Wood Strip Bow Backing and Theory

The main purpose for backing a bow with bamboo-strips,Hickory or sinew etc is to effectively add another growth ring and hopefully avoiding the likelihood of splinter lift of the wood as explained in the video above.

Enjoy and TTFN

If you have not got a fletching jig NUTS ANYONE!

Great video and very informative on going about making arrows on the cheap
Enjoy and TTFN

Parts of Archery Bow

Parts of a Recurve Bow

Safety Rules

The Fast Rule

FAST means stop what you are doing. Do NOT release your arrow from your bow. Come down from draw and place arrow back in quiver and take a step back from the shooting line. Shooting can start again only when the field captain indicates that it is clear to do so.  This is because FAST is shouted or whistled only when there is a danger in the shooting area.  Anyone can shout FAST. The whistle signal for FAST is a series of three or more blasts.

You must NEVER turn the bow away from the target when an arrow is on the bow.

You must NEVER cross the waiting line until it is your turn to shoot.

You must NEVER push, trip or hinder in anyway any other member present.

The whistle commands are:  One whistle to start shooting.  Two Whistles to collect arrows.  Three or more means FAST.

How to use a Formaster

Formaster

The use of a Formaster (archery elbow sling) is to train the archer to invoke the use of several large groups of muscles in the back whilst drawing the bow, especially during the transition stage from the arm to back.

                         

                     

Formaster Benefits

Posture: It improves symmetry of motion by encouraging proper muscle use
Strength: the large muscle groups in the back can perform more efficiently than the muscles of the arm in drawing the bow over and over and so there is less fatigue
Technique: by invoking the right muscle groups the archer will not collapse or creep at release
Isolation: the archer can learn the feeling of proper muscle group contractions without needing to focus on other parts of the shot
Training to the subconscious: the archer can "lay down" a memory track of what the proper execution is like through fast paced executions, where shooting arrows is limited to the number in the quiver.
The Formaster has two types of attachment to the bow.  These pictures show the "rigid" way, where the attachment is a non-elastic white cord.  The other method uses surgical tubing so that the bowstring can actually move when the archer releases it.  Both have been used by archers for years with good effect, but after hearing from advanced archery coaches on the subject, I am convinced the bungy version often trains archers to a bad habit.

With the Rigid Formaster the white string must be adjusted just so tight that upon click/release, the bowstring  takes out a little slack.  If the archer has properly invoked the right muscles then the archer's string arm will NOT be drawn forward.  With the bungy version one cannot prevent the bowstring from moving forward, but the tendency is to try anyway.  I think this characteristic leads the archer to anticipate the "sproing" jerk, and to try to counteract it after click, which provides less positive performance.
With the rigid formaster, the weight transfer from fingers to elbow (and back) happens as well   If set up properly, there will be from 1" to 1 1/2 inches of slack in the formaster cord at the beginning of the draw process.   When the archer goes though click and executes a normal release, the string starts to move forward and quickly takes up that slack.  If the archer has used any technique other than the best way then the archer's hand will be seen to move forward, jerked by the bowstring.  IF the archer has properly set the right muscle groups into motion then the string hand continues to move back at release,even when the bowstring snaps up the slack

 

1.  "Reversal" strength/endurance training

 Reversals are used as a method of training, which builds the stamina, strength and endurance of your archery muscles.  The shorter rope is used for this exercise. 

One full reversal is holding at full draw for 30 seconds and then relaxing for 30 seconds.  The shorter holding time, say 15 or 20 seconds, is advised for those who are new to this exercise.  When you can do ten reps at 20 seconds, increase to 30-second reps.  Keep a log of your number of reversals to see how you are improving. 

When you can do 20 reps of 30 seconds you are now only just getting strong enough to control your bow effectively.  At this point, you can consider increasing bow weight - but only under the supervision of your coach/mentor. 

Remember!

·         When drawing the bow, use your elbow in the sling to pull the string, not your fingers; 

·         Keep your head at 45 degrees to the bow arm and keep your neck relaxed;  (ed: facing the target as much as possible is usually more than 45 degrees and is more desirable - arc)

·         Watch your posture!  Try to keep a normal shooting stance: stand tall, with your shoulders down and relaxed as much as possible;

·         Both shoulders and bow arm should be in a straight line,

·         Always warm up first!  Always pull to full draw slowly and come down slowly and smoothly - be kind to your joints and muscles!  It may help to start the draw with a higher than normal bow arm;

·          Breathe gently throughout the exercise - don't hold your breath at full draw;

·         Whilst at full draw, focus your attention on your bow arm shoulder and your drawing arm elbow and shoulder blade.  Feel the tension and muscles and feel the balance (50/50 front and back); we don't want to see your bow arm shoulder creeping up or your drawing arm elbow collapsing!

·         Feel that you are expanding/increasing drawing very slowly at full draw rather than just a static hold.  This will help you to stop creeping/collapsing at full draw;

·         When you begin to feel the strain, remember not to collapse as this may result in injury.  Come down slowly and calmly, maintaining your posture.

·          It is preferable to put stabilisers on your bow as you would for shooting, but this is not essential.

You may ask, "When should I do reversals?"  The answer is quite simple: you should do reversals on every day when you do not shoot!  You should also do them after (or at least on the same day as) any physical exercise, e.g. running/swimming/weight training etc.  This way, you always keep your archery muscle balance.  Most exercises work on big muscle groups, whereas reversals help to keep the little archery muscle groups in trim.

