National Talent Development Programme Talent Team Talent Guide 2015-2017 WELCOME

Welcome to the Archery GB National Contents “ Talent Development Programme. Our team hope you enjoy the Archery GB Olympic Performance Pathway 1 programme. This Talent Guide has been Athlete Journeys to Personal Success 2 designed to support your understanding of our Olympic Performance Pathway Programme Timeline 3 and the journeys you can take to reach your potential. ” Understanding Talent Development Terminology 4 Ceri Ann Davies Pillar 1 Willingness to do the Work 6 Performance Pathway Manager Pillar 2 Accurate Execution 12 Archery GB Pillar 3 Physical Readiness 24

Pillar 4 Mental Management of Performance 30

Archery GB Vision Base Programme Summary 34

Achieve, Grow, Believe Example Athlete Days 35

Archery GB Mission 2015-21 Planning, Tracking and Reflecting Upon What Lead, grow and promote Archery to create greater value for Matters Most 37 our sport.

Performance Pathway Objective 2015-21 Develop and implement a Performance Pathway where all archers have the opportunity to progress, in order to be competitive in the international arena. ArChEry GB OLyMPiC PErfOrMAnCE PAThWAy

1 AThLETE jOurnEys TO PErsOnAL suCCEss

Larry Godfrey Patrick Huston Becky Martin Andrew Randall

Athlete designs and develops Athlete enters the National Athlete moves through the GB Athlete engages in some Junior their own training programme Talent Development Programme Cadet and Junior programme programme activity and some and moves through junior and/ and uses this as a platform to ranks and shoots for GB at Cadet/ Junior International teams. or senior domestic competition improve their training practice. Junior level successfully, while Athlete then moves into the structure and shoots their way Athlete then moves through the integrating a senior programme of Senior competition pathway to onto GB Team via Selection competition pathway and shoots competition concurrently. further develop and focus on Shoots. their way onto the GB Programme emerging as a Senior level archer. through Selection Shoots. 2 PrOGrAMME TiMELinE

3 World Class Performance Programme undErsTAndinG TALEnT dEVELOPMEnT TErMinOLOGy

Talent Athlete Development Curriculum Confirmation 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. Performance Academy 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 benchmark testing which helps them view their trajectory referenced against the World’s best archers at that specific stage of development. What is tracked and benchmarked may change throughout the pathway dependent upon the curriculum demands at each level.

National Talent

Athlete Profiling WoRk THE Do To WiLLinGnEss Development Athletes undergo a process of assessment on key characteristics identified as being predictive of World Class success. These will be stable throughout the pathway, but weighted appropriate to the age and stage of the athlete being profiled at each level.

This Guide targets this level. Grass Roots Pillar 1 Engagement 4 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.

Talent Selection This is the screening of athletes currently participating in a sport using both qualitative (coaches eye) and/or quantitative methods (science), to identify PHysiCAL READinEss PHysiCAL ACCuRATE ExECuTion ACCuRATE those most likely to succeed at a World Class level i.e. existing, experienced talent.

Talent Identification (TID) This is the screening of individuals using MEnTAL MAnAGEMEnT of PERfoRMAnCE of MAnAGEMEnT MEnTAL selective tests for physical, physiological, psychological and skill attributes to identify those with the potential for World Class success. Athletes selected through TID have had no prior involvement in the sport they have been Pillar 2 Pillar 3 Pillar 4 identified for i.e. raw latent talent. 5 National Talent Development PiLLAr 1 WiLLinGnEss TO dO ThE WOrK How we profile this with you • Athlete has the appropriate equipment for this stage of development and the • Observation through National Talent Development Programme This will be profiled mostly at the Archery Training Centre means to acquire equipment as they mature (NTDP), athlete survey SWOT on entry and structured interview- • Athlete has access to daily training equipment (e.g. blank boss, mirrors, video, template for shops and planning ahead and emails ACCEss sufficient arrows, limbs etc.) • Monitoring of What, When, Where and Why (W4) on training diary • Athlete has the necessary means to access training and competitions and the through NTDP, athlete survey SWOT and semi-structured interview Athlete needs to demonstrate they are able to access the sport including means to increase their engagement as they move through the pathway • Athlete performance tracker, attendance record of NTDP coaching training facilities, equipment, social support and relevant competitions in session, athlete survey SWOT and semi-structured interview order to engage at sufficient levels to support future World Class potential. • Athlete has the time/means to engage fully in the programme demands and potential future demands as they move through the pathway • Athlete survey SWOT and semi-structured interview

