Experts: Welcome to Archery UK's Advice Zone

Designing a programme? Keep it simple

For the best effects; especially if you want to be on the archery field during the summer; do a full body routine two or three times a week.

• 
  Butt and hamstrings: squats, hip raises, deadlifts, straight leg deadlifts, step ups.
  
• 
  Quads: squats, lunges, one legged squats, box jumps.
  
• 
  Push (chest, shoulders, and triceps): overhead press, bench press, incline dumbbell press, push-ups, dips.
  
• 
  Pull (back, biceps, and forearms): chin ups, pull ups, horizontal rows, lat pull downs, dumbbell rows.
  
• 
  Core (abs and lower back): planks, side planks, exercise ball crunches, mountain climbers, jumping knee tucks, hanging leg raises.
  

These are just a few examples and remember, for overall fitness you really don’t need to make things more complicated than this.

Reps and sets

I recommend 3-5 sets or 3-12 reps.

• 
  Exercise 1. Squats: 3 sets of 5 reps. Then:
  
• 
  Exercise 2. Push-ups: 3 sets of 8 reps.
  

Or as a superset, for example:

• 
  Exercise 1a. squats: 5 reps
  
• 
  Exercise 1b. push-ups: 8 reps x 3. Then:
  
• 
  Exercise 2a. step-ups: 12 reps
  
• 
  Exercise 2b. lat pull-down: 10 reps x 3
  

Or as a circuit (these tend to be lighter weights so you can do more reps):

• 
  Squats: 10 reps
  
• 
  Push-ups: 10 reps
  
• 
  Step ups: 30 seconds
  
• 
  Lat pull-downs: 10 reps (then either repeat or move on to some other exercises)
  

Remember all of these examples above are not your programme. They are just examples. If you want more strength work go heavier and lift fewer reps (lift heavy enough for 5 reps for example. You never want to lift beyond that and don't strain the muscles or you can cause damage), if you want more tone, go lighter and do more reps. Don't forget to add in some core exercises at the end of your programme.

Join the Clangers: Share the joy with the help of nutrition expert Jackie Wilkinson

I have been to see the inspirational Dr Phil Hammond. Hilarious as always, Dr Phil brought a serious message. The NHS is in trouble (we had noticed) and the best way we can help is to use it less. That means looking after ourselves so that we do not need medical intervention. Health care begins with self-care. Here's his formula:
Connect

Learn

(be) Active

Notice

Give back

Eat well

Relax

Sleep
When Dr Phil says Connect, he doesn't mean social media. As a spreader of love and kindness, Dr Phil's Connect means face-to-face conversations and shared joy.
We would all feel better if we ate well. As well as 'you are what you eat', remember 'you are what you absorb'. One way to look after yourself is to get all the goodness from your food. If you're up-tight, your blood supply is diverted away from your digestive system.
Have you ever been to one of those shoots where people sit in their tents at lunchtime, intent on their devices, ear-pieces in, eating alone? Calm, relaxed eating aids your absorption of nutrients. Doing things with others make us happy. This summer why not come out of your tent and experience the pleasure of eating with other people?
Top tip: Drop your Clangers daily.
Find more advice from Jackie Wilson's Nutrition Coaching website: www.learntoeatwell.co.uk.

Ask the experts: Questions and Answers

Compound

European compound field champion Duncan Busby is here to help with queries on form, equipment and technique.

Scope to peep

Q When I'm aiming I can see a lot of the target in my sight picture as my scope doesn't quite fill my peep sight; what can I do about this?
A As your peep sight is an integral part of your reference point it's important it aligns perfectly with your eye and your scope. Any inconsistency in this alignment can cause sporadic results which often present as wandering arrow groups or random unexplained arrow patterns. Your scope should fit perfectly inside your peep sight when aiming to maximise your consistency.
If you find it difficult to perfectly align the two you should first ensure your peep is rotating correctly. If it's at an angle at full draw it won't be creating a perfect circular picture which will make it difficult for you to align with your round scope. To fix this you need to add or remove twists from your string until your peep is perfectly square to your eye. If it's only a little off, a half twist is usually enough.
Once you are happy your peep is correctly rotated, check to see how well your scope lines up. Your peep sight should perfectly frame the outside edge of your scope at full draw.
If you can see the target around the edge of the scope then your peep may be too big. Try either moving your sight in towards your bow or swap your peep to one with a smaller hole. If, on the other hand, you cannot see your entire scope, move your sight out or use a larger peep. If you are struggling to make out the edge of your scope clearly you can frame it by adding a brightly coloured ring.
Once you are happy that your scope and peep are working together perfectly, continue to check their alignment as part of your shot routine.
Don't be afraid to move your peep if it feels a little high or low and remember; your peep height should be set to your anchor point not the other way around.

