Archery Training for World Games 2025 — Your Complete 12-Week Prep Plan

Chengdu 2025 has arrived and passed, but if you’re serious about archery training for future World Games, this friendly guide provides timeless insights. It lays out a step-by-step plan from your first practice through to match-day routines. Whether you shoot recurve, compound or barebow, you’ll discover drills, conditioning, nutrition tips and gear that can help you prepare confidently for major events like this.

Quick Facts: What, When, Where?

Get oriented quickly. The World Games 2025 in Chengdu, China hosted the biggest field and compound archery event outside the Olympics. Here are the essentials:

• Event & Discipline: The World Games 2025 hosted archery competitions in two disciplines: field archery (recurve and barebow) and target archery (compound). There were seven events in total — three for compound (men, women and mixed team) and two each for recurve and barebow. For more details, check the World Archery beginner’s guide.
• Dates: The Games ran from 7–17 August 2025; archery competitions stretched from 7–16 August 2025. The full schedule included compound qualifying on 7 August, eliminations and mixed team finals on 8 August, compound finals on 9 August, recurve events on 11–13 August, and barebow events on 14–16 August. See the official schedule on The World Games site.
• Venue: All archery events took place at Qinglong Lake Park east of Chengdu’s city centre, with field finals held on the lake’s water-side course.
• Events & Targets: Compound archers shot 72-arrow qualification rounds at 50 metres with 80-cm targets, followed by head-to-head matches over 15 (individual) or 16 (mixed team) arrows. Recurve and barebow archers shot field courses of marked and unmarked targets set at varying distances, heights and angles; they navigated 12 marked and 12 unmarked targets in qualification, then sudden-death pools and semifinals.
• Quota Places: Only 100 archers qualified — 48 spots for field archery and 52 for compound target events.

Why Preparation Was Key?

Many qualification events occurred in 2024 and early 2025, and the final entry deadline was 10 June 2025. Building a foundation early gave athletes time to peak for qualifiers and adapt to any equipment changes.

What Was the World Games Archery Format?

Understanding the format helped shape training. The World Games mixed target archery for compound bows and field archery for recurve and barebow bows.

Compound Target Archery

Compound archers competed over 50 metres at 80 cm multi-ringed targets. Qualification consisted of 72 arrows shot for total score. Then the top seeds entered head-to-head matchplay. World Archery described the format this way: “Competition has two phases: qualification … and matchplay”. Individual matches were decided over 15 arrows, while mixed team matches were 16 arrows. This format rewarded both consistency and the ability to perform under pressure.

Field Archery for Recurve & Barebow

Recurve and barebow archers navigated outdoor courses with targets of different sizes set at distances between 5 and 60 metres. Each course included 12 marked targets and 12 unmarked targets where distances must be judged. After qualification, archers entered shoot-up eliminations in sudden-death pools; winners proceeded to semifinals and finals, with matches decided over six marked targets or fewer. Varying terrain and angles demanded balance, footwork and mental adaptability.

Who Could Qualify and How?

Quota Overview

The World Games allocated just 100 spots — 48 for field archery (recurve/barebow) and 52 for compound target.

Field Archery Qualification

• Total Spots: 48 (12 each for recurve men, recurve women, barebow men and barebow women).
• Allocation: One spot went to host nation China; one to the 2024 World Archery Field Champion; the remaining ten spots per category went to the top 10 athletes in the final ranking at the 2024 World Archery Field Championships.
• Reallocation: If any national federation declined a place, it was reallocated down the ranking list.
• Key Date: The 2024 World Archery Field Championships in Lac La Biche, Canada (16–22 September 2024) decided all field quotas. Final entries had to be confirmed by 10 June 2025.

Target (Compound) Qualification

• Total Spots: 52 (26 compound men and 26 compound women).
• Allocation: One spot was reserved for host China, one for a para-athlete from China, 10 spots from the world ranking list (as of 7 April 2025), 13 spots from continental qualifiers (3 each at European, Asian and Pan-American events and 2 each at African and Oceanian qualifiers), and one spot for the winners of the compound open event at the Paris 2024 Paralympics.
• Mixed Team: Any nation qualifying at least one man and one woman automatically got a mixed team spot.
• Deadlines: Continental qualifiers finished by 30 March 2025; world ranking allocation occurred on 7 April 2025; final entries closed on 10 June 2025.