• Athlete can demonstrate how the sport fits into their life • NTDP training and competition tracker feedback and semi- • Athlete shows the willingness to ‘find a way’ and takes responsibility for structured interview PriOriTisATiOn making that work happen • Observation, attendance record, semi-structured interview Athlete demonstrates the desire and track record of commitment and • Athlete understands and accepts that prioritising this work will involve a level • Semi-structured interview prioritises this work. of sacrifice of some other activities and that those trade-off’s will increase as • NTDP programme planner they progress through the pathway • Athlete acknowledges and plans for periods of time constraint

• Athlete engages fully and consistently in the work that is set • NTDP programme planner EnGAGEMEnT • Athlete is punctual and present at all sessions, responds in a timely manner • NTDP training and competition tracker, triangulated coach Athlete can demonstrate autonomy in the way they chose to engage, show and doesn’t make excuses assessment tracking curiosity about their sport and planning of their life in sport. • Athlete is proactive in ensuring they commit to appropriate domestic events • Athlete training and competition tracker and NTDP programme that will offer them a platform for performance development planner

• Athlete can demonstrate a healthy approach to their training • NTDP programme planner and semi-structured interview WOrK in COnTEXT • Athlete is self-motivated to engage in a range of activities that will support • Personalisation of the NTDP programme planner, semi-structured Athletes approach is self directed showing a healthy balance with their their life balance and long term development interview and triangulated coach assessment tracker wider life and identity. • Athlete can demonstrate an understanding of the work as being the means • Athlete training and competition tracker, observation throughout to a competitive end the NTDP

• Athlete shows a curiosity about the sport asking well thought through, • Triangulated coach assessment tracker, sport science medicine LEArninG BETTEr, fAsTEr appropriate questions of themselves, using coaches and staff feedback, semi-structured interview Athlete shows responsiveness to training and coaching offers and takes a • Athlete shows a willingness to take the lead in one to one sessions with staff, lead in asking questions and directing their own journey. understanding their own needs and seeking ways to make that happen • Athlete shows ‘response’ to coaching offered during coaching session and on Profile constructs return to the next session (technical, physical and psychological responsiveness) 6 What you will need to know and do How we profile this with you • Athlete has the appropriate equipment for this stage of development and the • Observation through National Talent Development Programme means to acquire equipment as they mature (NTDP), athlete survey SWOT on entry and structured interview- • Athlete has access to daily training equipment (e.g. blank boss, mirrors, video, template for shops and planning ahead and emails sufficient arrows, limbs etc.) • Monitoring of What, When, Where and Why (W4) on training diary • Athlete has the necessary means to access training and competitions and the through NTDP, athlete survey SWOT and semi-structured interview Athlete needs to demonstrate they are able to access the sport including means to increase their engagement as they move through the pathway • Athlete performance tracker, attendance record of NTDP coaching training facilities, equipment, social support and relevant competitions in session, athlete survey SWOT and semi-structured interview order to engage at sufficient levels to support future World Class potential. • Athlete has the time/means to engage fully in the programme demands and potential future demands as they move through the pathway • Athlete survey SWOT and semi-structured interview

• Athlete can demonstrate how the sport fits into their life • NTDP training and competition tracker feedback and semi- • Athlete shows the willingness to ‘find a way’ and takes responsibility for structured interview making that work happen • Observation, attendance record, semi-structured interview Athlete demonstrates the desire and track record of commitment and • Athlete understands and accepts that prioritising this work will involve a level • Semi-structured interview prioritises this work. of sacrifice of some other activities and that those trade-off’s will increase as • NTDP programme planner they progress through the pathway • Athlete acknowledges and plans for periods of time constraint

• Athlete engages fully and consistently in the work that is set • NTDP programme planner • Athlete is punctual and present at all sessions, responds in a timely manner • NTDP training and competition tracker, triangulated coach Athlete can demonstrate autonomy in the way they chose to engage, show and doesn’t make excuses assessment tracking curiosity about their sport and planning of their life in sport. • Athlete is proactive in ensuring they commit to appropriate domestic events • Athlete training and competition tracker and NTDP programme that will offer them a platform for performance development planner

• Athlete can demonstrate a healthy approach to their training • NTDP programme planner and semi-structured interview • Athlete is self-motivated to engage in a range of activities that will support • Personalisation of the NTDP programme planner, semi-structured Athletes approach is self directed showing a healthy balance with their their life balance and long term development interview and triangulated coach assessment tracker wider life and identity. • Athlete can demonstrate an understanding of the work as being the means • Athlete training and competition tracker, observation throughout to a competitive end the NTDP

• Athlete shows a curiosity about the sport asking well thought through, • Triangulated coach assessment tracker, sport science medicine appropriate questions of themselves, using coaches and staff feedback, semi-structured interview Athlete shows responsiveness to training and coaching offers and takes a • Athlete shows a willingness to take the lead in one to one sessions with staff, lead in asking questions and directing their own journey. 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) 7 National Talent Development PiLLAr 1 WiLLinGnEss TO dO ThE WOrK

