Biomechanically Efficient Shooting Technique

1
Biomechanically Efficient Shooting Technique
Archery Shot Execution
2
Biomechanics

• The science that examines the internal and
  external forces acting on the human body and the
  effect produced by these forces.
• Hay 1985

Using biomechanics lays a strong, stable
foundation for the archery shot
3
Using Biomechanics

• Improves Performance
• Archers have more endurance
• Archers are less susceptible to injury
• Refines Technique
• Archers are able to repeat the shot sequence more
  easily
• Archers are able to repeat the shot sequence more
  exactly

4
Using Biomechanics

• Maximizes Equipment Potential
• Better shot execution maximizes the equipments
  potential
• This makes the bow seem to shoot better
• Enhances Training Methods
• The BEST Method makes it easier to run training
  sessions
• The shot sequence is broken into separate,
  definable steps
• These steps can be practiced separately or as a
  sequence

5
Using Biomechanics

• Improves Coaching Techniques
• Coaching techniques arent nearly as varied using
  the BEST Method
• The BEST Method is a standardized, scientifically
  based technique
• It isnt as open to interpretation as are other
  archery shooting techniques
• Reduces Injury
• If performed properly the BEST Method reduces
  injury
• The BEST Method uses the muscles and skeleton
  more efficiently and effectively
• There is less fatigue and the correct actions can
  be repeated longer

6
Foundation of the ShotThe BEST MethodContent
and Editing by Coach Kisik LeeUSA Archery
National Head Coach

• The following slides show key elements of the
  BEST Method
• Archery Shot Execution
• For Compound and Recurve Bows

7
Archery Shot Execution

• The key to archery success is to be able to
  repeat an action exactly, multiple times in
  succession, in a variety of conditions
• Properly executing the archery shot sequence is
  more important than where the arrow lands. If
  the shot sequence is not replicated exactly,
  arrow landings are inconsistent
• The BEST Method is the shot execution sequence
  that we use as a foundation. The following is
  the BEST Method in detail with some
  modification to accommodate different types of
  releases

8
Stance

• Success in archery depends on stability and
  consistency
• The importance of the stance and the correct
  biomechanic structure is paramount as it provides
  for stability, strength and endurance

9
Stance

• The recommended position is the open stance
• The open stance provides for a biomechanically
  stronger stance, especially in windy conditions
• The feet should be about shoulder width apart
  with the weight evenly distributed on both feet
• Its also acceptable for some archers to use a
  closed or square stance

Open Stance
Square Stance
10
Stance

• The recommended weight distribution is about
  60-70 on the balls of the feet and 40-30 on the
  heels
• Too many archers stand with more weight on their
  heels, which places their center of gravity back
  over the heels resulting in instability
• Imagine a straight steel rod going through the
  body with the bottom of the rod being stuck
  solidly into the ground and top exiting through
  the head

11
Stance

• The center of gravity should be positioned
  approximately between the insteps of the feet
  when at full draw and holding
• The hips must be slightly tilted backwards, which
  can be likened to the feeling when tightening the
  lower abdomen
• The sternum must be kept down to provide more
  frontal clearance
• Recurve archers shoulders must be in line to the
  target, but the hips must stay open to the target
  (in line with toes)
• Compound archers shoulders will remain slightly
  open to the target (in line with the toes) due to
  having to begin the draw sequence at brace height

12
Stance

• Stand with your bow-arm side to the target, with
  your feet a comfortable distance apart in a
  slightly open stance
• Rest the bottom limb of the bow on the toe of
  your target-side foot or use the stabilizer as a
  prop
• Relax and think about what you are doing next

BEST Method allows for variances in
shoulder Position dependent on equipment and
personal abilities.
13
Nock

• Nock the arrow onto the bowstring using the same
  method each time to be consistent
• Make sure you hear the nock snap on to the string
  and place the arrow onto the arrow rest
• Keep the bow vertical, close to your body and
  pointed toward the target
• You can also keep the bow propped on the
  stabilizer of resting on the bottom limb/cam

