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NAME: ________________________________________________________
DATE JOURNAL STARTED: _____________________________________
www.odcmp.com
NLU # 749
$2.00
Updated: 04/09
Keeping a Shooter’s Journal is one of the best ways to improve target shooting
scores. This Advanced Shooter’s Journal was originally designed for the CMP
Three-Position Air Rifle Summer Camp Program, with the serious junior
shooter in mind. But junior shooters of all levels can benefit from the
information they can record in this journal. Even beginners are encouraged to
take advantage of the benefits of keeping a Shooter’s Journal.
The Advanced Shooter’s Journal is broken into ten sections to help shooters
organize the information that they need to record to improve their shooting.
Pages 1-12, Position and Equipment Notes: This section provides a checklist
for the prone, standing and kneeling positions. There is also space for the
shooter to record notes on their positions, sight adjustments and record an
equipment checklist.
Pages 13-62, Daily Goals and Analysis: This is the heart of the journal, where
shooters record their daily notes for each shooting session. It is important to use
this section before and after each shooting session so that defined goals are set
for the practice or match and then those goals are evaluated at the conclusion of
the session. This helps shooters manage training time more effectively and
determine what they need to focus on for the next session.
Pages 6 3-68, T raining Plan: This exercise is designed to help shooters
determine their long-term goals and develop a plan to reach those goals. This is
an opportunity for a shooter to do an honest assessment of where they are in
their shooting and determine what they need to do to accomplish long-range
goals.
Pages 69-72, Shot Plan and Bullseye Approach: In this section shooters can
write down the step-by-step process of their shot plan and breakdown the way
they approach the bullseye on each shot.
Pages 73-76, Match and Record Day Scores: Here is where shooters can keep
track of their scores in matches and record practice days. Keeping these
numbers in one place in a journal can help a shooter track their progress and set
and evaluate score-based goals.
Pages 77-90, U.S Shooting Team Balance, Strength and Stability Warm-up
and Workout: This physical training program was designed by former USA
National Team Member, Amber Darland, for the U.S. Shooting Team. This
unique program, which was developed exclusively for shooters, is now used by
several NCAA College Rifle programs and at CMP Three-Position Air Rifle
Summer Camps.
Pages 91-94, Notes: This is an open notes section where shooters can record
any important shooting information not covered elsewhere in this journal.
For more information on CMP Programs or to order additional journals, please
visit the CMP website at www.odcmp.com.
Prone Position
Description & Comments:
Left wrist straight ?
Forearm angle:
Sling loop location on
arm:
Angle of body:
Left leg position:
Right leg position:
Eye relief:
Right wrist straight?
Shoulders and spine
form a “T”?
Rifle Adjustments:
Buttplate
Handstop
Sling
Distance between
elbow & pistol grip:
Head position straight
& upright?
Right shoulder relaxed?
1
Prone Notes:
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2
Standing Position
Description & Comments:
Where left elbow sits:
Amount of
backbend:
Feet and toes (Describe how weight is distributed and balanced):
Eye relief:
Shoulders level?
Rifle Adjustments:
Buttplate
Left hand:
Right wrist straight?
Right shoulder relaxed?
Head position straight
& upright?
Hips pointing to target?
Stock not touching
chest?
Right arm relaxed? Or
applying rearward pressure?
3
Standing Notes:
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4
Kneeling Position
Description & Comments:
Location of left elbow
relative to top of knee:
Angle of right leg:
Eye relief:
Head position straight
& upright?
Sling loop location on
arm:
Clothing out of
the way?
Left forearm line
relative to thigh:
Left wrist straight?
Left foot:
Right foot on kneeling
roll:
Right wrist straight?
Left leg straight?
Right shoulder relaxed?
Shoulders level and
in line with hips?
