A warm-up should increase temperature and movement gradually before asking the shoulders and back to hold bow weight repeatedly. It should not leave you tired before shooting.
Five to ten minute warm-up
- General movement: brisk walking or gentle marching for two to three minutes.
- Shoulder circles: small to large circles in both directions.
- Scapular movement: draw the shoulder blades gently back and down, then relax.
- Arm swings: controlled horizontal and vertical swings without forcing range.
- Thoracic rotation: rotate the upper body gently while keeping the hips stable.
- Elastic-band rows: light resistance, focusing on the muscles between the shoulder blades.
- Light bow draws: begin with a training band or light bow before full shooting volume.
Stretch examples
| Area | Example | How |
|---|---|---|
| Chest | Doorway stretch | Forearm supported, turn gently away until a mild stretch is felt. |
| Upper back | Reach forward | Clasp hands and reach forward while allowing shoulder blades to separate. |
| Forearm | Wrist flexor/extensor stretch | Use the other hand gently, never forcing the wrist. |
| Neck | Gentle side tilt | Move only to a comfortable range. Do not pull the head hard. |
Dynamic before, longer static stretches after
Before shooting, favour controlled movement and short comfortable stretches. Save deeper static stretching for after the session if it suits you.
Pain is not a warm-up
Stop if movement causes sharp pain, pins and needles, weakness, dizziness or unusual symptoms. If pain persists, seek appropriate medical advice. A coach can help with technique but cannot diagnose an injury.
Further reading and official guidance
Club note: This guide supports coaching rather than replacing it. If a coach, judge or field captain gives an instruction for safety or competition procedure, follow that instruction.