Talent Tea m National Talent Development Programme Talent Guide
WELCOME Welcome to the Archery GB National Talent Development Programme. Our Talent Team hope you enjoy the programme. This Talent Guide has been designed to support your understanding of our Olympic Performance Pathway and the journeys you can take to reach your potential. Ceri Ann Davies Performance Pathway Manager Archery GB Contents Vision, Mission and Purpose of this Programme 1 Archery GB Performance Pathway 1 Athlete Journeys to Personal Success 2 Programme Timeline 3 Meet the Team 3 Understanding Talent Development Terminology 4 Pillar 1 Willingness to do the Work 6 Pillar 2 Accurate Execution 12 Pillar 3 Physical Readiness 24 Pillar 4 Mental Management of Performance 30 Base Programme Summary 34 Example Athlete Days 35 Planning, Tracking and Reflecting Upon What Matters Most 37 Archery GB Performance Vision Our vision is to lead, grow and promote archery across the UK with the Archer at the absolute heart of everything we do. Sara Symington Performance Director Archery GB Performance Mission Our intent is to increase the quality and quantity of robust competitive archers to raise the competition into and within the programme, whereby the standards increase wholesale; thereby increasing our chances of medal success on the World stage. Sara Symington Performance Director Archery GB Performance Talent Team Mission To generate and sustain an oversupply of the right quality and quantity of athlete to our World Class Programmes and ensure every archer has opportunity to reach their potential. Purpose of this National Talent Development Target Group Programme 1 To raise awareness of the key principles of All archers purposeful training in archery 2 Support archers to reach their greatest potential All archers under through their unique personal competitive 20 yrs journey in the sport 3 A talent ID and selection opportunity for archers Archers generally entering the Talent Pathway aged 11-16 yrs Archery GB Olympic Performance Pathway Perf Ceri Ann Davies Performance Pathway Manager 1
athlete journeys to personal success programme timeline MEET THE TEAM Larry Godfrey Patrick Huston Becky Martin Andrew Randall The Performance Pathway Manager leads a team of specialists to offer opportunities for ambitious archers to reach their potential as future Olympians or Paralympians. Athlete designs and develops their own training programme and moves through junior and/ or senior domestic competition structure and shoots their way onto GB Team via Selection Shoots. Athlete enters the National Talent Development Programme and uses this as a platform to improve their training practice. Athlete then moves through the competition pathway and shoots their way onto the GB Programme through Selection Shoots. Athlete moves through the GB Cadet and Junior programme ranks and shoots for GB at Cadet/ Junior level successfully, while integrating a senior programme of competition concurrently. Athlete engages in some Junior programme activity and some Junior International teams. Athlete then moves into the Senior competition pathway to further develop and focus on emerging as a Senior level archer. All tracking, benchmarking and profiling sessions to be conducted at Lilleshall National Sports Centre every three months after entry to programme Specific dates and session allocations will be released in September 2014 via email Athletes aged 12-16 generally will be supported over the Saturday Athletes under 12 generally will be supported on Sunday mornings Athletes over 16 generally will be supported on Sunday afternoons Athlete can continue on the programme up to the age of 20, but they do need to re-register each year and attend the Talent Development Entry Day 2 3
Understanding Talent Development Terminology Athlete Development Curriculum Athletes are supported with their learning and development through targetted training programmes and competitive opportunities for each level. Athletes will have a clear understanding of what they need to know and do to reach the next stage of their development. World Class Performance Programme Talent Confirmation Performance Academy Willingness to do the Work Athlete entry Talent Transfer This is the structured, reassignment of athletes across sports which have similar and transferable talent characteristics i.e. gymnastics to diving, swimming to canoeing. Athletes selected into talent transfer programme will often develop in their new found sport within compressed timeframes, having already developed ready-made skills courtesy of the first (donor) sport. Tracking and Benchmarking Athletes are tracked through their development on key elements of their programme so that they can monitor their progress. They will also undergo Talent Selection benchmark testing which helps them view their trajectory referenced This is the screening of athletes against the World s best archers at that specific stage of development. currently participating in a sport using What is tracked and benchmarked may change throughout the pathway both qualitative (coaches eye) and/or dependent upon the curriculum demands at each level. quantitative methods (science), to identify those most likely to succeed at a World Class level i.e. existing, experienced talent. Athlete Profiling National Talent Development Athletes undergo a process of assessment on key Talent Identification (TID) characteristics identified as being predictive of World Class This is the screening of individuals using success. These will be stable throughout the pathway, but selective tests for physical, physiological, weighted appropriate to the age and stage of the athlete psychological and skill attributes to being profiled at each level. identify those with the potential for World Class success. Athletes selected through TID have had no prior This Guide targets this level. involvement in the sport they have been Grass Roots Pillar 1 Pillar 2 Pillar 3 Pillar 4 identified for i.e. raw latent talent. 4 Engagement 5 Accurate Execution Physical Readiness Mental Management of Performance
