Pistol Shooting Warm Up by the French Shooting Federation

The French Shooting Federation publishes great resources for shooters in French, among which is this warm up routine that I do before each session.

This is just a translation of the exercises in this great poster. All credit goes to FFTIR! By the way, the two shooters in these pictures are French champions Mathilde Lamolle and Édouard Dortomb.

Use the table of contents as your guide once you learn the exercises.

General Warm Up

The objective here is to wake up your body (muscles and articulations) and get the blood going. Warming up will help your coordination, proprioception, and concentration.

Everything is done slowly. From toes to head.

Run in place for 1 to 2 minutes

Ankle circles, 15 in each direction and foot

Knee circles, 20 in each direction

Knee raises, 10 each alternating legs

Hip rotations, 20 in each direction

Trunk:

Trunk rotations, 15 each side alternating

Trunk inclinations, 15 each side alternating

Back and Shoulders:

Raise each shoulder then both at the same time, 10 times the three of them

Bring shoulders to the back and front, 15 times both

Rotate both shoulders, 15 times in each direction

Neck:

Slow neck forwards and backwards (“yes”), 10 times each

Slow neck to each side (“no”), 10 times each

Slow neck lateral bends, 10 times each

Straight arm circles (tight to wide), 10 in each direction

Elbow on palm rotations, 10 each

The arm that turns goes under the arm that holds the elbow and back.

Wrists and hands:

Wrist rotations with clamped hands, 10 each direction

Fast hands open and close, 10 each

Specific warm up

Focus on internal sensations to progressively activate muscle groups that participate in shooting.

15 holds of 15 seconds, alternate both arms

You can also do it with your eyes closed.

Dry fire for specific discipline

This you have to develop with your own experience and adapt to the discipline (precision, rapid fire…).

Mental warm up

Visualization, read journal and notes. You can also do it at the same time you do the physical warm up.

My extras

On top of the physical exercises included in this warm up routine, I like to do four more forearm warm up exercises, because they are injury prone. I came up with this part of the routine before learning about the French Federation warm up, so they are probably not necessary, but I still like to do them.

Fists up and down, palms down, 10 each direction

Elbows to your body, forearms parallel to the ground, closed fist with palm side facing down. Then raise and lower your fists without moving your arms.

Fists up and down, palms to the side, 10 each direction

Elbows to your body, forearms parallel to the ground, closed fist with palm side facing towards each other. Then raise and lower your fists without moving your arms.

Forearm pronations palms up, 10

Elbows to your body, forearms parallel to the ground, palms down. Then rotate your hands so that they end up facing up and back.

Forearm supinations palms to the back, 10

Arms slack down the sides of your body, palms facing back. Then turn hands away from your body.

And yours?

What are your favorite warm up routines and exercises? Leave a comment to help everybody learn more.

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