Exams

Next week exams start and I am working on managing my time. My education is extremely important and so is training. For me with university next year I need to make sure my grades are top notch so I can increase my odds and be accepted to the University of my choice. Once exams are complete I will continue my series on Bow Tuning and adding new blogs.

Time management is the key to any student athlete and I am working with my coach to create my new schedule.  This includes making sure I have enough time for homework, weight training, practice, and tournaments. When making a schedule you need to consider time commitments from those people that support you including your coach, parents, friends and even siblings. They all have things to achieve and they have schedules to consider.

If you are planning to be a competitive archer while you are a student, start working on managing your time and your personal schedule. Take a look at my Time Management page for the key factors to a successful time management schedule.

Bow Tuning – A Simplified Series for Beginners

Your bow is  very personal to you and should be tuned specifically to you and your shooting style. Since there are tons of in-depth, technical articles about bow tuning produced by many organizations and manufacturers, my goal is to simplify the concepts for beginner archers. Although, my primarily focus will be an Olympic recurve bow, some or most, if not all, the principals can be applied to other disciplines.

In this series we will discuss, but not limit to, nocking points, bowstring fit, centering, clearance, brace height, sight alignment, tiller, clicker, plunger adjustment and discuss various tuning methods. Remember that basic step-up and tuning can be done quickly to get you started however advanced tuning is a time consuming task through trial and error.  Proper shooting technique is the first thing every archer should focus on. If you are still struggling with the basics then get your bow basically setup and work on consistency. From there, a well tuned bow can help compensate for personal idiosyncrasies and help you achieve the maximum performance.

So, in preparation for this series, review and ensure you have the correct equipment for you. You need to have equipment you can use. If the bow is too small or light, or alternatively too heavy, in-depth tuning is not going to provide many advantages. Alternatively, if your equipment is just above or below were you need to be; advanced tuning can help rein a bow in. Also, make sure you have selected the correct arrows for your setup. Review my Arrow Series about arrow selection to make sure you have selected arrows that are best for you.

Always remember that there are several steps to properly tune your bow for maximum performance. You should record every adjustment so you are able to retrace your steps should an adjustment provide negative results. Remember to adjust only one thing at a time and then test. Remember that even one piece of new equipment will require bow tuning and the amount will depend on the importance of that piece. For example, a new plunger a little bit of tuning and new limbs with higher poundage means you may be starting from square one.

Bow tuning is an advanced technique and should be only attempted by archers with at least a good understanding the bow mechanics. I recommend you employ the knowledge and experience of a trained coach. I still work with my coach to tune any new bow that I receive, since a second or third pair of eyes can really help make the difference between a good tuning and perfection.

Training to your Level and Desire

As many of you are aware I also have a Tumblr blog, this is to help publicize my WordPress blog and help reach more beginner archers.  When I asked for questions here on my WordPress blog one of my Tumblr followers, tuchesuavae, asked the following…

I was wondering, what exercises do you do? What is your regiment with band work? Weight, tension, supply details, repetition, how long do you hold, how often, etc.

I initially responded …

I have a 6 day-a-week training schedule including weight training, shooting, walking, aerobic and Pilates. My training schedule varies depending on the time of year. 

Sometimes I use a rowing machine or weights however I no longer add weight. Do not want to add mass; just lean strong muscles. I use bands for warm-up EVERY time I shoot. I shoot about 150-200 arrows a day. 

However I thought I would answer the question in more detail and discuss the importance of training at your level. A training plan for any athlete is developed in conjunction with the athlete, their short and long-term goals and their current physical abilities and limitations. Before developing a training plan, you need to ask yourself, “What do I want out of archery?”, since the answer will dictate how you proceed.

Personally, until 2010 I practiced with a training plan fit for an intermediate level archer. In 2010, prior to the 2011 Canada Games, I met with my coach and expressed my desire to go to the games and compete. She developed a plan that increased the number of arrows progressively, weight training without mass gain and developed a higher level of core muscles. Although at the time, it seemed like a lot, my coach explained that if that was my goal that is what it would take to get there, and she was right.

Every level of competitive sports has a new level of commitment. Sometimes you need to make sacrifices to achieve your goals. If you are planning on practicing only in classes and expecting to be a world champion, you are sorely mistaken.  For two straight years, I had a limited social life outside of the sport and the friends I had there.