REMEMBER - STAMINA CAN BE GAINED AND MAINTAINED, BUT NOT STORED

2.  Rigid Rope/Strap Shooting Exercise 

The longer rope is used for this exercise, which is used to supplement your normal skill/shooting practice.

 Shooting with the rigid rope offers the following benefits:

·         Teaches the correct use of the scapula (arc) and shoulder muscles needed to develop the 50/50 balance required for effective shooting;

·         Gives immediate feedback of the balance after the shot;

·         Teaches correct muscle memory while shooting in the subconscious state;

·         Teaches how to relax the string fingers, while maintaining proper back tension right through the shot sequence;

·         Teaches good follow-through of the bow arm to prevent it dropping on release;

·         Teaches the correct use of the clicker, to control your shot more effectively;

This exercise can help to cure long-term bad habits/faults  in your technique, and is also an excellent training aid for beginners and developing archers because it helps to teach the correct way to shoot before bad form develops.

 

The Basics of Shooting with the Rigid Rope for Recurves (NOT FOR COMPOUND BOWS)

Load the arrow in the bow and position the cord above and below the nock.  Draw back using the fingers and aim as normal.  Draw through the clicker and release the bowstring.

Note!

•  When you first use the rigid rope you will probably collapse.  This is not unusual, even for top-class archers;
•  Always aim at a target bale during this exercise but do not use a target face;
•  Use a finger tab and be aware that a platform tab (especially a metal one) may damage the cord with use and may cause the cord to break;
•  Do not use a bow over 60lbs in draw weight.

 How to analyse the feedback of the release:

If you have shot the bow with this training aid correctly, you will obtain a fine feedback from your front arm and drawing arm:

Front arm - your bow arm and bow hand will stay in line with the target after the shot.  If your bow arm moved to the right (right-handed archer), more attention to your bow arm/shoulder alignment is required; i.e. more muscle groups should be engaged on your bow side of your body.  You must visualize REACHING towards the target bale as well.  This is integral to the BEST technique.  Ask your coach for information on how to do this.

Drawing arm - your drawing arm should remain stationary or move back slightly after the shot.  If your drawing arm moved forwards and collapsed, you have not maintained sufficient strength in your scapular region (sometimes called "back tension").  To correct this you need to engage more with your scapular muscle group to draw the arrow through the clicker; i.e. you should feel that you are pulling past the clicker not just to it. 

Further Details 

Shooting a Formaster with the Rigid Rope

·         Regular practice with the rigid rope teaches the correct muscle force for 50/50 balance (50% front, 50% back).  Your practice should include a minimum of 30 arrows with the shooting rope and 30 arrows without.  You must use it regularly to maintain the 50/50 balance;

·         You can use this exercise before and during normal shooting practice and competitions;

·         If your rigid shooting rope is the correct length, the arrow will NOT LEAVE THE BOW;

·         When practising with the rigid shooting rope, and especially if you are dealing with creep or collapse, do not use a target.  The archer must focus on the successful BEST execution technique, not on where the arrow is going.  Once the archer has successfully attained a good, solid release, the use of a target is acceptable.

·         An advantage of practicing with a target or aiming mark and not a blank target the the thought that effective shooting and aiming is done in the subconscious state and this can be a good way to practice this.

·         You should practice (at different times) shooting in 2 states of mind, i.e. subconscious (not thinking) and conscious (thinking).  During the subconscious state your muscles work in an automatic sequence (muscle memory).  Your conscious mind interferes with this automatic sequence, especially if you are nervous or thinking negatively.  The conscious state is always present and functioning and cannot be totally suppressed, so you have to give the conscious mind a function or strong positive thoughts will shooting; e.g. think about your drawing hand or drawing elbow continuously moving throughout the shot/release/follow-through sequence;

·         Always check the cord and elbow sling for signs of wear.  Replace if you can see any damage;

·         When shooting with the rigid rope, either indoors or outdoors make sure that the normal safety rules and safety regulations are adhered to.  Failure of the rope can allow an arrow to fly from the bow unexpectedly.

·         Never put the cord above the arrow on the string.  If you do this the cord may slip upwards as you draw the bow and the top limb may hit you on the head!

COMPOUND ARCHERS - DO NOT SHOOT/LOOSE THE BOWSTRING WITH THE FORMASTER ATTACHED! JUST USE THE RIGID SHOOTING ROPE AND DO REVERSALS (PULLING AND SLOW LETDOWNS ONLY). 

                                                                       Infolinks

Archery Etiquette

A Good Archer and archery etiquette

(a) Does not talk in a loud voice whilst others are shooting.
(b) Does not talk to another competitor who obviously prefers to be silent.
(c) Does not make any exclamation on the shooting line that might disconcert a neighbour in the act of shooting.
(d) Does not go behind the target to retrieve his arrows before his score has been recorded.
(e) Does not walk up and down the shooting line comparing scores.
(f) Does not touch anyone else’s equipment without permission.
(g) Does not leave litter.
(h) When calling scores does so in groups of three, for example ‘7 – 7 – 5’ pause ‘5 – 5 – 3’.
(j) If he breaks another’s arrow through his own carelessness, pays for it in cash on the spot.
(k) Thanks the Target Captain at the end of each round for work on his behalf.