I like to call the archery warm-up a series of movements in an effort to avoid a common misconception. I can remember years ago, my high school football coach starting practice by leading the team through a grueling stretching regimen. At one point even having a partner physically pushing your head to your knees as your legs are outstretched in front of you. Ouch! This is considered a dangerous practice today, but at the time it was quite common. Conventional wisdom says that you should never stretch when your muscles and tendons are cold. Therefore stretching shouldnt be a part of your warm-up routine. Stretching is best done after shooting or after working out as part of a safe and proper cool down. Those who stretch beforehand might be doing more harm than good by creating small tears in the muscles and tendons that can lead to injuries.

It takes me only about five or six minutes to warm up. However, a few factors may shorten or increase the length of time it takes to feel thoroughly warm. If the temperature is warm outside, or if Ive had a long walk to the range, it might take me less time to warm up. Conversely, if I am in a cold climate or if it's early in the morning, it might take me more time to feel ready to shoot. A good rule of thumb is that you should feel a warming sensation throughout your body and a slight amount of perspiration before drawing your bow.

To begin your warm up, find a relatively flat and open space near your shooting area. Take a few deep breaths and begin thinking about your shooting objectives for the day. You will work every major muscle and joint of your body from your head all the way down to your ankles. However, you must be very careful doing any exercise involving your neck. I recommend circular movements of your shoulders, elbows, wrists, hips, knees, and ankles, but under no circumstances should you rotate your head in circles around your shoulders in an effort to warm up your neck. This can be damaging to the sensitive muscles, tendons, and vertebra. To warm up your neck, gently move your chin down toward your chest, and then lift your chin up toward the sky. Move easily and comfortably for 10-12 repetitions. Next, gently move your left ear toward your left shoulder, and then your right ear toward your right shoulder. Continue left and right for 10-12 repetitions.

Move on to your shoulders and then continue with the rest of your body using only circular motions. Immediately move from one movement to the next without stopping. Dont pause during any warm-up exercise and dont push the limits of your range of motion. Move in a slow and gentle way, slowly speeding up as you feel your muscles, tendons, and joints begin to grow warm. The primary objective is to raise your core body temperature, but you will also work to loosen up each joint. It is important that you loosen and warm up your entire body including your legs. An example of an excellent movement that will very effectively warm up your legs is called a knee rotation.

To do the exercise, place your feet about three or four inches apart, bend your knees, and place your hands on either knee. While keeping your arms in a straightened position, rotate your knees around in one direction and then the other for 10-12 repetitions. Again, be careful not to extend beyond a comfortable range of motion.

A great way to finish off your warm-up is with a minute or so of jumping jacks or running in place. I like to finish with boxer skips. They are simple to do and relatively low impactwhich makes them easy on your knees. To skip, alternate hopping on one foot while tapping the heel of the other on the ground in front of you. They are not difficult to do and you really cant do them wrong.

Before your next round, try a full-body warm-up routine similar to this one. It should make you feel physically prepared and ready to shoot. Continue completing a warm-up before each and every shooting session and you will lessen your chance of injury and may even find your scores improving.