Watch your weight

Q I've noticed that many top archers shoot with a lot of weight on their stabilisers. Why is this and is it something I should be doing?
A Having a correctly balanced bow is important. It allows you to aim steadily and helps to create consistent follow-through. There is no right or wrong way to stabilise your bow and stabilizer trends come and go. Over the years I've seen some extreme differences in the amount of weight archers choose to shoot with, from those that use hardly any at all to those that screw pounds of weights around their bow. The current trend seems to be to shoot with a lot of weight, mainly on the back of your bow.
As many top compound archers now shoot professionally, they spend several hours a day practising. Because of this their strength increases allowing them to hold out a much heavier bow. As their strength increases they sometimes find that the bow starts to feel too light and, as a result, it starts to move around more when aiming. To counter this they add more weights. This is a gradual process so coping with the extra weight isn't a problem and they will eventually get to a point where their strength plateaus out so no further stabilisation is needed.
The most important factor to consider when balancing your bow is how easy it is for you to hold and aim throughout a tournament or practice session. It is pointless having a bow that holds like a rock for one shot but is so heavy it causes you to shake for the rest. This will negatively impact your results and may even cause injury.
On the other hand, if your bow is too light you may find it difficult to hold it still and your dot may move randomly around the target. If you are unhappy with the way your bow is holding. Try experimenting with different weight distributions to see what works best for you. Some archers find having the majority of the weight on their long rod creates the most steady hold. Others prefer a more neutral balance and keep most of the weight on the rear stabilisers.
Just remember, a ton of weight doesn't always mean better results and you should always work out what works best for you, not someone else.

Further reading

You can find more tips at Duncan Busby Archery: www.duncanbusbyarchery.com.

Longbow

Fancy getting into longbow but want to know more? Or do you have a question about equipment or technique? Then longbow archer and coach Dean Hirst is on hand to help.

Is paper the answer?

Q Paper tuning/testing. Can it be done from a longbow? And at what distance?
A This is not really an accurate test of arrow flight from a longbow. It is possible to shoot through paper and leave clean holes in it. I know. I have done it. But half an hour later the same arrows can leave two-inch tear holes. Basically we shoot arrows off the side of our bows, not through a cut out in the riser. Our arrows have to bend a fair amount to pass the bow and then it can take anything between 15 to 30 yards, and in some cases even more, to straighten up. If you shoot through the paper at close range, the size and shape of the tear depends on whether your arrow is bending outwards, inwards or anywhere between the two. If you shoot through paper positioned close to the target, say at 20 yards, the arrow may have straightened up but is now on a downward arc. I found it was luck as to whether I positioned the paper at the correct distance. It really did not indicate how cleanly they were flying.
If anyone else has worked out a reliable method and distance for paper tuning, please let us know.

Nock, nock

Q Where should I set the nocking point?
A The rule of thumb is the same as with a recurve bow: 1/8 inch above square. But this is measured from the top of the hand grip. Put your bracing height gauge on the string when it has been braced up, so that it is resting squarely on the top edge of the hand grip. Then measure 1/8 inch above square, putting a pen mark on the string. Remove the gauge and start tying on a nocking point from this pen mark downwards. (Your arrow will sit above this nock). Then put an arrow in position and mark another pen line on the top edge of your arrow nock. Remove the arrow and tie on the top nock, starting at this second line, and work upwards. When finished, your arrow will sit between these two points.
Where this 1/8th rule might differ is if you hold the bow anywhere other than the top of the handgrip or if, while drawing the bow, you raise the finger or knuckle of the finger the arrow is resting on upwards. This is a fairly common fault. If you raise the finger up 1/8 inch while drawing the bow, this effectively levels out the 1/8 inch you set your nocking point at, so at full draw your arrow nock would then be reduced to sitting square to your finger or knuckle. This would give the problems relating to a low nocking point, such as a painful scuffed finger and porpoising arrow flight. You then have two options: raise the nocking point to compensate, or learn to keep your finger or knuckle level with the top of the bow's hand grip.

One last thing

Every year beginners start, buy all of their kit, full of enthusiasm, start in the sport and then, without support, become lost and frustrated. That's when they pack up. If there is one thing I've learned over the years, it is that archers are generally a friendly, helpful, enthusiastic bunch who are only too glad to help others. If you are struggling to work things out with your archery, don't try to do it all yourself. Speak up. Ask for advice, help and explanations.

If you are enjoying your archery, it will benefit you, your club and the rest of the sport as a whole. Don't be afraid to ask.

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