TAC - ELLAS
TRADITIONAL   ARCHERY   CLUB

Greek Traditional Archery

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IERAX Training Guide

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Copyright  Tac-Ellas 2011-2012
  All Rights Reserved
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IERAX  - Training Guide for Novice Archers   
Archery is an art of very high standards. Proper training and guidance is a must  for  safe and correct learning. Incorrect instructions on the other hand lead to injuries and endanger the practitioner and those around him.
  For this reason it is necessary to come gradually into contact with the bow and arrow. To give the aspiring archer  a bow in hand to shoot with from the first day can have a devastating bad effect  to him and his future as an archer.
It eliminates  his respect for the bow, and does not give him the time needed to harmonize with it. It rewards anticipation and removes the privilege to earn the right to carry a bow by his or her efforts.
The pursuit of the practitioner is not to hit the target, simply because there is no target. The target is the practitioner himself (the good or bad side of him-her). Improving oneself is the goal ( externally and internally).

1st Trainig Day
  (90')
Breathing Exercises (5')
Warm Up (10')
Arms and Legs Strengthening Exercises
Introduction to the Basics of Archery
Archery - A mental training
Bow and Arrow , a weapon and a projection of the phisical and mental body
Posture and Standing position training
Right grib and alignment training
Relax exercises

2st Trainig Day  (60')
Theory Lesson
Breathing Exercises (5')
Warm Up (10')
Arms and Legs Strengthening Exercises
Repetition of Posture and Standing position training
Bow holding exercises
Bow draw exercises
Relax exercises

3st Trainig Day  (60')
Theory Lesson
Breathing Exercises (5')
Warm Up (10')
Arms and Legs Strengthening Exercises
Repetition of Posture and Standing position training
Bow holding exercises
Bow draw exercises
Relax exercise
 
4st Trainig Day  (60')
Theory Lesson
Breathing Exercises (5')
Warm Up (10')
Arms and Legs Strengthening Exercises
Repetition of Posture and Standing position training
Bow holding exercises
Bow draw exercises
Relax exercise

5st Trainig Day  (60')
Theory Lesson
Breathing Excercises (5')
Warm Up (10')
Arms and Legs Strengthening Exercises
Repetition of Posture and Standing position training
Repetition of Bow holding and drawing exercises
Repetition of String Release exercises
Arrow handling exercises and aiming
Relax exercises

6st Trainig Day  (60')
Theory Lesson
Meditation (10')
Warm Up   (10')
Arms and Legs Strengthening Exercises
Repetition of Posture and Standing position training
Repetition of Bow holding and drawing exercises
Repetition of String Release exercises
Repetition of Arrow handling exercises and aiming
3 shots with bow and arrow  from a distance of 5 meters
Relax exercises

7st Trainig Day  (90')
Theory Lesson
Self-Concentration(10')
Warm Up   (10')
Arms and Legs Strengthening Exercises
Repetition of Posture and Standing position training
Repetition of Bow draw and holding exercises
Repetition of String Release exercises
10 shots with bow and arrow  from a distance of 5 meters
Relax exercises

After these first stages of training the novice archer is able to train  independent without much suppervision. He-she should stay in the 5 meter distance for the next  10 training sessions, and after the coach fids him-her ready  to move on to greater distances. The number of  arrows he shoots should increase gradualy as he gets stronger. If a strong or persistent  pain starts to hinder the training the athlete should immediatly abort the training   and  rest for a period of one week while checking this problem with a Medical Doctor.

GOOD LUCK AND ΗAVE FUN
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