02 Anatomy

7/27/2019 02 Anatomy

http://slidepdf.com/reader/full/02-anatomy 1/15

Intermediate

Level

ARCHERY ANATOMY,WARM-UP,

and PHYSICAL CONDITIONING

Module

FITA

Coach’sManual

7/27/2019 02 Anatomy


Module ARCHERY ANATOMY,

WARM-UP,

and PHYSICAL CONDITIONING

Conens

FITA Coaching ManualIntermediate Level

I. Archery Anatomy

1. General anatomy

o ge a clear picure o wha is acually happening in our

body, wha anaomical srucures are involved and how

hey cooperae during he perormance o a sho we rs

need o know some basic anaomical knowledge rom which we may derive special exercises o improve scores,

o preven injury or even o rea minor problems.

Basis o he human body is he skeleon wih bones,

ariculaing in joins, surrounded by more or less special-

ized so issue (ligamens, capsules) and muscles, and

nally covered by he skin. Running in beween and in-

side hese issues and nally peneraing ino hem we

nd nerves, areries and veins. Organs are locaed in hree

caviies: skull, ches caviy, and abdomen. For archery

anaomy we may concenrae on bones, joins and mus-cles and leave ou he oher srucures menioned, hey

are o more ineres in spors physiology.

Tere are a ew names used or describing he dieren

posiions in anaomy which are helpul or a beter under-

sanding o he ollowing and should be known; hey are:

– proximal = closer o he cenre o he body; example:

he shoulder join is proximal o he wris join;

– disal = urher away rom he body cenre; example:

opposie o he above;

– laeral = more o he ouer side; example: he shoulder

join is laeral o he neck;

– Medial = more o he inner side; example: opposie o

he above.

– poserior = urher back; example: he spine is pose-

rior o he navel

– anerior = urher o he ron; example: he opposie

o he above

As bones and joins are “passive” srucures we need

muscles o ge hem moving. Muscles can only pull and bring wo poins (origin and inserion) hrough which

hey are atached o he bone closer ogeher. Muscles

canno push, alhough an archer is oen old o “push

he bow arm owards he but.” Origin as well as inser-

ion need no be limied o a small spo; i can be a line

or any larger area. We reer o he origin as he xed poin

and o he inserion as he moveable poin. For example,

conracion o he biceps muscle o he upper arm moves

he hand upwards owards he shoulder; he origin o he

biceps muscle is xed hrough wo endons a a ron paro he shoulder blade, i insers wih one endon a he

orearm close o he elbow join.

7/27/2019 02 Anatomy


Archery Anatomy, Warm-Up, and Physical Conditioning 3

Te posiion o he whole muscle in relaion o he

join i moves gives a good undersanding o wha he

muscle in ac does. Same example, he biceps muscle is

locaed on he ron side o he elbow join, hus i will

bend his join o he ron.

Obviously, here mus be muscles on he opposie sideo ha join o bring he bones back o heir original posi-

ion or move bones o he opposie side. In our example

his would be he riceps muscle which is locaed on he

poserior side o he upper limb, hus i will srech ou

he ben elbow (bending o he back side is no possible

due o he shape o he elbow join).

Muscles which perorm movemen in opposie direc-

ions o anoher muscle are called antagonists , whereas

muscles ha help ogeher or a cerain movemen are

called synergists . I a single muscle (agonist ) is conracedhe anagonis has o relax and vice versa. I ha does no

work properly i will resul in cramps where (almos) no

inended movemen can be achieved.

o be able o sand sraigh or o keep our body in a bal-

anced posure, no mater i sanding or lying down, mus-

cles have a cerain basic ension which can consciously be

inuenced and alered. I, hrough exercises, one muscle

is well rained he anagonis will become relaively oo

weak; such an imbalance is hen ollowed by a change in

he usual join posure. Knowing his, we should alwaysrecommend srenghening no only he agonis bu also

he anagonis, as well as symmerically boh sides o he

body, o keep he balance.

For archery, our main concern poins owards bones,

joins and muscles o he shoulder girdle. Alhough a lo

o dieren anaomical srucures are lised and described

below hey do no work isolaed bu cooperae in several

ways, depending on dieren join posiions.

Te basis o he shoulder girdle is buil up by he up-

per par o he ches caviy (consising ou o spine, ribs

and sernum), shoulder blade and clavicle (see picture be-

low, seen om top o a human being ).

