Copy of Archery

Archery

Injuries

• Scrapes or irritation caused from the string hitting the forearm.

Avoid: Do not hyper extend the elbow, have it slightly bent

Diet

• Tendinitis occurs when the tendons and ligaments that are used to much.

Avoid: Take breaks, do not overuse

An archer's diet is a low fat one, with the recommended amount of fat intake at 1Tbs. a day. They also need to drink a lot of water while trying to avoid sugary beverages.

• Rotator cuff can be injured, such as rear, irritation, or dislocation, if the archer has weak shoulder or poor shooting mechanics.

Avoid: use good posture and work on building up your arm muscles

• Getting shot with an arrow

Avoid: not to be in the way of the archer shooting

Parfait, using low-fat yogurt and fresh fruit

Scrambled Egg Burritos, using whole-wheat flour tortillas

Banana corn muffin, using fat reduced milk

Oatmeal, with apples and cinnamon

Greek yogurt, with oat granola, walnuts, and your choice in berries

Raspberry and Banana Smoothie, using fat free greek yogurt

Spinach and Tomato Omelet, using an egg substitute

TBLT (turkey bacon, lettuce, tomato)

Garden Pasta Salad, using whole-wheat noodles

Caesar Salmon Wrap, using a light dressing

Turkey Wrap, using a whole-wheat wrap

Stuffed Sweet potato, using greek yogurt instead of sour cream

Strawberry Spinach Salad, with a light dressing

Crunchy Tuna Wrap, replacing mayo with greek yogurt

by The Queen, The Dame and The Jester

Chicken and Asparagus Crepes

Veggie Burger with mushrooms

Lemon Chicken with artichoke hearts

Soy Glazed Salmon, with avocado salad

Baked Tilapia with fresh vegetables

Crab and Avocado Salad, using greek yogurt for creaminess

Pork Tenderloin Steaks with a melody of fresh vegetalbes

Snack should be healthy, non-junk food, ones, such as celery and carrot sticks, fruit salad, or hard-boiled eggs

Treatment

• Minor shoulder pains and inflammation can be treated using over-the-counter anti-inflammatory medication, rest and ice
• Any major injuries, seek medical care immediately

Diet

10 min stretch before and after

• upper back side bending
• shoulder flexion
• shoulder hyper extension
• shoulder external rotation
• shoulder internal rotation
• shoulder abduction flexion
• shoulder horizontal adduction

Monday - Shoulders

When training, an archers diet should consists of about 35% fruit and vegetables, 35% grains, and 30% lean protein. This allows an archer to have more energy when training throughout the day.

Avoid:

shoulder video

Archers should avoid food with unhealthy fats in it. Unhealthy fats make if hard to maintain endurance when training, and also make it hard to maintain the consistent energy level need when shooting.

Such as: soda, breakfast toaster pastries, and hot dogs

Competition Day:

On competition days archers need more "fuel" because competition require more endurance, so it is okay to have food with larger fat content, as long as they are healthy fats; such as cheese, nuts, and "fatty" vegetables, like avocado. Also, have fruit for a snack instead of something with a lot of carbs.

30 min strength

• push ups
• split stance dumbbell row
• deltoid extensions
• pike press
• Squat press
• Shoulder Press

I recommend having a fruit and nut mix for a snack.

push up video

10 min stretch before and after

• neck flexion
• neck rotation
• back side bending
• back rotation
• back extension
• flexion chin to chest
• lateral flexion ear to shoulder

20 minute stretch

• upper back side bending
• shoulder flexion
• shoulder hyperextension
• shoulder external rotation
• shoulder internal rotation
• shoulder abduction flexion
• neck flexion
• neck rotation
• back side bending
• back rotation
• back extension
• flexion chin to chest
• lateral flexion ear to shoulder
• shoulder horizontal adduction

Tuesday - Neck and Back

Wednesday - Rest

neck video

Training Plan

30 min strength

• kick backs
• chin ups
• dead lifts
• seated rows
• back extensions
• external rotations

Training

Friday - Total Body

10 min stretch before and after

• biceps wall stretch
• chest and anterior shoulder
• middle back and posterior shoulders
• serratus anterior

Thursday - Arms

10 minute stretch

• upper back side bending
• shoulder flexion
• shoulder hyperextension
• shoulder external rotation
• neck flexion
• neck rotation
• back side bending
• back rotation

• Form practice - focus on one move at a time
• 8-12 reps with 60% maximum weight and 3-5 sets
• Practice form and physical training to minimize fatigue during shoots
• Tournament preparation - shooting practice rounds, stimulate tournament atmosphere by creating a high -intensity situation

form video

bicept video

• yoga,
• form practice
• tournament practice

30 min strength

• Biceps Curls
• standing lift
• plank press
• monkey arms
• pom-pom circles
• oblique-twist triceps pushups

Sunday - Rest

20 minute stretch

• wall hamstring
• heel drop
• quadriceps stretch with exercise ball
• standing quadricep stretch stretch
• stretch
• biceps wall stretch
• chest and anterior
• upper back side bending
• shoulder flexion
• shoulder hyperextension
• shoulder external rotation

Saturday - Legs and Wrists

10 min stretch

• wrist extension bilateral
• wrist flexion
• wall hamstring
• heel drop
• quadriceps stretch with exercise ball
• standing quadricep stretch

legs video

30 min strength training

(everything with ankle weights)

• straight leg side rise
• seated leg rise
• wrist curls
• wrist rolls
• reverse wrist curls

wrists video

Muscle Groups

When shooting an arrow both arms, muscles in the arms, are used in different ways. The dominant hand is used to pull back the bowstring, by the flexors in the elbow. The other arm, that is holding the bow itself, is extended. Both arms during this being elevated, the arm holding the bow string higher than the other.

The muscles associated with these movements are the trapezius and middle and posterior deltoid on the side that is pulling back the string and latissimus, teres major, and rhomboid on the side supporting the bow.

Works Cited

works cited/ bloopers video