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Pistol Shooting

Introduction to Pistol Shooting (for new and beginning shooters) 

  • Confidence, by Assistant National Junior Pistol Coach Eric Pueppke.  USA Shooting News, September/October 2010.  "You may be confident, but do you really believe in yourself?"  As you develop into an elite pistol shooter, don't let your confidence lag behind. 
  • Common Mistakes of Junior Shooters, by Assistant National Junior Pistol Coach Steve Faught.  USA Shooting News, September/October 2011.  Take the time to develop the fundamentals such as natural point of aim and grip and trigger placement before you advance to the next level.

  • Planning for Your Match, by National Pistol Coach Sergey Luzov.  USA Shooting News, November/December 2011.  Do you know your competition and training schedule?  What about fitness needs before a match?  Do you have a pre-match strategy?  This article will help you identify things to take care of before shooting a match.

 

Pistol Equipment

  •  Grip Fitting 101, by SFC Richard Merrill, USAMU International Pistol Armorer.  USA Shooting News, January/February 2009.  A first article of a series on how-to create a custom fit on the grip on a precision pistol.  

  • Grip Fitting 103, by SFC Richard Merrill, USAMU International Pistol Armorer.  USA Shooting News, July/August 2009.  A how-to on custom fitting the grip on a precision pistol.

  • Grip Fitting 104, by SFC Richard Merrill, USAMU International Pistol Armorer.  USA Shooting News, September/October 2009.  The next steps in a how-to on custom fitting grips on precision pistols.

  • Care and Feeding of Your New Airgun, by Scott Pilkington.  USA Shooting News, November/December 2009.  Congratulations on the purchase of a new airgun!  This article will help you learn best practices to keep your airgun in top shape and ensure accuracy.

  • Grip & Gripping, by Assistant National Pistol Coach Vladimir Chichkov.  USA Shooting News, March/April 2011.  This article examines idea why a shooter should adjust his/her grip and principles he/she will need to follow to make the necessary changes.

Pistol Training

  • The Lateral Dumbbell Raise for Improving the Pistol Hold, by Jonathan Carlock, USOC Strength and Conditioning Coach.  USA Shooting News, July/August 2009.  Description of a practical exercise for strengthening the arm and improving the pistol shooter’s hold and ability to perform.

  • Pistol Dry Fire Training, by SFC Keith Sanderson, 2008 Olympian.  USA Shooting News, September/October 2009.  How to establish a dry fire program as part of a high performance pistol training plan.

  • Posture and Position, by Assistant National Pistol Coach Vladimir Chichkov.  USA Shooting News, November/December 2010.  Your posture and the position of your body/feet are two very important elements in the pistol discipline.  From establishing a solid foundation to the position of the eyes, this article will help you develop a solid base for success.

  • Isometric Training & Pistol Shooting, by Assistant National Pistol Coach Vladimir Chichkov.  USA Shooting News, May/June 2011.  Lifting weight is a good way to build overall strength, but consider also training your isometric (muscular work without movement) strength.  This article offers drills to perform that can help improve your grip and hold through isometrics.

Precision Pistol (Men's/Women's 10m Air Pistol, Men's 50m Free Pistol)

  • Holding an Area, by Teresa Meyer, Pistol National Development Team.  USA Shooting News, July/August 2010.  A discussion of the various sight pictures used in pistol events.

  • The Intricacies of Precision Shooting, by Ray Arredondo.  USA Shooting News, May/June 2010.  This article illustrates various methods of assuming shooting positions in the precision stages of an event.

 

Dynamic Pistol (Women's 25m Sport Pistol & Men's 25m Rapid Fire Pistol)

  • Pistol Lifts, by SFC Keith Sanderson, U.S. Army World Class Athlete Program.  USA Shooting News, January/February 2010.  An explanation of the pistol lift in dynamic events such as Men's 25m Rapid Fire Pistol and Women's 25m Sport Pistol.

  • Lift, Aiming and Trigger Pull, by Assistant National Pistol Coach Vladimir Chichkov.  USA Shooting News, July/August 2011.  Chichkov's personal recipe for success in dynamic pistol events such as Men's 25m Rapid Fire Pistol.  This article addresses the two phases of the lift, aiming and consistent trigger work.

  • Rapid Fire Shooting Journal courtesy of Vladimir Chichkov & Pardini USA LLC.

 

Videos

 

  Pistol Strength and Conditioning (by Samantha Ray, Upright Athlete)

For tutorial videos please click on the heading in each section below.

  • Shoulder CARs: Start with your arm down by your side. Begin to lift your arm up and across your body with your palm facing forward. Once reaching shoulder height approximately (or you cannot lift any further), begin to bring your arm overhead by your ear with your palm facing in. Try to keep your arm as close to your ear (without moving your head) as possible. Slowly turn your palm outward as you reach behind yourself, eventually turning your palm to the ground, and then rotating your palm outward as you reach your side. This should not be painful at any point. If so, modify by decreasing range of motion in that direction. Reverse directions by extending your shoulder and pushing your palm upward until you cannot move any further. Then begin to externally rotate your shoulder and face your palm outward as your arm lift by to the overhead position by your ear (with palm facing inward). Bring your arm down and across your body with your palm up. Ending by your side with your palm in. Repeat as directed.

 

  • Shoulder Blade CARs (Controlled Articular Rotations): Start by shrugging your shoulders up to your ears. Slowly bring your shoulders forward and down as far as you can. Reverse by lifting your shoulders back up to your ears and then squeeze your shoulder blades together and pull them down along your back (setting your shoulder blades in a stable position). Repeat as directed.