Arising rom he shoulder blade we have he socke or

he upper arm o build he shoulder join. Tis join is,

due o a raher a socke, very generously consruced o

provide a maximum range o movemens or he arm. I

is possible o raise he arm sideways (we call ha abduc- tion) almos o he horizonal level wihou involving any

movemen o he shoulder blade isel. Furher abducion

needs movemen o he shoulder blade as he upper arm

is pushing agains he acromion (highes and mos ou-

ward poin o he shoulder blade). Dislocaion o he up-

per arm ou o he socke a such generous movemens is

avoided hrough he roaor cu, a srong capsule around

he join. Te roaor cu will be held under ension

hrough he supraspinaus muscle so ha i canno be

squeezed hrough he bone srucures during movemen,

paricularly on abducion.

7/27/2019 02 Anatomy


FITA Coaching Manual Intermediate Level 4

2. Important muscles o the shoulder girdle and the back

We disinguish several muscle layers beween skin and rib

cage where he bigger and larger ones more or less cover

he smaller ones; i should also be kep in mind ha mus-

cles very rarely work on heir own, a movemen mosly involves several muscles a he same ime, someimes

hey achieve dieren movemens when a join beween

wo bones has changed is posiion.

Like describing dieren posiions wih special names

we also have special names or describing cerain move-

mens in anaomy; hey are:

– Abducion: away rom he body o he side; example,

raising he bow arm o he side;

– Adducion: owards he body, coming rom he side;

example, he opposie o he above;– Ane version: away rom he body o he ron;

– Reroversion: away rom he body o he back;

– inward roaion: explains isel;

– Ouward roaion: explains isel.

– Deloid muscle: i covers he shoulder join like a cap,

is origin goes rom he spine o he shoulder blade

over he acromion o he clavicle; i insers a he prox-

imal end o he upper arm.

Main movemens: abducion (he sronges muscle o

do ha), inward and ouward roaion (depending wha

par o he muscle is acivaed).

– Supraspinaus muscle: originaes in he groove overhe spine o he shoulder blade and insers also a he

proximal par o he upper arm.

Movemens: i mainly prevens a squeezing o he ro-

aor cu during abducion o he arm, and helps a li-

le or his movemen.

– Inraspinaus muscle: originaes a he area below he

spine o he shoulder blade and insers also a he up-

per arm.

Movemen: he sronges ouward roaor o he arm.

– Major eres muscle: originaes a he lowes medial

and poserior par o he shoulder blade and insers

also a he proximal upper arm.

Movemen: inward roaion, adducion, reroversion

– Minor eres muscle: coming also rom he poserior

medial par o he shoulder blade and going o he

proximal par o he upper arm.

Movemen: inward roaor.

– Subscapular muscle: originaes rom he ronal side

o he shoulder blade and insers a he proximal par

o he upper arm.

Movemen: he sronges inward roaor; i also pre-

vens squeezing o he roaor cu.

– Serraus anerior muscle: originaes rom he 1s o he

9h rib, passing alongside he ches caviy and insers a

he medial ronal edge o he shoulder blade.

7/27/2019 02 Anatomy



Movemen: pulls he shoulder blade orward, lowers

and roaes i; he only muscle which can acually pull he

bow arm owards he arge.

– Major pecoral muscle: coming rom he clavicle and

sernum (1s o 5h rib), going o he proximal par o

he upper arm.Movemen: mainly adducion o he arm and inward

roaion.

– Minor pecoral muscle: originaes a he 3rd o 5h rib

and insers a he coracoid process o he shoulder

blade.

Movemen: moves he shoulder girdle more o he

ron.

– Major and minor rhomboid muscles: hey originae

rom he spine (rom he 6h cervical down o he 4h

dorsal verebra) and inser a he medial edge o heshoulder blade. Tey are siuaed in he layer below

he rapezoid muscle.

Movemen: hey pull he shoulder blade a litle up-

wards and owards he spine. Tey are acually respon-

sible or “squeezing he shoulder blades”.

– Biceps muscle: i originaes a he ron par o he

shoulder blade wih wo endons, one a he socke o

he shoulder blade, he oher one a he coracoid proc-

ess; i insers a he orearm (ulna and radius) near he

elbow.

Movemen: i is he sronges muscle o bend and ou-

ward roae he elbow join. I also does he ane ver-

sion o he arm.

– Laissimus dorsi muscle: he wides back muscle we

have, originaing rom he spine (rom he 6h dorsal

verebra down o he sacrum) and par o he dorsal

hip bone; i converges o he proximal par o he up-

per arm. On is way up here i presses he shoulder

blade agains he rib cage.Movemen: srong adducion, as well as inward roa-

ion and reroversion.

– rapezoid muscle: also a wide muscle, originaes rom

he lowes poserior par o he skull, over he spine

(down o he 12h dorsal verebra); i insers a he

laeral par o he clavicle, a he acromion and a he

spine o he shoulder blade.

