Lecture 1 I. PURPOSE OF COURSE LEARNING THE BEST FORM A. BEGIN WITH THE END IN MIND B. BASIC STANCE USCAA

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1 Lecture 1 I. PURPOSE OF COURSE The purpose of this course is to teach an archery shooting form and coaching methods to USCA College Coaches and Archers. We don't assume that the student has experience in shooting or coaching, although prior experience will be to the student's advantage. This course is capable of addressing the needs of coaches and athletes of all types: beginners, intermediate, and advanced, as well as, weekend shooters and the elite of the sport. We are teaching a basic form of what is referred to as the BEST (Biomechanically Efficient Shooting Technique) and also as the KSL Shot Cycle. The form has been adopted as the official form of the U.S. Archery Association. Visit the KSL International Archery website for additional information on the general technique, see " The US National Coach, Kisik Lee, holds seminars and courses oriented for both athletes and coaches throughout the USA. Completing this course of study will qualify the student to teach beginning form to new recruits in college clubs. The student must take the advanced college class or another advanced course in the BEST form in order to qualify to work with intermediate and advanced archers in the BEST form. II. LEARNING THE BEST FORM The first step in learning to instruct archers in any form is to become proficient in that form yourself. The intent of this lesson is to lead you through the self instruction of the BEST form. The following is a step-by-step guide to learning basic BEST form: A. BEGIN WITH THE END IN MIND Let's take a look at an archer shooting the BEST form. View the video, "BEST Form Execution". This video and all other videos presented in this module are excerpts from the Easton Foundations DVD, "B.E.S.T. Beginnings in Archery." Go to the "Basic Technique" topic; select the link; and the video should be loaded and displayed. View the video several times. The form appears single and elegant; the goal of this module is for you to execute the form as naturally as the archer in this video. B. BASIC STANCE We'll begin by learning the stance. View the video labeled, "BEST Stance." Try it. Use a mirror to observer yourself. A full-length mirror works best. If you don't have one, you can purchase a four by one foot mirror for $8 to $12. Practice the stance in front of the mirror; view both from the side and front.

2 Stance Description: Feet shoulder width apart, toes slightly out, with back foot slightly forward, 1" or so Knees straight, but relaxed Pelvic tilt - bottom under your torso Relaxed rib cage (straight back) C. DRAW TO ANCHOR Now we'll learn how to draw the bow to the anchor position. View the video labeled, " BEST Form Instruction Using a Static Strap." This video illustrates the mechanics of the draw and uses a static strap as a training aid. View the video labeled, "BEST Form Instruction Using a Stretch Band." This video illustrates the draw using a stretch band as a training aid. Before you begin practicing the drawing part of the form I recommend that you work through a couple of practice drills. These are designed to get your muscles familiar with the unique dynamics that are required for drawing the bow: Raise Bow Arm - Practice raising your bow arm in front of a mirror, repeat until you consistently rotate your elbow correctly and stretch to the target. a. Start with your bow arm at your side b. Raise your bow arm Stretch or scoop towards the target Keep your shoulder down Elbow should be rotated so that the elbow is pointing behind the archer (not down) and palm should be down c. Note your elbow position; if elbow is bent the hand moves horizontally towards your chest, see illustrations on next page. Step a.

3 Step b. Step c.

4 Scapula Exercise #1 - this exercise will help you get familiar with the concept of drawing from the scapula. a. Starting position - fist on chest b. Rotate elbow using the scapula (not the front of the shoulder) Scapula Exercise #2 - this exercise is useful for exercising the scapula muscle

5 a. Starting position - using a static strap that is adjusted to your draw length get in the anchor position. b. Pull (as hard as you can) with your scapula as if you were rotating your elbow and hold this position for one to three minutes. Repeat. Teach Yourself - Draw to Anchor View in mirror, repeat until second nature, see illustrations below. a. Establish starting position Grip each end of band in either hand Drawing forearm placed across abdomen; bow arm hand is forward (towards the target), see figure b. Bow hand and release hand are raised simultaneously (keep them horizontal) to cheek height (elbow rotated correctly) c. Draw to two inches below the chin using the scapula d. Keeping the scapula engaged, move the release hand to the anchor position on the jaw line. The scapula should be engaged from this point on with constant pressure. Drawing Sequence Illustration a. Starting Position b. Raise arms c. Draw

6 d. Anchor D. RELEASE Now we'll learn how to release the arrow. The release was demonstrated toward the end of the video, "BEST Form Instruction Using a Stretch Band " that you viewed in the previous section. It is also demonstrated with a modified bow in the video, "BEST Form Instruction Using an Elastic Bow." View the video labeled, " BEST Form Instruction Using a Static Strap." View this latter video. Before you begin practicing the release I recommend that you work through the following practice drill. Release Exercise a. Pull and hold stretch band

7 b. Release the band by relaxing the hand and forearm Teach Yourself - Release a. Using the stretch band, execute the form to anchor position. b. Extend the bow arm to the target and relax the release hand... keeping pressure on the scapula during the release c. The relaxed release hand should spring back... focus on applying pressure to the scapula after release Step a. Step b.

8 Step c. Additional Exercises Repeat the full shot sequence

9 Set up a bow with an elastic cord and practice the full sequence E. SHOOTING WITH A BOW Now it's time to begin shooting with a light bow. Set up a blank bale; a matt on a stand without a target face and with the shooting line set no more than five meters from the matt. Shoot with the bow; make adjustments to ensure that your form while using with the bow is consistent with the BEST form.