Please e-mail address changes, unsubscribe requests, or submissions to me. To subscribe to the "real-time" version of the list send an email to uit_mailing_list-subscribe@yahoogroups.com In this issue: Re: Training with a scope Smallbore rifle postals Re: Smallbore rifle postals Re: Smallbore rifle postals Re: Smallbore rifle postals Hammerli AR50 tube problem Re: Hammerli AR50 tube problem NPA and breath control Re: NPA and breath control Three physical energy systems Cleaning ******************************************************************** Training with scopes vs. irons: I resumed competitive smallbore shooting about 6 years ago when my son began with the local juniors team. I'm currently 49. I 've been shooting about 90% prone in the last two years, rather than half 3 P and half prone. I only began using a 6-20X scope with cross hair and dot after I'd been shooting irons for 1-2 years. Most all of my shooting is outdoors at 50 yards/meters and 100 yards/meters. The scope was a tremendous training aid to me, helping me to improve trigger control, wind doping, position management and breathing/heartbeat control. Ironically, seeing the effects of all these factors on bullet placement for the first time also began to teach me patience. It was truly an epiphany. Despite having unresolved vision problems, my iron sight shooting improved also, though they lag 10-12 points behind my any sights scores in a typical 1600 match. I practice prone and offhand at ten meters with irons on my air rifle but seem to have plateau-ed in development with them. ******************************************************************** I was wondering if any one knew of any small bore rifle 3-P postal matches being run. I am particularly interested in an indoor, 50 foot match conducted under NRA international or USAS / ISSF rules. I have found a number of postal matches for air rifle, but to this point nothing for small bore rifle. Thank you, Jeff Bagley ******************************************************************** Hi, Jeff ... if you like, I have a junior team (I also shoot air and smallbore) and we would be interested in such a thing ourselves. We shoot over 50 ft shooting both air and smallbore ( and compete in NCAA open tournaments, junior sectionals, etc) ... we also compete outdoors. If you would like to set something up or find something several of us could compete in, let me know. Lee A. Robinson Coach/Instructor West Tennessee Junior Shooting ******************************************************************** Jeff, I am currently entered into a Smallbore 3-P Indoor Postal Match through the NRA. You can check this out through the NRA web site, competitive shooting section; or you can email them at postals@nrahq.org for more info. It's $5(US) to enter, but I think the registration period is over. Maybe we will "compete" against each other next year! You also might want to check out Highnoon Postals. This is a monthly postal competition via the internet. You wont "win" anything, but it is free to enter. There is a link on the original UIT Mailing List site, but incase you cannot find it, here it is http://dune.pol.lublin.pl/~dch/highnoon/highnoon.htm It is out of Poland, so you will be competing with people all over the world. Check it out. Continued success, Jim Bongiovanni ******************************************************************** At 04:46 PM 1/31/02, Vince wrote: >Something new for me to learn... > >What is a postal match? > >(If I had to take a guess I would assume that each individual shoots >his/her match at their shooting range and mails the targets to a central >location that runs the match?) You got it. Sometimes they send you the targets or stickers to place on your own. Many internet matches are run on the honor system (you send scores but not targets) to be more efficient and free. As Jim said above, you can find a list of Internet postals on my web site. Please let me know if I have missed any. The Editor ******************************************************************** I am experiencing some problems with my Hammerli AR50 air rifle. The plastic tube that is attached to the front of the barrel and holds the front sight is not entirely fixed to the barrel. I can move the point of impact over several rings just by pusing the tube gently up or down. Has anybody else had the same experience with this rifle? And more important, a clue how to fix it? Regards Jeroen Hogema ******************************************************************** Hi there, is this the plastic attached to the front of the stock with the "rubber ring" inside making sure the barrel is dampened? If so, it is a calculated part to the finest airrifle made. Otherwise I can't find any plastic around the barrel area.Use a hex screwdriver and take the barrel off,unscrewing the two on top of "action".Pull the barrel out and check!Then You can put some weights on the barrel also, while You're at it. Øyvind (user and owner of Hämmerli 450 and AR 50 plus a FWB P-70 Alu) ******************************************************************** In Reply to: Re: Natural Point of Aim in kneeling posted by Michèle: : I have found that coming straight up and then straight down from the sighters on the AR5/10 AND THEN switching columns, will decrease the number of NPA shifts. By approaching the target this way, you have only two shifts in your target in which you are changing BOTH windage AND elevation. Yes, but you greatly increase the distance between shifts. Note: I'm a southpaw so likely you would start on the right target and then switch CW with CCW. I would shoot top sighter, bottom sighter, bottom center, then move CW around the target, then shift to bottom left of right target and go CW. The top shooters on Alaska - Fairbanks team take this one step further. Matt, Karl and Per go around the first target and then shift their entire position over and shoot the second with the exact same pattern. :: "I would like some suggestions from those top AR 3P shooters out there on the best way to adjust and fine tune Natural Point Of Aim (windage and elevation)in the kneeling position." : Finally, incremental changes (like those in the prone position) can be made with breath control. I have to disagree here and speak some heresy. Even the AMU coach said the same thing and I told my kids to ignore it after he left. Not only does holding your breath mess you up psychologically (try to tell me your mind doesn't say "breath, idiot!" when you "hold" even just a little breath), but also physically because it introduces tension. 