Not enough strength to pull your bow? Let's SPT!

Here're some helpful specific exercises that help to increase your strength, endurance, flexibility and improve your structures which are highly required for obtaining high performance in the aspect of consistencies and accuracy during archery trainings / competitions.

SPT stands for Specific Physical Training and it was purposely developed to increase Endurance, Power/Strength and Flexibility through archery specific muscle exercises using archery equipment. There are four specific SPT exercises as detailed below:~



SPT 1 - Endurance

The bow is drawn in the normal manner, using correct technique, but without an arrow (Note: Make sure you do not release your string as doing this may cause injuries to yourself if the bow limbs break) ; hold for 30 seconds to 1 minute. The rest time, between each repetition, should be double the "Hold Time"; e.g. hold for 35 seconds then rest time will be double this or 70 seconds. After 10 repetitions take 2 minutes rest and repeat - Duration 30 minutes.

This exercise must be done with proper form, incorporating aiming, otherwise bow will move all over place when fatigue starts to set in.

Note: When the archer can hold for more than 45 seconds, some rubber bands can be introduced slipped over the limbs to increase draw weight by about 2 - 3 lbs. Alternatively a heavier bow can be used. SPT 2 - Power / Strength Draw from the Set-Up to the Holding position; Holding must include Transfer and Loading like in a normal shot. Hold for 3 - 5 seconds and let down, but only as far down as the Set-up, then draw straight back to the anchor position and, again, include Transfer and Loading. Do this 5 -12 times for 3 - 5 sets, depending on current strength. Rest period between sets 3 - 5 minutes - Ensure that proper alignment and form is maintained - Duration 30 minutes. SPT 3 - Flexibility This exercise is done with an arrow in the bow and for safety reasons close up in front of a target butt. Draw the bow in the normal manner and attain the normal Holding position, followed by a ten second continuous expansion at normal expansion speed. The objective is to draw 1 - 1.5cm (~3/8" - 5/8") past the clicker, without any change in posture. Do 5 sets of 6 repetitions and take a rest of 30secs between each repetition and 2 minutes rest between each set. SPT 4 - Structure This exercise is more an exercise to give the archer the feeling for the position where both the shoulders should be. From time to time I use this exercise for this purpose, i.e. when an archer has problems attaining the correct shoulder positions. This SPT 4 is also good for warm up purposes, including before the start of competition. These SPT exercises are carried out by elite archers religiously, 5 days a week for 1 full hour. ** Don't have a bow for yourself? You can actually use an exercise band instead. Any exercise band such as Thera-band that can be bought at hospitals or stores are good alternatives to practice on your own during holidays or when the USM sport storage office is not open. Or you can even make your own exercise band by using old inner tube of bicycle or motorcycle tyres! Just cut the inner tube into stripes of around 1 - 1.5 inches wide and tie them up! Happy Training! :) Source: KSL International Archery