Which Exercises Help Archery?
“Exercises! Exercises! Get your Exercises Here!” It seems every time we look at any media, someone is shoving their set of exercises at us. Some claim to make you long and lean, some to bulk up your muscles to turn your into a Greek god, others guaranteed to strip off all you body fat to make you look like a teenager again.
Really? Exercises only affects one part of the body? (Yes, each exercise directly affect only one muscle group, but every exercise helps the entire body.) All exercise helps you burn fat (along with a good diet). All exercise improves muscle bulk. All exercise helps you look a little younger. All exercise can make you look long and lean.
But which exercises help with archery? First you need a reasonably strong core to maintain your posture; so crunches, sit-up and supermans. You need a strong back to draw the bow; so push-ups and dragon-ups. You need strong legs to carry you to and from the target; so lunges. You also need endurance; so cardio-vascular exercise is in your future like running, brisk walking, hiking, cycling, or swimming. Also you need to learn the SPTs (Specific Physical Training) to strengthen your archery specific muscles.
The 4 SPTs
- SPT1 – Draw and hold your bow for 30 seconds. Rest for 60 seconds. When you can start to hold the bow for longer, rest twice as long (hold for 45 second – rest for 90 seconds). Do this 10 times (or 10 reps) in each set and do 3 sets. SPT1 enhances your archery endurance. Do SPT1 after you shoot; it will exhaust your muscles.
- SPT2 – Com e to Set-up and draw, anchor, and transfer into holding then return to the Set-up position with lowering your bow arm. Repeat 10 draws for each set and perform 3 sets. SPT2 enhances your archery power. Do SPT2 after you shoot; it will exhaust your muscles.
- SPT3 – You will need a clicker on you Recurve bow; you cannot do this exercise with a Barebow, Traditional Bow or Compound Bow. You Must Perform This Exercise In Front Of A Target Mat. Draw you arrow to normal Anchor and Transfer into Holding; then Expand until the clicker goes off and keep expanding for a count of 10. SPT3 enhances you archery flexibility. Do SPT3 after you shoot; it will exhaust your muscles.
- SPT4 – You draw your Barebow, Traditional Bow or Recurve Bow (but not a Compound Bow) behind you head. The draw behind your head forces you into proper alignment (long barrel of the gun) to help you remember what proper alignment feels like. You should do SPT4 two or three times before you shoot to get back the muscle memory.
Of all the exercises listed here, SPTs work the best for archery!
Categories: Exercise for Archery