14
Set String Hand (Hooking)

• Set the bow string onto the fingers of the
  drawing hand along the archers groove, or attach
  the mechanical release to the proper position on
  the string
• This must be done the same way each time
• May use 3-Fingers Under or a Split-Finger
  grip or Mechanical Release Aids

15
Set String Hand (Hooking)

• The thumb and little finger (pinkie) are curled
  and pulled to the rear
• This provides the proper tension in the draw hand
  and forearm
• This tension in the thumb and pinkie must be
  maintained throughout the shot sequence
• Properly positioning the thumb and pinkie finger
  helps ease forearm tension during the draw

16
Set String Hand (Hooking)

• Visually check that the position of the tab on
  the string is always the same for every shot,
  including the position of the fingers on the tab
• Use a finger spacer to insure exact finger
  placement on the tab
• A finger spacer also helps the fingers in contact
  with the spacer to be more relaxed and avoids
  unwanted tension in the drawing hand
• Place the fingers on the string so that the back
  of the hand is slightly angled away from the
  string
• The wrist should be flexed slightly away from the
  body in a natural relaxed position (like carrying
  a bag) for finger and mechanical release shooters

17
Set Bow Hand (Gripping)

• Place your bow hand into the bow grip
• Lightly grip the bow or use a wrist or finger
  sling to keep from dropping it
• The center line of the grip should be along the
  inside of the thumb muscle and the knuckles
  should be angled at least 45 degrees up from
  vertical and away from the bow grip
• The thumb is pointing at the target throughout
  the shot sequence
• Place a small amount of tension on the string to
  facilitate the exact placement of the bow hand on
  the grip

18
Set Bow Hand (Gripping)

• A little tension in the thumb is acceptable
• From the beginning of the set-up the bow hand
  position on the grip must not change
• Consistent hand placement is extremely important
  to ensure that the pressure area on the hand is
  always in the same location on the grip

19
Set Bow Hand (Gripping)

• Rotate the bow arm elbow so that its almost
  perpendicular to the ground for recurve and
  45degrees or less from vertical for compound
  archers
• Rotate the upper body so that there is a slight
  tension on the bow string

20
Set Position Mindset
This is a critical stage of the shot where
success or failure is determined. You must have a
clear concept of what you want to achieve. This
is the point for final self-coaching and total
commitment to the shot.

• Start by aligning shoulders and begin
  concentrating on the shot sequence
• Eliminate any irrelevant thoughts and
  distractions caused by events around you
• Become totally focused on the process and run a
  quick mental rehearsal of how the shot should feel

21
Mindset

• Take one or two deep Zen breaths to become fully
  centered and relax the body, especially in the
  face, neck and shoulders
• Practice this step during training so that it
  becomes second nature and is the same during
  competition as in practice
• This consistency of thought will create a greater
  self-awareness and will promote confidence

22
Set-Up

• 60-70 of the weight should be on the balls of
  the feet
• The hips should be rolled under to straighten the
  lower back
• The hips must remain open to the target (in line
  with the feet)

23
Set-Up

• Recurve archers bring their shoulders in line
  with the target, creating a little bit of tension
  just below the ribcage adding to core stability
• Compound archers shoulders are still open
  slightly to the target
• The rib cage drops straight down and then the
  lower abdominal muscles in the pelvic region are
  tightened

24
Set-Up

• Before raising the bow the draw side shoulder has
  to be set back slightly toward the spine to
  properly position the draw side scapula
• Both shoulders have to remain low to optimize
  range of motion

25
Set-Up

• Raise your bow so that the knuckles of the bow
  hand are mid-target height by hinging the bow arm
  at the shoulder joint
• Raise the drawing arm along with the bow arm to
  approximately cheek level
• A compound bow will require the release hand to
  be at brace height at set-up, with the chest
  slightly open to the target, but the remaining
  elements of the draw cycle are the same

26
Set-Up

• Elbow rotation should be almost vertical and
  acromial notch will be obvious at proper set-up
  position

Coach Kisik Lee, Total Archery
27
Set-Up

• The set-up position is achieved by correctly
  positioning the draw shoulder and both scapulae
• Visualize the string fingers being connected to
  the elbow via chains to allow for more relaxed
  drawing fingers, hand and forearm
• To overcome the natural tendency to lean away
  from the target while coming to Set-Up, the
  archer must maintain proper posture and
  understand that the COG will shift slightly
  toward the target during Set-up

28
Drawing

• From the set-up when starting the draw the
  knuckles of the bow hand must be even with the
  horizontal centerline of the target or higher
• The draw side scapula has been set back during
  the set-up for recurve archers
• Compound archers begin the draw from brace height
  and their shoulders are still open to the target.

