Likewise,

Set-up

The Shot Cycle

Every sport has a set-up position.

Look at the sprinter getting ready for the start. The body is being positioned in such a manner so as to achieve the best biomechanical combination of all parts. To explode from the blocks requires a very complicated neuromuscular coordination, eliminating at the same time any antagonistic factors which could hinder this process.

• the swimmer on the block ready for the gun;

• the baseball pitcher setting himself up for the pitch;

• the basketball player setting up for the free throw;

• Etc.

Therefore, every sport has its set-up position, which provides the best dynamic balance e.g. a runner on the blocks, or the best static balance, as needed for archery and pistol shooting.

In archery, the body and equipment has to be set-up into the most advantageous biomechanical position possible. For the best set-up of the body refer also back to step 5 in Chapter 3, The Shot.

The legs must be straight, though relaxed and the pressure distribution on the feet should be about 60-70% on the balls of the feet and 40-30% on the heels.

It is recommended to use an open stance, as it will assist in achieving the preferred posture and counteract the tendency to arch the back. As part of the set-up, the shoulders must be aligned with the target and the rear scapula set back and down, almost in the final position. Rotation must come from the waist to bring the shoulders in line with the target, which will create a little tension just below the ribs, adding to improving stability.

The sternum must be tucked in to provide more clearance and the abdominal muscles tightening throughout the shot for greater improved stability.

It is advisable to lean slightly forward, towards the target, in the set-up position to counteract the natural tendency to lean back, which comes from wanting to compensate for the weight of the bow.

This set-up position will provide for the strongest biomechanical arrangement.

Even though most archers understand the Law of Inertia, they mistakenly apply it from the draw, which can result in arrows being 1 "to 2" too long. The Law of Inertia only applies from the holding position, where the movement of the draw changes from an external to an internal movement. The Scapulae move towards each other allowing the chest to open up. This provides the expansion necessary for the arrow to come through the clicker. Refer to Diagram No.3 below.

Holding is fundamental for consistency. If the archer shoots with continuous external movement, they will pass the holding phase, thereby achieving no real consistency. As a result, scores will fluctuate greatly and become an obstacle in achieving shooting high scores.

Holding is extremely crucial; in essence, it can be referred to as the "barrel of the gun". If there is no proper holding, then the "barrel of the gun" is shorter or non-existent and consequently less consistency is achieved. Therefore, the current accepted method of teaching "continuous external movement" is flawed.

When drawing the string to the anchor point, one has to use at least some upper arm, fore arm and hand muscles, as the string cannot be pulled back by the scapula muscles alone. EMG equipment demonstrates this. In addition, it shows that there is no relaxation of the digitorum muscle, which controls the fingers. Therefore, there will be tension in these muscles, which in turn will need to be transferred to the bigger core muscles.

This transfer/loading should normally take about half a second. As already stated, it is only from the holding position the Law of Inertia will come into play. This can be compared to a heavy roller used on clay tennis courts, stationary it has a lot of inertia but once it is moving, it can be pulled with one finger. The same goes for the expansion phase. If this expansion phase is stopped, an enormous amount of energy and muscle power will be required. This is not only fatiguing, but will prevent a smooth and strong shot being made.

In addition, aiming should commence from holding only. If aiming commences too early, the focus will be on aiming and keeping sight alignment, therefore, as such, bypassing the transfer/loading and holding phase.

Heart rate monitors are good scientific indicators to check that holding has been achieved. Refer Chapter 5, Cl.8, Heart Rate Monitor Test.

Дата добавления: 2015-05-09