There are four types of SPT

A. Endurance

B. Power/Strength

C. Flexibility

D. Structure

Please note that all SPTexercises must be carried out with proper shooting structure. These exercises can be carried out with or without a coach, although it is helpful to have this done under the supervision of a coach, as the coach can check to ensure that proper technique and body posture is being maintained during the various exercises.

A. Endurance - The bow is drawn in the normal manner, but without an arrow and the draw is to be held for 30 seconds to 1 minute. This should be repeated 10 times with 2 -3 minutes rest intervals. The bow must be kept still and the position maintained. Aiming should be incorporated otherwise the bow will move all over the place when fatigue starts to set in.

Note: When the archer can hold for more than 45seconds some rubber bands can be introduced, slipped over the limbs to increase draw weight, but not more than about 2-31bs. Alternatively a heavier draw weight bow can be used.

B. Power/Strength - From the set position, draw to get to the holding position. Holding must include transfer and loading, like in a normal shot. Hold from 3-5 seconds and let down only as far as the set position, then straight away draw back to the anchor position again and repeat. Do this between 5 to 12 times for 3-5 sets depending on current strength. Rest period between sets to be between 3 - 5 minutes.

During the exercise, the coach must check to ensure that proper alignment and form is being maintained.

C. Flexibility - This exercise is done with an arrow in the bow and for safety, close up in front of a target. Draw the bow in the normal manner and attain the normal holding phase, followed by a ten second continuous expansion at normal expansion speed. The objective is to draw up to about 1 -1.5cm past the clicker without any changes in posture.

D. Structure - This exercise will assist in getting the feel of the correct structure. The string is pulled behind the neck, see pictures below. This exercise accomplishes two main things; it will bring the front shoulder in and the rear shoulder back, giving the archer the feeling where the shoulders should be.