2 things I'd try. Either moving the elbow on the knee or moving the front foot or perhaps a combination. A lot depends upon how good your position is to begin with. If it isn't really stable, this won't work and you may as well hold your breath anyway. But why learn bad habits? You should always let your lungs balance at the respiratory pause - that is where you are most relaxed. It won't take mouch movement. Less than an inch to go from top bull to bottom. In Reply to: Re: some heresy for you posted by Michael Ray: The use of breath control for incremental changes refers to HOW MUCH breath you draw in or breathe out, NOT the mere holding of breath (which you will find that you naturally do while executing the shot) For example. When the NPA is good to go on the top bull in a column, one may find that exhaling slightly more of your normal breath will bring you a tad lower for the next bull. This does not, as Michael implies, cause you to gasp for air. It is not a distraction of thoughts. It is merely a way of adjusting your elevation by allowing the rifle to settle in concert with your normal breathing pattern. In Reply to: Re: differing definition of breath control posted by Michèle: : The use of breath control for incremental changes refers to HOW MUCH breath you draw in or breathe out, NOT the mere holding of breath (which you will find that you naturally do while executing the shot) You are still having to hold your breath if you stop your breathing cycle anywhere other than the pause. I do not hold my breath. I simply extend the natural respiratory pause. : For example. When the NPA is good to go on the top bull in a column, one may find that exhaling slightly more of your normal breath will bring you a tad lower for the next bull. And in doing so, you've used muscles to exhale this little extra bit and are now having to hold them to keep your lungs from filling to where they want to be. Just as you will use muscles to stop breathing anywhere in the cycle except the pause. : This does not, as Michael implies, cause you to gasp for air. It is not a distraction of thoughts. I'm not suggesting people are gasping for breath but it most certainly is a distraction to your body and subconscious. It likely does not affect your conscious thoughts, but your body is well aware you are doing something that is not natural to it. I used to shoot that way for years before I knew any better because that is what all the "expert sources" you quoted said to do. It is so much more comfortable just letting the lungs balance and relaxing. Your body does not want to stop breathing, yet it gives you a perfect place to do so since the pause is the longest stage of the cycle. Why expend all that energy breathing unnaturally when you should be correcting the position? This is a good discussion. I think I'll post it to my list as well. ... and so I have. 8^) The Editor ******************************************************************** Posted by Michèle on February 01, 2002 at 23:08:20: In Reply to: natural point of aim posted by kads on February 01, 2002 at 18:59:51: Essentially, Natural Point of Aim (NPA) refers to where the rifle or pistol is naturally pointing. In order to eliminate as much muscling of the rifle or pistol as possible, shooters will align their bodies/rifle with the target as closely as possible. ///COMMENT: The key here is the elimination of all muscle tensions. When the NPA is found it will not move out side of the black blob down range. Smaller movement is better but for the beginner such alignment is impossible at first./// In order to determine the NPA, most shooters will assume their shooting position, close their eyes, and look for the apparent drift. The shooter will then adjust his/her position accordingly. ///COMMENT: NPA position adjustment is accomplished by moving the left foot back and forth to achieve directional alignment for a right handed shooting athlete. If left-handed then the right foot becomes the alignment movement foot./// NPA, once established on the sighting bull, will need to be re-established when moving from bull to bull on the standard 12-bull targets. (It's nice when you have the opportunity to shoot on single bulls, but even then, you will want to periodically check your point of aim to ensure that it has not changed). ///COMMENT: Correct for every target or bull change. In the case of the ten-bull target, each bull will require a new NPA set up./// There are a variety of ways to change you NPA. A good deal depends on the position that you are shooting. Since your interest seems to be in air rifle, I will address NPA changes for the standing position. Elevation: moving the supporting hand closer to the trigger guard will raise the rifle height. Relaxing the right shoulder (right handed shooter) and letting the hips shift forward will also help to gain greater elevation. ///COMMENT: The moving of the hips will throw the entire position off balance with the concurrent making for an unstable position. All standing positions are made stable because of the central balance from the waist down. The torso is balanced by the