
Aim at the paper.
Release by squeezing the back; hold still for the follow-through.
10 shots. Then hold at the anchor for 15 seconds, rest 30 seconds, 3 times.

How much: 10 shots and 3 holds of 15 seconds 10 min a session 3 days a week

Say one thing Pick one line from "What you will see" for today and say only that.

The game: Stretch band golf

In the yard, shoot the band at a tennis ball and count the shots to hit it, over 9 holes.

Who plays: the child and a grown-up, or two children, taking turns. No finger sling, so the band flies.

How to play, turn by turn

Turns: Toss a tennis ball 10 to 20 m into the yard: that is the hole
Each player shoots the band at the ball from the start, with the whole shot sequence
Walk to where your band landed and shoot again from there
When your band touches the ball, write down your number of shots
Play 9 holes, tossing the ball somewhere new each time
Fair play: A younger player's ball is tossed 5 m closer.

Points: Each shot counts 1. Your score is the total for 9 holes; fewer is better.
Fouls: Penalty shots added to your score
A shot without drawing to the anchor: 1 extra shot
The band pointed at a person: 3 extra shots
Winning: The fewest shots after 9 holes wins.

Stars

45 shots or fewer for 1 star
36 shots or fewer for 2 stars
27 shots or fewer for 3 stars

Easier or harder

Easier

Fewer steps, just draw and anchor.

Harder

Hold 30 seconds; imagine wind and a crowd.

What you will see, and what to say

the anchor changes each shot Same spot on the faceThe hand touches exactly the same place every time.
the fingers snap open Let the back do the workSqueeze the shoulder blades; the fingers just relax.
the band is pointed at someone Point it at the target onlyThe band points at the target or the floor.

Self-check

10 shots with the same anchor, seen in the mirror; 3 holds of 15 seconds.

Stop and get a coach when

Shoulder pain.

Fitness for this

Warm up first: how to warm up, at workonfitness.com. For strength and stretching, its exercise library shows each exercise step by step, with an easier version.

This card trains the shot cycle, holding, focus.

awiseathlete.com/sports/archery/archery-b4