Movemen: he op par o i raises he shoulder blade

whereas he botom par lowers i; i also squeezes he

shoulder blade owards he spine.

– riceps muscle: i originaes rom he botom par o he

shoulder join socke (sill a he shoulder blade) and rom

he proximal par o he upper arm, insers a he back side

o he elbow (ulna). I sreches he elbow join.

Te above picture represents a horizontal cross section through

the body at approximately slightly below the spine o scapula.

It gives a good impression how muscles are located and inter-

laced in the body. In the centre the big blood vessels (blue and

red) between the two halves o the lungs can be seen. Te most important, archery relevant anatomical parts are named.

7/27/2019 02 Anatomy



Collaboration (in general) o these muscles when per- orming a shot:

a) Te bow arm side: Raising he bow arm is mainly

achieved by he deloid muscle, he riceps muscle will

keep he bow arm (elbow join) sreched. “Pushing

owards he arge but” solely lies in he responsibiliy o he anerior serraus muscle as i pulls he shoulder

blade orward; as he clavicle prevens he shoulder

blade rom being moved jus around he ches caviy

o he ron side he resuling movemen acually pulls

he shoulder blade and wih i he bow arm in he di-

recion o he arge. A he same ime he rhomboid

muscles as well as he rapezoid muscle as anagoniss

have o be relaxed (hereore no squeezing o he

shoulder blade owards he spine on he bow side). o

preven he shoulder rom becoming “high”, mainly he laissimus dorsi muscle is acivaed. Major and mi-

nor eres muscle, as well as subscapular muscle roae

he arm inwards which prevens he elbow and ore-

arm rom being ouched by he sring on release (hus

i is a roaion in he shoulder join which brings he

elbow ou o he way o he sring; he elbow isel can

jus be ben or sreched). Te minor pecoral muscle

moves he shoulder girdle o ha side up o a cerain

exen more o he ron so ha he cenre o he shoul-

der join (“A” in he picure below) comes closer o he

line beween anchor poin and pivo poin a he bow

handle (“B” – “C” in he picure below); his alleviaes

he back muscles heir work in compensaing or he

orce vecor creaed in his later line (B – C); wising

he runk a litle clockwise (seen rom op; wih righ-

handed archers) can even increase his mechanism

rom a physical poin o view, because he line hrough

he cenre o boh shoulder joins ges more parallel o

he line A – B, hus giving relie o he back muscles orheir work agains he orce coming rom B.

Beginner archers end o bring he bow shoulder oo

much o he ron wihou sufcien inward roaion o

heir bow arm, hus suering rom painul his o he

sring on he elbow.

b) Te sring side: Biceps (or he elbow bend) and ma-

jor pecoral muscle bring he arm owards he sring

so ha he ngers (wih or wihou mechanical re-

lease) can ake hold o i; a he same ime he deloid

muscle (and o a minor degree also he supraspinaus

muscle which mainly prevens he roaor cu rom being squeezed in beween acromion and mos prox-

imal end o he upper arm) is acivaed so ha his

happens in an approximae horizonal level. (Te ac-

iviies o he nger muscles and where hey are loca-

ed is described below in he nex paragraph). o pull

he sring back o he anchor poin several muscles are

now working ogeher: he rapezoid and rhomboid

muscles move he shoulder blade owards he spine,

mainly he poserior par o he deloid muscle and

he inraspinaus muscle lead he upper arm backwards so ha he elbow comes as close as possible o

he exension o line B – C (see picure above). Te

middle par o he deloid muscle keeps he drawing

arm in he horizonal level or above. While pulling he

sring back and coming o ull draw he muscles siu-

aed on he back side o he shoulder join are holding

agains he draw weigh o he bow, also he muscles

which bend he ngers mus work as oherwise he

sring or a hand-held release would slip ou o hem,

as well as par o he biceps muscle and a ew smaller

muscles.

o overcome he peak weigh some compound archers

move heir elbow closer o he runk and downwards.

Tey do his insincively o use addiional muscles and

o srenghen he pulling muscles in using a more eecive

posiion. Te peak weigh has o be overcome in a raher

unavourable posiion or he shoulder join and muscles.

