If you are not privvy to this blog of George Tekmitchov’s I am pleased to bring it to your attention. Incidentally, George is a long-time engineer and designer of risers at Hoyt AND the “voice” of Olympic Archery for a number of Olympiads (but for not the Paralympics, unfortunately). George has extraordinary insights in archery. HIGHLY recommended.
You practice, practice, practice…goes the old joke. If all your archer does is practice flinging arrows, you’ll never get her to Carnegie Hall, though, because it takes more than just practice.
It is a fairly well-accepted rule that in order to be the best at “something”, you have to put in a lot of work, and a general rule of thumb popularized over the last few years is 10,000 hours.
That’s right, they say – Michael Phelps spent 10,000 hours swimming laps, Michael Jordan playing pickup on the neighborhood basketball courts for 10k hours . There is a lot of evidence when you look at various successful olympic athletes, that something similar about “time invested” applies. Another argument is that there really aren’t any “child prodigies” for sports, that the overnight sensations are usually people that labored (practiced) anonymously for years until they were discovered (or had honed their skills till they were “good enough”.
I fell in love with this whole concept when I first was told about it during an olympic coaching seminar held for all sports disciplines in Colorado, and I took it to heart since it merged with what through personal experience I felt I already knew. I also came home with the understanding that it is not merely “doing it everyday” instead of once every four years, but that it had to be purposeful practice.
This concept struck a deep chord, for I had unwittingly performed much this same concept in working with my athlete that ultimately medaled in Beijing. Coach Tom Parrish had told me as early as 2001 that Korean archers (then as now renowned as some of the world’s best) always practiced with a coach so that no bad habits were allowed to creep in. Therefore, I had resolved to coach my daughter this same way.
For my archer, it was that nearly every arrow, of nearly every single practice day during more than 8 years of dedication, was done with me coaching – analyzing, assessing, judging, providing instant feedback and reinforcement. The archer was incredibly adept at receiving the observations and adjusting continually. I would guess this applied for 80% of her practice time – the rest of the time she diligently worked on her skills by herself, almost always with a set of particular element(s) to improve. She rarely met the “4 to 6 hours per day” workload due to physical limitations. However, when she was training she put 100% of herself into it, a higher commitment than most athletes can manage for such an extended time. She was deeply invested in “purposeful practice”, and though I estimate she put in “only” 8,000 hours, it proved enough. Which brings me to ….
Focus: The Hidden Driver of Excellence , by Daniel Goleman
This book confirms in many ways the need for the “whatever-the-heck-number-of-hours-you-can-get-out-of-your-athlete” are, to be purposeful, innovative, challenging, stimulating, non-boring, enjoyable, well….you get the idea. I know it is a fact that in at least one medalist’s case, that if done with the right technique, you don’t need 10,000 hours and that is part of Goleman’s argument. It can be done with far less, (as well as require far more) – the 10k rule makes the assumption that the individual actually has the core strength in all the elements that define “elite” to rise to the top step. In reality few will, but I do believe the investment of hours will lead that athlete to be the best that she or he “can” be.
This book should be on your shelf, coach, with ample highlights, underlines, quotes identified, and with the understanding that like the other books in my bibliography up here, it’s both completely right and maybe all wrong. Take the parts that work best for your coaching philosophy and own them. If you are fortunate enough to encounter an athlete dedicated enough to attempt 10,000 hours of purposeful practice, you must be prepared to contribute your part to making those hours to be….purposeful enough, useful enough, effective enough, RIGHT enough, to enable that athlete to rise to his or her full potential. Will it be on the medal stand?
Only the gods of sport will decide upon which head the laurel wreath will rest.
NTS coaches have long known that one fundamental key is the alignment of bones – the bow forearm bones (radius and ulna) into the humerus with the hinge vertical for optimal stress resistance, in example.
And we’ve also been taught that locking the knees, placing the near-to-the-joint leg muscles under tension can actually decrease blood flow and possibly lead to instability and even fainting.
Extreme example of muscle-contraction caused fainting
After several years of observation, Coach Lee has concluded that the risk of archery-induced NTS-method fainting is zero. As he mentioned in a recent seminar, “never see any archer faint, and lots of archers lock their knees”. And he had a video that he showed without much comment – showing the knee joint and how when the joint is “locked”, the boney aspects interlock in a more favorable way. Mother nature designs, evolves, our body’s joints to serve well certain functions.