Understanding and managing yourself as a 1 figuring out what you want and making a plan performer is key to long term success. This section to get there is aimed at supporting that learning by challenging • Think about your goals in life and express them to peers, family, coaches, teachers etc. They will probably change over you to consider what it takes to be World Class time and it is good to think about your long term ambitions; and how that journey is personal for you. • Think about how and where your archery fits into this and communicate that also; The most crucial aspect of the National Talent Development • Develop some SMART goals and if you are not sure how, ask Programme is that through your engagement you begin to your school or parents for help; understand yourself as a performer. It is important that you feel a • Ask questions of those around you if you are unsure of what sense of control and that you have choices in the direction of your you need to do precisely to get where you want to go. For programme. Follow the four work areas below to support your your archery, ask your coach or one of our Talent Team; development: • Draw up or write up your plan so it is visual and you can 1 figuring out what you want and making a plan to get there see it every day. Make it ambitious and inspiring and even 2 Making access and knowledge a priority colourful if you can. Consider developing a dream board 3 figuring out what, when and who is going to help you get (where you pin things that inspire you in your life to a board) there and why to motivate you daily to stick to your plan; 4 Targeting specific events for specific reasons • Make sure you bring this plan with you to all Archery GB sessions.

8 2 Making access and knowledge a priority • Access to appropriate equipment is absolutely critical. • You will need support from family and friends to get you to and from It’s important to have the equipment which is right for training and events, so you need to plan ahead for this. Attending your stage of development and that you know how to the training opportunities and key competitions and being punctual work with it and maintain it yourself. We see this as a key and well prepared is important for engagement and progress in the marker of readiness to engage in the sport; programme; • If you are unsure about your equipment ask a coach at • Planning is key to making sure you can train and perform alongside one of the sessions this year, make a note of the feedback your schoolwork, so being proactive with this is important. You will and act upon this. Ask parents and personal coaches for need to look ahead and plan for periods of time constraint in your support to learn how to manage your equipment for year ahead. For example, if you know revision for exams will clash yourself; with key competition periods, speak to your school and see if you can • Access to daily training equipment is important and we get your coursework requirements up-front to work in advance; recommend as a minimum you have access to: • Consistency of engagement is important for continual improvement. 1 A full length mirror(s) at home to get feedback from Over doing the programme one week and then not engaging at all your training session for a whole week will not support optimal learning. If you cannot complete the full programme, then do some of the programme 2 A blank boss to train on safely in your own consistently; environment (parent liable for safety aspect) • Balance of engagement is also important for learning. The pillars exist 3 Thera-bands for skills and drills training because they all support development, so you will need to engage 4 At least 6 arrows at any one time in them equally for optimal learning and development. Doing all 5 Properly maintained bow and arrows; technical work, for example, will not necessarily support you to the • Being curious about the sport and what you are doing next level because you will not have trained mentally for delivering within it is a key marker for later World Class success. a performance, or you could be injured from not having done your Athletes dreaming of a successful future will be curious to prehabilitation and strength and conditioning work that supports the know what the World standards are for their discipline. volume of work needed to improve; Use the World Archery website to research the current • Re-engagement is important. If you do have periods where you have and past trend of archers in your category so you can see not completed as much as you planned to (which is quite normal) what you are aiming towards; getting back into the training is a mark of perseverance and motivation. 9 PiLLAr 1

3 figuring out what, when and who is going to help you get there and why • If you need support in this area, usually the best • Knowing ‘when’ you need to build in certain activities in your programme person to speak to is a good coach, who should is also very important. For example, to maximise building sport specific be familiar with your needs as a developing strength you might consider doing your programme regularly, allowing performance athlete. Find someone who sufficient time for recovery and looking after your nutrition and understands the principles we work to now in the hydration. So this needs to be planned carefully. Another example of World Class Programme and someone that is able understanding ‘when’ the best time to complete certain parts of the to support and inspire you; programme is ensuring your programme is ‘periodised’ so that you are • If you feel your coach doesn’t do this, then we doing the right volumes of training at the right time of year to allow you would recommend you speak to them about this to perform at your best; and your needs. The Archery GB Olympic Coach • Knowing ‘who’ you need in your team is absolutely crucial to any young offers Coach CPD days each year to bring personal performer. Later in this guide is a diagram showing people you may want coaches up to speed, and they can contact the to consider as part of your ‘team me’. It is important you recruit the best Performance offices for more details; people it your team and communicate effectively and manage them to support you. Building and managing these relationships is a good skill for • Your regular sessions at the Centres of Excellence life, not just for your archery. Following Pillar 4, we have shown a diagram will also provide you with the opportunity to ask of a ‘team me’ which should help you think about this further; questions and learn about your programme; • Understanding ‘why’ you are doing what you are doing is the most • Knowing ‘what’ you need to do is important day important aspect of your learning. If you find yourself doing your to day. Staying organised and methodical will help programme and not understanding why you are doing something, we with this. Ask questions of those around if you are would urge you to communicate with our Talent Team. Please don’t be unsure what you should be doing; afraid to ask questions, because if you don’t understand the programme, we need to improve the way we work!

