World Archery Coaching
Seminar
London, GBR
8 - 11 November 2011
2011 World Archery Coaching Seminar
“Is it Technical or is it
Physical?”
Ruddy Farquharson
Archery GB Strength
Conditioning Coach
2011 World Archery Coaching Seminar
Objectives
 Physical Qualities of the Sport
 Physical Compensations
 Muscle Time Under Tension
 Developing Strength
 Specificity of Training
 Training History
 Summary
2011 World Archery Coaching Seminar
2011 World Archery Coaching Seminar
Physical Qualities of The Sport
 The archer is required to overcome resistance of
the bow poundage.
 Stability of body throughout shot execution.
 Ability to shoot and repeat high quality arrow
numbers.
 Adapt to variable external conditions.
2011 World Archery Coaching Seminar
What Are the Compensations?
 Draw arm
 Front Shoulder
 Trunk
 Pelvis/hip
2011 World Archery Coaching Seminar
Example of compensations
Shaking
Front Arm
Trunk Stability
Lower Back
Winging
Good Technique
2011 World Archery Coaching Seminar
Do these compensations effect
“Perfect” execution?
 If “Yes” what is required
 Training Specificity
 Strength to underpin the physical deficit
Good Technique
What is the Aim of Strength and
Conditioning?
A process of systematic training
which is designed to create the
platform for World Class training
Definition Of Strength
“The ability to exert a force against a
resistance ".
Definition of Conditioning
Sub maximal loads that can be repeated
3-4 times a week that are designed to
maintain healthy joints, muscles and
connective tissue.
2011 World Archery Coaching Seminar
Ideas and values
The strength and conditioning (S&C) Coach is there to support and add value
to the coaches’ programme
A good quality S&C programme involves both ‘Old Fashioned hard work’ and
some ‘21st Century’ scientific based training
S&C coach can create the foundation for greater future performance and
training
Young athletes need to develop excellent training skills and training knowhow.
Young athlete need to adopt elite training behaviours
Training Philosophy
Preparation - Stability & Base Strength
Athletic Training
Multi Joint
MU Activation, Frequency, Synchronisation
Major Muscle groups
Time under Tension
Technique, Balance, Timing
RFD
Inter-muscular co-ordination
Intra-muscular co-ordination
2011 World Archery Coaching Seminar
Motor Unit
Key Physical Qualities of performance
•Eccentric Strength
•Concentric Strength
Athlete Identifies
Problem
•Isometric Strength
•Muscular endurance
•Isometric endurance
Coach
S&C
Coach
Or You
•Open chain
•Closed Chain
•Balance
•Proprioception
•Dynamic stability
Coach identifies
problem
•Power
•Speed
•Inner Range
•Mid Range
•Outer Range
2011 World Archery Coaching Seminar
Muscle Time Under Tension
 50lbs x 100 arrows = 5,000lbs
 50lbs x 100 x 5sec TUT = 25,000lbs
 Time under tension gives greater occlusion
 Less neurological adaptation
2011 World Archery Coaching Seminar
Time Under Tension Continued…
 The neurological adaptation comes from the
technical training
 The occlusion is gained locally within the muscle
through strength training
 There is no central nervous system interference
 Strength training best performed after shooting
 Protein synthesis breakdown during training
2011 World Archery Coaching Seminar
Time Under Tension Continued…
 Greater than 60% of 1 repetition max enough to
occlude muscle
 Heavy loads gives increases motor unit activation
 Type II fibres recruited at failure or greater than
80% of 1 repetition maximum.
 Maintaining the tension throughout the range the
muscle is working and contracting them hard at
the end of that range.
2011 World Archery Coaching Seminar
Why Does it Matter?
 Effects the order in which we organise training
 Type of Strength work
 The sets and repetitions required build strength
 Be specific about muscle group/s
2011 World Archery Coaching Seminar
Does Age Matter?
 The training history is an important consideration
 Learn to train to “train”
 The Junior archer requires general global
condition
 Become more specific as they become older
 Coach and archer can identify potential areas of
weakness during this period
 Periods of growth will change strength dynamics
 Girls mature earlier than boys
2011 World Archery Coaching Seminar
Does Age Matter?
The stronger and better conditioned archer
“maybe” better equipped when required to make
technical changes.
2011 World Archery Coaching Seminar
Joint Position Sense (JPS)
 As the Archer become stronger do we see a
relationship with performance
 Can we measure it?
 External conditionings – wind affects body/front
arm/bow
2011 World Archery Coaching Seminar
Summary
 Archery is a physical sport therefore by definition
physical effort is required to over come the bow
resistance/poundage.
 Be specific about type of strength required to
support and underpin training
 We need to identify what creates the
technical/physical compensations
 Junior archers need to learn to train to “train”.
2011 World Archery Coaching Seminar
Conclusion
 Remember N = 1 therefore it is important to
identify and meet the needs of the individual.
Thank you…
Ready to answer your questions!