Now, archery is NOT one of them. But standing stock-still is – and if done with little or no cargo onboard to load up the body, the locking stance of the legs will provide an enhanced stability FOR SOME ATHLETES! Not necessarily for ALL, but it is both safe and appropriate to evaluate in your archer whether this will provide better performance.
The locking knee in diagram is similar to the video Coach Lee showed – that one is not available to me – but this displays the same slight rotational aspect as the knee “locks”.
In short, it’s OK if your archer likes to lock her knees to get a more stable shooting platform, provided it does not cause pain, and is not allowed to interfere with the rest of the posture requirements of the NTS, AND that it provides a verifiable advantage. (Straightened lower back, the arrow stays over the rear edge of the ball of the foot of the archer’s back foot, chest down, shoulders down, etc….)
So let your archer try to find a more sturdy leg platform, more comfortable, more natural, stance.
Let’s consider aiming at a target.
When the human brain’s optical system is employed, there are specific, well-identified regions of the brain that work in specific groupings – one group of neurons is used to process colors. Another, for shapes. Yet another for Text (shapes with refined meanins). And, these different areas that are interconnected. Your eyes and brain also filter images needed for say, less than 30 seconds. For more than 30 seconds. Different areas….different roles. An incredible number of separate nuclei that are simply refined for special needs – and the plastic brain is ALWAYS building on, creating new, clusters of neurons to match the demands the athlete creates anew.
The frontal cortex has mirror neurons, that very likely is a profound part of consciousness – a real-time facility for learning and data acquisition that replaces “instinctual behavior” to a degree. To learn about mirror neurons, there is no one better at explaining them than Dr. Rama’s TED talk. Any coach interested in teaching needs to understand this critical aspect of human learning. (present as well to a differing degree in other higher primates)
Think of the thinking/learning/action brain and the information-acquisition brain & eyes system as two similar computers that each operate at 1 megahertz. (ok, that’s not all that’s needed to express computing power, but just go with the example for now). So if you combine the two, the net throughput is not 1 + 1 = 2 megahertz. It’s more like, 1.5 megahertz – the speed is less. BUT, the bandwidth, the total data density, is up at (in this crude example) 4 or 5 megahertz!
One picture worth a thousand bytes…so to speak. But the brain can only route & re-route a limited amount of data, and when your brain’s datapipe is processing at a maximum, you can’t deal well with more.
Also, the “action-reaction” portion of the frontal cortex is like the RAM of a computer – It’s a finite, limited, gigabyte of memory “stack”, where it can create a reality of a certain number of items at one time. BUT. When you ask it to take on a new item, your brain readily dumps some item from RAM to deal with the new request. And the item being viewed, sent into the RAM, then goes on to other areas for actions, like shooting an arrow, or aiming a bow (two different things!) Evolutionary pressures dictate that our brain has a switch for what must be retained in these conditions, to hang on to what might be needed “next time” in order to survive.
THIS, this, is why when a student exercises sufficiently to raise the physical body into the “flight or fight” adrenalin level, he will RETAIN what he then learns far better, than if he was sedentary before the learning event. Reasoning is, you might need to retain that event in order to survive
next time. No matter what you are learning, whether it is a chemical formula or a method for an outer foot sweep against your opponent. (or using your lower scapula to achieve that last bit of transfer to get to the true holding of the drawn bow). Read John Ratey’s “Spark” for the reasons why. ALso, I have promoted this subject somewhat into the ground in the past.
I just wanted to seed the ground, err, lay the groundwork, for why it is better some times to practice shooting a bow without requiring the brain to deal with the aiming portion. IN PART, the neuronal path for shooting a bow is different than the neuronal path used for aiming an arrow. So if you separate the two, and only imprint one path, the notion is that you get more intensity on that path, and you can bring to bear on the activity MORE brainpower! Dis-engaging the very big neuronal pathways tieing the eyes’ inputs to the brain’s refined/precision action clusters allows the focus to be on the muscle sensorium instead. If you don’t care about what you hit, you can care more (sensate more) about how your body functions.
If you have some kind of cross-wired complication that is preventing you from succeeding in both shooting and aiming such as hesitation or “shot-choke”, then doing just the shooting allows you the chance to improve muscle-memory pathways to have a more dominant role in the shot cycle.