10 4 Targeting specific events for specific reasons • 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.

11 National Talent Development PiLLAr 2 ACCurATE EXECuTiOn This will be profiled mostly at the Archery Training Centre How we profile this with you • Athlete has clear understanding of what constitutes good execution and a • Coach assessment (triangulated) focus on the process not the outcome of this • Athlete can demonstrate gold standard at low intensity shooting/movement pattern (close blank boss) EXECuTiOn • Athlete strives for good execution in their shooting every time A deliberate approach to bring about consistent and accurate • Athlete demonstrates consistency in execution through transition within stage execution and a clear understanding of how this feels. of skills acquisition through to performance

VOLuME • Athlete engages in training at a minimum of three days a week with scope to • NTDP programme feedback and coach observation on 720 increase to five days a week round Athlete engages in the sport sufficiently to do the hours and • Athlete is already doing 1000 reps per week of appropriate, programme volume required to make significant performance gains. centred activity

ALiGnMEnT/BOdy POsiTiOn • Athlete can move their body into good posture and alignment and retains • Coach assessment (triangulated) Athlete has reasonable body awareness to be able to move into throughout the session the right posture, positions and alignment. The fundamental • Athlete understands why good posture and alignment is important to good movement patterns exist to support skills development for the execution sport.

EXECuTiOn in PErfOrMAnCE • Athlete shows signs that they are attempting/managing to maintain their • Score and distance matrix and triangulated coach assessment technical form of posture and alignment under pressure when shooting for • Score and distance matrix Athlete demonstrates some ability to take training form score into competition and shows an appetite and enjoyment for • Athletes can score at a level and distance commensurate with Performance competition and winning. Academy level relative to cohort

Profile constructs 12 What you will need to know and do How we profile this with you • Athlete has clear understanding of what constitutes good execution and a • Coach assessment (triangulated) 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 A deliberate approach to bring about consistent and accurate • Athlete demonstrates consistency in execution through transition within stage execution and a clear understanding of how this feels. of skills acquisition through to performance

• Athlete engages in training at a minimum of three days a week with scope to • NTDP programme feedback and coach observation on 720 increase to five days a week round Athlete engages in the sport sufficiently to do the hours and • Athlete is already doing 1000 reps per week of appropriate, programme volume required to make significant performance gains. centred activity

• Athlete can move their body into good posture and alignment and retains • Coach assessment (triangulated) Athlete has reasonable body awareness to be able to move into throughout the session the right posture, positions and alignment. The fundamental • Athlete understands why good posture and alignment is important to good movement patterns exist to support skills development for the execution sport.

• Athlete shows signs that they are attempting/managing to maintain their • Score and distance matrix and triangulated coach assessment technical form of posture and alignment under pressure when shooting for • Score and distance matrix Athlete demonstrates some ability to take training form score into competition and shows an appetite and enjoyment for • Athletes can score at a level and distance commensurate with Performance competition and winning. Academy level relative to cohort

13 National Talent Development PiLLAr 2 ACCurATE EXECuTiOn POsTurE

Consistently good technique supports Good posture is the foundation of consistent shooting. Achieving a good technique. accurate execution requires time and Take the tips from dedication and by developing good the Talent Coaches and note the key posture and alignment you are more aspects of good likely to achieve good execution. posture below.

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 notes 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

14 sKiLLs And driLLs

1-2-3 Alignment drill

Introduction Practice This drill will help you learn the position of the body at the end Stand with your feet shoulder width apart with a square stance and of the shot. Check posture whilst doing this drill. Use a mirror your arms down at your sides, head looking forwards (down the to obtain feedback. shooting line).

step 1 step 2 step 3 Always check your posture first. Raise your arms Turn your head as if to look at the target, Bend the draw arm (the one furthest from the out to the side, keeping the shoulders relaxed keeping the head in a central position target) to bring the hand into the position it and down and the arms in line with the target. over the body. would be at the end of the follow through i.e. with the hand touching the neck, and keeping notes the shoulders in line with the target.

Repeat steps 1 to 3 a total of 30 times.