29
Drawing

• Draw the bowstring to a point 1-3 below the
  chin with angular motion focusing on rotating
  the LAN2 area toward the spine (the Lan2 area is
  a small area at the head of the triceps)
• The draw elbow must come around enough to be
  in-line with the arrow to assist in setting the
  draw side scapula down, maintaining a low draw
  shoulder and loading the back muscles
• Draw continuously and decisively, rather than
  slowly and cautiously

30
Drawing

• When drawing, the fingers must maintain their
  initial position while relaxing the draw hand and
  forearm as much as possible
• At this stage you are not yet aiming
• Continue to maintain proper posture and COG
  alignment
• Maintain firm triceps in the bow arm to assist in
  keeping a low bow shoulder and vertical elbow
  position

31
Loading

• The beginning of the Loading phase slightly
  overlaps the end of the drawing phase
• Archers must concentrate on maintaining back
  tension and not pulling with just the shoulders
  and arms
• Inhale while drawing using belly-breathing to
  create a natural feeling of strength

32
Anchor

• While keeping the bow arm extended and
  maintaining tension in the tricep muscle,
  properly anchor the release hand
• Only the drawing hand must move when bringing it
  up to the anchor point. The drawing elbow and
  shoulder must stay low and not move
• When anchoring keep a strong scapula position
  toward the spine to maintain back tension in
  preparation for the "transfer/holding" position
• Anchor point is determined by the proper
  positioning of the scapulae and the drawing elbow
  and the position of the drawing hand on the jaw
  bone

33
Anchor

• When viewed from the side the tip of the elbow
  should either be in line with or slightly higher
  than the arrow
• The proper muscle activity of the lower back will
  be difficult to accomplish during the transfer if
  the draw elbow is too high

34
Anchor

• When viewed from above or behind, the drawing
  elbow should be in-line with the arrow
• Optimally it would be slightly behind the arrow
  line, but definitely not forward of line
• The same anchor point must be used each time the
  bow is drawn to be the most accurate

35
Anchor

• Archers using a finger release may anchor at the
  corner of the mouth, for beginners, or under the
  chin for advanced archers
• The drawing hand must make firm contact with the
  jawbone to create a bone-on-bone connection, as
  this is essential to ensure a consistent
  "nock-to-eye and peep-to-eye position

36
Anchor

• To maintain consistency when using a shelf tab
  the archer must ensure that the index finger
  knuckle of the draw hand makes full contact with
  the jawbone
• Any rotation of the drawing hand on the face or
  lifting of the tip of the drawing elbow will
  change the finger/release pressure on the string
  and adversely affect the dynamics of the shot
• The connection between the string and the side of
  the chin should be firm, as this will make for a
  strong connection and will support a solid shot
• Compound Release shooters must keep a firm
  hand-to-jaw contact

37
Transfer to Holding

• When the string is drawn to anchor at least some
  upper arm, forearm and hand muscles must be used
  as the string cannot be pulled back by the back
  muscles alone
• The archer should take about half a second to
  relieve unwanted tension in the draw hand, upper
  arm and forearm by transferring this tension into
  the lower back muscles before Holding can start

There is a rhythm the archer should follow from
Set-up to Transfer Set-Up Draw Anchor
.. Transfer 1 2
.. 3
38
Transfer to Holding

• The teaching method of "continuous external
  movement" is flawed and an obstacle to shooting
  consistently high scores
• The transfer movement is subtle yet visible