Blank Bale practice should be performed at a close-enough distance that missing the bale is not a factor. So it will vary based on the ability of the archer.
There should not be a typical target on the bale. There should not be any colors that resemble the FITA target, nor any geometry beyond the Whitetail replaceable core. IF THE ARCHER is really struggling, placing either white butcher paper or a heavy paper 122cm target reversed on the bale may be called for to eliminate even the 2-foot large circle on the whitetail or Stanley Hipps targets.
If you have ever practiced looking at “Magic Eye” images then you know how you should tell your athlete to control the eyes during blank bale (BB from here on out during this article). When you try it first, you should de-focus your eyes, and instead turn awareness inward to other elements of sensations, such as muscle strength, bone alignment and positioning, for example. The archer simply shoots arrows towards the bale with no intent of aiming. With a little practice, the athlete will learn a meditative means to the exercise, which is to be encouraged. It is critical that all elements of the NTS (other than the aiming) be diligently practiced by the athlete and enforced by the coach.
This is superb for warming up. The archer must be taught that there is *nothing* about blank bale to be judged, other than the arrow must leave the bow and hit the foam (anywhere).
This is where the most important thing the coach can do, is insure form is retained, and most especially, ask, “How did that feel” ? Promote awareness in the athlete about the link between how the motion feels and the efforts expended. The athlete MUST judge the shot’s feeling, not the arrow’s position. Coach, look for the sudden smile that will appear when she “gets it”.
Now for BBB: BLIND Blank Bale. Just as the athlete gains enhanced tactile knowledge from the BB, the more advanced archer will be able to continue the learning path ever upwards by closing her eyes during the shot cycle. At first, closing eyes during transfer until after follow through. As confidence grows, instruct the athlete to move earlier in the cycle with the closing of eyes. Do not move so early that the archer cannot stay near “on-center” with the arrow! This is a gradual process.
As the archer becomes more adept, you can move him back further from the bale so that the sound of impact is separate from the sound of the bow at release, carefully and gradually. The intent is to hone the body image, the muscle control, and the mental confidence and to more closely resemble audibly the real-life shot cycle. But you must not allow a single miss to happen. Remember, this is a confidence builder, not a show-off opportunity.
Also, taking a cue from the coaches at the OTC, putting the bale’s stand up on stilts allows the athlete to retain the same posture for up-close BB shooting as if for shooting out to 70 meters (for example).
I have found it useful to have the athlete “shuffle” the stance between arrows, so that there is a minute change from side to side to reduce nock damage (You do use pin nocks, so that “robin-hooding” is impossible, right?!?)…. Do not allow the archer to AIM at the previous arrows!
The absence of the target allows a portion of the brain to be left out of the shot cycle, but in a good way. In particular this can be excellent for someone with a choke syndrome, but any archer can and will benefit from BB exercises if you coach them correctly.
BBB and BB are both very useful exercises – the coach must decide just how much of either is useful to the training of the athlete.
And, I rush to say, coaching the athlete to purposeful aiming is incredibly important as well – string position, alignment, pitch/yaw/roll of the cranium (head<G>), these things must not be left to chance either. Just not harped upon, strictly enforced, ALL the time.
BB and BBB are surprisingly effective exercises when done correctly.
If you want to really get to know a new bow well, or perhaps just learn more about the influence a given part of the modern recurve/Olympic bow has on the system then you might consider following the example of the military.
Most will know that the typical soldier is taught to completely dismantle and then properly reassemble a weapon, so often that they will dream about it and even do it blindfolded. NOT suggesting anything quite so drastic for you or your archer, but as a coach you should do what I am about to suggest. Once you have done it you may see the value in having your students do this, particularly those that are showing promise of becoming dedicated to the sport. As I well know, the coach does not get to be there at the most important matches and it is coach’s duty to prepare the archer for those moments. Knowing the bow and ALL of the components and how/why/when to change them effectively is crucial to reaching the top step.
Start with: riser, limbs, served bowstring, arrow rest properly attached relative to the thickness of the arrow shafts, arrow shafts with nocks/points(no fletching), clicker if you will use one, and plunger.