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

SET - While standing as if shooting towards a From this “set” position, keep your shoulders After you have mastered this drill with bare mirror, first check your posture. Now move down and relaxed while raising your hands hands, try doing it with a stretch band and into the set position placing your hands in and arms to the set-up or pre-draw position. then a light bow. The most important thing the location where you would if you were Both hands should be at nose level with the to watch for and feel is that you are keeping preparing to shoot. draw elbow level with or slightly below the your chest down maintaining your body hand. Watch in the mirror to make sure that position during this drill. Also check that you are maintaining your posture and body both shoulder stay down during the raising position with a straight back while you make of the bow, but that the draw arm is at nose this move and that the shoulders have not height with the elbow level with or very been raised. slightly below the hand.

Repeat this drill a total of 30 times.

16 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

From the set-up position, whilst maintaining Next practice this drill with a stretch band the hips over the feet stance, rotate the chest and later with a light bow. Be careful not to to bring the shoulders in line with the bow progress faster than your ability to perform arm. This is a movement of the upper body the skill correctly. and the relationship of the shoulders to chest is maintained. As this is a progression of the “set, set-up drill” repeat this drill a total of 30 times. Return to set-up

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

From the Set-up position, learn to go through Begin this drill by first going through the Practice this drill first with your bare hands until the drawing motion using your whole shoulder posture and “Set, Set-up” drill. Then repeat you get the feel of the drawing motion. Then unit rather than rotating just your arm in the the drawing motion from the half draw, just practice with a stretch band and eventually shoulder. Have someone hold your shoulder past the Set-up position, back to anchor, then a light training bow. You will have to build up and arm together as you learn to feel the back to the half draw position. Repeat 15-20 strength in the muscles in your back before whole shoulder coming around together. times (reps), take a short break, and then you can do this correctly with your tournament repeat the drill a minimum of 5 times (Sets). bow. Take your time and get it right.

notes Repeat this drill a total of 30 times.

18 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, stand with bow arm Practice rotating the bow elbow to make it When you have mastered this movement, raised and lean against the edge of a door vertical when viewed from the front, repeat use a stretch band and adopt the full Set frame as if shooting towards the door frame this movement. Isolate the arm from the wrist position. Practice rotating the bow elbow to or with help from your coach as shown across. and shoulder, so that there is no movement in make it vertical when viewed from the front. Position the bow hand, making a Y with your either of them. thumb and index finger. Repeat this drill a total of 30 times. Progress this drill onto your full bow. notes

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

While standing as if at full draw shooting First move the release hand slowly from You should finish with your fingers still curled and towards a mirror, first check your posture the anchor position to the end of the touching your neck, with the hand vertical, just under and that the draw hand is firmly in the follow-through keeping your fingers curled your ear. After you have mastered this move, count to anchor position (index finger under the and in constant contact with your neck. three, and go through the same motion quickly. You jaw line and thumb against the neck) can gradually speed it up only as you can complete the and that all three string fingers are fully move correctly. curled as if around the string. The most important things to watch for are that the hand stays vertical, the thumb/fingers stay in contact notes with the neck and that the fingers stay relaxed and curled in their natural position and do not open or become straight.

Do these drills slowly 30 times, then quickly 30 times. 20 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

step 4: Go to the Set-up position step 5: Draw the bow to full draw step 6: Expand, release and follow-through

Do this drill a total of 25 times.

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.

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.

Bow drill 1 Two complete Sets of the following for each training session: a Prepare to shoot – no arrow b Set c Set-up d Draw and hold with continuous expansion for 5 seconds e Let down to a ½ position (don’t shoot) and repeat a-d 5 times f Rest 30 seconds

22 notes Bow drill 2 Three complete sets of the following for each training session a Prepare to shoot – with arrow 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 b Set c Set-up d Draw and hold (don’t shoot) with continuous expansion 30 seconds

Bow drill 4 One compete set of ten repetitions on each side: a Right hand – Draw and let down x 10 b Left hand – Draw and let down x 10

23 National Talent Development

PiLLAr 3 PhysiCAL rEAdinEss How we profile this with you This will be profiled mostly at National Level • STAGE 1 • Adherence, diligence and work capacity to complete an upper A base of localised muscular capacity around key stabilisers of the scap’, cuff, rep range of a set programme with good quality and minimal posterior shoulder, trunk and hips compensation sport scientist feedback and athlete planner. sTrEnGTh • STAGE 1+ • Quality of execution through a set programme at an upper TUT Improvement of the strength reserve of the upper body and supporting musculature to find Ability to find and maintain strong integrated stable positions range. Sport scientist feedback and athlete planner technically strong positions for effective execution that is robust to isometric duress and high • A clear understanding and proprioceptive awareness of neutral: lumbo- volume demand at a poundage reflective of World Class performance. pelvic, scapular, shoulder and cervical positioning

