Bow International

HIT THE RIGHT NOTE

How German pro Michelle Kroppen keeps track of things

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So you want to be good at this archery lark, right? You are making notes, yes? On every aspect of your training? If you aren't, you may be missing a cornerston­e of elite training.

Recording score data digitally on a smartphone app has some advantages, particular­ly in terms of being able to track scores across time, but requires you to maintain a charged battery on the range, plus opening up the possibilit­y of distractio­n from training (see Bow 138). It's worth noting that most elite archers still use good old-fashioned pen and paper; some scientists have argued that the very act of physically writing locks informatio­n better into the brain.

Michelle Kroppen, now a solid fixture on the German national recurve team, finished 2019 ranked tenth in the world. In 2018, together with Elena Richter and Lisa Unruh, the 22-year-old Berliner from Berlin secured the team world title in Yankton / USA. In 2019, she took a silver medal in the individual competitio­n at the World Cup in Salt Lake City, and a team silver at the Antalya World Cup. She was part of the same team that secured the first German women's team qualificat­ion to an Olympics for twenty years – and also managed a fourth place individual finish at the same tournament.

Kroppen has been shooting for 14 years, and in addition to her coaches, her shooting notebooks with all the data, analysis and solutions used has always been an important guide on the way to the very top of the sport. She tells us what goes into hers.

START FRESH

Every year at the beginning of the season Michelle starts with a new shooting book. This is where the athlete begins to record all the important details about her current equipment. Previously, she tended to use the same gear as her teammates, but that changed in 2018. "Last year I decided I have to find my own thing, my own bow setup, technique, whatever works best for me.”

THE BOW: DETAILS

Michelle Kroppen has two competitio­n bows, and notes all the details of the two sports bows in her shooting book. Everything. This informatio­n includes, for example: bracing height, the nock point elevation, tiller, the measured poundage, button settings and also the stabiliser­s used with length and weight informatio­n. An additional page remains free after the entry for notes on the material changes that occur within the season. You may think you know how your bow is setup, but

could you tell someone exactly?

THE ARROWS

Next, Michelle reserves a page of the shooting book for her arrow data. Here she notes the shaft type, the spine, the length of the arrow and all important informatio­n about the individual components such as the point type used, the exact point weights, the vanes Ultimately, these notes ensure that all settings remain reproducib­le at all times. If changes are made and things don't go so well, Michelle can check the old settings again.

Another page of the book is used for the sight mark settings for both bows.

TECHNIQUE

Michelle describes the shooting process in the shooting book with all the details of her technical elements. She uses this descriptio­n to help with the "ideomotor training", in which the shooting technique is trained and consolidat­ed through the pure presentati­on of the technique. (This is a refinement of the technique usually known as visualisat­ion). She developed the descriptio­n of the shooting technique with her sports psychologi­st and national coach. The transcript is extremely important for ideomotor training. "There is no better place to describe my shooting technique than the shooting book that I always carry in my quiver," says Michelle.

TRAINING SESSIONS

Michelle documents every training session in the shooting book with these details: date, time, distance, type of target face (e.g. 122cm face, blank bale), arrows per end, and total number of arrows. She is also careful to record the specific content of the training

session, e.g. interval training, technique training, performanc­e control, and the results of any performanc­e reviews. “If I notice anything while shooting, I also put it on the documentat­ion page of the training. In this way I can trace back what was important during the past week when the technology was being implemente­d,” explains Michelle. Weeks or even months later, Michelle can track exactly how many arrows she has dedicated under which conditions to a specific training content of the training day.

While some other athletes also use drawings for documentat­ion, Michelle limits herself to words and uses tips from coaches that are sometimes written down in analogies, such as making sure of a “stable position that is firmly anchored to the ground like a tree”.

“YOU MAY THINK YOU KNOW HOW YOUR BOW IS SETUP, BUT COULD YOU TELL SOMEONE EXACTLY?"

COMPETITIO­N

Michelle always starts to register competitio­ns on a new page in the shooting book. It notes the results of each arrow, the qualifying round and the matches. Michelle later analyses her notes and checks whether there are any notable arrow series. “Sometimes special pressure situations become visible here, and after the analysis I can start to develop strategies for future competitio­ns to deal with certain situations more routinely,” explains Michelle.

KEEPING ON TRACK

A further section of the book contains motivation: “Sometimes it is quotes, sayings or lyrics that build me up, motivate me or give me a real boost. I write all the things that are good for me in my shooting book", reveals Michelle. "This also includes the score sheets of my greatest successes, which I look at from time to time and which can really push me!"

So shooting books, training diaries, or whatever you want to call them serve many purposes. Ultimately, the content of the shooting books is as individual as the athletes who run them. But these athletes later benefit from their self-developed solutions, which are noted down and can be called up at the crucial moments. With archery, there is no place to hide, but maintainin­g careful notes on exactly how you are doing is critical to seeing things exactly as they are.

 ??  ?? Michelle Kroppen
Michelle Kroppen
 ??  ??
 ??  ?? Any kind of notebook will work, most archers use the Moleskine type that closes with a band.
Any kind of notebook will work, most archers use the Moleskine type that closes with a band.

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