PILLAR 1 National Talent Development Willingness to do the Work ACCESS Athlete needs to demonstrate they are able to access the sport including training facilities, equipment, social support and relevant competitions in order to engage at sufficient levels to support future World Class potential. What you will need to know and do Athlete has the appropriate equipment for this stage of development and the means to acquire equipment as they mature Athlete has access to daily training equipment (e.g. blank boss, mirrors, video, sufficient arrows, limbs etc.) Athlete has the necessary means to access training and competitions and the means to increase their engagement as they move through the pathway Athlete has the time/means to engage fully in the programme demands and potential future demands as they move through the pathway How we profile this with you Observation through National Talent Development Programme (NTDP), athlete survey SWOT on entry and structured interviewtemplate for shops and planning ahead and emails Monitoring of What, When, Where and Why (W4) on training diary through NTDP, athlete survey SWOT and semi-structured interview Athlete performance tracker, attendance record of NTDP coaching session, athlete survey SWOT and semi-structured interview Athlete survey SWOT and semi-structured interview PRIORITISATION Athlete demonstrates the desire and track record of commitment and prioritises this work. Athlete can demonstrate how the sport fits into their life Athlete shows the willingness to find a way and takes responsibility for making that work happen Athlete understands and accepts that prioritising this work will involve a level of sacrifice of some other activities and that those trade-off s will increase as they progress through the pathway Athlete acknowledges and plans for periods of time constraint NTDP training and competition tracker feedback and semistructured interview Observation, attendance record, semi-structured interview Semi-structured interview NTDP programme planner ENGAGEMENT Athlete can demonstrate autonomy in the way they chose to engage, show curiosity about their sport and planning of their life in sport. Athlete engages fully and consistently in the work that is set Athlete is punctual and present at all sessions, responds in a timely manner and doesn t make excuses Athlete is proactive in ensuring they commit to appropriate domestic events that will offer them a platform for performance development NTDP programme planner NTDP training and competition tracker, triangulated coach assessment tracking Athlete training and competition tracker and NTDP programme planner WORK IN CONTEXT Athletes approach is self directed showing a healthy balance with their wider life and identity. Athlete can demonstrate a healthy approach to their training Athlete is self-motivated to engage in a range of activities that will support their life balance and long term development Athlete can demonstrate an understanding of the work as being the means to a competitive end NTDP programme planner and semi-structured interview Personalisation of the NTDP programme planner, semi-structured interview and triangulated coach assessment tracker Athlete training and competition tracker, observation throughout the NTDP 6 Profile constructs LEARNING BETTER, FASTER Athlete shows responsiveness to training and coaching offers and takes a lead in asking questions and directing their own journey. Athlete shows a curiosity about the sport asking well thought through, appropriate questions of themselves, using coaches and staff Athlete shows a willingness to take the lead in one to one sessions with staff, understanding their own needs and seeking ways to make that happen Athlete shows response to coaching offered during coaching session and on return to the next session (technical, physical and psychological responsiveness) Triangulated coach assessment tracker, sport science medicine feedback, semi-structured interview 7
PILLAR 1 National Talent Development Willingness to do the Work Understanding and managing yourself as a performer is key to long term success. This section is aimed at supporting that learning by challenging you to consider what it takes to be World Class and how that journey is personal for you. The most crucial aspect of the National Talent Development Programme is that through your engagement you begin to understand yourself as a performer. It is important that you feel a sense of control and that you have choices in the direction of your programme. Follow the four work areas below to support your development: 1 Figuring out what you want and making a plan to get there 2 Making access and knowledge a priority 3 Figuring out what, when and who is going to help you get there and why 4 Targeting specific events for specific reasons 1 Figuring out what you want and making a plan to get there Think about your goals in life and express them to peers, family, coaches, teachers etc. They will probably change over time and it is good to think about your long term ambitions; Think about how and where your archery fits into this and communicate that also; Develop some SMART goals and if you are not sure how, ask your school or parents for help; Ask questions of those around you if you are unsure of what you need to do precisely to get where you want to go. For your archery, ask your coach or one of our Talent Team; Draw up or write up your plan so it is visual and you can see it every day. Make it ambitious and inspiring and even colourful if you can. Consider developing a dream board (where you pin things that inspire you in your life to a board) to motivate you daily to stick to your plan; Make sure you bring this plan with you to all Archery GB sessions. 