When an arrow is shot, there is an emotional reaction to the result on the target.
Every archer has a Happy Zone –> when the target result is kinda good enough so you get a little smile inside and tell yourself that YES I can do this.
You will know what is outside the zone when it feels somewhere between…
–> being so amazing that you get over confident and then start calculating your new score if you keep hitting the target like you just did… but forget that you still have another arrow to shoot before the clock runs out…
–> being so outside something acceptable that you want a time machine to go back and redo all your training sessions during the last month because if you had just done something differently then that arrow would have gone in where it was supposed to go…
Among other things, mental training involves keeping emotions in check while performing. This means NOT getting too happy or too sad regarding the result of each arrow. An example would be hitting two very good shots then over-thinking the third. Or having a first bad shot and then having your reaction destroy the whole round.
In order to work on managing these emotional reactions, I created The Happy Zone Game.
- declare (to the group or yourself) what result per arrow makes you ‘happy’
- this Happy Zone can start with a colour or ring… it does not matter which one when you begin
- shoot your arrows
- any arrow within your Happy Zone stays in the target
- pull out any arrows outside the Happy Zone
- shoot any arrows that you pulled
- maybe you will have only one arrow needing to be shot
- this creates an added challenge / frustration / accomplishment when you get it in!
- this is also very good training for one arrow shoot offs
- maybe you will have only one arrow needing to be shot
- REPEAT shooting and pulling until all arrows are in your Happy Zone
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- when you make 3/3 or 6/6 then acknowledge the moment and be happy with what you have accomplished.
- this builds your confidence as an archer because you are seeing real PROOF of what you can do!
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- declare a smaller Happy Zone and start a new round
- example –> if you chose red (which includes 7&8) then the next round have 8 or better, then go yellow, then go 9, then go 10, then go X, then inside/out
- REPEAT with smaller declared zones until end of session
- maybe you stay in one zone for the whole session which of course it OK but you can also start with just trying to hit the target face anywhere (which is how I started when I created this game because that was my Happy Zone when I moved from 40cm to a tri-spot)
- any progression – no matter how small – is still progression
ADAPTIONS –> number of arrows, target sizes, timers, distances…
The Happy Zone Game was created because I coached a very special group of archers with multiple bow types, skill levels and multiple Happy Zones. This allowed everyone to be on the line together but still accomplish a tailored training session.
Learning to accept results while still trying to do your best is key to keeping emotional stability during performance. There will be amazing arrows that found the centre. There will also be arrows that should have gone in but didn’t. Aim for the centre. Keep aiming for the centre no matter what happens. You will find your Happy Zone.
FYI I will be adding more Archery Games for those interested in learning how to train with a little more fun.
Kelea Quinn 