39
Transfer to Holding

• After anchoring, transfer the muscle activity for
  LAN2 movement to a continuous rounding motion
• Holding begins here
• Even though there isnt any visible movement,
  holding isnt a static activity

40
Holding

• The Holding position is crucial and fundamental
  for maximum consistency
• The tip of the arrow should be about 2mm from
  clicker when holding is achieved for recurve. For
  compound the bow must be drawn into the valley or
  to the wall
• During holding the focus must now be placed on
  continuing to rotate the Lan2 area with angular
  movement through expansion
• It must be understood that Holding is a dynamic
  and critical transition point in a continuous
  process

41
Holding

• At Holding, archers flow seamlessly into the
  aiming and expansion phase
• During the transfer/holding process, the breath
  must be let out slowly in a natural and relaxed
  manner until the lungs reach about 70 - 50 of
  their capacity
• This exhalation will allow the sight to naturally
  settle on the aiming point on the target
• The breath must be held during the expansion and
  until the follow-through is completed

42
Aiming Expansion (Aiming)
Aiming is something thats overdone by many
archers. The harder an archer aims the less they
concentrate on something else that matters more
to their success. Aiming is just one step in the
sequence.

• Aiming should be nothing more than allowing the
  sight to move to the intended impact point and to
  settle there, before you begin concentrating on
  the next step in the shot sequence
• Up to Holding, the archer has been internally
  focused, but now the archer must switch to a
  narrow external focus
• Some attention must now be briefly directed to
  eye focus, which starts ONLY AFTER the archer
  reaches Holding NOT BEFORE!

43
Aiming Expansion (Aiming)

• The ideal time from Holding to Release is between
  one to three seconds for recurve and six to eight
  seconds for compound
• The sub-conscious mind must be allowed to place
  the sight pin in the aiming area and the sight
  must be allowed to float
• The archer must be aware, through training and
  practice, of how much perceived movement in the
  sight picture is acceptable for his level of
  performance
• "Aiming" should be approached without anxiety and
  should be treated as just another step in the
  process of shooting an arrow, not the focal point
  of the process

44
Aiming Expansion (Aiming)

• The archer must concentrate with some intensity
  and can only consciously tune into one thought
  channel at a time
• Consequently, if the focus were completely
  diverted to aiming, the connection with the core
  back muscles would be lost
• Obviously, some aiming will need to take place,
  but this should be done more sub-consciously than
  consciously

45

Aiming Expansion (Expansion)

• Due to the Ratio of Circular Movement (ROCM), a
  small amount of expansion is sufficient to move
  the arrow the last 1-2mm through the clicker or
  to activate the mechanical release
• Expansion is not a linear movement of push and/or
  pull, but a result of circular movement
• With compound archers there will be a very small
  movement of the draw side elbow indication
  rotation and expansion
• Even though this is a very small, almost
  invisible movement, it is enough rotation to
  activate the release

46
Aiming Expansion (Expansion)

• For the correct feeling of expansion, visualize a
  connection between the left and right arms
• By rotating the Lan2 area towards the spine a
  feeling of rounding and lengthening of the chest
  will be experienced
• This is greatest between the draw and bow hands
  and sufficient to move the last few mm through
  the clicker or rotate enough to activate a
  mechanical release without push and/or pull
• This is the Ratio of Circular Movement (ROCM)

47
Aiming Expansion (Expansion)

• As this movement is equal in both directions,
  there should be no apparent movement of the
  string when observed against a reference mark on
  the chest
• There will be a slight movement of the arrow
  point through the clicker for recurve archers and
  compound archers who use a clicker
• The arrow tip remains stationary on the rest for
  compound archers who do not use a clicker
• The balance in the expansion must be 50/50
• An imbalance will affect the COG of the archer

48
Aiming Expansion (Expansion)

• If there is an imbalance, either the front will
  go forward or more likely the dominant drawing
  side, being the strongest, will take over and the
  archer will lean backwards away from the target
• The archer must, during the expansion, maintain
  bow arm tricep tension, low front shoulder and
  vertical elbow crease (as evidenced by obvious
  acromial notch)
• During this phase, the focus must completely
  remain on the expansion
• Thinking about anything else will break
  concentration and the connection with the core
  back muscles will be lost, spoiling a smooth
  release