Set the plunger to have no give, using Rick Stonebraker’s matchstick method, or else if it is a Beiter you can probably just tighten the spring down till it doesn’t move. We want raw influence, no “buffering” by the spring that might lessen visual evidence. Set the depth of the plunger to the skinny/shallow side, where it is just barely touching the side of the arrow shaft. Set the brace height to a middle-of-the-mfr-spec, and set the tiller to zero. Put the nocking point(s) to zero with a bow square. These settings are going to wrong to some degree (we want that!), and you are going to set them right by shooting bare shafts (only) close enough to the bale to not miss it, but far enough away to allow the arrows to be in the air as long as possible. You will want to pay attention to the symptoms, that is the way the arrows fly. Minnowing up and down, porpoising left and right, wobbling because of excessive weakness, flailing because of a grossly high angle of attack from a really wrong nocking point, skewing due to the hugely wrong centershot, are the clues you want to see, and ultimately eliminate on your way to perfection.
Also you want to note the angle of the arrow in the target. It will be off perpendicular, but with tuning you can make it less of an angle, and if you play your cards right, they will look just like fletching arrows! With X10 arrows, the barreling causes enough aerodynamic influences that even at 70 meters an elite archer will find his way to the gold routinely, regardless of whether there are vanes on the shafts.
Let’s start with the premise, that a perfect tune for the archer’s technique will result in the energy from the bow pushing through the center mass of the arrow completely, yes, well, “perfectly”. When it does that, it is a joy to witness, a knowledge of perfection for a brief moment. The feeling every archer strives for, “YEAH, I did that…”. When a bare shaft arrow porpoises, when it fish-tails, flails about, energy is being lost because it was injected off-center. So tuning is bringing the elements to balance, to harmony, to reduce the energy wasted outside of the center axis of the arrow. “Tuned”, the arrow behaves like a dart, and its flight is a beautiful thing of purity to behold.
SO! With the plunger “off” and the tension on the spring 100% so it doesn’t give, the center shot off, the arrow will minnow left/right. With the nocking point wrong, the arrow shaft will porpoise, up and down. Fix the nocking point first because it is simplest. For this exercise, use a tied-on floss nock, with sufficient tension so it can be rotated/screwed up and down the serving but stay set between shots. Shoot, adjust, shoot, till the arrow no longer porpoises up and down, or at least, does so as little as possible.
Next, change the center shot gradually by moving the plunger deeper into the riser and pushing the arrow further from the riser. As with the nocking point, you are learning the impact on the flight of the arrow this device has. And as the minnowing decreases you know you are getting closer to the better center shot setting. As it re-increases you know you have probably passed that point.
Through all of this you must decide each shot whether your release messed with the arrow too much and caused an energy diversion, or whether your release was as good as the tune at that point. Do you see truth or artifact? When you minimize minnowing, you might re-visit the nocking point position.
I was taught by the greatest coach I have ever met that tuning is like kneading dough. Adjusting the nocking point in the right direction is like pushing a ball of dough down, which makes it (the arrow pattern) squeeze wider. So you adjust the plunger, squeezing the ball taller, more vertical (the arrow pattern). Working in the right direction you gradually end up with a round ball of dough (the arrow pattern) that is smaller than when you began. The size of the ball at the end depends also on the spine of the shaft – a just-right spine’s doughball will be smaller than that of an arrow with too weak of a spine. You ask about the too-stiff spine? It will be smaller still but only when the release is perfectly consistent. A too-stiff arrow will likely be unforgiving of an inconsistent release. And once you have fletchings on the arrow, a too-weak spine will be more at risk for hitting the bow particularly with inconsistent releases. A slower release – stiff fingers – magnifies the flexing of the arrow, all other things being equal, resembling a weaker shaft – “dynamic” flexing.
Once honed to the best bare-shaft arrow behavior, the perfect plunger depth/center shot, the ideal nocking point (for that brace height/tiller), it’s time to start weakening the totally stiff plunger to find the best arrow flight again.
React to the arrow flight, the angle in the target, and the pattern of impact points on the target face. Remember that you will need to make smaller adjustments – for example, you may find that moving the nocking point by a single serving thread diameter yields a profoundly better tweak to the group!
Remember that fletchings serve to average out the imperfections – in the arrow shaft. The point weight/forward-of-center. The tune. The release. The wind. By causing the arrow to rotate through 360 degrees continually, the vanes reduce the flaws. They were critical when arrows were wood and vanes were feathers. As long as the device loosing the arrow is human fingers, there will be imperfections that vanes can mitigate.
