Shooter-Specific Fitness Programs

Training Structure

• Small group sessions (approx. 4 to 8 students) led by fitness instructors.
• 2 to 3 sessions per week synchronized with shooting practice slots.
• General oversight to ensure safety during exercises.

Drills & Equipment

• 10 to 15 minute cardio warm up on standard treadmills or static cycling.
• Core and stability work including planks and bodyweight squats on foam mats.
• Upper body strengthening using push ups and wall mounted pull up bars.
• Shared access to battle ropes for shoulder endurance and balance boards.
• Guided post session cool down stretching for neck, lower back, and hamstrings.

Advanced Coaching Format

• Semi private coaching (1 to 3 students) or integrated sessions with senior coaches.
• Focus on shooting specific muscle isolation for deltoids, trapezius, and forearms.
• Periodic assessment of hold times and core stability metrics.

Specialized Performance Drills

• High intensity battle rope intervals mixed with static hold drills.
• Heart rate modulation training to simulate match pressure aiming.
• Fine motor strengthening routines for wrist and grip stability.
• Proprioception training on wobble boards to enhance postural sway control.

Equipment & Recovery

• Use of heavy bags for impact resistance training and shoulder stability.
• Detailed stretching routines targeting asymmetrical back tightness common in shooters.
• Priority access to fitness zones during peak training hours.