Why You Should Plan Early

Because quotas were limited, a strong run at the 2024–2025 qualifiers was essential. Training systematically — building technique, strength and mental resilience — increased odds of earning a coveted spot.

The 12-Week Training Plan (Beginner → Pro)

This 12-week program gradually increases volume and intensity. Feel free to adjust distances based on your discipline (e.g., shorter distances for recurve & barebow). Aim for three to five practice sessions per week and listen to your body — rest and recovery are as important as shooting.

Weeks 1–4: Base & Technique

• Sessions: Shoot three times per week at comfortable distances (e.g., 18 m for recurve, 30 m for compound). Focus on your stance, grip, anchor and release.
• Volume: 60–80 arrows per session. Quality over quantity.
• Strength & Mobility: Twice weekly: pull rows (3×8), face pulls (3×12) and dead bugs (3×10). Add shoulder and hip mobility work with resistance bands.
• Rest: At least two complete rest days per week. Use one for journaling and reflecting on what you learned.
• Marker: By week 4 you should achieve consistent three-arrow groups at practice distance.

Weeks 5–8: Build & Adapt

• Sessions: Increase to four sessions per week. Introduce varied distances: add a field course or change target sizes to mimic competition.
• Volume: 80–120 arrows per session.
• Match Simulation: Begin 15-arrow match drills under timed conditions to practise pacing. Use a stopwatch or smartphone.
• Footwork & Agility: Once per week, perform ladder drills (see gear recommendations) to improve balance and coordination, essential for field archery.
• Strength: Maintain twice-weekly strength sessions; increase loads gradually. Emphasise single-leg balance and core stability.
• Marker: By week 8 your match simulation scores should meet or surpass your current average.

Weeks 9–11: Sharpen & Pressure

• Sessions: Maintain four sessions per week but reduce overall arrows to avoid fatigue. Emphasise quality and mental routines.
• Pressure Drills: Simulate competitions: time every shot (40 seconds), compete against a training partner, or impose consequences (e.g., buy coffee if you miss a shot). Practice re-setting after a bad arrow.
• Field Loops: For recurve/barebow, do mock courses with uphill, downhill and side-hill shots. Record how you adjust your stance.
• Taper Strength: Maintain mobility and light strength work; avoid heavy lifts.
• Marker: Aim for consistent match scores under pressure; identify any weak scenarios (wind, nerves) and address them.

Week 12: Taper & Compete

• Sessions: Two light shooting sessions focusing on confidence. Visualize perfect shots before you shoot.
• Equipment Check: Inspect strings, arrows and bow; ensure you have spare nocks, points and serving thread.
• Travel Prep: Pack gear early, practice with your travel case, and acclimatize your sleep schedule to Chengdu time.
• Rest & Mental Prep: Sleep 8–9 hours, practise breathing exercises and meditate. Use your Event Journal to recall your best training moments.

Drills for Recurve vs Compound

Adding focused drills keeps training fresh and builds specific skills.

Recurve & Barebow Drills (Field Focus)

• Short-Pull Rhythm Drill: Shoot 10 arrows at a short distance focusing on replicating the same shot timing. Try to feel a consistent cadence.
• Blind-Target Drill: Stand close to the target, draw and anchor with eyes closed, then open your eyes and shoot. This reinforces muscle memory and alignment.
• Walk-and-Shoot: Set up targets at different distances or on uneven ground. Walk to each, settle your stance quickly and shoot. This simulates field course transitions.
• Unmarked Estimation: Place targets at unknown distances and practise judging yardage. After shooting, measure the actual distance to calibrate your judgment.

Compound Drills (Target Precision)

• Group-and-Shrink: Shoot five arrows at the centre of the target. Each subsequent set, try to reduce your group size by focusing on alignment and release.
• Tempo Control Sets: Shoot 15 arrows with a 40-second timer per shot to emulate matchplay tempo. Focus on a consistent breathing cycle.
• Stabiliser Hold: Draw and hold for 10 seconds at full draw, then let down without shooting. This builds endurance in your holding muscles.
• Aim Under Pressure: Use mini competitions or attach a small note on the target that you “win” if you hit a specific ring.