Rifle Adjustments:
Buttplate
Handstop
Sling
5
Kneeling Notes:
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6
Sights
Mark the direction sight knobs move the shot:
Mark Up (U) or Down (D)
Mark Right (R) or Left (L)
Number of clicks per scoring ring:
Size of Front Aperture:
Size of Rear Iris if adjustable:
7
Sighting Notes:
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8
Equipment Checklist for Competitions
Develop a checklist of shooting equipment. These are the items you want to
make sure you have packed and ready for the competition.
9
Equipment Checklist for Competitions
Develop a checklist of shooting equipment. These are the items you want to
make sure you have packed and ready for the competition.
10
Equipment Checklist for Competitions
Develop a checklist of shooting equipment. These are the items you want to
make sure you have packed and ready for the competition.
11
Equipment Checklist for Competitions
Develop a checklist of shooting equipment. These are the items you want to
make sure you have packed and ready for the competition.
12
Date
Daily Goals and Analysis for a Shooting Session
Before Shooting
My goals and plans for this shooting session are:
After Shooting
Were my goals for this session achieved? Why or why not?
What went well and why?
What still needs work?
My ideas and plans for future sessions are:
Other comments:
13
Notes for this training session:
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14
Date
Daily Goals and Analysis for a Shooting Session
Before Shooting
My goals and plans for this shooting session are:
After Shooting
Were my goals for this session achieved? Why or why not?
What went well and why?
What still needs work?
My ideas and plans for future sessions are:
Other comments:
15
Notes for this training session:
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Date
Daily Goals and Analysis for a Shooting Session
Before Shooting
My goals and plans for this shooting session are:
After Shooting
Were my goals for this session achieved? Why or why not?
What went well and why?
What still needs work?
My ideas and plans for future sessions are:
Other comments:
17
Notes for this training session:
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Date
Daily Goals and Analysis for a Shooting Session
Before Shooting
My goals and plans for this shooting session are:
After Shooting
Were my goals for this session achieved? Why or why not?
What went well and why?
What still needs work?
My ideas and plans for future sessions are:
Other comments:
19
Notes for this training session:
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Date
Daily Goals and Analysis for a Shooting Session
Before Shooting
My goals and plans for this shooting session are:
After Shooting
Were my goals for this session achieved? Why or why not?
What went well and why?
What still needs work?
My ideas and plans for future sessions are:
Other comments:
21
Notes for this training session:
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Date
Daily Goals and Analysis for a Shooting Session
Before Shooting
My goals and plans for this shooting session are:
After Shooting
Were my goals for this session achieved? Why or why not?
What went well and why?
What still needs work?
My ideas and plans for future sessions are:
Other comments:
23
Notes for this training session:
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Date
Daily Goals and Analysis for a Shooting Session
Before Shooting
My goals and plans for this shooting session are:
After Shooting
Were my goals for this session achieved? Why or why not?
What went well and why?
What still needs work?
My ideas and plans for future sessions are:
Other comments:
25
Notes for this training session:
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Date
Daily Goals and Analysis for a Shooting Session
Before Shooting
My goals and plans for this shooting session are:
After Shooting
Were my goals for this session achieved? Why or why not?
What went well and why?
What still needs work?
My ideas and plans for future sessions are:
Other comments:
27
Notes for this training session:
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Date
Daily Goals and Analysis for a Shooting Session
Before Shooting
My goals and plans for this shooting session are:
After Shooting
Were my goals for this session achieved? Why or why not?
What went well and why?
What still needs work?
My ideas and plans for future sessions are:
Other comments:
29
Notes for this training session:
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Date
Daily Goals and Analysis for a Shooting Session
Before Shooting
My goals and plans for this shooting session are:
After Shooting
Were my goals for this session achieved? Why or why not?
What went well and why?
What still needs work?
My ideas and plans for future sessions are:
Other comments:
31
Notes for this training session:
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32
Date
Daily Goals and Analysis for a Shooting Session
Before Shooting
My goals and plans for this shooting session are:
After Shooting
Were my goals for this session achieved? Why or why not?