COrE • STAGE 1 • Adherence, diligence and work capacity to complete an upper A base of localised muscular capacity around key stabilisers of the trunk rep range of a set programme with good quality and minimal Improvement of the strength qualities and capacity of the trunk and supporting musculature to • STAGE 1+ compensation stabilise technically strong positions for effective execution that is robust to isometric duress, A base of localised muscular capacity around key stabilisers of the trunk • Quality of execution through a set programme. Sport scientist high volume demand at World Class poundage, and perturbations associated with release. feedback and athlete planner

PrEhAB (injury PrEVEnTiOn) • A base of localised muscular capacity around key stabilisers of the scap’, cuff • Adherence, diligence and work capacity to complete an upper and posterior shoulder rep range of a set programme with good quality and minimal Development of functional capacity of the musculature of the scap’ and cuff for prevention compensation. Sport scientist feedback and athlete planner of and robustness from injury. Improved stability performance around the shoulder complex.

sTABiLiTy • A base of localised muscular capacity around key stabilisers of the scap’, cuff • Adherence, diligence and work capacity to complete an upper Development of lower limb and lumbopelvic stability and it’s relationship to trunk and upper and posterior shoulder rep range of a set programme with good quality and minimal compensation. Sport scientist feedback and athlete planner. body function for effective global stability that creates a solid foundation for functional shooting performance.

BOdy MAnAGEMEnT • Athlete is proactive in learning food groups, proportions and timings • Athlete NTDP planner, semi-structured interview, coach and Use of nutrition, hydration and travel tactics to support optimal performance development required to support optimal development and performance sport scientist observation and triangulated assessment and execution. • 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 Profile constructs informing their ‘team me’ for support 24 What you will need to know and do How we profile this with you • STAGE 1 • Adherence, diligence and work capacity to complete an upper A base of localised muscular capacity around key stabilisers of the scap’, cuff, rep range of a set programme with good quality and minimal posterior shoulder, trunk and hips compensation sport scientist feedback and athlete planner. • STAGE 1+ • Quality of execution through a set programme at an upper TUT Improvement of the strength reserve of the upper body and supporting musculature to find Ability to find and maintain strong integrated stable positions range. Sport scientist feedback and athlete planner technically strong positions for effective execution that is robust to isometric duress and high • A clear understanding and proprioceptive awareness of neutral: lumbo- volume demand at a poundage reflective of World Class performance. pelvic, scapular, shoulder and cervical positioning

• STAGE 1 • Adherence, diligence and work capacity to complete an upper A base of localised muscular capacity around key stabilisers of the trunk rep range of a set programme with good quality and minimal Improvement of the strength qualities and capacity of the trunk and supporting musculature to • STAGE 1+ compensation stabilise technically strong positions for effective execution that is robust to isometric duress, A base of localised muscular capacity around key stabilisers of the trunk • Quality of execution through a set programme. Sport scientist high volume demand at World Class poundage, and perturbations associated with release. feedback and athlete planner

• A base of localised muscular capacity around key stabilisers of the scap’, cuff • Adherence, diligence and work capacity to complete an upper and posterior shoulder rep range of a set programme with good quality and minimal Development of functional capacity of the musculature of the scap’ and cuff for prevention compensation. Sport scientist feedback and athlete planner 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 • Adherence, diligence and work capacity to complete an upper Development of lower limb and lumbopelvic stability and it’s relationship to trunk and upper and posterior shoulder rep range of a set programme with good quality and minimal compensation. Sport scientist feedback and athlete planner. body function for effective global stability that creates a solid foundation for functional shooting performance.

• Athlete is proactive in learning food groups, proportions and timings • Athlete NTDP planner, semi-structured interview, coach and Use of nutrition, hydration and travel tactics to support optimal performance development required to support optimal development and performance sport scientist observation and triangulated assessment and execution. • 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 25 National Talent Development PiLLAr 3 PhysiCAL rEAdinEss

Physical Programme Cardiovascular Activity We actively encourage you to engage in a number of sports, particular When you come to the session at sports and activities that will keep you fit and healthy. We are going to ask Lilleshall you will be shown some 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 prehabilitation exercises. These this information with you to each session. exercises are aimed at injury prevention and we will show you Baseline strength and Conditioning how and when to integrate them On the National Talent Development Day we will introduce you to a number of exercises which form the backbone of your physical programme. These into this programme. exercises will allow you build some foundational strength upon which you can then add individual progressions to support your archery performance. notes 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.

26 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.

