Strength Training in Archers

Hitting the target accurately is an indicator of athletic performance. Upper-extremity muscle strength, body position, shooting skill, hand-eye coordination, and respiratory parameters affect performance. Nishizono divided the archery shot into six phases: holding the bow, aiming, drawing, full draw, release, and follow-through. Maximum contraction of the upper-extremity muscles is required during shooting. The endurance and strength of the shoulder girdle muscles are particularly important during the aiming phase. In archery, repetitive movements place excessive loads on the upper extremities. When this sport is performed for prolonged periods with a unilateral stance, it may lead to asymmetry between the muscles on the right and left sides of the body. In addition, muscle weakness, improper technique, and overuse constitute risk factors for injuries. Strengthening exercises should therefore be an integral part of archery training programs to minimize injuries. Previous studies have reported that stronger muscle groups delay the onset of fatigue.

Numerous muscle groups are active during arrow shooting. Studies have investigated contraction and relaxation strategies of the forearm muscles in athletes with different skill levels using electromyographic (EMG) recordings. Ertan et al. classified muscle activation strategies into back muscles, shoulder girdle muscles, forearm muscles, and finger muscles. The deltoideus, trapezius, rhomboideus, serratus anterior, pectoralis major, triceps brachii-biceps brachii, flexor and extensor digitorum muscles, and muscles originating from the medial epicondyle have been found to be highly associated with shooting performance in previous studies. After the drawing phase begins, a large proportion of the effort is performed by the back and shoulder muscles. During the full-draw phase, the elbow of the bow arm is maintained in extension, and the elbow extensors are activated. In the drawing arm, the elbow is maintained in flexion, and the elbow flexors are activated. The biceps brachii muscle is actively involved in elbow flexion and supination during the aiming phase. Eccentric contraction of the biceps brachii muscle is a primary factor in maintaining force in the drawing arm. Throughout the aiming process, the drawing elbow is maintained in a flexed and stable position. Archers may reduce the risk of injury and improve performance by increasing the eccentric contraction strength of the biceps brachii muscle in the drawing arm.

Although archery may appear to require less effort compared with other sports, it requires prolonged high levels of concentration, postural control, strength, and endurance to meet the demands of training and competition. Strengthening exercises are exercises performed with resistance to increase muscle strength and endurance. Examples of strength-enhancing activities include carrying a weight, climbing stairs, performing push-ups for the arm muscles, performing sit-ups for the abdominal muscles, and strength training with weights. Various methods have been described in the literature for regulating muscle activation. While some of these methods target peripheral effects directly on the relevant muscle, others aim to achieve this through changes occurring in the central nervous system.

Studies investigating archery have focused on the back and shoulder girdle muscles. However, no studies specifically focusing on the biceps brachii muscle were identified. Given the importance of biceps brachii muscle strength during the full-draw phase, strengthening training programs targeting this muscle group will be implemented in our study. Through the strengthening training program, we aimed to investigate the acute effects on the viscoelastic properties of the biceps brachii muscle and on upper-extremity balance, endurance, stabilization, and reaction time.

Inclusion criteria

• Aged 18-45 years
• Having no health problems or restrictions on exercise
• Volunteering to participate in the study
• Having practiced archery for at least 1 year

Exclusion criteria

• Experiencing an injury during the study
• Experiencing symptoms such as dizziness or chest pain during the study
• Hypertension (blood pressure >140/90 mmHg)
• Obesity (BMI ≥30 kg/m²)
• Presence of varicose veins, deep vein thrombosis, or pulmonary embolism in the participant or a family history of these conditions