2 Making access and knowledge a priority Access to appropriate equipment is absolutely critical. It s important to have the equipment which is right for your stage of development and that you know how to work with it and maintain it yourself. We see this as a key marker of readiness to engage in the sport; If you are unsure about your equipment ask a coach at one of the sessions this year, make a note of the feedback and act upon this. Ask parents and personal coaches for support to learn how to manage your equipment for yourself; Access to daily training equipment is important and we recommend as a minimum you have access to: 1 A full length mirror(s) at home to get feedback from your training session 2 A blank boss to train on safely in your own environment (parent liable for safety aspect) 3 Thera-bands for skills and drills training 4 At least 6 arrows at any one time 5 Properly maintained bow and arrows; Being curious about the sport and what you are doing within it is a key marker for later World Class success. Athletes dreaming of a successful future will be curious to know what the World standards are for their discipline. Use the World Archery website to research the current and past trend of archers in your category so you can see what you are aiming towards; You will need support from family and friends to get you to and from training and events, so you need to plan ahead for this. Attending the training opportunities and key competitions and being punctual and well prepared is important for engagement and progress in the programme; Planning is key to making sure you can train and perform alongside your schoolwork, so being proactive with this is important. You will need to look ahead and plan for periods of time constraint in your year ahead. For example, if you know revision for exams will clash with key competition periods, speak to your school and see if you can get your coursework requirements up-front to work in advance; Consistency of engagement is important for continual improvement. Over doing the programme one week and then not engaging at all for a whole week will not support optimal learning. If you cannot complete the full programme, then do some of the programme consistently; Balance of engagement is also important for learning. The pillars exist because they all support development, so you will need to engage in them equally for optimal learning and development. Doing all technical work, for example, will not necessarily support you to the next level because you will not have trained mentally for delivering a performance, or you could be injured from not having done your prehabilitation and strength and conditioning work that supports the volume of work needed to improve; Re-engagement is important. If you do have periods where you have not completed as much as you planned to (which is quite normal) getting back into the training is a mark of perseverance and motivation. 8 9
PILLAR 1 3 Figuring out what, when and who is going to help you get there and why 4 Targeting specific events for specific reasons If you need support in this area, usually the best person to speak to is a good coach, who should be familiar with your needs as a developing performance athlete. Find someone who understands the principles we work to now in the World Class Programme and someone that is able to support and inspire you; If you feel your coach doesn t do this, then we would recommend you speak to them about this and your needs. The Archery GB Olympic Coach offers Coach CPD days each year to bring personal coaches up to speed, and they can contact the Performance offices for more details; Your regular sessions at the Centres of Excellence will also provide you with the opportunity to ask questions and learn about your programme; Knowing what you need to do is important day to day. Staying organised and methodical will help with this. Ask questions of those around if you are unsure what you should be doing; Knowing when you need to build in certain activities in your programme is also very important. For example, to maximise building sport specific strength you might consider doing your programme regularly, allowing sufficient time for recovery and looking after your nutrition and hydration. So this needs to be planned carefully. Another example of understanding when the best time to complete certain parts of the programme is ensuring your programme is periodised so that you are doing the right volumes of training at the right time of year to allow you to perform at your best; Knowing who you need in your team is absolutely crucial to any young performer. Later in this guide is a diagram showing people you may want to consider as part of your team me. It is important you recruit the best people it your team and communicate effectively and manage them to support you. Building and managing these relationships is a good skill for life, not just for your archery. Following Pillar 4, we have shown a diagram of a team me which should help you think about this further; Understanding why you are doing what you are doing is the most important aspect of your learning. If you find yourself doing your programme and not understanding why you are doing something, we would urge you to communicate with our Talent Team. Please don t be afraid to ask questions, because if you don t understand the programme, we need to improve the way we work! Make sure you understand what the domestic scoring standards are that you aspire to reach. Be certain of what scores and distances are required for submission to Archery GB performance (and by when) in order to be eligible to shoot in the selection shoot(s). Make sure you know when the selection shoots will be taking place and for what events. Research what the minimum score level or selection in your category would be; Explore the domestic events you can enter next year that are aligned to the International format: 1 Metric 2 720 scoring round 3 Head to head opportunities Plan these into you and your family s calendar and be sure to enter on time and prepare in advance for your performance at these events; Plan ahead which event you want or need to target next season in advance and be clear what you want to achieve in your plan with your coach; Also consider building in other events around these to either prepare you for ones you have targeted or to try out new things at the start or end of the season; If you leave your learning from competitive events to chance, your progress will be slower. 10 11
