Day Three: Online Archery Carnival Challenge: Strong Archer, Better Archer
Welcome to Day THREE of the Online Archery Carnival!
Read the May 24 post for information on the Carnival and how to participate. Each Carnival Challenge will be communicated in the following format. You can choose to submit a video or a photo to our Instagram or Facebook pages to demonstrate your participation and help other participants feel the momentum of the event. Instructions on how to do that and what # to use are also found on the March 24 blog post.
Title
Strong Archer, Better Archer
Description of Challenge & Performance
Perform this 8 Minute Workout and then perform the shot cycle with 6 arrows (bow or band or body) to help develop key archery muscles while learning how to shoot under adverse physiological conditions!
30 Seconds: Side Plank Right Side https://youtu.be/rCxF2nG9vQ0
10 Seconds Rest
30 Seconds: Squats: https://youtu.be/C6kiXh9YEYc
10 Seconds Rest
30 Seconds: Hip Bridge: https://youtu.be/EEtd0uY-bMw
10 Seconds Rest
30 Seconds: Mountain Climbers: https://youtu.be/zT-9L3CEcmk
10 Seconds Rest
30 Seconds: Plank: https://youtu.be/6LqqeBtFn9M
10 Seconds Rest
30 Seconds: Jumping Jacks: https://youtu.be/7WAHC5g4iJw
10 Seconds Rest
30 Seconds: Side Planks
10 Seconds Rest
30 Seconds: Squats
10 Seconds Rest
30 Seconds: Hip Bridge
10 Seconds Rest
30 Seconds: Mountain Climbers
10 Seconds Rest
30 Seconds: Plank
10 Seconds Rest
30 Seconds: Jumping Jacks
10 Seconds
4 Minutes: Shoot 6 arrows or perform shot cycle 6 times with stretch band or body.
Done
Knowledge Outcome
Athletes will know a variety of prop-free exercises to perform in order to develop a stronger archery body and mind.
Athletes know the proper technique for side plank, plank, squat, mountain climber, hip bridge and jumping jacks and can visually assess if someone is doing the form correctly or incorrectly
Skill Outcome
- Athletes can perform the exercises correctly
- Athletes experience shooting with a tired, out of breath physical system
Materials Needed
- Nothing
Criteria for Assessment & Feedback
- Were the exercises done correctly?
- How was the quality of the shooting after the exercises?
Scaled Options
- No rest between exercises
- Longer rest between exercises
- Shorter time for each exercise
- Longer time for each exercise
Video or Photo Submission Criteria for this Challenge
- Video: Take one video of you finishing the exercises and going into shooting….that will be the most entertaining part.
- Video Option 2: Take a timelapse of the entire exercise and shooting process and post that
- Photo: Get photos of you performing the Challenge
- Post to Instagram and use #archerycarnival2020. or to Facebook and tag @SattvaArchery ….or just e-mail or text Coach Kyle photos/videos.