GETTING PHYSICAL

Posted by Coach Excellence on May 26, 2017 in Physical Work | ∞

By Tricia Van Nus.

Good health and a level of physical fitness are essential for the degree of control needed in shooting. Whatever your age, gender or size, you can be healthier for your chosen sport. Many people will say that prone is just lying on the ground – why do I need to stretch or anything? Remember that prone shooting assumes a very odd position for your body (try the “prone stance” while standing up)

If you want to be the best you can be – it’s the little things that count.

The recipe for success includes

a balanced diet
general fitness training
adequate rest
avoidance of drugs, including nicotine & alcohol
shooting-specific fitness training

This provides the basis for an effective training programme which should include provisions for physical conditioning, technique training, mental conditioning and a gradual build-up to specific goals.

Performance enhancing drugs of any type are not permitted in shooting – this is especially with respect to the “Beta-blocker” type of drugs. Advise your coach if you are on any medication. Remind your doctor that you prefer, where possible, to use drugs that are permitted. Check with the ASADA (Australian Drugs Sports Agency) and be on their website for a comprehensive listing.

Some drugs are banned and testing is done at the elite level – this can include State Team members as well as those representing Australia.

Stretching is essential for the shooter, and stretches should be completed before every shooting session.

Too many shooters consider that lifting the rifle case from the car is all the exercise that is required for shooting. I contend that warm muscles perform better and there is less chance of injury. Here are a selection of useful stretches for the shooter. Remember a stretch should be held for 15 seconds to fully reap the benefits.

These are but a few of the possibilities.

There are many books available at your local library on general fitness, and websites too. Pilates training is one of the “now” things. Check this out as it is a good overall exercise regime, that is non-stressing for shooters.

At whatever age, your body requires care and attention if it is to return the benefits to you in the form of better shooting. Ask your coach for more information – check the local library – get on the internet and search a few sites.

After the stretching – what next?

Adopt a general routine of physical improvement…swimming, walking, taking the steps instead of the escalator – that sort of thing. Do it three times a week and you will be amazed at the change – it’s not going to happen in the first week, be persistent.

After the physical improvement – what next?

Good shooters take care of the smallest details – they look after their gear with precision – they check their ammo – they know how to stretch for their body’s benefit – they keep a diary – and they take care of their body.

What’s left? What about the body’s intake of food and drink? Shooting is all about following a routine, both with process and application. However many shooters follow their “shooting routine” with great care, but do not think to use this same diligence when it comes to a “pre competition” diet.

I ask the questions –

do you eat the same type of food the day before competition
do you go to bed around the same time
do you taper your alcohol in the week prior to competition

I you answered YES to the above – well done.

If the answer was NO – hmm time to consider extending your routine past the pure shooting elements.

Why? I hear you ask….you mind and body are trained to obtain the optimal performance when you take up the rifle. If the fuel to the body is lacking, or changed, you may find yourself “falling behind” For the best example – you going away to the Nationals and bunking with “the boys”. You have a few drinks each night during the lead-up days to your particular event.

Normally at home, you would not be drinking – so firstly you have changed part of your routine, and I can guarantee that shooting with a hang-over is not the way to go.

Then it’s a meal at the local pub (and a drink). Normally you would eat something simple, pasta, fruit, meat and vegs etc – at the pub it’s a large steak or burger with chips. Again the routine is altered.

Then it’s staying up late, when at home your would probably watch TV, do a bit of mental rehearsal about your match, and then sleep. Reduced sleep hours while away are a disaster waiting to happen.

All the training at home has been diluted by your actions while away.

Be firm and stick your routine – your friends will notice how determined you are to succeed, and admire you for it.

Shooting specific training – that’s another matter, and covered in other postings.

Have fun