Warm-ups must always be the first part of shooting preparation. If you see someone shooting who has not warmed up, nag them into it…. The following exercises are a good start: (do not strain… these are stretching exercises only). Don’t “bounce” these movements, simply move gently into posi-tion and hold.

First of all, do a couple of minutes of vigorous activity to get your pulse rate up and generally warm up the body, such as running or jumping on the spot, skipping, etc.

The Hug - Wrap your arms around you and hold your right shoulder with your left hand and vice-versa. Hold for a count of 8.

The Shrug - Raise your shoulders as high as they will go, hold for a count of 2. Relax for a count of 4. Repeat 4-6 times.

Rotating Shrug - With arms relaxed, rotate your shoulders in a circle several times (8-10 repetitions). Reverse the rotation and repeat.

Horizontal Shoulder Stretch - With your left arm horizontal, bring your left palm over your right shoulder. With your right hand, pull the left elbow towards you and hold for a count of 8.Repeat for the other arm.

Vertical Shoulder Stretch - Raise your left arm up and place your left hand between your shoulder blades. With your right hand, pull your left elbow to the right and hold for a count of 8. Repeat for the other arm.

Rear Arm Stretch - Place your left arm behind your back with the left hand at your right side. Clasp your left hand with your right hand and pull gently. Hold for 8. Repeat for the other arm.

The Vertical Arm Stretch - Clasp both hands and stretch arms upwards. Rotate hands until palms of hands face upwards. Push upwards. Hold for 8.

Arm Circles - Hold both arms vertical. Swing arms in large circles, both in the same direction. Repeat, but swing left arm forward and right arm backward. Repeat, but swap arms.

Trunk Twists - Lift both arms out sideways and twist at the waist to the left, then to the right… repeat 3 or 4 times.

Neck Stretching - Looking straight ahead, tilt head over to left and hold for a count of 8 – repeat for the other side. Turn head to the left as far as is comfortable. Hold for a count of 8 – repeat to the right. DO NOT OVERDO THESE. Great care must be taken to avoid damaging the delicate neck muscles and nerves.

Warming the shooting muscles - Using rubber bands (clini-bands, inner-tubes, etc.) You can stretch the drawing muscles in a similar way to using a bow.