What went well and why?
What still needs work?
My ideas and plans for future sessions are:
Other comments:
33
Notes for this training session:
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Date
Daily Goals and Analysis for a Shooting Session
Before Shooting
My goals and plans for this shooting session are:
After Shooting
Were my goals for this session achieved? Why or why not?
What went well and why?
What still needs work?
My ideas and plans for future sessions are:
Other comments:
35
Notes for this training session:
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Date
Daily Goals and Analysis for a Shooting Session
Before Shooting
My goals and plans for this shooting session are:
After Shooting
Were my goals for this session achieved? Why or why not?
What went well and why?
What still needs work?
My ideas and plans for future sessions are:
Other comments:
37
Notes for this training session:
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38
Date
Daily Goals and Analysis for a Shooting Session
Before Shooting
My goals and plans for this shooting session are:
After Shooting
Were my goals for this session achieved? Why or why not?
What went well and why?
What still needs work?
My ideas and plans for future sessions are:
Other comments:
39
Notes for this training session:
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40
Date
Daily Goals and Analysis for a Shooting Session
Before Shooting
My goals and plans for this shooting session are:
After Shooting
Were my goals for this session achieved? Why or why not?
What went well and why?
What still needs work?
My ideas and plans for future sessions are:
Other comments:
41
Notes for this training session:
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42
Date
Daily Goals and Analysis for a Shooting Session
Before Shooting
My goals and plans for this shooting session are:
After Shooting
Were my goals for this session achieved? Why or why not?
What went well and why?
What still needs work?
My ideas and plans for future sessions are:
Other comments:
43
Notes for this training session:
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44
Date
Daily Goals and Analysis for a Shooting Session
Before Shooting
My goals and plans for this shooting session are:
After Shooting
Were my goals for this session achieved? Why or why not?
What went well and why?
What still needs work?
My ideas and plans for future sessions are:
Other comments:
45
Notes for this training session:
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46
Date
Daily Goals and Analysis for a Shooting Session
Before Shooting
My goals and plans for this shooting session are:
After Shooting
Were my goals for this session achieved? Why or why not?
What went well and why?
What still needs work?
My ideas and plans for future sessions are:
Other comments:
47
Notes for this training session:
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Date
Daily Goals and Analysis for a Shooting Session
Before Shooting
My goals and plans for this shooting session are:
After Shooting
Were my goals for this session achieved? Why or why not?
What went well and why?
What still needs work?
My ideas and plans for future sessions are:
Other comments:
49
Notes for this training session:
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Date
Daily Goals and Analysis for a Shooting Session
Before Shooting
My goals and plans for this shooting session are:
After Shooting
Were my goals for this session achieved? Why or why not?
What went well and why?
What still needs work?
My ideas and plans for future sessions are:
Other comments:
51
Notes for this training session:
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Date
Daily Goals and Analysis for a Shooting Session
Before Shooting
My goals and plans for this shooting session are:
After Shooting
Were my goals for this session achieved? Why or why not?
What went well and why?
What still needs work?
My ideas and plans for future sessions are:
Other comments:
53
Notes for this training session:
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Date
Daily Goals and Analysis for a Shooting Session
Before Shooting
My goals and plans for this shooting session are:
After Shooting
Were my goals for this session achieved? Why or why not?
What went well and why?
What still needs work?
My ideas and plans for future sessions are:
Other comments:
55
Notes for this training session:
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56
Date
Daily Goals and Analysis for a Shooting Session
Before Shooting
My goals and plans for this shooting session are:
After Shooting
Were my goals for this session achieved? Why or why not?
What went well and why?
What still needs work?
My ideas and plans for future sessions are:
Other comments:
57
Notes for this training session:
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58
Date
Daily Goals and Analysis for a Shooting Session
Before Shooting
My goals and plans for this shooting session are:
After Shooting
Were my goals for this session achieved? Why or why not?