SO that begs the question, in a perfectly tuned compound bow shooting with no winds, why are vanes useful? Well, a compound bow needs tuning as well. I suspect that due to the built-in accuracy associated with a bowstring in tracks with a string-guide, with a magnified sight with a level, and yes, with a defined wall and a mechanical release, most compounders never learn to micro-tune and are unknowingly relying on the vanes to mitigate subtle flaws in the tune.
Doing the things I suggest will result in a much better awareness/knowledge of the bow, the arrow, and the relationship the archer has to both. It may even result in better scores.
Returning to the subject of the book I mentioned on FLOW.
Learning *any* new skill in life is characterized by obvious clumsiness which decreases as the mind and body begin to agree about what needs be done.
It’s why we actually name an infant “a toddler” as she tries to stand, and then walk – she literally toddles about
Before too much time has passed, though, the toddler actually stands, perfectly still and in control and then for the rest of that child’s life, standing will be a completely unconscious accomplishment – easy to do without ever considering it. The parents will be hard put to even recall how clumsy that toddler was in the beginning, so effective is the child’s brain at becoming adept – making the incredibly complex task of standing upright look smooth and easy, effortless. Though I still remember my daughter’s look of “heyyyy” when she first locked knees and realized what she had done to her world view.
How many times have you watched an elite archer make a shot? And of those times, how often could you have described it as “effortless”? Most if not all of the time, if you are like me. Effortless because they’ve learned to use only the muscles needed, no antagonistic muscles in the chest fighting against the trapezius for example, and also to enlist those muscles properly at the right time and in the right amount. Finesse, Skill, Deliberate, Smooth, Powerful, Easy, Effortless, all words to describe what the elite athlete does.
So I am angling here to provide a GOAL of learning the parts of the NTS – as the archer gains a degree of mastery over the pieces, the coach must help the athlete to link them together into a smoother, more flowing series of movements. Increase the flowing nature of calibrated movements in the human body. You can’t just hope they do that, you must coach them into doing it smoothly and deliberately and efficiently.
The NTS draws heavily upon the human nature of movement. It optimizes the motions by enhancing the naturally skillful method of muscle contractions acting on the bones. It relies on Archmede’s lever action because of how powerful the lever is. Mother nature put several superb levers in the body and used them to well, leverage power.
Also, there is no partial muscle contraction. A muscle fiber is either tonic or atonic. Contracted or relaxed. Now, a “muscle” is composed of many thousands of muscle fibers, and through skill and training we learn to enlist a cascading increase of fibers when we want to grow strength, power, or speed gradually during a motion. The untrained person will exert “a bunch of effort” and tend to fire off all of the bundles of fibers in a muscle yielding a crudely powerful contraction, kind of like lifting a heavy barbell in the clean and jerk. Brute force, however, does not serve well in olympic target archery. (It was great at Crecy and Agincourt, where quantity of arrows launched counted far more than accuracy of those arrows)
I feel coaches (should) speak of “purposeful practice” instead of praising the mere shooting of x number of arrows. And as the archer grows in the skill of deliberate drawing (the cascading of muscle fiber activation in the correct tempo) and in the levering about the shoulder assembly by employing the middle and lower trapezius together with the LAN2 to achieve “holding”, the coach must encourage these separate things to be all one coordinated FLOWing of movement.
The goal is holding. Getting there requires a calibrated cascade of contractions in the right muscle groups, a river of power flowing through the archer’s skeleton which is guided by the calm, focused mind of the archer. I know I used cascade several times in the last few sentences – do you understand why? Hopefully you are experiencing a cascade of understanding!
Encourage your athlete to merge the tiny steps of walking through the NTS shot process into a river of powerful flow and soon they will, well, make it look as easy as standing. If they achieve the same level of mastery over the shot cycle, flow it all together, then they will be far more able to answer the stress of the moment and still make their own shot when it counts.
How do you get the athlete to “merge” the parts of the shot cycle? That depends on the athlete, I think. I found using a metronome during one stage of development to be really helpful. Verbally counting down with the stated conscious goal of continual motion was good. Even, saying “MOVE MOVE MOVE”, could be a proper code word (Mnemonic) if properly defined to the athlete. Or, “build, Build, BUILd, BUILD….” in a soft-to-louder manner might work better for one than another. But hopefully you get the idea.
To get anywhere nowadays, the archer has to know how to merge into the flow of traffic. Teach them that skill so they can make it look easy.