My basic schedule included, taking into account time for studying, tournament schedules and travel.

• Core muscle development one-day a week including weight training and Pilates.
• 1-2 days of rowing machine
• 1-2 days of cardiovascular including walking, jogging or biking. 20-30 minutes with a continuous high-heart rate.
• Shooting 150-200 arrows 3-5 days a week.
• One day a week I rested.

My six-day a week plan was tailored specifically for me and became more involved and more difficult as the shooting season progressed. It was made this way because I wanted it to be and therefore I stuck to the plan and attained my goals.  Remember my plan will probably not work for you, mainly because my strengths, limitations, and goals differ.

If you are ready to take it to the next level in archery or any sport, seek out a trained and qualified coach. Work together with your coach to understand where you want to go and together develop a plan on how to get you there.

Getting Started in Archery

Archery is one of the best sports because it can be social, competitive, fun, and casual, you just need to decide what you want to get out of it.  Recently the interest in archery has sky-rocketed since the movies the Hunger Games, Brave and the Avengers.

Archery is so popular that Britain right now, with London Olympics finishing recently,  MPs are demanding its return and politicians have participated in training sessions with current and future Olympians.

This is not a local phenomenon either, there are tons of articles throughout North America about the increased interest in Archery. I am sure there are even more throughout the world since I have seen a lot of blogs about people who have or want to give it a try and I have also seen a lot of questions and comments about how to get started.

Well, here is a quick simple step-by-step guide.

1. Find a archery club : Archery clubs exist everywhere; your school may even have an archery club. You can also contact your provincial, state or national archery organization. Most Provincal Sports Organization (PSO) or National Sports Organization (NSO) are now online and they will either have a listing of clubs or you can contact them directly for one
2. Setup a take a beginner class or a private lesson : Most clubs offer regular lessons for both beginner and advanced archers. Alternatively you can contact a private coach, like myself, and setup a private session.

It’s that simple and once you have tried archery; you’ll be hooked.

Since, the hardest part about getting started in archery is finding information. Check out my links page for links to Ontario, Canada, USA, and International organizations to help you find an archery club close to you.  Once started, you can talk with your club or coach and they can provide some insight on how you can get the most out of archery.

I’m Back…

Just got back from this year’s Canadian National Field and Target Championships held on beautiful Vancouver Island in British Columbia. This year I travelled with my coach Kathy Millar from South Nation Archery Supply and without either of my parents.

The Field Championships were hosted by Cowichan Bowmen Archery Club which is considered the best field course in all of Canada. The course is both beautiful and challenging with large rocky hills, angled trees, and other mind illusions. According to my coach it is pretty close to world level field tournaments. I also had the honour to shoot with my World Indoor Championships teammates Virginie Chenier and Caitlin Northey and I was fortunate enough to placed third.

The Target Championships were hosted at the West Shore facility consisting of both a FITA 1440 on day one and a FITA 720 on day two. Day one was not the best shooting day for me; the wind was tricky, I was not feeling the best, and I had an equipment failure where my arrow rest came off. On day two, the FITA 720, I was still a little shaken up from the FITA 1440, but I had a much better shooting day. Although I did not medal, I did come back with a lot more mental experience and a lot of fun memories.

The National Championship trip also provided me with a HUGE surprise.

In 2011, the Gunter family established an annual bursary for Canadian junior archers to be awarded at the National Championships. The WW Gunter Memorial Bursary is awarded annually to a Canadian Archer between the ages of 15 and 20, who has competed or will be competing for Canada at a World Championship or international archery competition such as the Youth Olympic Games, and who is planning to continue their education at the post-secondary level. The archer must conduct themselves in a manner that is a credit to their sport, their country and always maintain a sense of dignity and sportsmanship in victory and defeat.

To say I was surprised when they announced that I would be this years recipient would be a massive understatement. I was in such disbelief, my coach, Kathy actually had to nudge me to go and receive the award. I am humbled that the Gunter family would endow me with such an honour and I thank them enormously.

Training Vacation

Athletic training is a full-time job, I train a lot, 6 days a week, 2-3 hours per day and as a full-time student, a coach, and with a part-time job my schedule is full.