What went well and why?
What still needs work?
My ideas and plans for future sessions are:
Other comments:
59
Notes for this training session:
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Date
Daily Goals and Analysis for a Shooting Session
Before Shooting
My goals and plans for this shooting session are:
After Shooting
Were my goals for this session achieved? Why or why not?
What went well and why?
What still needs work?
My ideas and plans for future sessions are:
Other comments:
61
Notes for this training session:
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My Training Plan
Designing a Long Term Training Plan is critical for success at major
competitions. This requires a hard, honest comparison of where you are now to
where you need to be at these competitions, followed by the development of a
detailed plan outlining how you will close the gap between your current scores
and the scores you need in order to reach your goals at that competition.
A. The major competition I am targeting (Junior Olympics, National
Championship, State Championship, etc. Include the date of the
match):
1. What outcome am I trying to accomplish at this match?
2. What score is needed to accomplish this outcome?
3. What are my current match scores in each position/event:
B. My strengths and weaknesses in Technical Skills (positions, hold, trigger
control, follow through, etc.):
1. My specific plan to improve my Technical Skills to the level required to
meet my expected performance level:
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C. My strengths and weaknesses in Tactical Skills (time management, in
matches, developing and following a shot plan, handling success,
optimizing aperture sizes, adjusting equipment properly like triggers,
etc.):
1. My specific plan to improve my Tactical Skills to the level required to
meet my expected performance level:
D. My strengths and weaknesses in Mental Skills (ability to use and control
relaxation, imagery, cue words, self talk control, attention control,
energy management, goal setting, etc.):
1. My specific plan to improve my Mental Skills to the level required to
meet my expected performance level:
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E. My strengths and weaknesses in Emotional Skills (motivation,
confidence, commitment, attitude & temperament, self image,
maturity, ability to be honest and take personal responsibility, handling
friends & family at matches, etc.):
1. My specific plan to improve my Emotional Skills to the level required to
meet my expected performance level:
F. My strengths and weaknesses in Physical Skills (stamina, strength,
flexibility, diet, effects of travel, etc.):
1. My specific plan to improve my Physical Skills to the level required to
meet my expected performance level:
65
G. My strengths and weaknesses in Equipment (rifle, pellets, shooting
clothing, accessories, etc.):
1. My specific plan to improve my Equipment to the level required to meet
my expected performance level:
H. My strengths and weaknesses in Resources (financial resources, time
available for training & matches, range availability, coaching, etc.):
1. My specific plan to improve my Resources to the level required to meet
my expected performance level:
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I. Other challenges or conflicts that affect my performance:
1. My specific plan to resolve any other challenges or conflicts that affect
my performance so that I can reach my expected performance level:
J. Designing a competition schedule for success
1. The matches I plan to compete in to prepare for my targeted
competition:
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2. Designate at least one of these matches part way through the season as
a “test match” that I will use to assess my progress
a. My test match will be:
b.
I expect to have improved to the following scores by my test
match:
Re-assess your training plan after the test match
to ensure that your plan is on track.
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Shot Plan
A. Describe your Shot Plan in detail – the steps you take during each stage.
Mental Foundation
Physical Foundation
Focus
Release
Analysis
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Shot Plan
B. Write a short version of your Shot Plan using one or two words or a
short phrase that summarizes the key elements for each stage:
Mental Foundation:
Physical Foundation:
Focus:
Release:
Analysis:
Reviewing this short version of the Shot Plan is a
great way to prepare for every shot!
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Bullseye Approach
Describe how you approach the bullseye in each position. Include your last
two breaths. Describe how far your sight picture deflects with each breath.
Prone:
Standing:
Kneeling:
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Bullseye Approach
Describe how you approach the bullseye in each position. Include your last
two breaths. Describe how far your sight picture deflects with each breath.