Te angle beween upper arm and he line hrough bohshoulder joins has no ye reached 90°, so ha he mus-

cles which have o pull urher are sill much elongaed

and have o batle wih a long lever (upper arm) as well

as a poor physical relaionship beween heir origin and

inser. In bringing he elbow closer o he runk rsly he

lever siuaion o he pulling muscles is improved and sec-

ondly he srong biceps muscle assiss o overcome he

peak. Tis simple rick helps o pull urher back bu is

bad orm. Moreover, he hand holding he release will be

moved downwards, and whils he bow hand is sill keep-ing is posiion, his could have a disasrous eec: in case

he sring loop or he rope o he release would break jus

in his momen he arrow would be sho way over he ar-

7/27/2019 02 Anatomy



ge and migh cause an acciden. So, no o run any risk,

we should eiher each such archers o do special muscle

exercises o become capable o pulling he sring back in a

horizonal level or we should convince hem o reducing

heir draw weigh.

Diferences between recurve and compound archers at ull draw:

When jus simulaing he posiion a ull draw he back o

he hand normally would poin upwards.

– Wih recurve archers he hand has o be wised ou-

ward (so-called supinaion) which is achieved by a

small muscle called supinaor muscle (siuaed a he

wo bones o he orearm near he elbow join) which

is assised by he biceps muscle.

– When shooing a wris-srap release hese muscles arerelaxed as he back o he hand is in is naural posi-

ion.

– When shooing a hand-held release normally he

hand is roaed inwards (so-called pronaion) o bring

he back o he hand wih is knuckles owards he jaw

bone. Tis acion is done by wo small muscles namely

pronaor eres and pronaor quadraus muscle. Obvi-

ously, he biceps muscle has o be relaxed o make his

inward roaion possible.

Te above said shall serve as jus a rough descripion

wha happens wih arm and shoulder muscles when per-

orming a sho. Also oher muscles o he runk come ino

play bu don‘ have such a big role in ha game.

3. Other muscles used in archery a) Muscles o he neck: in he neck area we have a

lo o small muscles which provide or urning he

ace owards he arge, bu (o keep i as simple as

possible) he main roaor muscle o he head shall be menioned, his is he sernocleidomasoid mus-

cle; i originaes a he sernum and medial par o

he clavicle, is inserion is a he lower back side o

he head, he so-called occipu. ension o he righ

sernocleidomasoid muscle urns he head o he

le and vice versa.

b) Muscles o ngers and hand: Tere is a whole

bundle o muscles coming rom he elbow and con-

verges owards he hand and ngers. Tese are hemajor muscles or moving ngers and wris join. O

course, here are several ohers more, smaller mus-

cles which originae a he proximal end o he n-

gers and meacarpus, and inser a heir mos disal

end. In general, all muscles locaed on he palm-side

o he hand bend he ngers; hose siuaed on he

back-side o he hand will srech hem.

c) Deep grip versus shallow grip (release hand): when holding he sring a ull draw: holding he

sring wih jus he nger ips needs an exreme en-

sion o hose muscles bending he ngers, oherwise

he sring would slip away beore i should. Te release

hen happens ou o a very ensed condiion; in con-

ras, using a deep nger grip he lever beween he

nger joins becomes more eecive, hus needs less

ension. Alhough he way o he sring around he

enire end par o he holding ngers is now longer,

he release happens ou o a much less ensed sausand hereore will be smooh, see picure below.

d) High grip versus low grip (bow hand): i he bow hand is kep relaxed he archer will per-orm a low grip where he humb ball is pressedagains he grip o he handle. Te ension in his ball may vary rom day o day, depending on heoverall physical condiion on a day; i ha con-diion is good, he ension will also be good and vice versa. Wih a poor ension in his ball he“way hrough he clicker” migh become long-

er and longer. In compound archery his issuedoes no play a role as hey normally do no usea clicker. Also, wih a low grip he pressure poinis urher away rom he arrow res.

Should he archer decide or a high grip hey addiionally

have o apply ension on hose muscles which bend he

wris join. Tis ension has o be kep equally rom sho o

sho which needs a lo o pracise o achieve ha. Moreo-

ver, all oher muscles which can move he wris join have

o be ensed in order o sabilize he wris join during he whole sho perormance. Wih a high grip he pressure

poin is closer o he arrow res (see x-ray picures below).

7/27/2019 02 Anatomy



Low grip

High grip

Dierences beween recurve and compound archers wih

heir release hand:

– Te recurve archer is supposed o relax he ensed n-

gers o le he sring go. Te ngers open passively, his

is no an acive opening o ngers; i is as i a bucke

ull o waer or sand is jus incidenally slipping ou

o he ensed ngers. Super slow moion picures have

shown ha he ngers are almos immediaely slighly

ben again when he sring has moved orward jus a

ew cenimeres.