I’ve been posting clips from a book to my Kindle Amazon highlights file. This book deals with the more esoteric aspect of coaching, MENTAL development.
If you read through this post, you’ll be rewarded with the name of the book and a link to it on Amazon.
It’s normal for the archer to want to “work on” something everytime she shoots. We all want to be better at what we do, and the physical aspect is right in front of the brain. But if you are familiar with periodization, a means of physical training optimization, you may not have extended the concept beyond the physical. I like that the notion deals with MENTAL periodization also.
Don’t just work on “something” every time you go out. Set one day of practice out of every 7 that you shoot, to just shoot. But instead of working on that release, or that transfer, holding, relaxed wrist, etc., you can choose to become complete null mentally.
Look, if you have been shooting for more than a few months, you have begun to myelinize your shot pathways. It’s time for you to trust yourself and well, trust in the force, Luke.
Follow your normal shot mechanism conscientiously, carefully, till right before you go to the “up” position, (set to set-up). When you have gotten to that point, you are ready to engage autopilot, and perhaps think of nothing in particular. Emit a mantra, an “ommmmm” loud enough to hear between your ears. Think of a polar bear in a snow storm. Or, like one of the most successful female compound archers ever, visualize green legos. Just don’t work on anything in the physical realm, think only of smoothness. ease. flow.
The goal is to relax and let your body take its course. Disconnect from the desire to determine the results through force. Instead, learn how to go with the flow of your body’s natural abilities to complete the actions of delivering the arrow into the air. Like visualization, going with the flow takes practice and clever desire.
The book? ok, you’ve earned it…
Remember, as with several other excellent golf books you need to substitute the word golf with archery, ignore the sand traps, and think of how what he writes can apply to your particular desires to be a better archer/golfer.
PS: Are most archers practicing mental strengths, such as visualization? Not so much. Despite champions uniformly praising the skill development of visualizing as key to their success, I find it is amazingly difficult to persuade athletes to develop this skill. The students I coach that have given themselves over to this notion have become much happier with their abilities and performances. In archery, the power of the mind will exceed the power of the body given a chance to do so. This book in great part has mental strengths in well, mind. Well written, and I recommend it only for those who can trust in their mental force.
In times of pure stress and duress, when hitting the spider is the strongest desire in mind, allowing the subconscious to rule will win out, provided the athlete has laid the foundation for succeeding with flow by practicing the nothingness of the perfect unconscious release. Wow, how zen is that?
Many of the topics I am moved to share thoughts on come from my students, primarily my college students.
When an archer has a miss (not “if”; as EVERY archer will have a miss) it apparently needs must involve some coaching to speed the process of retrieving the arrow(s).
The vast majority of normal missed shots will only miss the bale by inches, rather than yards. (Not talking about missfires/shoot-through-the-clicker/letting-down-and-shot-anyway/triggered the release whoops early kind of events)
As such, the arrow will fall within a narrow cone or rectangle that barely is wider than the alley the bale sits in. Yet time and again I’ll watch archers search 5, 10, or 20 yards to the side of the bale for the arrow which will almost certainly be found BEHIND the bale…Teach your archer to note mentally how the arrow missed. Was it to the side because the wind came up/quit right at release? Was it on the plunger and launched OVER the bale? It can make a great impact on the limited time we often have to work with the archer if too much time is wasted “in the green”. And first, exhaust the possibility that it is within a narrow rectangle about the width of the darn target bale! Only after that, go searching wider afield…
And teach them to go to the target, go ten or twenty feet further, and then take a sight on their scope’s tripod way back on the shooting line, so they have a sense of where the arrow traveled FROM and to….finding an arrow in the turf should not be rocket science and it should not take all day.
It’s amazing how many archers do not understand the nature of the Berger Button/Cushion Plunger and the center-shot setting.
If you are a recurve archer, have you ever taken the time and trouble to explore the effect on tune and arrow behavior which changing your center shot has? Perhaps you should experiment so you understand cause-and-effect and can tune better.
Start by measuring exactly how “deep” your plunger is so you can put it back to it’s current location if you want to return there quickly and easily (iow, when you panic).