Prone:
Standing:
Kneeling:
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Match and Record Day Scores
Grand
Date
Match or Record Day
Prone Stand Kneel Total
Final
Total
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Match and Record Day Scores
Grand
Date
Match or Record Day
Prone Stand Kneel Total
Final
Total
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Match and Record Day Scores
Grand
Date
Match or Record Day
Prone Stand Kneel Total
Final
Total
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Match and Record Day Scores
Grand
Date
Match or Record Day
Prone Stand Kneel Total
Final
Total
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U.S. Shooting Team
Balance, Strength and Stability
Shooting Warm-Up
Modified by Dan Durben and Sommer Wood from the
program originally developed by Amber Darland for
the USA Shooting National Rifle Team
**Exercises should be performed to the
maximum extension/contraction
Static Back
Starting position: Lie on back with legs bent 90 degrees
at the knees and lower legs resting on a chair, palms of
hands up.
Action: Breathe deeply and relax. 5 minutes
Static Back Splits
Starting Position: Lie on back with both hips and knees
bent at 90 degree angles so that your lower legs are held
out as if resting on a chair.
Action: Bring knees and feet together, then spread
knees and feet apart. Repeat back and forth.
15 reps
Pullovers
Starting position: Lie on back with knees bent and feet
flat on the floor. Extend arms straight above chest and
interlace fingers.
Action: Keeping arms straight, lower hands toward
floor above your head and then back toward your waist.
Repeat back and forth. 15 reps
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Lower Spinal Floor Twist
Starting position: Lie on back with left leg straight and
resting on the floor. Bring your right knee up so that
your hip and knee are both bent at 90 degree angles.
Action: Keeping your right arm flat on the floor palm
up, grab your right knee with your left hand and pull it
across your body toward the floor and hold. Repeat on
other leg. Hold 30 seconds on each leg
Cats & Dogs
Starting Position: On hands and knees with hands under
shoulders and knees under hips.
Action: Arch back up and pull chin to chest while
breathing out. While breathing in, lower back toward
floor and raise head to look up. Repeat back and forth.
10 reps
Dog Push-Ups:
Starting Position: On hands and knees with hands
slightly forward of shoulders and wider than shoulders,
knees under hips.
Action: Bend arms, drop chest straight down between
hands and back up. Repeat up and down. 10 reps
Downward Dog
Starting position: On hands and knees with hands under
shoulders and knees under hips. Curl toes under feet.
Action: Straighten legs by lifting knees off the floor,
pressing heels toward the floor, and raising hips toward
the ceiling creating an arch. Keep thighs tight, press
chest toward legs and hold.
Hold for 30 seconds
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Kneeling Clappers:
Starting Position: Kneel with hips directly over knees,
arms straight in front of chest, palms together.
Action: Sweep arms straight back keeping them at
shoulder level as far as they will go, pinching shoulder
blades together. Then return and repeat. 20 reps
Spread Foot Squats:
Starting Position: Stand with feet slightly wider than
shoulder width.
Action: Bend knees and squat as far as comfortable,
keep shoulders over hips and knees
behind toes. 10 reps
Spread Foot Glides
Starting position: Stand and spread legs apart, as far as
you can comfortably go while keeping your toes
pointed forward. Bend over with your arms hanging
straight down.
Action: Keeping your left leg straight, bend you right
leg while gliding to the right, as if you are sitting back
into a chair. Then switch, smoothly gliding to the left
by straightening the right leg and bending the left leg.
Alternate side to side. 15 reps
Forward Hang
Starting position: Stand with feet shoulder width apart.
Action: Bend over at waist and hang, let arms and head
relax down. Hold and then roll up to starting position.
Hold 30 seconds
79
80
U.S. Shooting Team
Balance, Strength and Stability
Workout
Modified by Dan Durben and Sommer Wood from the
program originally developed by Amber Darland for
the USA Shooting National Rifle Team
**Exercises should be performed to the
maximum extension/contraction
Static Back
Starting position: Lie on back with legs bent 90 degrees
at the knees and lower legs resting on a chair, palms of
hands up.