PILLAR 2 National Talent Development Accurate Execution EXECUTION A deliberate approach to bring about consistent and accurate execution and a clear understanding of how this feels. VOLUME Athlete engages in the sport sufficiently to do the hours and volume required to make significant performance gains. ALIGNMENT/BODY POSITION Athlete has reasonable body awareness to be able to move into the right posture, positions and alignment. The fundamental movement patterns exist to support skills development for the sport. What you will need to know and do Athlete has clear understanding of what constitutes good execution and a focus on the process not the outcome of this Athlete can demonstrate gold standard at low intensity shooting/movement pattern (close blank boss) Athlete strives for good execution in their shooting every time Athlete demonstrates consistency in execution through transition within stage of skills acquisition through to performance Athlete engages in training at a minimum of three days a week with scope to increase to five days a week Athlete is already doing 1000 reps per week of appropriate, programme centred activity Athlete can move their body into good posture and alignment and retains throughout the session Athlete understands why good posture and alignment is important to good execution How we profile this with you Coach assessment (triangulated) NTDP programme feedback and coach observation on 720 round Coach assessment (triangulated) EXECUTION IN PERFORMANCE Athlete demonstrates some ability to take training form into competition and shows an appetite and enjoyment for competition and winning. Athlete shows signs that they are attempting/managing to maintain their technical form of posture and alignment under pressure when shooting for score Athletes can score at a level and distance commensurate with Performance Academy level relative to cohort Score and distance matrix and triangulated coach assessment Score and distance matrix 12 Profile constructs 13
PILLAR 2 National Talent Development Accurate Execution Posture Skills and Drills Consistently good technique supports consistent shooting. Achieving accurate execution requires time and dedication and by developing good posture and alignment you are more likely to achieve good execution. Good posture is the foundation of a good technique. Take the tips from the Talent Coaches and note the key aspects of good posture below. 1-2-3 Alignment Drill Introduction This drill will help you learn the position of the body at the end of the shot. Check posture whilst doing this drill. Use a mirror to obtain feedback. Practice Stand with your feet shoulder width apart with a square stance and your arms down at your sides, head looking forwards (down the shooting line). These fundamental skills and drills have been brought together for you to learn and repeat in your own environment. We advise you to use a variety of ways to gain feedback such as: 1 A mirror at home in your room 2 A mirror at home where your parents/siblings or friends can support you 3 A coach/parent/p.e. teacher who fully understands these skills and drills and can help you achieve these movement patterns 4 From peers at your club, home or school as a training group 5 Video feedback if you have access to a camera phone/tablet/camera Notes Step 1 Always check your posture first. Raise your arms out to the side, keeping the shoulders relaxed and down and the arms in line with the target. Notes Step 2 Turn your head as if to look at the target, keeping the head in a central position over the body. Step 3 Bend the draw arm (the one furthest from the target) to bring the hand into the position it would be at the end of the follow through i.e. with the hand touching the neck, and keeping the shoulders in line with the target. Repeat steps 1 to 3 a total of 30 times. 14 15
PILLAR 2 Set, Set-up Drill Introduction This drill will help you learn to maintain the posture while moving from the Set position to the Set-up or pre-draw position. Practice Raise and Rotate Drill Introduction As a progression to the Set, Set-up Drill, you ll need to learn to get into proper alignment, combining the rotation with the set-up. Practice Notes SET - While standing as if shooting towards a mirror, first check your posture. Now move into the set position placing your hands in the location where you would if you were preparing to shoot. From this set position, keep your shoulders down and relaxed while raising your hands and arms to the set-up or pre-draw position. Both hands should be at nose level with the draw elbow level with or slightly below the hand. Watch in the mirror to make sure that you are maintaining your posture and body position with a straight back while you make this move and that the shoulders have not been raised. After you have mastered this drill with bare hands, try doing it with a stretch band and then a light bow. The most important thing to watch for and feel is that you are keeping your chest down maintaining your body position during this drill. Also check that both shoulder stay down during the raising of the bow, but that the draw arm is at nose height with the elbow level with or very slightly below the hand. From the set-up position, whilst maintaining the hips over the feet stance, rotate the chest to bring the shoulders in line with the bow arm. This is a movement of the upper body and the relationship of the shoulders to chest is maintained. Return to set-up Next practice this drill with a stretch band and later with a light bow. Be careful not to progress faster than your ability to perform the skill correctly. As this is a progression of the set, set-up drill repeat this drill a total of 30 times. Repeat this drill a total of 30 times. 16 17
