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Shooting · Basic · b3

Belly breathing and a still body, no weapon

At home 10 min 1 to 2 players One room

Ready when: Range rules and commands (b1) started.

Start a session

What you are learning

The calm body a shooter needs: belly breathing (the belly rises and falls, the chest stays still) and standing perfectly still for 20 seconds. Every small movement of the body moves the shot, so stillness is the base of the sport.

Words on this card Prone, Belly breathing
Prone
Lying on the front, standing up, or kneeling on one knee to shoot.
Belly breathing
Breathing so the belly rises and falls while the chest stays still.

Set up

A bean bag; a cushion or folded towel to stand on; a clock with a second hand.

Weather: any weather

The base setup for shooting

Show it first for the one teaching

  1. Lie on your back with one hand on the belly. Breathe in through the nose and out slowly through the mouth: the hand rises and falls, the chest stays still.
  2. Stand tall, feet shoulder width, a bean bag on the back of one hand, and stay still while breathing slowly.
  3. Stand on one leg on the cushion and stay still.

Your part while they practise

Time it; keep the room quiet.

Step by step

  1. Lie on the back, one hand on the belly; belly breathing for 2 minutes.
  2. Stand tall, bean bag on the back of the hand; still for 20 seconds; 3 tries.
  3. Stand on one leg on the cushion, 20 seconds each leg.

How much: 3 tries 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: Statue

Who can stay still longest with the bean bag on the back of the hand.

Who plays: 2 or more side by side, or the child against their own best; you time.

How to play, turn by turn
Turns
  1. Everyone stands tall with a bean bag on the back of the hand
  2. On "start", stay still and breathe slowly
  3. The bag falling, or a step, ends your turn
  4. 3 rounds
Fair play
A grown-up stands on one leg.
Points
1 point for every 10 seconds still; 2 points for the last statue standing.
Fouls
Your turn ends
  • The bag falls
  • A foot moves
  • Holding the breath till you go red
Winning
The most points after 3 rounds.
Stars
  1. 4 points for 1 star
  2. 8 points for 2 stars
  3. 12 points for 3 stars

Easier or harder

Easier

Sit down.

Harder

Raise the arm to the front, bag on the back of the hand.

What you will see, and what to say

  • the chest lifts when breathing Breathe into the bellyHand goes up, chest stays.
  • the bag falls at once Breathe out slowly, soften the kneesRelax, then still.
  • the shoulders rise Let the shoulders dropHeavy shoulders.

Self-check

5

5 belly breaths with the chest still; 20 seconds with the bag still, 3 tries in a row.

Stop and get a coach when

Dizziness; sit down.

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 belly breathing, balance, steadiness.

awiseathlete.com/sports/shooting/shooting-b3