Now, whatever its depth was, unscrew the plunger and set it to be about HALF as deep as it was. This’ll be the starting point and you’ll gradually move it deeper (past its original position most likely). If it is designed like the Beiter Plunger you can tighten the spring by rotating the shroud until there is NO give in the button. KEEP TRACK OF HOW MANY 360 DEGREE TURNS AND CLICKS YOU HAVE TO GO TO LOCK THE BUTTON DOWN. Again, so that you can put it back where it was at any time. If another brand, just use the matchstick trick, insert a matchstick or a toothpick, something that eliminates the action of the spring for this exercise.
I like to do this shooting exercise with bare shafts. Fletchings/vanes only serve to disguise the effects you seek to understand. Be sure you are close enough to keep the arrows on the bale! Put up a blank sheet of butcher paper with a dot to aim at, or use a fresh target so you can circle each end of arrows. Assuming you can shoot 3 arrows and get a group, well… do so. Note how the arrows fly (how much they skew sideways) and where they go relative to your aiming point. After each three arrows, rotate the plunger IN 1/2 turn pushing the centershot deeper away from the riser, and watch the arrows “march” across the target bale.
At some point the arrows will fly better than they have been and keep getting better, cleaner in flight. Then as you continue changing the center shot, they will start to fly worse. Keep going for a few ends and simply educate yourself on how the arrows fly, how they look in the bale (esp. if a foam bale – if a straw bale the angle of the dangle is not so diagnostic). Ultimately you want to return to that plunger setting of “best behavior”. You then might wish to check this “center shot” position in the traditional, arrow-on-the-bow-and-look-down-the-center-of-the-limbs method just to see how far off it is from the “accepted perfect center shot” (where the edge of the string away from the riser is just touching the junction of the shaft and arrow point joint). If there is a difference between the “ideal” and your empiric center shot I would suggest it is due to the spine of the arrows and most importantly your release technique.
So which is better? The one that give you the best groups, of course.
Incidentally, you did the center shot first because it has the more profound, basic influence on the arrow compared to the spring tension, but the spring can have a huge effect on the shape and size of your grouping pattern.
SO, how about the plunger tension now? same thing. You will not know until you try all the settings, using the same “little bit at a time” method keeping track as you make half-turns on the tension. Notice how certain areas of adjustment actually make big changes in the left-right arrow groups, and as you get close to the sweet spot, you get better groups. But you have to decrease the number of clicks per change as you near the sweet spot or you might go right past it. Again, this exercise is simply to learn what effect the plunger tension has on the flight of the arrows as well as the grouping.
There is no more commonly used, less understood, hardware on the olympic recurve bow than the plunger. You can study the engineering and physics of it all day long, and never really understand what it’s good for. Till you experiment a little…
A list. A bibliography is a kind of list, a summary, of reference materials wherein you can find gems of value, of wisdom to help you on your path to where you wish to go. Here is a list of some of the books a coach might benefit from, though certainly not all.
I am a reader. I have read with a great appetite since an early age. Taking an Evelyn Wood speed reading course at 14 did not hurt, either. Growing up with a great public library nearby and a paperback novel displayrack full of books (for free for me) in my dad’s drug store was a distinct advantage as well. OK. so I read A LOT. I’ve got more than 200 books on Kindle for calendar year 2012 as I write this on 12-23-2012 (23-12-2012 for my backwards English friends<G>).
Herein I am going to try to summarize some of the readings I have that have helped me to be a better coach, a better team leader, a better person. Where I can recall, I’ll credit the person that brought me into contact with the book – the wiser person who told me, “you should read this”…
First, Tom Parrish told me to read “Golf is Not A Game of Perfect” at a time when I was struggling with how to get my daughter to a higher level of consistency. I was worried about her occasional fliers (all archers will have these as they are developing – 5 great arrows and then one amongst them will be off in the blue instead of the gold/red ). Tom told me something like, “ignore the parts about the sand traps, and the laying-up, substitute the word “archery” anytime the word “golf” appears. He was right. It is a superb educational book on the mental aspects of trying to put the itty-bitty pointy stick into the tiny target 76 yards away with some consistency. Author is Rotello and here is the Amazon Link to the book.
I thought for a long time that Malcom Gladwell was some exotic, immensely intelligent, doctoral psychologist. His books are literally THAT good. I think early on that Coach Tom Barker turned me on to this author. But Gladwell, a “mere” New York Times reporter, weaves together again and again in his book, fundamental facts from a host of different sources and creates a tightly-woven rug that can hold water. I read everything he writes, and I am the better person and coach for it. Some are truly better than others, of course. Thank you, Tom!
