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    This document outlines a training design for archery as an individual sport. It provides a weekly schedule that includes warm up exercises and specific training activities for each day of the week. The warm ups focus on movements related to archery form like backward arm swings and crucifix hand reaches. Specific training on Mondays, Tuesdays, Thursdays and Fridays targets strength, endurance and skills like proper stance, gripping the bow string, and aiming/releasing the arrow. Wednesdays and weekends are designated as rest days. The overall goals are to improve coordination, aerobic ability, strength, reaction time and other fitness components needed for archery performance.

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    This document outlines a training design for archery as an individual sport. It provides a weekly schedule that includes warm up exercises and specific training activities for each day of the week. The warm ups focus on movements related to archery form like backward arm swings and crucifix hand reaches. Specific training on Mondays, Tuesdays, Thursdays and Fridays targets strength, endurance and skills like proper stance, gripping the bow string, and aiming/releasing the arrow. Wednesdays and weekends are designated as rest days. The overall goals are to improve coordination, aerobic ability, strength, reaction time and other fitness components needed for archery performance.

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    4 views3 pages

    BEBEDORPE2FINALS

    Uploaded by

    rere sinco
    This document outlines a training design for archery as an individual sport. It provides a weekly schedule that includes warm up exercises and specific training activities for each day of the week. The warm ups focus on movements related to archery form like backward arm swings and crucifix hand reaches. Specific training on Mondays, Tuesdays, Thursdays and Fridays targets strength, endurance and skills like proper stance, gripping the bow string, and aiming/releasing the arrow. Wednesdays and weekends are designated as rest days. The overall goals are to improve coordination, aerobic ability, strength, reaction time and other fitness components needed for archery performance.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    of 3

    Republic of the Philippines

    N ORTHERN ILOILO P OLYTEC HN IC S TATE C OLLEGE


    NIPSC Main Campus, V. Cudilla Sr. Ave, Estancia, Iloilo
    Tel. No.: 3970-314 Website Address: www.nipsc.edu.ph
    Facebook Fanpage: Nipsc E atbp E-mail Address: nipsc.main@yahoo.com
    Official Facebook Account: NIPSC PIO nipscadmin@nipsc.edu.ph

    Individual and Dual


    Games | Sports

    Training Design

    In partial fulfillment of the course


    PE 2
    Submitted by:
    Rechie Ann V. Bebedor
    Republic of the Philippines
    N ORTHERN ILOILO P OLYTEC HN IC S TATE C OLLEGE
    NIPSC Main Campus, V. Cudilla Sr. Ave, Estancia, Iloilo
    Tel. No.: 3970-314 Website Address: www.nipsc.edu.ph
    Facebook Fanpage: Nipsc E atbp E-mail Address: nipsc.main@yahoo.com
    Official Facebook Account: NIPSC PIO nipscadmin@nipsc.edu.ph

    Name of Sport: Archery


    Type: (Combative/Ball/Rocket) N/A

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday


    Time Duration 2 hrs. 2hrs. Rest 3hrs. 3 hrs. Rest 4hrs.
    Warm Up Backward Arm Multi plane Rest Crucifix Backward Arm Rest Backward Arm
    Swings, head alternate Swings’ Swings,
    Alternate movement internal- Alternate Alternate
    overhead arm sequence external arm overhead arm overhead arm
    swings with (head rotation (Greek swings with swings with
    trunk rotation middle,up, plates in each trunk rotation trunk rotation
    (thumbs up middle,down hand), (thumbs up (thumbs up
    and swing), etc) Alternate arm and swing), and swing),
    Crucifix hand Lateral Neck abducted Crucifix hand Crucifix hand
    reaches (bow Stretches internal- reaches (bow reaches (bow
    pulling) Protraction external pulling), Full pulling), Floor
    reach and rotation, lateral raises to Ceilings
    rotates Scapula (stretching),
    Chest openers position Alternate toe
    to cross arm internal- touch rotations
    stretch external (windmill
    rotation movement
    touching the
    toes)
    Specific Strength, Strength, Rest Strength, Strength, Rest Strength,
    Training Endurance Endurance Endurance Endurance Endurance
    Activity
    Skill Focus Put the arrow in Grip the string, Rest Aim, Release Put the arrow Rest Aim, Release
    the bow, Proper Draw the bow in the bow,
    stance Grip the string,
    Draw the bow
    Fitness Coordination Aerobic, Rest strength, Endurance, Rest Coordination
    Training Focus agility, reaction time Coordination strength,
    flexibility reaction time
    Republic of the Philippines
    N ORTHERN ILOILO P OLYTEC HN IC S TATE C OLLEGE
    NIPSC Main Campus, V. Cudilla Sr. Ave, Estancia, Iloilo
    Tel. No.: 3970-314 Website Address: www.nipsc.edu.ph
    Facebook Fanpage: Nipsc E atbp E-mail Address: nipsc.main@yahoo.com
    Official Facebook Account: NIPSC PIO nipscadmin@nipsc.edu.ph

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