Q46 - Focus during SPT 3 and 4
Last Updated 11/04/2014 at 05:38:00 PM EST
I can just go through the motions of the exercises. Or, I can do them while focusing on particular aspects of the shot -- for example, what is happening on the bowside of my back when I am pushing to the target during the Flexibility exercise. Or, during the Structure exercise, what motions are my shoulders going through, and what affect does it have on rotating the scapula? My question for Mr. Lee -- he probably designed them with more than exercise in mind. What does he suggest we focus on when doing them?
Thanks.
Thanks.
August 21, 2007
from R.R. of USA:
"I can just go through the motions of the exercises. Or, I can do them while focusing on particular aspects of the shot -- for example, what is happening on the bowside of my back when I am pushing to the target during the Flexibility exercise. Or, during the Structure exercise, what motions are my shoulders going through, and what affect does it have on rotating the scapula? My question for Mr. Lee -- he probably designed them with more than exercise in mind. What does he suggest we focus on when doing them?
Thanks."
"I can just go through the motions of the exercises. Or, I can do them while focusing on particular aspects of the shot -- for example, what is happening on the bowside of my back when I am pushing to the target during the Flexibility exercise. Or, during the Structure exercise, what motions are my shoulders going through, and what affect does it have on rotating the scapula? My question for Mr. Lee -- he probably designed them with more than exercise in mind. What does he suggest we focus on when doing them?
Thanks."
Question 46A:
I can just go through the motions of the exercises. Or, I can do them while focusing on particular aspects of the shot -- for example, what is happening on the bowside of my back when I am pushing to the target during the Flexibility exercise.
Advice on website:
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.
Additional advice:
Firstly, DO NOT push towards the target!, other than maintaining a 50/50 balance between front and back. During the expansion phase the draw elbow should ideally go behind line; the draw scapula goes down further and rotates in, towards the spine, opening up the chest in a circular movement. This is basically a micro movement, but due to the Ratio of Movement, this will be sufficient to come the last 1-2mm through the clicker.
However the flexibility exercise is designed to teach the archer to continue the expansion till well after the arrow has left the bow.
Question 46B:
Or, during the Structure exercise, what motions are my shoulders going through, and what affect does it have on rotating the scapula?
Advice on website: In this exercise the string is pulled behind the neck, see photo. 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. Additional advice:
Therefore the focus must be on keeping the front shoulder as low as possible and setting the rear scapula as low as possible. This should give you the feeling where the scapulae should be at the start of the transfer phase.
I can just go through the motions of the exercises. Or, I can do them while focusing on particular aspects of the shot -- for example, what is happening on the bowside of my back when I am pushing to the target during the Flexibility exercise.
Advice on website:
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.
Additional advice:
Firstly, DO NOT push towards the target!, other than maintaining a 50/50 balance between front and back. During the expansion phase the draw elbow should ideally go behind line; the draw scapula goes down further and rotates in, towards the spine, opening up the chest in a circular movement. This is basically a micro movement, but due to the Ratio of Movement, this will be sufficient to come the last 1-2mm through the clicker.
However the flexibility exercise is designed to teach the archer to continue the expansion till well after the arrow has left the bow.
Question 46B:
Or, during the Structure exercise, what motions are my shoulders going through, and what affect does it have on rotating the scapula?
Advice on website: In this exercise the string is pulled behind the neck, see photo. 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. Additional advice:
Therefore the focus must be on keeping the front shoulder as low as possible and setting the rear scapula as low as possible. This should give you the feeling where the scapulae should be at the start of the transfer phase.