Action: Breathe deeply and relax. 5:00 minutes
Supine Elbow Curls
Starting position: Lie on back with knees bent and feet
flat on the floor. Place knuckles on the temples of your
forehead with thumbs pointing down towards your
shoulders. Pinch your shoulder blades together to bring
your elbows to the floor.
Action: Keeping wrists straight and rotating on the
knuckles bring together and then apart down to the
floor. 30-40 reps
Pullovers
Starting position: Lie on back with knees bent and feet
flat on the floor. Extend arms straight above chest and
interlace fingers.
Action: Keeping arms straight, lower hands toward
floor above your head and then back toward your waist.
Repeat back and forth. 20 reps
81
Static Back Crunches
Starting position: Lie on back with both hips and knees
bent at 90 degree angles so that your lower legs are held
out as if resting on a chair. Place hands behind head
with elbows back. Keep your chin off your chest by
keeping your eyes focused on one spot on the ceiling
slightly behind you.
Action: Contract abdominal muscles while lifting
shoulders off the floor, then relax. Repeat up and down.
25-50 reps
Active Frog
Starting position: Lie on back with knees bent, feet flat
on the floor and the sides of the feet touching each
other.
Action: Bring knees apart toward the floor and then
back up together. Repeat back and forth. 20 reps
Ruep Kicks
Starting position: Lie on right side with both hips and
knees bent at 90 degree angles. Support your head with
your right arm, keeping your head and neck in a straight
line with your spine.
Action: Bring your left knee toward your chest, then
straighten out your left leg so that the left hip is fully
extended with foot, knee, hip and shoulder all in a
straight line. Repeat back and forth, then flip over and
repeat with the right leg. 20 reps each leg
Static Back Splits
Starting Position: Lie on back with both hips and knees
bent at 90 degree angles so that your lower legs are held
out as if resting on a chair.
Action: Bring knees and feet together, then spread
knees and feet apart. Repeat back and forth. 20 reps
82
Shoulder Bridge
Starting position: Lie on back with knees bent and feet
flat on the floor with both knees and feet at hip width.
Action: Squeeze glutes, raise hips and the lower-back
off the floor and hold. Concentrate on squeezing glutes
and keeping back relaxed. Hold for 1:00 minute
Active Shoulder Bridge
Starting position: Same as Shoulder Bridge - lie on
back with knees bent and feet flat on the floor with both
knees and feet at hip width.
Action: Squeeze glutes, raise hips and the lower-back
off the floor, then drop back down. Repeat up and
down. 20 reps
Lower Spinal Floor Twist
Starting position: Lie on back with left leg straight and
resting on the floor. Bring your right knee up so that
your hip and knee are both bent at 90 degree angles.
Action: Keeping your right arm flat on the floor palm
up, grab your right knee with your left hand and pull it
across your body toward the floor and hold. Repeat on
other leg. Hold 1:00 minute on each leg
Frog Kicks & Reverse Frog Kicks
Starting position: Lie on back with legs straight and
hands under glutes.
Action 1: Pull your knees straight to your chest, then
spread your legs apart. Keeping your legs spread apart,
straighten them out below you. Finally, bring the legs
back together to the starting position. Repeat back and
forth in a smooth motion. 20 reps
Action 2: Immediately reverse the frog kicks by first
spreading your legs apart, then pulling your knees up to
your sides, then drawing your knees together above you
chest, then straightening your legs back to the starting
position. 20 reps
83
Pelvic Tilts
Starting Position: Lie on back with knees bent and feet
flat on the floor.
Action: Keeping hips in contact with the floor, arch
lower back off floor, then press lower back into floor.
Repeat back and forth. 10 reps
Hip Lift
Starting Position: Lie on back with both hips and knees
bent at 90 degrees so that your lower legs are held out
as if resting on a chair.