“A dream doesn’t become reality through magic; it takes sweat, determination and hard work.” – Colin Powell

Besides regular competitions locally, provincially, nationally and internationally, along with the unique opportunities of Canada Winter Games and World Indoor Championships, I have been without any break for over two straight years. Personally, I never realized just how tired and exhausted I was, however my coach did. Therefore, I am on a two-week vacation from shooting and training.

There are many benefits for taking a vacation including…

• Recharge & Avoid Burnout – Taking regular time to relax helps avoid burn-out and get us back to feeling our best.
• Overall Well-being – Lower stress, better sleep and better mood will improve your overall energy levels.
• Friends and Family – Reconnect and strengthen relationships with loved ones and reaffirm the support you have behind you.
• Performance – Better focus and re-energizing will influence your performance in a positive manner in the end.

The key is taking a good amount of time off from the stresses of training and competing will recharge your batteries and help you reach those long-term goals. Personally, I recommend at least one to two week break between indoor and outdoor seasons and easing back into to your full-time training programs.

A good vacation is over when you begin to yearn for your work.  – Morris Fishbein

Remember to stay active to during a vacation like swimming, taking a walk, going for a bike ride, going to the batting cages, or playing laser tag. Remaining active will make it easier to re-start your training program after the vacation is over.

“The only place success comes before work is in the dictionary.” – Vincent Lombardi

Rules of Archery

After I started to get some success in archery, my extended family started to take an interest in the sports even though they did not understand the rules; so they often ask me “what are the rules of archery?”  The answer depends on governing body of the tournament and the specific rules will depend on many factors including bow type, type of tournament, archer age and archer sex.

There are many governing bodies such as FITA, NFAA, OAA, etc… however the primary one is World Archery Federation which was formerly known as FITA (Fédération Internationale de Tir à l’Arc) which was formed in 1931 in Poland.

Its seven founding member states were France, Czechoslovakia, Sweden, Poland, United States, Hungary, and Italy. The aim of the organization was to create regular archery championships, and to return archery to the Olympic Games (the sport had not been featured since 1920). FITA was finally successful in returning archery to the Olympic program in the 1972 Summer Olympics.

FITA began holding Target World Championships in 1931. They were held every year until 1959, when the Championships became biennial events. 1959 was also the first year that FITA held the World Field Championship. Wikipedia

Personally, I started shooting indoor target tournaments using FITA rules. I remember the first time I decided to try a field tournament, I asked my coach Larry Smith for advice and what to expect. He simply said “Jordan, shoot the X, no matter the target tournament just shoot the “X”.

If you are deciding to participate in various competitions it is important to remember, it is the responsibility of the archer to know the rules for that tournament. Most archers will not “intentionally” give you incorrect information, however if you make a mistake, like shoot the wrong target, you are the one who suffers not them, therefore you need to advocate for yourself. Even at international competitions, it is the responsibility of the archer, not the coach to know and understand the rules. Officials will often help if you politely ask a question, and are far more understanding to juniors since they are considered new to international rules.

If you are planning to participate in archery tournaments familiarize yourself with the rules of that type of tournament. Rules for various governing bodies are available on their website. Check out my Links page for shortcuts to World Archery Federation, National Field Archery Association, International Field Archery Association, Federation of Canadian Archers and Ontario Association of Archers

Want to get better at Archery?

I have been asked by many people, how do I get better at archery? The answer is simpler than you think. Practice properly with expert guidance. Target archery is all about consistency since the target is not moving and you are in the same spot. The more consistent you are the better your scores will be.

If you want to get better then there are five areas of archery that deserve your attention.

Equipment

Ensure you have the right equipment for you. Find the right bow, proper mass weight and draw weight for you and your size. If you are unable to hold or draw the bow you are not going to be able to practice very long. Also arrows need to sized according to your draw/bow weight and draw length. Shooting arrows that are incorrectly sized will not perform well and will be very frustrating.

“It’s not the size of the dog in the fight, it’s the size of the fight in the dog.” Mark Twain

Form

Focus on consistent archery form, pay attention to the minor details such as your exact stance, exact hand position, your exact anchor point, etc. Replicating the exact same form every time will improve your performance and accuracy. Some people blame their equipment for malfunctions which can be true however more often than not it is your form. Focus on to your form not your equipment.

