Jumping straight into shooting without warming up is one of the most common mistakes archers make. A proper 10-minute warmup not only prevents injury but actually improves your accuracy from the first arrow. Here's the complete routine used by competitive archers.
⚡ Why Warming Up Matters
🛡️ Injury Prevention
Cold muscles and tendons are prone to strain. Shoulder and back injuries are common in archers who skip warmups.
🎯 Better Accuracy
Warm muscles have better coordination and control. Your first arrows will be as accurate as your last.
💪 Increased Range of Motion
Proper warmup increases flexibility, allowing for better draw length and more consistent anchor points.
🧠 Mental Preparation
The warmup routine transitions your mind from daily stress to focused shooting mode.
⏱️ The Complete 10-Minute Routine
Phase 1: General Warmup (2 min)
Get your blood flowing and core temperature up before stretching.
🏃 Light Cardio (1 min)
Jumping jacks, jogging in place, or brisk walking
🔄 Arm Circles (1 min)
10 forward, 10 backward, gradually increasing size
Phase 2: Shoulder Mobility (3 min)
The shoulder is the most used joint in archery. Keep it healthy.
🔼 Shoulder Shrugs
15 reps - raise shoulders to ears, hold 2 sec, release
↔️ Cross-Body Stretch
Hold each arm across body for 20 seconds
🚪 Doorway Stretch
Arm on doorframe, lean through - 20 sec each side
Phase 3: Back & Core Activation (3 min)
Back tension is crucial for a clean release. Activate these muscles before shooting.
🦅 Scapular Squeezes
15 reps - squeeze shoulder blades together, hold 3 sec
🐱 Cat-Cow Stretch
10 reps - arch and round your back slowly
🌪️ Torso Rotations
10 each direction - hands on hips, rotate smoothly
Phase 4: Archery-Specific (2 min)
Simulate the shooting motion to prime your muscles.
🏹 Resistance Band Draws
10 slow draws with band - focus on back tension
🎯 Bow-Less Draws
5 draws without bow - full motion, hold anchor 5 sec
Key warmup exercises every archer should do before shooting
📋 Quick Reference Checklist
| Exercise | Reps/Time | Focus |
|---|---|---|
| Jumping Jacks | 1 min | Blood flow |
| Arm Circles | 20 reps | Shoulder mobility |
| Shoulder Shrugs | 15 reps | Trap activation |
| Cross-Body Stretch | 20s each | Shoulder flexibility |
| Doorway Stretch | 20s each | Chest opening |
| Scapular Squeezes | 15 reps | Back tension |
| Cat-Cow | 10 reps | Spine mobility |
| Torso Rotations | 10 each | Core activation |
| Band Draws | 10 reps | Archery-specific |
| Bow-Less Draws | 5 reps | Full motion prep |
- • Never skip warmup, even for "just a few arrows"
- • In cold weather, extend warmup to 15 minutes
- • Bring a resistance band to every practice session
- • Start with lighter draw weight bows for first 10 arrows
Track Your Practice Sessions
Use ArcheryBuddy to log your sessions and maintain your training streak. Consistent warmup + consistent practice = consistent results.
✅ Key Takeaways
- ✓Always warmup before shooting—10 minutes is all you need
- ✓Focus on shoulders, back, and core—the key muscle groups for archery
- ✓End with archery-specific movements like band draws
- ✓A good warmup prevents injury AND improves accuracy