PILLAR 2 Half Draw Drill Introduction The half draw drill teaches you to draw the bow correctly from the Set-up position using your entire shoulder unit rather than drawing with just the arm. Correct drawing technique will bring you into better alignment and prevent injuries to your shoulder over a long shooting career. Practice Bow Elbow Rotation Drill Introduction This drill will help you learn to control the bow elbow and master the movement to achieve the strongest position maintaining the elbow joint in a vertical position. Practice From the Set-up position, learn to go through the drawing motion using your whole shoulder unit rather than rotating just your arm in the shoulder. Have someone hold your shoulder and arm together as you learn to feel the whole shoulder coming around together. Begin this drill by first going through the posture and Set, Set-up drill. Then repeat the drawing motion from the half draw, just past the Set-up position, back to anchor, then back to the half draw position. Repeat 15-20 times (reps), take a short break, and then repeat the drill a minimum of 5 times (Sets). Practice this drill first with your bare hands until you get the feel of the drawing motion. Then practice with a stretch band and eventually a light training bow. You will have to build up strength in the muscles in your back before you can do this correctly with your tournament bow. Take your time and get it right. From the Set-up position, stand with bow arm raised and lean against the edge of a door frame as if shooting towards the door frame or with help from your coach as shown across. Position the bow hand, making a Y with your thumb and index finger. Practice rotating the bow elbow to make it vertical when viewed from the front, repeat this movement. Isolate the arm from the wrist and shoulder, so that there is no movement in either of them. When you have mastered this movement, use a stretch band and adopt the full Set position. Practice rotating the bow elbow to make it vertical when viewed from the front. Repeat this drill a total of 30 times. Progress this drill onto your full bow. Notes Repeat this drill a total of 30 times. Notes 18 19
PILLAR 2 Release Motion Drill Introduction This drill will help you learn the movement of the draw hand at release and follow-through. Practice 6 Step Sequence Drill Introduction This drill puts the whole shooting sequence together to create a flowing shot. Protect the bow arm as the stretch band will hit the bow forearm (wide stretch bands hurt less that tubing). Use a finger sling to stop the stretch band leaving your hand. Practice Step 1: Check posture Step 2: Go to the Set position Step 3: Turn the head to look at the target While standing as if at full draw shooting towards a mirror, first check your posture and that the draw hand is firmly in the anchor position (index finger under the jaw line and thumb against the neck) and that all three string fingers are fully curled as if around the string. Notes First move the release hand slowly from the anchor position to the end of the follow-through keeping your fingers curled and in constant contact with your neck. You should finish with your fingers still curled and touching your neck, with the hand vertical, just under your ear. After you have mastered this move, count to three, and go through the same motion quickly. You can gradually speed it up only as you can complete the move correctly. The most important things to watch for are that the hand stays vertical, the thumb/fingers stay in contact with the neck and that the fingers stay relaxed and curled in their natural position and do not open or become straight. Step 4: Go to the Set-up position Step 5: Draw the bow to full draw Step 6: Expand, release and follow-through Do these drills slowly 30 times, then quickly 30 times. Do this drill a total of 25 times. 20 21
PILLAR 2 BOW TRAINING All bow training should be done with equipment that you can hold at full draw for at least 30 seconds, without losing your shooting form. Bow Drill 2 Three complete sets of the following for each training session a Prepare to shoot with arrow Notes For younger archers, the bow training can be done with just a Thera-band. If you feel capable you can do the training with light weight training bows or lighter limbs. If you can hold your regular bow for 30 seconds while maintaining your form and keeping the arrow moving in the direction of the draw you can continue with your regular shooting bow. Bow training should be done at the end of every practice session. b Set c Set-up d Draw and hold (don t shoot) with continuous expansion 10 seconds e Rest 30 seconds Bow Drill 3 One complete set of the following drill a Prepare to shoot no arrow Bow Drill 1 Two complete Sets of the following for each training session: a Prepare to shoot no arrow b Set c Set-up b Set c Set-up d Draw and hold (don t shoot) with continuous expansion 30 seconds Bow Drill 4 d Draw and hold with continuous expansion for 5 seconds One compete set of ten repetitions on each side: e Let down to a ½ position (don t shoot) and repeat a-d 5 times a Right hand Draw and let down x 10 f Rest 30 seconds b Left hand Draw and let down x 10 22 23
National Talent Development PILLAR 3 Physical Readiness What you will need to know and do STAGE 1 A base of localised muscular capacity around key stabilisers of the scap, cuff, posterior shoulder, trunk and hips STAGE 1+ Ability to find and maintain strong integrated stable positions A clear understanding and proprioceptive awareness of neutral: lumbopelvic, scapular, shoulder and cervical positioning How we profile this with you Adherence, diligence and work capacity to complete an upper rep range of a set programme with good quality and minimal compensation sport scientist feedback and athlete planner. Quality of execution through a set programme at an upper TUT range. Sport scientist feedback and athlete planner Strength Improvement of the strength reserve of the upper body and supporting musculature to find technically strong positions for effective execution that is robust to isometric duress and high volume demand at a poundage reflective of World Class performance. Core Improvement of the strength qualities and capacity of the trunk and supporting musculature to stabilise technically strong positions for effective execution that is robust to isometric duress, high volume demand at World Class poundage, and perturbations associated with release. STAGE 1 A base of localised muscular capacity around key stabilisers of the trunk STAGE 1+ A base of localised muscular capacity around key stabilisers of the trunk Adherence, diligence and work capacity to complete an upper rep range of a set programme with good quality and minimal compensation Quality of execution through