“There is no spoon … Then you’ll see, that it is not the spoon that bends, it is only yourself.”  Spoon Boy. The Matrix

Practice

Practice, Practice and when you are done practicing, practice some more. It takes thousands of arrows to make a difference.

“Practice is the best of all instructors” Publilius Syrus

Remember when practicing adjust one thing at a time until you have corrected it, and then work on the next thing.

Guidance

Nothing can replace proper guidance from a good certified coach with years of experience. Coaches are another set of eyes with knowledge to help you make those adjustments that will improve your shooting. So find a local archery shop and sign up for regular lessons.

“A coach is someone who can give correction without causing resentment.” John Wooden, basketball coach

Fun

Remember the reason you got into archery in the first place; it is fun.

“Just play. Have fun. Enjoy the game.” Michael Jordan

Gus Marker Trophy

On Friday, Kiwanis Club of Kingston will hold its annual sport banquet and awards ceremony at the Ambassador Conference Resort. This year marks the 31st anniversary of  the Kiwanis Sports Banquet that recognizes amateur athletes and teams in the Kingston area and district. Every year the banquet honors individuals, builders and teams and awards the prestigious Gus Marker Trophy to Kingston’s Amateur Athlete of the Year.

Gus Marker, last surviving member of the Montreal Maroons 1935 Stanley Cup championship team, was a long time Kiwanis member. He played ten seasons in the National Hockey League for the Detroit Red Wings, Montreal Maroons, Toronto Maple Leafs and Brooklyn Americans and after retiring to the Kingston area was an enthusiastic booster of amateur sport in the region.

Past winners of the Gus Marker Trophy have included boxer Mark Leduc (1992), hockey players Alyn McCauley (1996) and Jayna Hefford (1997), golfer Matt McQuillan (1999), and triathlete Simon Whitfield (2000).

This year nine finalists are in the running for the Gus Marker Trophy including Max Caron (football), Scott Harrington (hockey), Kerr Hutchinson (fencing), 2011 winner Augusta James (golf), Tyler Osborne (squash), Stephanie Rychlo (dance), Tyler Santoni (volleyball), and Alex Wright (BMX) and I was extremely humbled to be included as a finalist.

This year’s banquet will also honour two builders and three teams. Builders include longtime Church Athletic League coach Ken Ohtake and Sydenham Golden Eagles track and field/soccer coach Leslie Lawlor. Teams include the National Capital Bowl champion Frontenac Falcons football team, the Canadian Interuniversity Sport champion Queen’s Golden Gaels women’s soccer team and the Ontario Federation of Sport Athletic Associations champion Holy Cross Crusaders midget boys cross-country team.

If you are planning to be in the Kingston Area and are interested in attending the banquet, you call 544-1221 or 549-2020 for more information or tickets.

Mission Accomplished

No one can experience things for you. They can describe them in detail, draw pictures, give you a slide show, but you need to be there to truly understand what it’s like. That describes my trip to World Indoor Archery Championships in Las Vegas, NV.

I have been back for a week now, and thought I should blog about my experience. My goals before leaving were very simple; learn and enjoy the complete experience. If all I bring back is the knowledge of what it takes to compete that the World level, I will succeed.

Well mission accomplished, I gained the experience I was looking for and I now know what it takes to compete at the international level.

Although, I really enjoyed the learning experience and met several new friends from various other countries, it was extremely nerve racking. Prior to the competition beginning, I was shooting extremely well right up to the minute the announcer came on and declared “Welcome to the World Championships” and this set the wheels in motion. I was finally here competing for my country, and the whole world is watching.

My coach, Kathy Millar, tries to prepare us for this type of thing. Every couple of weeks in class we practice with distractions however nothing can prepare you for that level of distraction with loud fans, multi-lingual teams, and the constant commentators. It started with the introductions, world champion here, junior world champion there and me. Then the distraction of the commentator constantly announcing scores and who is shooting and what they did or needed to do. He even declared the winner in our of the bronze medal match even before we shot our final arrow.

Although individually I finished tied for 17^th in the recurve junior women division; my junior women’s team set a new national record, even though we lost in the bronze medal match on the final end to the host Americans. Also congratulations to all my Canadian team members, although none of us medaled in this competition, we all preformed well and showed the world that the Canadians can compete at any level.