Action: Place right ankle on left knee and hold. After
30 seconds lightly pull the left leg toward your chest
about 2-3 inches while pressing right knee away from
chest, then hold. Repeat with other leg. Hold 1:00
minute each leg
Flutter kicks
Starting position: Lie on back with legs out straight,
thighs tight and toes pulled back. Raise head off the
ground so you are looking at your feet.
Action: Keeping thighs tight and legs straight alternate
kicking legs up and down 6 inches above the floor. Half
way through your reps point your toes forward. 25 reps
with toes back, 25 reps with toes pointed forward
Supine Diva
Starting position: Sit upright with a slight arch in the
lower back. Place soles of feet together with knees
relaxed down. Invert the position of the right leg so that
the inside of the right leg is now resting against the
floor, the right foot is behind you, and the sole of the
left foot is on the right thigh.
Action: Lie onto back, allow right knee to come off the
floor. Once on back squeeze the right glute muscle and
hold. Reverse the directions to repeat on the other side.
Hold each side 1:00 minute
84
Kneeling Active Clock
Starting Position: Kneel with hips directly over knees,
arms relaxed by sides.
Action 1: Lift arms out in front to the 12 o’clock
position straight overhead, then back down.
Action 2: Lift arms halfway between overhead and
straight out from sides to 10 and 2 o’clock.
Action 3: Lift arms straight out from sides to 9 and 3
o’clock.
20 reps each
Kneeling Roller Coasters
Starting Position: On hands and knees walk hands out
slightly past the shoulders. Sit back toward your heels
keeping your arms stretched out and the palms of your
hands flat against the floor.
Action: The following motions should mimic a roller
coaster. Bend elbows sliding forward dipping face so
that nose skims just above floor, followed by hips.
After face passes beyond hands begin to arch body up
in a U motion, straightening your arms to raise your
chest. Lift hips while returning back to the starting
position. Repeat in a smooth motion. 10 reps
Cats & Dogs
Starting Position: On hands and knees with hands under
shoulders and knees under hips.
Action: Arch back up and pull chin to chest while
breathing out. While breathing in, lower back toward
floor and raise head to look up. Repeat back and forth.
10-15 reps
85
Hand Leg Opposite Holds
Starting position: On hands and knees with hands under
shoulders and knees under hips.
Action: Raise and straighten your right arm and left leg
simultaneously until they are both straight and parallel
with the floor and hold. Switch to left arm and right leg
and repeat. Hold for 10 seconds, 5 reps each arm/leg
Downward Dog
Starting position: On hands and knees with hands under
shoulders and knees under hips. Curl toes under feet.
Action: Straighten legs by lifting knees off the floor,
pressing heels toward the floor, and raising hips toward
the ceiling creating an arch. Keep thighs tight, press
chest toward legs and hold. Hold for 1:00 minute
Active Downward Dog
Starting position: On hands and knees with hands under
shoulders and knees under hips. Curl toes under feet.
Action: Straighten legs by lifting knees off the floor,
pressing heels toward the floor, and raising hips toward
the ceiling. Keep thighs tight and press chest toward
legs. Next, lower the knees to the floor, then come back
up. Repeat up and down. 15 reps
Kneeling Bridge
Starting position: Kneel with knees under hips and feet
with heels up and toes on the ground under heels.
Reach back and grab heels with hands so that thumbs
are inside of heels.
Action: Squeeze glutes, push hips up and forward and
hold. Hold for 1:00 minute
86
Hero Squats
Starting position: Kneel with knees under hips and feet
at hip width. Place hands on hips and sit back as close
to ankles as is comfortably possible while keeping
shoulders directly above hips. Gently arch your lower
back inward. Avoid leaning forward.
Action: Raise your hips all the way up until they are
directly over your knees, then go back down. Repeat up
and down. 20 reps
Hero Leans
Starting position: Kneel with knees under hips and feet
at hip width. Place palms on lower back with fingers
pointing down.