a set programme. Sport scientist feedback and athlete planner Prehab (INJURY PREVENTION) Development of functional capacity of the musculature of the scap and cuff for prevention of and robustness from injury. Improved stability performance around the shoulder complex. A base of localised muscular capacity around key stabilisers of the scap, cuff and posterior shoulder Adherence, diligence and work capacity to complete an upper rep range of a set programme with good quality and minimal compensation. Sport scientist feedback and athlete planner Stability Development of lower limb and lumbopelvic stability and it s relationship to trunk and upper body function for effective global stability that creates a solid foundation for functional shooting performance. A base of localised muscular capacity around key stabilisers of the scap, cuff and posterior shoulder Adherence, diligence and work capacity to complete an upper rep range of a set programme with good quality and minimal compensation. Sport scientist feedback and athlete planner. Profile constructs Body Management Use of nutrition, hydration and travel tactics to support optimal performance development and execution. Athlete is proactive in learning food groups, proportions and timings required to support optimal development and performance Athlete is proactive in monitoring and adjusting hydration both in and out of training and competition to support optimal development and performance Athlete plans ahead and adjusts advanced training and preparation schedule to maximise performance on a given day and communicates and gains by informing their team me for support Athlete NTDP planner, semi-structured interview, coach and sport scientist observation and triangulated assessment 24 25
PILLAR 3 National Talent Development Physical Readiness Physical Programme When you come to the session at Lilleshall you will be shown some prehabilitation exercises. These exercises are aimed at injury prevention and we will show you how and when to integrate them into this programme. Notes Cardiovascular Activity We actively encourage you to engage in a number of sports, particular sports and activities that will keep you fit and healthy. We are going to ask you to track the types and the duration of activities you do each week, as well as your archery, as part of this programme. Please make sure you bring this information with you to each session. Baseline Strength and Conditioning On the National Talent Development Day we will introduce you to a number of exercises which form the backbone of your physical programme. These exercises will allow you build some foundational strength upon which you can then add individual progressions to support your archery performance. It is important that correct technique and quality of movement is carried out with each exercise. If proper technique cannot be consistently achieved throughout the set, that particular exercise may be too advanced and a lower level exercise should be selected; Seek advice from a strength and conditioning coach or fitness instructor regarding proper technique and exercise progressions or regressions; It is up to you to make the necessary adjustments to the programme to challenge yourself giving you the best opportunity to achieve the benchmarks; These exercises are designed to increase strength and stability specific to archery, whilst helping to increase performance and minimise the risk of injury. Training Tips A specific and thorough warm up should be carried out in order to prepare the body for the stresses and strains of the session; At the end of sessions include foam roller exercises and stretching to maintain flexibility and range of motion; An archer performing a lower level exercise with correct technique and full range of motion will be gaining larger long term benefits than an archer performing a more advanced exercise with limited range of motion or poor technique; Quality and control of movement are more important than speed of movement; Start and finish position for each exercise should be performed as close to the photos provided as possible; Conditioning sessions are best performed after a shooting session or when there is sufficient time to recover afterwards; Rest periods between sets can vary. For exercises given use rest periods of 30-90 seconds; However, if technique begins to deteriorate towards the end of reps/sets, increasing recovery time is acceptable; Keeping a training diary of the number of sessions a week is very important, as it enables you keep a record of how much work you are doing; Maintaining a healthy balanced diet is sufficient for the programme. If you feel you would like additional advice seek your nearest nutritionist/dietician; If you have a limited amount of time and cannot complete the required session, split the session in half and complete the other half on a different day. 26 27
PILLAR 3 Kneeling Push Up Dead Bug - toe dips Kneeling superman opposite arm/leg (hold) Anatomy Front shoulder Trunk Trunk Coaching Cues Start/Finish Position Knees on floor, hands shoulder width and under shoulder Maintain neutral spine throughout movement, arms vertical, and legs at 90 o. 4 point kneeling position, hands + knees shoulder width apart 1/2 Side Plank I/T/W/V Tricep Dip (left and right) Anatomy Trunk Posterior shoulder Front Shoulder Coaching Cues Start/Finish Position Lying sideways, elbow directly under shoulder, place other hand on hip. Lying face down on bench, neutral head position Hands on edge of bench, legs slightly bent Coaching Comments Lower upper body to floor and push up through floor until straight arms, no sagging of back. Lower foot slowly to floor, touching ground, don t allow back to arch, perform with a continuous and slow rhythm and alternate legs. Sets/Reps 3x8-20 3x10-20 3x10-20 (3s hold) Extend opposite arm/leg to horizontal and hold, maintain neutral back and balance. Perform with a continuous and slow rhythm. Coaching Comments Raise hips with pivot around knee. Don t allow body to twist or drop, maintaining a straight plank position. Retract scapulae, maintain neutral head, and create letters shown in images. Sets/Reps 3x15-45s 3x5-10 3x5-20 Lower body to floor, keep back close to the bench, reach 90 o at elbows and push through hands on bench. 28 29
