Practicing with stick and string is a yearlong quest for many. For the remainder of us we start getting serious a couple months before opening day. The late group generally knows its capacities and keeps their shots inside of those. Those who have a bow in their hand year-round, have the ability — rightly so — to be able to feel more comfortable with a little further distances.

No matter your ability or confidence level, it’s time to get serious if you are heading to the woods this season with stick and string.

Those who have a long absence from the archery range go back to work on their skills and determine they are really out of shape. The toll of winter has set in and they regret the decision to binge on one more season of their favorite show instead of pulling out their bow. Archery is a total body activity that uses the muscles of the upper body, midsection and legs collectively to make the perfect shot. The muscles are used in such a unique way that can take adjustment and even feel awkward to first-time shooters.

Let’s walk through the form and function of your body for archery and some workout routines to help you succeed.

Proper form is said to be one of the most crucial tools in archery success. It is as equally important as having a well-tuned bow. Keys to proper form include: develop your stance, body position, grip, anchor points and follow through.

There are typically three stances for bow shooting, all of which have your feet shoulder widths apart. A square stance is when your feet are in line with each other and perpendicular to the target. Closed stance is when your front foot is perpendicular to the target and your back foot is turned out about 45 degrees. Having the back foot perpendicular to the target and the front foot turned out about 45 degrees is an open stance. It is important to find your body’s natural center. Remember to keep about 60% of your weight on the balls of your feet and 40% on your heels. This will help you from leaning back or leaning forward with the shot. The square stance is the best to start with because it is the easiest and can help ensure you can repeat with each shot. Once you determine your shooting style and learn the other movements of the body you can adapt your stance to see which provides the best grouping of shots.

Once in your stance, slightly bend your knees which will help as a shock absorber and look toward the target. Remember this position and try to shoot this way each time as this is your natural rested position. This will help avoid strain on your head and neck. Keep your back straight and upright yet relax your shoulders. Do not thrust out your chest or hips as this will raise your center of gravity making you less stable. Maintaining your center of gravity and proper body position will encourage more accurate shots.

Grip lends itself to consistent shooting. Hand torque is the most common issue with improper grip. This is a result when there is too much squeeze on the grip and causes an unintentional twist, or torque, of the bow during the shot. In order to avoid hand torque, keep a soft bow hand and do not squeeze the bow’s grip. The bow will remain on the thumb with the pressure of being fully drawn. Some people will grab the bow after a shot to avoid it falling. This can lead to the trajectory of the arrow changing if you grip too early. Using a wrist sling can help add the extra insurance needed to calm your mind from wanting to grip on.

Anchor points help ensure consistent positioning between the archer and the bow for every shot. When at full draw the archer should anchor the crotch of the release hand — between the thumb and forefinger — to the back of the jawbone. Think of it as a puzzle piece that fits together. More intermediate or advanced archers will hold the release hand under the chin and kiss the bowstring with their mouth. Practice will allow you to find what anchor point works best for you and ensure you accuracy shot after shot.

After releasing the string your arrow still has a split second of flight before leaving the bow. Moving any part of your form during this time can affect the flight of the arrow. Remember that your release must be a smooth action and not abrupt as to jump the trigger. Maintain engagement of your back muscles and hold the bow in your shooting position and your release hand behind your ear until the arrow hits the target. Do not peak at the target to see when your arrow hits. Shock and vibration from the bow will also be limited to the back and shoulder with proper follow through which will in turn reduce the amount of fatigue at archery practice.

Now that we have worked on the most important features of proper form let’s dive into the function of your body and muscles. Most of us suffer from shoulders that are rolled forward and tight. This is often from the sedentary computer-screen work demands many of us face. Tight muscles lack the strength and stability needed for safely drawing a bow. Sixty-five percent of all sports injuries are caused by overuse — repetitive use of joints compromised by lousy posture and weak muscles. If you can follow the exercises listed below it will help ensure your muscles are in peak shape for any archery adventure.

More so in archery, the importance of positive muscle memory is imperative. The best I found to complete this is to practice. Over the years we have discovered long practice sessions are generally counterproductive.

Our routine doesn’t include over 15 practice shots. This is the way we have found works best. Shoot two to three arrows at a time, then check your shot placement, pull the arrow and make adjustments and repeat the same. Doing this routine 4-5 times, keeps your mind smart and doesn’t put strain on your body.

What has been discovered is long sessions have the tendency to let bad habits slide in as your body gets tired. Remember for most of us, we haven’t used these muscles this way in some time. Keeping proper form will increase your shot placement, hence leading to confidence in your ability in placing a good kill shot within your range.

Always continue practicing throughout the season. The biggest mistake made each year is hunters stop practicing after opening day. We have spent weeks and months getting ready for that shot and stopping practice during the season is not a good idea. This will affect your confidence, shot placement and in turn success.

The old saying, practice makes perfect, and in archery it’s imperative.