Action: Keeping stomach and back tight, lean back
as far as is comfortable, then come back up. 10-20
reps
Spread Foot Glides
Starting position: Stand and spread legs apart, as far as
you can comfortably go while keeping your toes
pointed forward. Bend over with your arms hanging
straight down.
Action: Keeping your left leg straight, bend you right
leg while gliding to the right, as if you are sitting back
into a chair. Then switch, smoothly gliding to the left
by straightening the right leg and bending the left leg.
Alternate side to side. 20 reps
87
Spread Foot Roller Coasters
Starting position: Stand and spread legs apart, as far as
you can comfortably go while keeping your toes
pointed forward. Bend over, walk your hands out in
front of you and spread your hands so they are slightly
wider than your shoulders.
Action: The following motions should mimic a roller
coaster. Bend elbows sliding forward dipping face so
that nose skims just above floor, followed by hips.
After face passes beyond hands begin to arch body up
in a U motion, straightening your arms to raise your
chest. Return to the starting position by lifting the hips
into the air and shifting weight back toward your feet.
Repeat in a smooth motion. 10-20 reps
Static Lunges
Starting position: Stand with hands behind head. Place
right leg out in front of you and left leg behind you,
keeping your feet in line with each other.
Action: Bend both knees allowing your left leg to drop
straight down toward the floor. Next, raise back up
straightening legs. Repeat up and down. Switch legs
and repeat. 20-40 reps each leg
Roller Coasters
Starting position: Stand with feet straight and shoulder
width apart. Bend over and walk your hands out just
past your shoulders.
Action: The following motions should mimic a roller
coaster. Bend elbows sliding forward dipping face so
that nose skims just above floor, followed by hips.
After face passes beyond hands begin to arch body up
in a U motion, straightening your arms to raise your
chest. Return to the starting position by lifting the hips
into the air and shifting weight back toward your feet.
Repeat in a smooth motion. 10-15 reps
88
Bear Crawl
Starting position: On hands and feet.
Action: Crawl forward by first bringing your right
hand and left leg forward, then your left hand and
right leg. Keep your back flat and your knees
under your body in line with your hips. 10 steps
each leg
Inchworms
Starting position: Stand with feet hip width apart. Keep
legs straight and bend over at the waist and reach out
until your hands are flat on the floor.
Action: Keeping your legs straight, walk your hands out
in front of you as far as comfortable. Next, keeping legs
straight, use your toes to “inch” your legs up to your
hands pressing heel towards floor with each step. 5-8
reps
Air Bench
Starting position: As if sitting in a chair, stand with
back against walk so that knees are bent at a 90 degree
angle and thighs are parallel with the floor. Make sure
that knees do not go past ankles.
Action: Keep weight on heels, press lower back into the
wall and hold. Hold 1:00 minute
Standing Stork Walk
Starting position: Stand with hands behind head,
Action: Pull left knee up to a 90 degree angle keeping
foot under knee. Point toe towards floor, then lower leg
back to starting position. Repeat with other leg. 20 reps
each leg
89
Cats & Dogs (Repeat)
Starting Position: On hands and knees with hands under
shoulders and knees under hips.
Action: Arch back up and pull chin to chest while
breathing out. While breathing in, lower back toward
floor and raise head to look up. Repeat back and forth.
10-15 reps
Forward Hang
Starting position: Stand with feet shoulder width apart.
Action: Bend over at waist and hang, let arms and head
relax down. Hold and then roll up to starting position.
Hold 30 seconds
90
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Journal Provided by:
Civilian Marksmanship Program
P.O. Box 576
Port Clinton, OH 43452-0576
Phone 419-635-2141
CMP Program Information at www.odcmp.com
CMP Online Magazine at www.odcmp.org
On The Mark, the CMP Magazine for Coaches and Junior
Shooters is online at http://www.odcmp.com/OTM.htm