– Compound archers may use wo ways o geting herigger going:

I. Tey keep a cerain ension in heir rigger nger o

orm i like a si hook; hen hey increase back en-

sion and pull more and more agains he wall unil he

rigger goes; i a wris-srap release is used he srap

will squeeze he skin and slide slighly owards he

wris join; hus he si rigger nger is moved o-

wards he rigger o he mechanical release and nally

ges i going. Wih a hand-held release, or example ahumb release, mos probably he ngers holding he

mechanical release will open slighly or, also hinka-

ble, he capsule (so issue) around he wris join and

he capsule around he joins beween holding ngers

and meacarpus will be elongaed a litle o enable he

si rigger nger o move owards he rigger o he

mechanical release. Mos op archers preer his way

o using a mechanical release. Wha really happens (is

here a subconscious movemen o he rigger ngeror no?) is sill o be examined and sored ou by neu-

rological research.

II. Anoher way o use a mechanical release is o keep up

back ension and use he rigger nger, no mater i

wris-srap release or hand-held release is used, like a

rie shooer, shall mean consciously bend his rigger

nger on purpose when everyhing is done righ and

he archer eels ready o le go.

e) Muscles o he legs and butocks:

Te main muscles are he glueus maximus muscle, quad-

riceps emoris muscle, biceps emoris muscle, riceps

surae muscle, anerior ibialis muscle and several ohers

smaller muscles which should no expressively be men-

ioned in his manual.

Obviously, hese muscles help ogeher in achieving a

rm sance, ighen he joins o he lower leg.

) Some coaches recommend a square (classic) sance,

ohers an open one. Human beings are exremely

7/27/2019 02 Anatomy



logically and economically buil up. Te square sance

needs he leas eor in muscle aciviies.

Le’s imagine a person sanding relaxed in uprigh po-

siion in ron o us; i we draw a line hrough he cenre o

he hip join, he knee join as well as he ankle join hen

his line would be perecly sraigh (i is called “Miku-licz line”); o course, his is valid or boh legs in a healhy

person. I we draw hen anoher line hrough he cenre o

boh hip joins he angle beween his line and he Miku-

licz line is 90° on eiher side, and nally, he spine is res-

ing again in a 90° angle on he cenre o his horizonal

hip line.

As seen rom he side also a sraigh line would run

hrough he ankle join, hip join and hrough he ear up

o he verex. Te weigh disribuion is approximaely

60-70% on he heel, 30-40% on he ron oo. Tis per-

son’s sance is hen in complee balance wih almos no

muscular eor. Bringing he ee “shoulder widh” apar

would increase he area o sance, hus making i moresable wihou any exra srain.

Te balance o his sance wil l be slighly disurbed by

holding a weigh o abou 2 kg (he bow wih accessories)

on he sreched ou, abduced arm. Tis will bring more

load o he leg o he bow side, he runk ends o ge ben

o he bow side, hus he runk muscles o he sring side

have o compensae or ha imbalance. Te main muscles

o achieve ha reach rom he hip bone and run more or

less parallel o he spine up o he neck have several ori-

gins and inserions on heir way; hey belong o he so-called longiudinal muscle sysem o he back, represen

he deepes layer o back muscles. Obviously, hese mus-

cles are also imporan in eld archery wih uphill and/

or downhill shos o achieve he necessary bending o he

runk o keep he shoulder girdle in line wih he arge.

Wih an open sance he siuaion is compleely di-

eren as here is exra muscle srain o bring he body

ou o balance on purpose. Te op par o he runk, he

shoulder girdle, canno be roaed (or jus very slighly),hus he posiion o he shoulder blades and arms says

he same as wih he classic square sance (hey are in

line owards he arge). Ye, he locaion o he ee has

been changed, so here mus be a roaion o he body

in beween he ee and he shoulder girdle. All joins

locaed in beween will be involved as he body always

srives or harmonic balancing o any imbalance. Tere

will be a sligh roaion in he ankle joins and knee joins,

more roaion is possible in he hip join o boh sides as

well as in he litle joins beween he lumbar verebrae(he ribs preven major roaion in he ches region o

he spine). Te roaion causes asymmeric srain on

ligamens around and carilages in he joins. Mosly, he

archers also lean heir upper body orward which leads o

a weigh disribuion o 60-70% on he ron o he oo”

and 30-40% on he heels.

Deep back muscles (lef) and their orce vectors (right.)

In heory i is hinkable ha he inward roaion o he

bow arm (remember laissimus dorsi muscle above) is

suppored by an open sance as hrough he body roa-

ion his muscle becomes a litle elongaed (he upper

par o he ches caviy roaes away rom he hip boneon he bow side), hus more eecive. So ar, here is no

proo bu should be considered possible ha his way o

sanding has negaive eecs on he skeleon (owards a

7/27/2019 02 Anatomy



scoliosis) when shooing 300 – 500 or more shos per day

over a period o several years.