49
Release
Once an archer learns how to properly release the
string, they must allow the release to become an
automatic, subconsciously controlled activity,
while the archer concentrates on the continued
rotation of the Lan2 area

• While maintaining proper back tension, wait for
  expansion to move the arrow point through the
  clicker or for the mechanical release to activate
  
• Let the subconscious take care of the aiming
• The release will occur automatically and follow
  through will happen naturally if proper Lan2 area
  rotation has been maintained

50
Release

• For archers using a finger release the clicker is
  activated by movement of the back muscles and NOT
  from pushing the riser with the bow hand or
  pulling the string with the draw fingers
• The activation of the clicker is a phase in the
  shot that must be sensed or felt, not listened
  for
• This may be a difficult concept to grasp
• However, if the archer waits to hear the clicker
  go off to allow the release, conscious thought
  goes to the clicker and the connection with the
  key back muscles will be lost

51
Release

• Archers using a finger release must learn to
  release the string by instantly relaxing the
  drawing fingers, allowing the string to go
• After learning this, archers must learn how to
  make the release happen automatically without
  them directly concentrating on the release action
• The string pushes the fingers out of the way
• Archers who incorrectly release the string by
  consciously opening their fingers have allowed
  their focus to go from their back muscles to the
  fingers and stops the continuous motion through
  the loss of back tension

52
Release

• Archers using a mechanical release must make a
  smooth release activation by concentrating on
  holding back tension and rotating the Lan2 area
  while waiting for the release to activate
• This insures smooth and consistent release
  activation

53
Release

• Little Finger Tension
• The little finger of the draw hand must be
  correctly and consistently positioned each shot
• Any change in position or tension in this little
  finger will affect the level of tension in the
  draw fingers
• Activation of a mechanical release is adversely
  affected by excessive little finger tension

54
Release

• The little finger is positioned properly the
  forearm will exhibit almost no tension during the
  draw and the release will be smooth and
  consistent
• The thumb should be relaxed and curled under the
  palm except when using a thumb-activated release
  aid

55
Follow Through

• The follow-through is part of the release and not
  a separate action
• Correct back tension needs to be continued for
  one to two seconds after the release
• The continued rotating of the Lan2 throughout the
  follow-through will create a much better feeling
  of back tension

56
Follow Through

• The follow-through motion must be a natural
  reaction finishing with the draw hand slightly
  behind the neck
• If the follow-through is natural, the relaxed
  drawing hand or release will move backwards
  staying in touch with the face following the jaw
  line
• The elbow should move laterally to the rear with
  a slight downward movement, but the draw hand
  should not drop to the shoulder as part of the
  follow through

57
Follow Through

• Draw hand dropping to the shoulder is an
  indication that the elbow has dropped too far
  during release
• A forced, exaggerated follow-through is an
  indication of a faulty release and improper back
  tension, leading to inconsistent results due to
  excessive arm tension

58
Relaxation Feedback

• At the conclusion of the follow-through, the body
  and mind need to prepare for the next shot
• Allow any physical or mental tension created
  during the previous shot to dissolve by
  initiating a few deep Zen breaths
• During practice this is the time for unemotional
  self analysis of the previous shot
• It is very important that the archer learns to
  "feel" the shot, so that any technical
  discrepancies in the shot can be recognized and
  corrective action can be taken

59
Relaxation Feedback

• Reflect on the shot sequence
• What went well (reinforce those actions)
• What needs improvement (concentrate on them
  during the next shot sequence)
• It is very important for the continued learning
  process and the development of an archer that the
  archer accepts full responsibility for the
  outcome of the shot
• There are no excuses only reasons for which the
  archer has to take responsibility
• Common excuses such as the wind, noises and other
  environmental distractions will need to be
  addressed in the future, if they are found to be
  an issue for the archer

60
Does all of this work in real life?
6 8 Year Olds Practicing BEST Method After 6
hrs Training