Transcript Biomechanics

Biomechanically
Efficient
Shooting
Techniques
Biomechanics
“The science that examines the
internal and external forces
acting on the human body
and the effect produced by
these forces.”
Hay 1985
Biomechanics
Using biomechanics lays a
strong, stable foundation
for the archery shot.
Using Biomechanics
• Improves Performance
– Archers have more endurance
– Archers are less susceptible to injury
• Refines Technique
– Archers are able to repeat the shot sequence more
easily
– Archers are able to repeat the shot sequence more
exactly
Coach Kisik Lee, “Total Archery”
Using Biomechanics
• Maximizes Equipment Potential
– Better shot execution maximizes the equipment’s
potential
– This makes the bow seem to shoot better
• Enhances Training Methods
– The BEST Method makes it easier to run training
sessions
– The shot sequence is broken into separate, definable
steps
– These steps can be practiced separately or as a
sequence
Using Biomechanics
• Improves Coaching Techniques
– Coaching techniques aren’t nearly as varied using the BEST
Method
– The BEST Method is a standardized, scientifically based
technique
– It isn’t open to interpretation as are other archery shooting
techniques
• Reduces Injury
– If performed properly the BEST Method reduces injury
– The BEST Method uses the muscles and skeleton more
efficiently and effectively
– There is less fatigue and the correct actions can be repeated
longer
Foundation of the Shot
Taken from “Total Archery” by Coach Kisik Lee
The following slides show
key elements of the
BEST Method
Stance
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Slightly open stance
Allow feet to “Spread Roots”
Knees relaxed but not bent
Leg and core strength are the foundation of stability
60% to 70% of weight on balls of feet
Square Stance
Open Stance
Coach Kisik Lee, “Total Archery”
Body Position
• Upper and lower body in alignment
• Relax shoulders, chest and ribs straight
down – No “Slouching”
• Flat back (pelvis rotated vertical)
• Head natural and turned toward target
• Neck relaxed
Coach Kisik Lee, “Total Archery”
Which Foundation Is More
Stable?
Incorrect
Correct
Coach Kisik Lee, “Total Archery”
Center of Gravity and Stability
• Body core is located 3”
below navel and 2” inside
belly
• Point of all power, force
and control
• Center of Gravity (CG)
must be low for stability
• Keep ribs and shoulders
DOWN
Coach Kisik Lee, “Total Archery”
The Grip
• Bow hand should be snug in the throat
of the grip
• Knuckles of bow hand should be at 45o
angle
• Thumb of bow hand should point at the
target
• Moderately low wrist in grip is stronger
and more forgiving
• Direction, distribution and amount of
pressure must be natural
Coach Kisik Lee, “Total Archery”
Bow Arm & Shoulder
• Hinge bow arm up at the shoulder
• Extend bow arm as if reaching for
the target by raising from
underneath (latisimus dorsi)
• Look for acromial notch as sign of
correct position
• Rotate bow elbow for proper
alignment and strength
acromial notch
Coach Kisik Lee, “Total Archery”
Bow Arm & Shoulder
• A good bow arm is strong
and steady and does not
move upon execution of
the shot until after the
arrow has cleared
• The head of the humerus
must be rotated into
position by rotating the
bow elbow for proper
alignment, stability and
strength
Drawing Shoulder
• Keep as low as possible
throughout shot
• Drawing hand and forearm
should follow a line slightly below
the line of the anchor point and
come to anchor as one unit
• Tip of drawing elbow should be in
line with arrow when viewed from
the side and behind
Coach Kisik Lee, “Total Archery”
Summary
• The foundation of the shot focuses on arranging the body into the
strongest and most stable configuration possible prior to the application
of internal and external forces
• Proper “load bearing” alignment reduces fatigue and the potential for
injury
• Establishing stability reduces movement during the shot and increases
the archer’s sense of confidence
• The foundation must, in every instance, be established precisely the
same way to create consistency
• The foundation sets the tone for the shot and supports the shot, making
it easier to execute and thus easier to duplicate.
• The foundation, as described, is supported by biomechanical and
physical principles, making it the most efficient and effective way to
perform an archery shot.
Coach Kisik Lee, “Total Archery”
Only 1 Arm
Guard Needed
For 9 Archers
Does all of this work in
real life?
6 – 8 Year Olds
Practicing BEST
Method
After 6 hrs Training