head and is the central balancing point for counter balance of rifle or pistol positioning./// Another way of making small vertical adjustments is through breath control. Michael Ray will disagree with me here, but a disciplined shooter who has mastered relaxation techniques will find that breath control for minor adjustments is a useful tool that does not impinge performance, but enhances it. Windage: small lateral adjustments can be accomplished through the movement of the trailing foot forward and backward. ///COMMENT: I will disagree with you also on you using the lungs for raising or lowering the sights. This is a very dangerous condition, as it can never be accomplished with any long-term precision. The lungs must be perfectly balanced so when the natural quiet zone arrives the heart will be in-between beats. This will only happen when the lungs is totally balanced (no effort to inhale or exhale). Upon arrival of perfect balance the sights will rest on the perfect bull's-eye for the firing sequences. This means that with lungs full of air the sights should be above the bull or at the top of the bull. Upon the commencing of exhale and arrival at balance the sight will be resting on the perfect bull's-eye. Always work with the body and not against it... Chet Skinner, Coach/// Posted by Paul H on February 02, 2002 at 07:28:12: In Reply to: Re: natural point of aim posted by Michèle on February 01, 2002 at 23:08:20: I will also have to agree with Michael Ray if he does disagree with the breathing method of adjusting for elevation. NPA or zero point relies on the body being in a passive state so we can see where the rifle is pointing of its own volition. If the lungs are not in a relaxed state of exhalation the intercostals and diaphragm muscles must be active with resulting tremors and movement on release. ///COMMENT: In the shooting technique the following is required. 1. Lungs in balance (No pressure to inhale or exhale.) 2. The mental quite zone arrival (The natural balancing and reset of the bodies balancing act to stabilize the body and eternal processes.) 3. The heartbeat is in-between beats. (This occurs when the lungs are balanced and the position is perfectly balanced.) 4. No tension in any of the muscles. (Any tension in any muscle and the mind must put attention to it and therefore take away from the shooting technique functions.)/// Before alternating anything, this maybe obvious but I'm in sanctimonious mode anyway, make sure you can return back to the original state if doesn't work. Also try BIG changes to start with so that you are aware of the effect of the direction of change before you make the actual subtle alterations needed. ///COMMENT: Never go back to an old position or way of doing something...You have determined that it is incorrect so why go back to a position or technique you know is incorrect and are attempting to adjust. Don't destroy you efforts further, If change is needed then get on with it until you have all the answers about the errors being made./// Posted by Michèle on February 02, 2002 at 08:38:26: In Reply to: Re: natural point of aim posted by Paul H on February 02, 2002 at 07:28:12: : I realize this is a little critical of Michele's post but maybe provides him with food for thought. There is always room for additional ways of looking at things. That is what discussions are for. I think you will find reference to the above methods from various other sources, as well. It certainly seems to work for the AMU. And, Bill Krilling has also advocated breath control and varying degrees of relaxation to achieve MINOR adjustments for elevation. Lones Wigger is another who is a proponent for breath control as a method of adjusting NPA. But, what works for one person may not work well for another. So, ultimately, one needs to experiment to find the best individual method. ///COMENT: You must remember that the Krillings Basshams and Wiggers are using old technique that is no longer applicable. Pullman, Wigger, and Krilling are of an era that is long past. Through research we now note the error of technique that was preventing such to max out of the scores that shooters like Matt of UAF now fires. Matt has fired several perfect standings in competition and that is the proof so to speak. Once in a while a shooting athlete would fire a perfect competition but could not repeat much less attempt to do it again. This is the point at hand. Consistency of technique. Chet Skinner, Coach/// ******************************************************************** Three Physical Energy Systems Important Note: Remember to consult a physician prior to beginning a new exercise program! There are three distinct systems that provide muscles with the energy to sustain or repeat intense effort. While all three systems are detailed for your interest, the primary system used in shooting is the Aerobic system. Anaerobic Alactic Energy Systems Requires no oxygen produces no lactic acid uses energy consisting of chemical-energy stores of adenosine triphosphate (ATP) and creatine phosphate (CP) stored in the cells for fuel main source of energy for activities involving bursts of high-speed or high-resistance movements lasting up to 10 seconds Anaerobic Alactic Energy Systems Training This type of training must be based on intervals, and activity must be related to the movement patterns desired. Intensity should match or exceed the demands of the sport in question and is usually maximal. Work time per repetition must not exceed 10 seconds; otherwise, energy stores will be exhausted, and the anerobic lactic system must supply energy. The work/pause ratio should be 1:5 or 1:6, this ratio allows the ATP and CP to build up again. The work volume of an individual set must not exceed 30 seconds. For instance, an athlete could do 10 repetitions of 5 seconds of work followed