PILLAR 4 National Talent Development Mental Management of Performance What you will need to know and do Clear vision specific, challenging performance goals Inner drive unshakable desire to improve and achieve Ownership takes responsibility for development and utilises resources (people/equipment etc.) Preparation clear daily purpose; daily performance choices How we profile this with you Observation through NTDP Semi-structured interview and observation through NTDP NTDP training and competition tracker feedback and semi-structured interview TRAINING Management of mental performance in training through ownership, autonomy and application with daily commitment. COMPEtITION Management of mental performance for competition through personalised and rehearsed routines and an optimal approach to growth and set back. Clear and consistent routines: Pre-competition, shot routine, end cycle (one arrow to next), between ends Challenge mind-set perceives opportunities not threats. Embraces setbacks as opportunities for faster learning. Is excited by the future and the individual learning journey ahead. Mistake management quickly move on and retain one arrow focus and exercises some self-awareness and signs emotional control Reflection log/journal, triangulated coach observation NTDP programme planner and semistructured interview Triangulated coach observation 30 Profile constructs RESILIENCY Management of mental performance through oneself and others for continual improvement. High inner belief demonstrates a curiosity about exploring personal strengths and how to use them to best effect Willingness to push self into stretch zone (e.g. pressure training) and demonstrated creativity to bring this about in home environment Learns for competitive advantage objective reflections that are both detailed and accurate. Athlete revisits this to reinforce learning and these are focused on both positive and negative experiences, moving this forward in a constructive way Optimistic outlook athlete remains positive about the future regardless of set-backs Capacity for change open minded to change and understands the long term athlete journey and demonstrates long term development focus Seeks excellence at all times, not perfection Team me clear knowledge and application of support network in and out of archery Relationships (social capital) high quality interactions and relationships with others (coaches, support staff, teams mates etc). Can contribute in a proactive and positive manner to the environment and understands how to use this to bring about positive development for themselves Recovery maintains perspective, switches off, other interests outside of archery Athlete training and competition tracker and semi-structured interview Reflection log/journal, triangulated coach observation Tracker and semi-structured interview Triangulated coach observations and semi-structured interview Triangulated coach assessment, NTDP Programme and semi-structured interview 31
PILLAR 4 National Talent Development Mental Management of Performance This section of the programme outlines the way you can approach the Mental Management of Performance which differentiates you from a social recreational archer. The difference between a social recreational participant and a talent athlete is the purpose, meaning and focus they attribute to their journey. The talent programme is available for you to come back to in the future if this describes you and you can always experiment with aspects of this programme until you have made your mind up. 1 reflecting and recording your experiences to help tailor your programme Keeping a journal of your training experiences will help you better reflect upon your learning and will help you develop better and faster. This can be done in any way you feel is personally effective for you and we encourage you to bring that with you to the planned session with us in future. Develop your own way of recording your programme and your thoughts, feelings and experiences to that you can learn from them; Keep this organised so that you can read back over them in the future so if problems arise you can reflect on what has worked for you in the past; By taking the time to reflect daily you will be more purposeful in your training, more motivated and will train and perform smarter as you will understand yourself better; We will ask to see your daily diary and programme as it gives us considerable insight not only into what you are doing, but why and how. 2 Making training purposeful and meaningful If you have reflected upon and recorded your experiences, your training should become very purposeful; That does not mean you cannot enjoy your training or have fun and social sessions with your peers or club mates for example. Having time to enjoy archery and socialising is also important for your development and learning about the fabric of the sport; However, if the majority of your time is spent in archery social recreationally that is also fine, but it is not necessarily the pathway to becoming a World Class performer; Making training meaningful is the best thing you can do to help accelerate your development. Two ways to explore this could be: 1 Wherever possible, integrate aspects of your trailing: Could you link the mental rehearsal to the cardio programme? Could you link your mental rehearsal to your drills and skills? Could you link S&C to your technical session etc? It usually takes a little trial and error to work out how to do this for yourself and what routines work best. Linking training together as one session contextualises your programme and brings it to life! 2 If due to time constraints, you need to keep certain sessions separate then try to work on visualising how that part of training links to your performance as an archer at an event inside your head. This exercise alone will help bring training to life and make you a stronger performer as you understand yourself more and more. Developing a Team Me 32 33