 

  • Band Pull Aparts: Start by holding a taut band out in front of you with your elbows straight and shoulders at a 90 degree angle. Set your shoulder blades down and back. Start to pull the band apart as your squeeze your shoulder blades together. Do not let your shoulders shrug up to your ears. Slowly allow the band to come back together to starting position. Repeat as directed.

 

  • Ys: Start by holding a taut band between your hands. One hand should be down by your side and remain there. The other hand should slowly start to pull the band apart, keeping your elbow straight and shoulder blade down and back. You should be going up into a Y position with your thumb facing up. Slowly return to starting position. Repeat as directed.

 

  • Isometric Shoulder External Rotation at neutral: Start with your shoulder against the wall and elbow at 90 degrees. Set your shoulder blade down and back. Slowly behind to press your hand into the wall and hold for 10 seconds. Relax. Repeat as directed.

 

  • Isometric Shoulder Flexion at neutral: Start facing the wall with your elbow at 90 degrees. Make a fist. Set your shoulder blade down and back. Slowly begin to push your fist into the wall. Hold for 10 seconds. Relax. Repeat as directed.

 

  • Isometric Shoulder Extension at neutral: Start with your back to the wall and elbow at 90 degrees. Set your shoulder blade down and back.Slowly start to push the back of your arm into the wall. Hold for 10 seconds. Relax. Repeat as directed.

 

  • Banded Shoulder External Rotation Wall Walks 90/90: Start facing the wall with the band between your hands/wrists. Bring your shoulders up to 90 degrees and elbows at 90 degrees; place your forearms against the wall. Set your shoulder blades down and back. Maintain parallel forearms as you slowly “walk” up the wall arm by arm. Keep your shoulders down and back. Slowly return to starting position once you cannot go any further in proper position. Repeat as directed.

 

  • Banded Shoulder External Rotation Wall Outs at 90/90: Start with your shoulder blade set down and back, shoulder at 90 degrees, and elbow at 90 degrees. Holding the taut band in this position, slowly walk away from the band’s connection (making the band more taut as you walk away). Do not let your hand or elbow go forward (stay at 90/90). Walk back to starting position once you can no longer maintain that hold. Repeat as directed.

 

  • Banded Shoulder External Rotation Wall Outs at neutral: Start with your shoulder blade set down and back, shoulder at 0 degrees, and elbow at 90 degrees. Holding the taut band in this position, slowly walk away from the band’s connection (making the band more taut as you walk away). Do not let your hand go forward (maintain elbow by your side with hand directly in line with your elbow). Walk back to starting position once you can no longer maintain that hold. Repeat as directed.

 

  • Shoulder Abduction Pistol Hold/Eccentric: Start in your shooting stance with a band in hand (use your foot to determine the amount of resistance). Set your shoulder blade down and back. Lift up to 90 degrees, hold for 3-5 seconds, and then slowly lower your hand back down by your side. Repeat as directed.

 

  • Shoulder External Rotation at Neutral: Start with a band in hand, shoulder in neutral, and elbow at 90 degrees. Set your shoulder blade down and back. Slowly start to externally rotate your shoulder, pulling the band away from the connection. Keep your elbow by your side. Return to starting position. Repeat as directed.

 

  • Shoulder External Rotation at 90/90: Start with a band in hand, shoulder at 90 degrees of abduction, and elbow at 90 degrees. Set your shoulder blade down and back. Slowly start to externally rotate your shoulder, pulling the band away from the connection. Keep your elbow and shoulder at 90 degrees of flexion and abduction respectively. Return to starting position. Repeat as directed.

 

  • Banded Shoulder External Rotation Isometrics: Start with a band between your hands/wrists. Set your shoulder blades down and back. Externally rotate both shoulders until the band is taut and hold at your maximum active range of motion. Hold for 10 seconds. Relax. Repeat as directed.

 

  • Side Plank: Start on your side with one hand on the ground, hips stacked, and feet stacked. Lift your body up and try to maintain a straight line through your torso and lower body. Hold for 15-30seconds. Relax. Repeat as directed. You can also choose to lift your top leg up during this hold for an additional challenge.

 

  • Serratus Punches in Push-Up Position: Starting in push-up position, slowly let your shoulder blades come together (without your stomach/hips sinking to the floor). Then push up through the center of your shoulder blades. Keep your elbows straight throughout the exercise. Repeat as directed.

 

  • Serratus Punches in Quadruped Position: Starting in quadruped (all four) position, slowly let your shoulder blades come together (without your stomach/hips sinking to the floor). Then push up through the center of your shoulder blades. Keep your elbows straight throughout the exercise. Repeat as directed.

 

  • Shoulder Abduction Wall Circles: Start with one shoulder at 90 degrees of abduction (in a shooting position next to the wall). Set shoulder blades down and back. Using a small ball, slowly start to make small circles in a clockwise and counter-clockwise direction. Repeat as directed.

 

  • Snow Angels on Foam Roller: Start by laying on the foam roller parallel to your spine. Make sure your shoulder blades are set down and back. Slowly start to make snow angels, keeping your elbows as close to the ground as you can. Go up as high as you can. Hold for 3-5 seconds where you feel the most stretch through your chest. Return to starting position. Repeat as directed. You may also hold the stretch for 2 minutes at a time to maximize the stretch.

 

  • Thoracic Extension Crunches on Foam Roller: Start by laying on the foam roller perpendicular to your body. The foam roller shoulder start right below your shoulder blades (on your thoracic spine). Slowly let yourself lean backward over the foam roller (keeping your hips on the ground). Then crunch up. Repeat as directed. You may change the position of the foam roller to effect different thoracic segments (do not crunch over the lumbar spine).

 

 

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