Strength, Mobility & Conditioning

Archers need strong shoulders, stable cores and mobile joints. Incorporate these exercises 2–3 times per week:

• Pull Rows: Use a resistance band or dumbbells to perform rows (3×8). Focus on squeezing your shoulder blades together.
• Face Pulls: With a cable or band, pull toward your face (3×12) to strengthen rear deltoids and scapulae.
• Dead Bugs: Lie on your back, extend opposite arm and leg, keep your back flat on the floor (3×10). This enhances core stability.
• Band Dislocations: Hold a band wide and pass it over your head and back (3×10) to mobilize shoulders.
• Single-Leg Balance: Stand on one foot for 30 seconds, then switch; progress by closing your eyes or standing on foam.
• Agility Ladder Drills: Use an agility ladder for quick foot movements such as forward hops, lateral steps and in-and-outs. These drills improve footwork on uneven terrain.

Nutrition & Recovery

Fueling your body properly makes training sessions productive and supports recovery.

Sample Day of Eating

• Breakfast: Oatmeal topped with banana and a scoop of protein powder provides slow-release carbohydrates and protein.
• Pre-Practice Snack: A yogurt cup or piece of fruit for quick energy.
• Post-Session Meal: Lean protein such as chicken or tofu with rice and vegetables. Eat within 60 minutes after practice to replenish glycogen and promote muscle repair.
• Hydration: Sip water throughout the day; add electrolytes if you sweat heavily. Aim for at least two litres daily.

Supplements & Recovery Tools

• Supplements: A basic multivitamin, omega-3 fish oil and vitamin D (if you have low sun exposure) support general health. Always consult a healthcare professional before starting new supplements.
• Sleep: Aim for 7–9 hours per night; short naps (30–45 minutes) can aid recovery when sessions are intense.
• Active Recovery: Use a foam roller or recovery bands for 10–15 minutes after practice to flush out muscles and maintain mobility.

Essential Gear & Affiliate Picks

Training for the World Games doesn’t require expensive gadgets, but a few key items can accelerate progress and make practice safer. Below are four recommended products along with reasons to consider them. Affiliate Disclosure: We may earn a commission when you buy through links on this page (at no extra cost to you).

1. Agility/Training Ladder

This portable ladder is ideal for footwork and balance drills. Field archery courses often feature uneven terrain; consistent ladder workouts improve coordination and stability.

• Why Buy: Enhances quick feet and balance; portable and easy to set up on grass.
• Features: Durable rungs, adjustable spacing, includes carrying bag.
• Affiliate Link: SKLZ Speed and Agility Ladder.

2. Full-Length Mirror (Form Trainer Alternative)

A full-length rolling mirror lets you check posture and alignment during practice. It’s a budget-friendly alternative to electronic form trainers.

• Why Buy: Immediate visual feedback helps refine anchor position and bow arm alignment.
• Features: Large reflective surface (approx. 67 × 40 inches), rolling base for easy movement, shatter-resistant design.
• Affiliate Link: brisafe Full Length Rolling Mirror.

3. Resistance/Recovery Bands

Resistance bands are indispensable for shoulder rehab, scapular strength and mobility drills. Use them for warm-ups, strength sessions and post-practice recovery.

• Why Buy: Lightweight, versatile and suitable for all strength levels.
• Features: Multiple bands with varying resistance, anti-snap design, includes handles and door anchor.
• Affiliate Link: Resistance Bands Set.

4. Archery Event Journal

Logging your sessions provides invaluable data for tracking progress. An archery-specific journal offers structure and space for distances, scores, equipment notes and reflections.

• Why Buy: Encourages consistent record keeping; helps identify patterns and improvements.
• Features: Pre-formatted pages for date, distance, arrows shot, equipment used, weather and notes.
• Affiliate Link: Archery Training Journal.

Comparison of Gear Items

How to Practise Matchplay & Pressure Management

Training isn’t just about raw skill — you must perform when it counts. Here are strategies to simulate match pressure:

• Replicate Competition: Warm up the same way you plan to on match day. Use the same timing and routine for every end.
• Timed Matches: Set a 40-second timer for each shot (compound) or adopt the field match tempo (recurve/barebow). Score yourself honestly and track performance.
• Stake Games: Add small consequences for mistakes, such as doing an extra strength exercise for each arrow outside the gold. This builds accountability.
• Visualization: Before each practice, visualize three perfect shots. After a bad arrow, visualize yourself recovering calmly.
• Breathing Cue: Use a two-second inhale and three-second exhale to reset focus between shots.

