SHOOTING PERFORMANCE PROGRAMME
Fitness for Life.
Picture this: You’re 85 years old, hiking up a windswept hill with a mischievous grin, whilst your grandkids struggle to keep up. Sounds impossible? Not if you embrace sport, fitness, and health as a lifelong adventure, something we love doing here at LWC.
Exercise isn’t just about chiselled abs or running marathons. It’s about resilience, mental sharpness, and longevity. Just look at the Blue Zones - those rare places on Earth where people routinely live past 100, and live well. Their secret? Daily movement, strong communities and an unshakeable zest for life. They don’t grind out deadlifts in fluorescent-lit gyms. Tthey walk, swim, stretch, and lift things because life demands it.
At LWC, we champion this philosophy. Sport isn’t a phase. It’s a lifelong pursuit of challenge, camaraderie, and self-discovery. Whether you’re smashing a rugby tackle, perfecting a tennis serve, or finding peace in a morning run, you’re investing in a future where your body serves you well, not the other way around.
So, take the stairs, chase a ball, climb a mountain, bowl away swingers, try Yoga. Because when sport and fitness become your adventure, life doesn’t just last longer. It gets richer, wilder, and infinitely more fun. So tighten those laces, take a breath and step up and out into a world of infinite possibilities, a world that begins within our idyllic 1200 acre campus and culture.
ADAM WILLIAMS HEADMASTER
Welcome to the Team.
LWC Performance Shooting Programme
Congratulations on your selection for The LWC Performance Shooting Programme.
This dynamic and specialized programme recognizes your achievements in shooting and the potential you have to excel further.
As part of the growing LWC shooting community, you will have access to expert coaching, state-of-the-art facilities, and opportunities for competition at regional, national, and international levels.
The two-year programme aims to:
• Enhance your technical, physical, and mental shooting skills.
• Foster a passion for shooting and encourage consistent improvement.
• Prepare you for competitive shooting events and explore potential career opportunities within the sport.
The programme requires you to:
• Commit to all sports scholarship expectations at LWC.
• Attend all scholarship talks, workshops, and training sessions.
• Represent LWC in shooting competitions and other sports, where applicable.
• Mentor and support younger shooters.
• Engage with your coach and sports mentor for continuous development.
• Participate in shooting camps, competitions, and events.
• Help raise the profile of shooting at LWC and beyond.
Programme Overview
This two-year programme is designed to balance your shooting training with academic and extracurricular commitments. It focuses on improving technical precision, physical conditioning, and mental toughness to help you perform at the highest levels.
Key Areas of Focus
1. Technical Skills
Refine shooting techniques for accuracy and consistency. Improve shooting stance, grip, trigger control, and breathing techniques. Regularly assess shooting performance and identify areas for improvement.
2. Physical Fitness
Build core strength, stability, and endurance to maintain focus and control.
Incorporate exercises to improve coordination and fine motor skills.
3. Mental Skills
Develop focus, concentration, and resilience for competitive shooting. Use visualisation and relaxation techniques to manage stress and enhance performance.
4. Tactical Awareness
Learn how to adjust shooting techniques based on competition conditions (e.g., weather, pressure). Analyse previous competition performance to refine strategies and techniques.
5. Competition Preparation
Build a structured competition calendar to peak at key events. Focus on pre-competition mental preparation and tactical planning.
6. Academic Balance
Develop strategies to manage training alongside academic commitments. Ensure adequate rest and recovery, particularly during busy exam periods.
7. Leadership
Mentor and support younger shooters and engage in coaching opportunities. Represent LWC in ambassadorial events and promote the sport of shooting.
8. Career Opportunities
Explore potential career pathways in shooting-related fields, such as coaching or sports administration. Leverage LWC connections to network within the shooting community.
Components of the Programme
1. Technical Training
• Fundamentals of Shooting
Focus on refining shooting stance, grip, and body position for maximum accuracy.
Practice different shooting positions (e.g., standing, prone, kneeling) for varied conditions.
• Precision Training
Use shot grouping analysis and video feedback to identify areas for technical improvement.
Regularly participate in controlled drills to enhance consistency.
• Shooting Discipline-Specific Training
Focus on your chosen discipline (e.g., rifle, pistol, clay shooting) to refine specialised techniques.
2. Physical Conditioning
• Strength and Stability Training
Focus on developing core strength, upper body stability, and hand-eye coordination.
Incorporate strength training exercises (e.g., deadlifts, squats, shoulder press) to build overall body control.
• Endurance and Coordination
Improve stamina to handle long training sessions and competitions. Coordination drills, including balance and fine motor exercises, to maintain shooting precision.
3. Mental Skills Development
• Concentration and Focus
Practice mental focus techniques to maintain calmness and precision during competitions.
Develop routines for reducing
nervousness and distractions before and during shooting events.
• Visualisation and Stress Management
Use visualisation techniques to mentally rehearse successful performances.
Learn relaxation techniques to manage stress and perform under pressure.
• Logbook
Keep a training and competition log to reflect on progress and track mental focus and shooting performance.
4. Competition Preparation
• Pre-Competition Strategy
Build a pre-competition routine that includes mental preparation and physical readiness.
Analyse past competitions to refine your strategy and improve on areas of weakness.
• Competition Simulation
Regularly simulate competition conditions (e.g., time limits, pressure) during training to build familiarity and confidence.
5. Academic Integration
• Time Management
Schedule training and competition dates around academic exams and assignments.
Prioritise rest and recovery during busy academic periods to maintain a balance.
• Recovery Days
Ensure sufficient rest and recovery between training sessions to avoid burnout and injury.
Seasonal Plan
Pre-Season (November - February)
Focus: Build physical fitness, refine shooting techniques, and establish mental focus.
Activities:
• Strength training and core stability work.
• Precision drills to improve shot grouping and consistency.
Competition Season (March - October)
Focus: Peak performance for key competitions and preparation under pressure.
Activities:
• Regular participation in competitions to gain experience.
• Simulation of competition conditions during training to build mental toughness.
Post-Season (October)
Focus: Recovery and reflection on the competitive season.
Activities:
• Review past performances, set goals for the next season, and focus on mental relaxation.
• Light training to maintain physical conditioning and address any weaknesses.
Evaluation and Tracking
• Monthly Assessments: Track shooting accuracy, physical fitness, and mental focus.
• Competition Metrics: Monitor shooting scores, grouping accuracy, and consistency under pressure.
• Feedback: Regular evaluations with coaches, sports psychologists, and mentors to ensure continued growth.
Example Weekly Schedule
Day
Activity
Duration
Monday Rest and recovery (stretching, mobility work) 1 hour
Tuesday Shooting technique practice (fundamentals) 1.5 hours
Strength training (focus on core stability and control) 1 hour
Wednesday Precision shooting drills 1.5 hours
Mental skills (visualisation and focus techniques) 1 hour
Thursday Endurance and coordination training 1.5 hours Yoga or flexibility work 1 hour
Friday Rest or light precision drills 1 hour
Saturday Competition simulation (time trials, mental prep) 2 hours
Sunday Competitive event or practice with match conditions As required
This structured programme ensures that you not only improve your shooting skills but also develop key personal qualities such as resilience, focus, and leadership, enabling you to succeed both in the sport and in life.
