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.


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

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 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.


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.

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