II. Warm-up exercises

In archery we usually don’ have a lo o movemen dur-

ing a compeiion. Our spor is considered o be saic.Tereore i is recommendable o do warm-up exercises

o compensae a leas parly or he side eecs o long

lasing sanding.

Eecive warm-up exercises increase he body’s ca-

pabiliies, perormance in raining and compeiion will

become beter. Trough warm-up exercises he circula-

ory sysem, bones and joins, as well as he muscles are

prepared or he coming sress, no o orge he posiive

eec on he psyche in reducing anxiey and possible lack

o sel-condence ahead o a coming even.Moving larger muscle groups in warming-up exercises

increases he body emperaure, blood will be drawn ou

o he digesive sysem (ha’s why you should no prac-

ise or compee righ aer a meal), he blood vessels will

be widened, hus he circulaory siuaion in he muscles

as well as in he brain will improve hus more oxygen is

available. Improving he circulaion is paricularly neces-

sary o preven rouble wih he veins as he blood ow

normally slows down during long lasing sanding.

Wih increased body emperaure resisances wihin he

dieren issues will be decreased, he archer will be able o

srech beter, o ense heir muscles beter, and o ge more

samina. Sreching exercises will increase he range o mo-

ions. Ouside he shooing range jogging, swimming, cy-

cling, dancing, sepping or cross walking are recommend-

able exercises. On he shooing range he aciliies or us-

ing machines are limied; hereore warming-up should be

kep as simple bu also as eecive as possible.

Te ollowing exercises shall be considered a sugges-ion; everyone may change hem or include dieren ex-

ercises in heir own program; where possible all ollowing

exercises should be done on boh sides:

– Jogging on he spo, alernaing slowly and quick; side

jumps wih boh legs o he righ and le.

– ake a long sep orward wih one oo, bend he knee

o he ron leg, and srech he back leg ou sraigh

behind you as ar as possible, keeping he heel on he

ground.

– Sanding in uprigh sance, arms sreched ou abovehe head, holding on o one humb and sreching over

he oher side.

– sanding on boh legs, keeping your highs ogeher,

bend one leg in he knee, ake hold o he oo in ron

o he ankle, hand and oo pulling agains each oher;

eeling he srech in he high

– sanding in uprigh sance; arms sreched ou o your

side shoulder level, alernaing palms acing down andpalms acing up (shoulder roaion)

– Sand wih your legs airly wide apar, ee parallel,

wising in he hips bringing he upper body over one

leg o reach he cal or he ankle wih he hands.

– Sanding in uprigh sance; le arm sreched ou o-

wards he ceiling, righ arm is ben in he elbow, righ

hand holds on o he le elbow, genly pulling he le

arm behind he head.

– Sanding wih he legs airly wide apar, ee paral-

lel, reach down wih he hands o he oor, makingsweeping moions in ron o you rom side o side.

– Sanding in uprigh sance; keeping arms loose a your

sides, rolling he shoulders orward and backwards.

– sanding in uprigh sance; urn he head o he righ,

hen o he le, hen bring he chin owards he ches,

li he chin up unil you see he ceiling; hen bring he

righ ear owards he righ shoulder and hen le ear

owards he le shoulder. Never combine hese hree

separae moions ino one unconrolled circulaion o

avoid harm or he cervical spine.

– Sanding in uprigh sance; arms sreched ou in ron

o you shoulder level, alernaing a s and a srech in

he ngers.

– Sanding in uprigh sance; hands in ron o your

ches, ngers inerlaced, bending and sreching boh

wris joins alernaively.

– Sanding in uprigh sance, rmly on only one leg; cir-

culae he oo o he oher leg in he ankle join, sar

wih clockwise and change hen o couner-clockwisemoion.

– Close wih a nal jogging on he spo.

III. Simple exercises for the shoulder girdle

1. General Muscle exercises will increase he basic srengh o mus-

cles, improve he speed o conracion, and also increase

he local and dynamic endurance. Aer a cerain period

o exercises he amoun o conracile proeins (Acin,

Myosin) will be increased so ha he maximum srenghper cm² will also increase.

Basically, here are our ways o building up muscle

srengh, eiher isomeric or dynamic (or isoonic), ec-

7/27/2019 02 Anatomy



cenric and isokineic. Te mos imporan ones or our

purposes are isomeric and dynamic. Wih isomeric ex-

ercises here is no change in he posiion o a join, he

exercise consiss ou o an atemp o move somehing.