27 PiLLAr 3 kneeling Push up Dead Bug - toe dips kneeling superman opposite arm/leg (hold) Anatomy Front shoulder Trunk Trunk Coaching Knees on floor, hands shoulder width Maintain neutral spine throughout 4 point kneeling position, hands + knees Cues and under shoulder movement, arms vertical, and legs shoulder width apart at 90o. Start/Finish Position

Coaching Lower upper body to floor and push up Lower foot slowly to floor, touching Extend opposite arm/leg to horizontal Comments through floor until straight arms, ground, don’t allow back to arch, and hold, maintain neutral back and no sagging of back. perform with a continuous and slow balance. Perform with a continuous rhythm and alternate legs. and slow rhythm. Sets/Reps 3x8-20 3x10-20 3x10-20 (3s hold)

28 1/2 side Plank i/T/W/V Tricep Dip (left and right) Anatomy Trunk Posterior shoulder Front Shoulder Coaching Lying sideways, elbow directly Lying face down on bench, neutral head position Hands on edge of bench, legs Cues under shoulder, place other slightly bent hand on hip. Start/Finish Position

Coaching Raise hips with pivot around Retract scapulae, maintain neutral head, and create Lower body to floor, keep back Comments knee. Don’t allow body to twist letters shown in images. close to the bench, reach 90o at or drop, maintaining a straight elbows and push through hands plank position. on bench. Sets/Reps 3x15-45s 3x5-10 3x5-20

29 National Talent Development PiLLAr 4 MEnTAL MAnAGEMEnT Of PErfOrMAnCE How we profile this with you This will be profiled mostly at National Level • Clear vision – specific, challenging performance goals • Observation through NTDP • Inner drive – unshakable desire to improve and achieve • Semi-structured interview and observation TrAininG • Ownership – takes responsibility for development and utilises resources (people/equipment etc.) through NTDP Management of mental performance in training through • Preparation – clear daily purpose; daily performance choices • NTDP training and competition tracker ownership, autonomy and application with daily commitment. feedback and semi-structured interview

• Clear and consistent routines: • Reflection log/journal, triangulated coach COMPETiTiOn Pre-competition, shot routine, ‘end cycle’ (one arrow to next), between ends observation Management of mental performance for competition through • Challenge mind-set – perceives opportunities not threats. Embraces setbacks as opportunities • NTDP programme planner and semi- personalised and rehearsed routines and an optimal approach for faster learning. Is excited by the future and the individual learning journey ahead. structured interview to growth and set back. • Mistake management – quickly move on and retain one arrow focus and exercises some • Triangulated coach observation self-awareness and signs emotional control

rEsiLiEnCy • High inner belief – demonstrates a curiosity about exploring personal strengths and how to use • Athlete training and competition tracker Management of mental performance through oneself and them to best effect and semi-structured interview others for continual improvement. • Willingness to push self into stretch zone (e.g. pressure training) and demonstrated creativity • Reflection log/journal, triangulated coach to bring this about in home environment observation • Learns for competitive advantage – objective reflections that are both detailed and accurate. • Tracker and semi-structured interview Athlete revisits this to reinforce learning and these are focused on both positive and negative • Triangulated coach observations and experiences, moving this forward in a constructive way semi-structured interview • Optimistic outlook – athlete remains positive about the future regardless of set-backs • Triangulated coach assessment, NTDP • Capacity for change – open minded to change and understands the long term athlete journey Programme and semi-structured interview 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 Profile constructs • Recovery – maintains perspective, switches off, other interests outside of archery 30 What you will need to know and do How we profile this with you • Clear vision – specific, challenging performance goals • Observation through NTDP • Inner drive – unshakable desire to improve and achieve • Semi-structured interview and observation • Ownership – takes responsibility for development and utilises resources (people/equipment etc.) through NTDP Management of mental performance in training through • Preparation – clear daily purpose; daily performance choices • NTDP training and competition tracker ownership, autonomy and application with daily commitment. feedback and semi-structured interview

• Clear and consistent routines: • Reflection log/journal, triangulated coach Pre-competition, shot routine, ‘end cycle’ (one arrow to next), between ends observation Management of mental performance for competition through • Challenge mind-set – perceives opportunities not threats. Embraces setbacks as opportunities • NTDP programme planner and semi- personalised and rehearsed routines and an optimal approach for faster learning. Is excited by the future and the individual learning journey ahead. structured interview to growth and set back. • Mistake management – quickly move on and retain one arrow focus and exercises some • Triangulated coach observation self-awareness and signs emotional control

• High inner belief – demonstrates a curiosity about exploring personal strengths and how to use • Athlete training and competition tracker Management of mental performance through oneself and them to best effect and semi-structured interview others for continual improvement. • Willingness to push self into stretch zone (e.g. pressure training) and demonstrated creativity • Reflection log/journal, triangulated coach to bring this about in home environment observation • Learns for competitive advantage – objective reflections that are both detailed and accurate. • Tracker and semi-structured interview Athlete revisits this to reinforce learning and these are focused on both positive and negative • Triangulated coach observations and experiences, moving this forward in a constructive way semi-structured interview • Optimistic outlook – athlete remains positive about the future regardless of set-backs • Triangulated coach assessment, NTDP • Capacity for change – open minded to change and understands the long term athlete journey Programme and semi-structured interview 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 31 National Talent Development PiLLAr 4 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. 32 2 Making training purposeful and meaningful developing a Team Me • 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. 33 BAsE PrOGrAMME suMMAry Progressions will be built upon this base programme