by 25 seconds of rest; in this case, the work volume of the set is 10 times 5 seconds, or 50 seconds. Another possibility would be to do 6 repetitions of 10 seconds of work followed by 60 seconds of rest; in this case, the set’s work volume is 60 seconds (6 times 10 seconds). The athlete must pause for 3 to 10 minutes between one-shot-matches. Such rest allows more complete recovery and ensures that the correct energy system is forced to function. The athlete may train this system at most every other day, that is, at most three times a week. Training programs should last for 8 to 12 weeks. Anaerobic Lactic Energy Systems requires no oxygen produces lactic acid system runs entirely on muscle carbohydrate (glycogen stored in the muscle) chief sources of energy for activities lasting between 2 seconds and 60 seconds. peak output for this system occurs in all-out efforts of about 30 seconds Anaerobic Lactic Energy Systems Training Interval methods are useful, but the first step is a base of aerobic fitness. Intensity must be maximal or near maximal. Work time per repetition must be between 2 seconds and 60 seconds. The work/pause ratio should be 1:5 or 1:6. The athlete should pause for at least 2 to 10 minutes between sets or one-shot-matches, with the amount of time varying from athlete to athlete. Between sets, the athlete should do light aerobic work – it speeds recovery, removes lactic acid, and removes the focus from the long period between sets or one-shot-matches. Total volume should not exceed 2 to 10 minutes. Initial training volume may be considerably less – perhaps 1 to 2 minutes. The athlete may do this kind of training at most every other day, that is, at most three times a week. Training periods should last 8 to 12 weeks. Aerobic Energy System requires oxygen produces no lactic acid main source of energy for activity lasting more than 2 minutes for prolonged continuous or prolonged intermittent effort uses carbohydrates and fats for fuel, and the blood brings this fuel to the muscles from outside the muscles consequently, increasing the capacity of this system to produce energy requires making changes in the muscles and the systems supporting them Stretching and Tai Chi are just such physical exercises for Aerobic Exercises. Aerobic System Training increase duration of training, then intensity – that way, both the capacity to produce oxygen and the capacity to deliver oxygen improve. In continuous work, the athlete should work at the upper edge of his or her comfort zone The total work volume should be between 15 and 60 minutes for both continuous and interval training. If training is continuous, the goal should be to train for 30 to 60 minutes or longer. In aerobic interval training, work time per repetition may be as brief as ¾ of a second or 1 second to as long as 5 to 7 minutes with rest period during the one-shot-match.. Pause periods should roughly equal work times; the recommended work/pause ratio should range from 2:1 to 1:2. The athlete must do this kind of training at least every other day and may do workouts for this system up to 6 days a week. Athletes should do aerobic interval training at most every second day. Allow a training period of 3 to 6 weeks for aerobic base training, 3 to 6 weeks for the aerobic interval stage. Athletes can maximize their aerobic endurance training by doing anaerobic lactic workouts in the last few weeks before a major competition. Material from: Coaching Association of Canada. National Coaching Certification Program: Coaching Theory Level 1 Canada: Coaching Association of Canada, 1988. Coaching Association of Canada. National Coaching Certification Program: Coaching Theory Level 2 Canada: Coaching Association of Canada, 1988. ******************************************************************** Hi Michael, Every rimfire seems to be its own boss. What works for one doesn't always work for the other. You need to find out how many rounds your gun needs to settle down after being cleaned. And that will vary depending on how you clean. I would expect with a new target barrel no more than 5. And then how long till accuracy suffers. We have some folks who only use a couple of dry patches every 50 rounds or so. Fred J. on the list does this with his old 52C (factory barrel) that will out shoot anything. You'll have to experiment. I would try shooting it new from a bench or prone and see what it does. If you have no bore scope, I would clean with two patches of Shooters Choice Lead Remover then two dry patches. Don't need to get the patches clean. Then watch how it does. If it gradually seems to shoot worse over 500 rounds or so there is a chance lead is building in the throat that you are not removing. But if it continues to shoot well, might even shoot better after a 1000 rounds or so, I would stay with this mild cleaning process. If it takes too many rounds to settle after being cleaned you might try occasionally two dry patches so as not to remove all the bullet lube. I guess I would just play it by ear mostly, starting with the simplest and increase as necessary. You might find cleaning is rarely needed for the accuracy needed for 3P. The x ring is larger that the center of an ARA target. But I would stick with Eley as you plan unless you find it just doesn't shoot in your gun which I doubt. But Eley will give you the least grief with cleaning. One of the guys on the list mentioned a Wally Siebert chamber scope for $35. That sounds like a bargain if you can see the throat. I think it was Buddy Graham. Might be a low cost way to see 99% of what you ever need to see in a barrel. Rich ******************************************************************** End of UIT Mailing List #16 Michael Ray - DBA & Systems Engineer Rose-Hulman Inst. of Tech. Rifle Coach UIT Shooting Page - http://www.geocities.com/Colosseum/1190/index.htm