For example, o build up he biceps muscle he rainee sis

in ron o an exremely heavy able and ries o li i up.Te biceps muscle will be ensed a is maximum, bu he

able can’ be moved. Tese exercises should be held or

some seconds. I held or oo long he energy supply in

he muscle cells will become uneconomic, hus muscle

sore will resul bu no necessarily increase o srengh.

Te abiliy o hold a cerain weigh or load or a cerain

ime depends on he maximum muscle srengh. Is he

load no more han 15% o wha could be held a he mos,

i could be held more or less in eerniy. Is he load in-

creased o 40% i can only be held up o abou 2 minues.Te reason or his decrease in ime is ha he blood (and

hus oxygen) supply o he muscle decreases due o an

increase in pressure inside he muscle bres. Te maxi-

mum eec in isomeric muscle exercises will be achieved

when approximaely 70 – 80% o he maximum muscle

srengh is used and held or no longer han 6 – 7 sec-

onds (alernaively: maximum load held 3 – 4 seconds);

i is enough o do 3 – 5 such conracions per muscle per

day. An advanage o he isomeric exercises is ha every

muscle group can be buil up according o our needs, and

such exercises ake jus a ew minues per day.

In dynamic (or isoonic) exercises here is a move-

men, he posiion o a join will be changed. Again an

example or he biceps muscle: ry o li a heavy dumb

bell jus by alernaively bending and sreching he elbow

join. For isoonic exercises we normally recommend 12

repeiions and hree ses o 12 repeiions wih a break

o 1 – 2 minues in beween. An advanage o he isoonic

muscle exercises is ha a he same ime coordinaion isalso improved as here is movemen during conracion

and relaxaion.

2. Special exercises

Trough he general knowledge we now have in anaomy

simple bu eecive exercises o improve he srengh

o muscles o he shoulder girdle may be derived. Some

archers are using a so-called “Tera-Band” or even he

sronger “Deuser-Band”, however, hey don’ have a suia-

ble grip and hey seem o be oo easy or a healhy persono improve he muscle srengh needed in op archery. Us-

ing dumb bells needs addiional equipmen like a bench

or similar oherwise i would ge raher ricky o rain up

or example he back muscles. Some archers are using ma-

chines in ness rooms on a regular basis which is, in prin-

ciple, a good idea. However, i is he archery coaches’ and

no he responsibiliy o any owner o such cenres o sor

ou exacly he necessary exercises or heir sudens.

Besides, here are so-called ches expanders on hemarke available wih which very efcien exercises o

srenghen he shoulder girdle are possible. Tese ex-

panders normally have ve (rubber) srings in beween

wo grips and provide or a wide range o exercises. Tey

come ou in dieren srenghs, rom 20kg up o 100kg,

hus using or example jus wo srings on a 20kg expand-

er will give you 8kg, and he same number o srings on

a 100kg expander would hen have 40kg a ull draw. For

a sar he suden should use as many srings as hey can

handle he exercises 2 – 3 imes raher quickly bu eelssrain coming up hereaer. Working wih expanders can

be done everywhere, is cheap and sill very eecive.

Te ollowing program demonsraes seven simple ex-

ercises o increase muscle srengh or he shoulder girdle;

again, his shall jus serve as a suggesion, everyone is wel-

come o creae new, helpul exercises. I is indicaed i hese

exercises are isomeric or dynamic so everyone may derive

he number o conracions and duraion o raining.

a. Side push-ups (dynamic): his exercise is paricularly

srenghening he anerior serraus muscle. Place your

ee agains a wall or cupboard; he bow hand shall be

placed rmly on he oor, he whole body as well as

he elbow o he bow arm should be kep sraigh dur-

ing his exercise; le he shoulder blade move owards

he spine (simulaing a high shoulder) and “push” i

away rom he spine alernaively. See gure 1.

Figure 1

b. Bow arm inward roaion (isomeric): place your bow hand on he rame o a door or similar, keep saion-

ary; lock he elbow and roae he upper arm inwards

(clockwise or righ-handed, couner-clockwise or

7/27/2019 02 Anatomy



le-handed archers) so ha he hollow o he elbow

moves ou o he way o an imaginary sring. Do NO

jus bring he shoulder orward closer o he imagi-

nary sring line. See gures 2 & 3.

Figure 2

Figure 3

c. Shoulder pull-down (dynamic): si down, he legssraigh in ron o you; place your hands o your side and

li up your body. I your arms are oo shor o achieve

sufcien li-ups use a book or a brick under he palms

o your hands o ge beter resuls. See gures 4 & 5.