Pillar 1 Pillar 2 Pillar 3 Pillar 4 Willingness to Consistent Physical readiness Management do the work execution of mental performance

Full programme prescribed 700 Reps each week Plus at least two hours each To include: week engagement in at least Age 11 400 Skills and drills reps two other sports such as and under 150 Bow exercises reps swimming, cycling, running, 150 Arrows football, hockey, netball, (at least 100 at blank boss) athletics, diving, gymnastics 1000 Reps each week Full programme prescribed To include: Full programme 500 Skills and drill reps Plus at least two hours each Full programme prescribed in 300 Bow exercises reps week engagement in at least prescribed in Age 12-16 two other sports such as this guide and 200 Arrows this guide and (at least 100 at blank boss) swimming, cycling, running, Approximate age range age Approximate personalised for football, hockey, netball, personalised for

your needs Plus any other shooting you athletics, diving, gymnastics your needs wish to do 1500 Reps each week To include: 200 Skills and drills reps Full programme prescribed Age 17-20 300 Bow exercises reps Plus at least one hour each 1000 Arrows week engaged in a cardio (at least 300 at blank boss) based activity. Plus any other shooting you wish to do

34 EXAMPLE AThLETE dAys 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. Wednesday

TIME ACTIVITY An optimal training session will be well planned and 6-7 Cereal & Juice approached with a deliberate intent to include a mix of activities from all four pillars. 7-8 • Pre-hab warm up including mental warm up • Drills session including visualisation You will be focused on the work, bringing about optimal • Warm down execution through good posture and alignment, integrating • S&C programme your S&C programme and paying particular attention to the • Boiled egg and glass of milk after prehabilitation, warm up, cool down, the mental processes • Fill in log of reflection behind all of your activity and of course your recovery after! 8-9 Go to School 9-10

10-11 Healthy snacks are wise 11-12 before a session to Try to time session to fall before 12-13 • Engage fully in the wide range of sports on offer • If your P.E. teacher permits, once or twice a week you could maximise your energy dinner or lunch so you can use 13-14 run your skills an drills and S&C programme in school, or at and concentration levels. the meal as your protein and 14-15 lunch time- but remember to drink, eat and socialise too! hydration recovery. 15-16 16-17 17-18 • Banana/Snack and water • Warm up and prehab- mental rehearsal Use opportunities when you are alone • Blank Boss shooting to let yourself dream about your future • S&C Session OR Bow exercises • Warm down and write up reflective log and imagine putting all you’re learning • Tea straight after- including whole protein and glass of milk into your performance. 18-19 Homework 19-20 Sleep is absolutely key to learning and development and general health. 20-21 Visualisation before or while you’re in bed 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. 35 saturday Eating before training gives TIME ACTIVITY you energy for the session- 6-7 Cereal & Juice do not be afraid of carbs if • Pre-hab warm up including mental warm up you are about to need them. • Drills session including visualisation • Warm down 7-8 • S&C programme • Boiled egg and glass of milk after • Fill in log of reflection Eating after training is key for recovery and taking in whole proteins supports muscle 8-9 Time with family/ home work time 9-10 repair and therefore strength gains from that 10-11 Travel to club, sipping en-route and stretching on arrival session so your work is maximised. 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 A long session is fine once or twice a week 14-15 Shooting blank boss with visualisation and focus on execution process to get volume in, but break it up with a variety of different activities, breaks and 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 remember to eat and drink well. 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 Some sessions require you to record scores arrow average and others will not, so mix it up and place • Eating whole protein and hydrating within 30mins of end of session- these sessions at the best time of the year- sipping on the way home (closing eyes and running visualisation asking a talent coach if you are unsure. The 16-17 routine on the way home) • De brief to coach/parent constructively if it helps international format is 720 scoring round and head to head focused, so knowing your 720 17-18 P.B and 3 arrow average makes sense. 18-19 Time for Tea/ friends/homework/family etc. 19-20 20-21 Visualisation before or while you’re in bed 36 PLAnninG, TrACKinG And rEfLECTinG uPOn WhAT MATTErs MOsT

Enter WHAT you do and WHERE under the days of the week, including notes 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

37 Archery GB, Lilleshall National Sports Centre, Newport, Shropshire TF10 9AT Tel: 01952 677 888 Fax: 01952 606 019 Email: [email protected]

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