Approximate age range BASE programme summary Age 11 and under Age 12-16 Age 17-20 Pillar 1 Pillar 2 Pillar 3 Pillar 4 Consistent Physical readiness execution Willingness to do the work Full programme prescribed in this guide and personalised for your needs Progressions will be built upon this base programme 700 Reps each week To include: 400 Skills and drills reps 150 Bow exercises reps 150 Arrows (at least 100 at blank boss) 1000 Reps each week To include: 500 Skills and drill reps 300 Bow exercises reps 200 Arrows (at least 100 at blank boss) Plus any other shooting you wish to do 1500 Reps each week To include: 200 Skills and drills reps 300 Bow exercises reps 1000 Arrows (at least 300 at blank boss) Plus any other shooting you wish to do Full programme prescribed Plus at least two hours each week engagement in at least two other sports such as swimming, cycling, running, football, hockey, netball, athletics, diving, gymnastics Full programme prescribed Plus at least two hours each week engagement in at least two other sports such as swimming, cycling, running, football, hockey, netball, athletics, diving, gymnastics Full programme prescribed Plus at least one hour each week engaged in a cardio based activity. Management of mental performance Full programme prescribed in this guide and personalised for your needs Example Athlete DayS Wednesday TIME ACTIVITY 6-7 Cereal & Juice 7-8 Pre-hab warm up including mental warm up Drills session including visualisation Warm down S&C programme Boiled egg and glass of milk after Fill in log of reflection 8-9 9-10 10-11 11-12 12-13 13-14 14-15 15-16 16-17 Go to School Engage fully in the wide range of sports on offer If your P.E. teacher permits, once or twice a week you could run your skills an drills and S&C programme in school, or at lunch time- but remember to drink, eat and socialise too! 17-18 Banana/Snack and water Warm up and prehab- mental rehearsal Blank Boss shooting S&C Session OR Bow exercises Warm down and write up reflective log Tea straight after- including whole protein and glass of milk 18-19 19-20 Homework 20-21 Visualisation before or while you re in bed To compete the volumes necessary in Archery, it is likely you will need to be up earlier than most young people your age, so get your sleep at night. An optimal training session will be well planned and approached with a deliberate intent to include a mix of activities from all four pillars. You will be focused on the work, bringing about optimal execution through good posture and alignment, integrating your S&C programme and paying particular attention to the prehabilitation, warm up, cool down, the mental processes behind all of your activity and of course your recovery after! Healthy snacks are wise before a session to maximise your energy and concentration levels. Try to time session to fall before dinner or lunch so you can use the meal as your protein and hydration recovery. Use opportunities when you are alone to let yourself dream about your future and imagine putting all you re learning into your performance. Sleep is absolutely key to learning and development and general health. Make sure you are getting 8+hrs each night and try to keep media out of your room so it s a space for you to be you and reflect/visualise effectively. 34 35
36 Saturday TIME ACTIVITY 6-7 Cereal & Juice 7-8 Pre-hab warm up including mental warm up Drills session including visualisation Warm down S&C programme Boiled egg and glass of milk after Fill in log of reflection 8-9 9-10 Time with family/ home work time 10-11 Travel to club, sipping en-route and stretching on arrival 11-12 Work on equipment and set up 12-13 Warm up and mental warm up 13-14 Drills and skills and bow exercises eat lunch and hydrate 14-15 Shooting blank boss with visualisation and focus on execution process 15-16 72 arrow round- getting someone to run your arrows and score for you- make sure I drink between ends and take a snack between 720 rounds! Another 72 arrows broken into 3 arrow segments (shooting 6 arrows and recording the score after every three) Warm down with visualisation and reflection Write up reflection log and enter scoring into scoring log, noting 3 arrow average Eating whole protein and hydrating within 30mins of end of session- 16-17 sipping on the way home (closing eyes and running visualisation routine on the way home) De brief to coach/parent constructively if it helps 17-18 18-19 Time for Tea/ friends/homework/family etc. 19-20 20-21 Visualisation before or while you re in bed Eating before training gives you energy for the sessiondo not be afraid of carbs if you are about to need them. Eating after training is key for recovery and taking in whole proteins supports muscle repair and therefore strength gains from that session so your work is maximised. A long session is fine once or twice a week to get volume in, but break it up with a variety of different activities, breaks and remember to eat and drink well. Some sessions require you to record scores and others will not, so mix it up and place these sessions at the best time of the yearasking a talent coach if you are unsure. The international format is 720 scoring round and head to head focused, so knowing your 720 P.B and 3 arrow average makes sense. Planning, Tracking and Reflecting Upon What Matters Most Enter WHAT you do and WHERE under the days of the week, including non-archery activities on your personal programme. Before, during AND after you execute the archery related session, consider WHY that session will make a difference to performance, and keep a journal on your experiences and what you re learning. Personalise this so that it makes sense and is meaningful to you (use colour/ smilies/shapes/codes etc.) or if you wish to create your own version of this please do so. Always bring your planners to every session with the Talent Team. We will send you an electronic template for your use and personalisation which will look something like the below: TIME SAT SUN MON TUE WED THU FRI 6-7 7-8 8-9 9-10 Notes 37
Archery GB, Lilleshall National Sports Centre, Newport, Shropshire TF10 9AT Tel: 01952 677 888 Fax: 01952 606 019 Email: enquiries@archerygb.org www.archerygb.org Design by The Write People for Design Ltd www.thewritepeople.co.uk