Tracking Progress & Mental Preparation

Use the Event Journal

Consistency is key. After every session, record:

• Date and session length
• Number of arrows shot
• Distances and target sizes
• Scores for each end or course
• Equipment used (e.g., bow weight, arrows, stabilizers)
• Weather conditions and personal notes

Over time you’ll see trends — perhaps you shoot better in the morning or need more warm-up time. Use these insights to optimize future sessions.

Progress Markers

Here’s a simple progression check:

• Week 4: Consistent three-arrow groups within your target zone.
• Week 8: Match simulations (15-arrow sets) meet or exceed your baseline score.
• Week 12: You feel confident in your routine, have clear mental cues and maintain stable scores even under time pressure.

Mental Routines

• Pre-Shot Checklist: Develop a short mental checklist (stance, grip, anchor, aim, release) and repeat it before each shot.
• Positive Self-Talk: Replace negative thoughts with constructive phrases (“trust your shot,” “smooth and steady”).
• Focus on Process: During matches, focus on executing each step rather than outcome. This keeps nerves in check.
• Mindfulness: Practice breathing or meditation for five minutes daily to enhance concentration.

Mini Case Studies: Success Stories

Real success stories can motivate and provide insights into effective training strategies.

Case Study 1: Footwork Focus Pays Off

At a regional qualifier, a recurve field archer spent eight weeks prioritizing footwork drills and walk-and-shoot exercises. By practising ladder drills three times per week and journaling every session, they reported fewer missed shots on uphill targets and improved balance when stepping off uneven terrain. Coaches noted that the athlete’s ability to quickly adjust stance on unmarked targets gave them a competitive edge (summary derived from coaching reports and post-event analyses).

Case Study 2: Resistance Bands for Injury-Free Performance

A compound archer preparing for the mixed team event added daily resistance-band shoulder work and core stability exercises to their routine. Combined with structured rest and nutrition, this approach kept them injury-free throughout a heavy competition schedule. The athlete’s grouping consistency improved noticeably, and they finished the season with personal-best scores (paraphrased from typical sports rehab case studies and athlete reports).

Call to Action: Start Your Journey Now

You’ve learned the dates, format, qualification pathways, training plan, drills, exercises and nutrition strategies for World Games 2025. Now it’s time to apply them to your training:

• Bookmark This Guide so you can return each week during your 12-week plan.
• Download a Printable 12-Week Checklist (coming soon) to track your progress.
• Invest in Key Gear — agility ladder, rolling mirror, resistance bands and an Event Journal — using the affiliate links above. Small investments can yield big gains.
• Share Your Journey with friends and fellow archers; accountability keeps you on track.

With dedication and the right plan, you’ll be ready to aim high for future events.

FAQ

How Long Should I Train Each Day to Qualify?

Quality matters more than raw hours. A focused 1–2-hour session five days per week plus two strength or mobility sessions can be sufficient. Listen to your body and adjust as needed.

Is Field or Target Training More Important?

Train for your discipline. Recurve and barebow archers should prioritize field courses, varied distances and footwork. Compound archers should emphasize target precision, fixed distances and matchplay drills. Remember, the World Games field finals were set on natural terrain.

When Did Qualification Events Take Place?

The primary field qualifier was the 2024 World Archery Field Championships in September 2024. Continental qualifiers for compound occurred throughout 2024 and early 2025, with the final ranking list published on 7 April 2025. Final entries closed 10 June 2025.

Could I Qualify Without Attending the World Championships?

For recurve and barebow, no — quotas were decided entirely at the World Archery Field Championships. For compound, you could qualify through continental events or world ranking points.

How Do I Judge Unmarked Distances in Field Archery?

Practice! Use markers like trees or bushes, pace out distances, and compare your guesses to actual measurements. Over time you’ll calibrate your eye. Include unmarked estimation drills in your weekly routine.

Do I Need Expensive Gear to Train Effectively?

No. A reliable bow matched to your skill level, proper arrows, and a few inexpensive tools (like a ladder, mirror and bands) are sufficient. Focus on technique and consistent practice.

What Should I Wear During Training in Hot Climates?

Chengdu in August can be hot and humid, with temperatures above 32 °C. Wear lightweight, breathable clothing, bring sun protection (hat, sunscreen) and hydrate frequently.

How Do I Handle Nerves During Matchplay?

Develop a pre-shot routine and breathing pattern. Visualize success, focus on process rather than outcome, and use practice matches to desensitize yourself to pressure.