Figure 4

Figure 5

d. 1s expander exercise (dynamic): uprigh sance; arms

sreched ou wih he hands above he head; keep he

arms sreched and lower o shoulder level, pulling

he expander apar sideways wih srings in ron o

he ches, lower he arms unil he expander is relaxed

again. See gures 6, 7 & 8.

7/27/2019 02 Anatomy



Figure 6

Figure 7

Figure 8

e. 2nd expander exercise (dynamic): in his exercise he

expander is used behind he back; uprigh sance; one

arm is sreched ou owards he ceiling, he oher arm

is sreched ou owards he oor; holding on o he

expander, srech o your maximum and relax (simu-

laes again a high shoulder on he side where he arm

is sreched owards he oor). Tis exercise should be

done on boh sides. See gures 9 & 10.

Figure 9

Figure 10

. 3rd expander exercise (dynamic): sand wih he ee

airly wide apar, righ leg sraigh wih oo parallel,

he le leg is ben in he knee o an angle o approx

90°; place he le elbow on he le knee; one end o

he expander is very securely (!) hooked underneah

he righ oo, he oher end is held by he righ hand;

pull he expander across your ches owards he le

shoulder and relax again. When doing his you should

be looking owards your le shoulder o reduce risk

o injury should he expander come loose rom under

he oo. Should be also done on boh sides. See g-

ures 11 & 12.

7/27/2019 02 Anatomy



Figure 11

Figure 12

g. 4h expander exercise (dynamic): uprigh sance; arms

are sreched ou in ron o you, shoulder level, hold-

ing on o he expander; pull equally o he sides unil

he srings ouch your ches; come back o saring po-

siion, keep arms sreched hroughou. See gures 13,

14 & 15.

Figure 13

Figure 14

Figure 15

h. 5h expander exercise (dynamic): his exercise is pari-

cularly helpul or compound archers. Have an uprigh

sance; one handle o he expander securely xed wih

he oo o he bow arm side; he oher handle shall be

lied up o he horizonal wih he bow arm sreched

ou (abducion). Make sure ha he bow hand akes

approximaely he same posiion as i holding a bow,

as oherwise muscles which are no used or holding

he bow will be srenghened. See gures 16 & 17.

Figure 16

7/27/2019 02 Anatomy



Figure 17

We used illusraions made by us and he ollowing ones:

Page 3, lef column: ensed and relaxed muscle on join,

rom Elizabeh Andrews, “Muskel Coaching” (Ang-

ewande Kinesiologie)

Page 3, righ column, op: Ches caviy seen rom

op, rom Sobota-CD “Anaomie des Menschen”

(Urban&Schwarzenberg)

Page 3, righ column, botom: Shoulder blades, rom

Waldeyer “Anaomie des Menschen” (de Gruyer)

Page 4, lef column: Deloid muscle, rom Sobota-CD

Page 4, righ column, op: Supra-/inraspinaus, rom

Hess “Sporverlezungen”

Page 4, righ column, botom: Anerior serraus, rom

Hess “Sporverlezungen”

Page 5, righ column, op: rapezius/laissiums dorsi,

rom Sobota-CD

Page 5, righ column, botom: Cross secion hrough

ches caviy, rom Sobota-CDPage 6, lef column: Ches caviy, rom Sobota-CD plus

drawings rom Jose PREISSER

Page 7, righ column: Finger, rom Sobota-CD

Page 8, lef column: x-rays rom Jose PREISSER

Page 8, righ column: Combinaion made by Jose

PREISSER rom wo picures (upper and lower leg)

rom he Sobota-CD

Page 9, lef column: Angles wih an uprigh sanding

person, rom Debrunner “Orhopädie”

Page 9, righ column: Deep back muscles, rom Sobota-CD

Literature and origin of the illustrations

Debrunner, A. M., Orhopädie, Die Sörungen des Bewegungsapparaes inKlinik und Praxis, (1988), ISBN 3-456-81665-0

Hess, H., Monag, H.-J., Sporverlezungen; Hrsg. Luipold-Werk, München,5. Au.

Sobota, Alas der Anaomie des Menschen (CD-ROM-Version 1.5), Hrsg.Urban&Schwarzenberg (ISBN 3-541-17492-7)

Waldeyer, A., Maye, A.,: Anaomie des Menschen, (1980), Hrsg. Waler deGruyer, (ISBN 3-11-005733-6)

Wilmo K., personal inormaions 5/2005

Elizabeh Andrews, “Muskel Coaching”, “Angewande Kinesiologie in Sporund Terapie”, VAK Verlag ür Angewande Kinesiologie GmbH, Freiburgim Breisgau, ISBN: 3-924077-36-3

Documents

02 Anatomy