Fitness in archery is key to becoming a top performing archer.

Warming up helps prepare your body for aerobic activity. A warmup gradually revs up your cardiovascular system by raising your body temperature and increasing blood flow to your muscles. Warming up may also help reduce muscle soreness and lessen your risk of injury.

Cooling down after your workout allows for a gradual recovery of pre-exercise heart rate and blood pressure. Cooling down may be most important for competitive endurance athletes, such as marathoners, because it helps regulate blood flow.

At tournaments, and even when practicing, stance and posture are two components that are essential to performance. To perfect the stance and posture archers will need to develop their core strength. 

There are specific exercises that have been developed for the core muscles that will allow the archer to build on their core strength. These exercises used in conjunction with an upper body workout will ensure that the archer develops an overall personal fitness that will see an increase in stamina and promote a competitive edge during all day tournaments.

I would encourage all archers to visit the NHS site on posture which provides links to establishing good posture through core muscle exercises.

For upper body or general fitness exercises please take a look at Fitness Blender who provide free full length workout videos.