After understanding the importance of training, the time has come to put the theory aside and see in practice what can be done to prepare and make a difference on the field and on race days, thanks also to the advice of Prof. Fabio Partigiani, athletic coach of the Italian Team and support for the realization of this guide.
WHAT TO TRAIN ON
Shattering a target requires preparation on multiple fronts. In addition to focusing on the technique of shooting, certainly fundamental, it is important to take care of the smallest details both physical and mental training with adequate preparation throughout the year. For this to happen, it is necessary to plan training sessions in such a way as to develop motor skills, both coordinating and conditional. So:
- Stamina. As an aerobic sport, to know how to manage the heart rate it is essential to perform a long activity over time at low intensity (running, swimming, biking, cross-country skiing). The important thing is to have the heart rate between 120/130 bpr (beats per minute), ideal not to generate agitation or fatigue in the athlete.
- Strength. Let's not talk about becoming heavyweights, but lifting the shotgun implies a musculature ready to support the weight of the shotgun and the multiple movements that must be performed when you go to aim. During a race, in fact, the same minimum action is repeated 100-125 times. In order not to feel the arms heavy it becomes important, therefore, to train the resistant force (many repetitions with little load) with 12/15 repetitions at 50% of its maximum.
- Balance. Being a static sport it is important that the shooter has a correct position on the platform. This is because following the clay pigeon requires stability, even during the movement deriving from the action of aiming. Using a fitball or the bosu you develop these skills, especially training the abdominal part (core stability) fundamental in the rotation of the torso.
- Eye-hand coordination. You then have to get used to following a moving object with your eyes, as if it were a clay pigeon, coordinating sight and dexterity and approaching the distance between stimulus and response. The tennis balls, introduced to the world of shooting by Fabio Partigiani himself, improve concentration and visual attention.
- Speed. The jump of the rope, performed in ever longer repetitions (the first from 10 seconds for 4-5 series up to the minute for 4-5 series), favors the speed of execution of the movements. At the same time, performing this exercise improves concentration and attention.
- Breathing. Inspiration and exhalation allow you to manage stress and give peace of mind in the most difficult moments. Taking air, taking two or three slow breaths, managing the thoracic and diaphragmatic phases reduce agitation and anxiety, especially in the decisive targets.
After talking about the motor skills to be developed, it is good to know when is the best time to include them in the annual programming. We have three important periods: preparatory, competitive and transitional.
The preparatory period runs from November to February. In these months the foundations are laid for the construction of the shape of the athlete who will have to support him during the competitions. It is the most important period from a physical point of view. In this period of time the shotgun can be set aside, or sometimes embraced for the pleasure of reliving the feeling of being shot.
The competitive period, which lasts from March to September, coincides with the period of the races and it is therefore much more important to work on the technique. Physical preparation must not be abandoned. In this way, sessions will be held to maintain the motor skills developed in the previous period.
The third period, defined as a transition period, is the one that precedes the beginning of the new season. It is very important because the athlete has to recharge his body stressed by the season just ended. Activities completely different from shooting must be carried out. We recommend several sports such as tennis, five-a-side football, volleyball, table tennis and paddle tennis.
TO CONCLUDE
A continuous and multi-faceted training is the basis of success but also a source of satisfaction, especially at the end of each training or competition when certain results come, the result of a long and tiring previous work.
The result is that it does not necessarily mean victory but that continuous progress has been made, always aimed at improvement, also thanks to the help of our chokes and the upcoming suggestions relating to nutrition and mental preparation.
Again, a big thank you to Fabio Partigiani, met during the third stage of the World Cup in Lonato d/G (Brescia), FITAV athletic trainer and friend of Gemini.
To learn more about the topics covered or for a consultation below, find the email address to contact him: fabio.partigiani@hotmail.it