The Tipping Point: How Little Things Can Make a Big Difference.
What the Dog Saw and Other Adventures
Outliers: The Story of Success
Blink: The Power of Thinking Without Thinking
Of these, I love Outliers the best because I have always felt myself as something of an outlier.
I do dare you to read any of these and not come out of the book with a sense of increased wisdom, power to effect positive change in your athlete, and a different perspective on how to approach your calling. This author has been passed around between coaches so much that it’s hard to know for sure who first zeroed in on how apt his writings are for the archery coach, but Tom certainly deserves my thanks.
Fixing My Gaze: A Scientist’s Journey Into Seeing in Three Dimensions, by Susan Barry. As I have said in earlier blogs, she reveals (to me, at least) a way to get a huge percent improvement in performance by training a set of muscles that no archery coach has ever attempted before. Teach the muscles of the eye to respond faster and more accurately and with more range of motion and you’ll have reached the outer limits of performance. You think *nothing* of teach your athletes to do the same with their biceps, triceps, lats, and especially their trapezius set, why not with their ocular muscles? jeez, this ain’t rocket science! Ask any special-trained optometrist (NOT opthalmalolgist!). Who told me to read this? NO ONE. I have met only disdain and dismissal for my insight regarding the potential for training the muscles of the eyes in like manner to how all other muscles of the body are trained. Someday I will be vindicated, unfortunately I fear it will not be because the US archery team is demonstrating a renewed potential best because of it – some other country will do this first.
You should never, ever, again mention the phrase “target panic”. It is a stupid phrase and lacking in accuracy and truthfulness. Instead, you will find you have to deal with “shot choke” or “hesitancy” in your elite athlete. Beginner athletes never get this. Only excellent archers find a plateau where their frontal cortex reactivates, overloads, and blocks the action that SHOULD be an entirely autonomous function. To help you understand why this is more of a choking sensation than a panic situation, please read
CHOKE, by Sian Beilock. Read it twice. And quit planting the seeds of destruction by using the phrase target panic.
Emotional Intelligence 2.0, by Travis Bradberry and Jean Greaves – the title pretty much implies all you need to know about why it is something you should learn from.
Talent Is Overrated: What Really Separates World-Class Performers from Everybody Else – by Geoff Colvin. Puts lie to the notion that there are “overnight wonders” and “natural professionals”. The 10,000 hour rule is a truth. NO ONE EVER BECAME ELITE without myelinating their neural pathways properly over a period of thousands of hours of doing that “something to be great in”. If that sentence doesn’t make sense to you, well, read the book and learn. It is a fundamental truth that every coaching certification course I teach includes. Bill Gates, the Beatles, Tiger Woods, Michael Phelps, Michael Jordan, you name the athlete, they ALL put in at least 10,000 hours of purposeful practice on their way to the top step. If I had to choose only one book, this one would probably be it.
The Talent Code: Greatness Isn’t Born. It’s Grown. Here’s How – Daniel Coyle – Again, pounding away on the fact that we only think someone is “big for their age” or “naturally athletic”. Our society builds a false premise that we continually fall for. (as coaches and as parents). Learn how NOT to expect too much from your athletes and how to get more from them at the same time. OK, maybe I would choose this as my “one and only” book to seize on. It’s so HARD TO CHOOSE from!
Mindset: The New Psychology of Success, by Carol Dweck – learn how profoundly influential attitudes are in controlling success, and how to guide your athlete through a variety of pitfalls and traps.
A quick jaunt aside to a fictional yet educational story about shot choke. “The Art of Fielding is mere baseball fiction the way Moby Dick is just a fish story” (Nicholas Dawidoff). Book by Chad Harbach.
Sport Supplement Reference Guide bvy William Llewellym – a total waste of time. NO ARCHER needs to take ANY special supplements. He or she must eat 9 to 12 helpings of a variety of raw fruits, vegetables, and berries every day, in addition to appropriate levels of animal protein (if not a vegan) and fats, so that the body can extract all of the micronutrients needed to create new cells in the body on a continual basis. More so when in training, as heavy training produces results by destroying cells and counting on the nutrients being available to rebuild the destruction better, stronger, and more efficiently. Like the NGBs for France, Germany, Austria, and Switzerland, I find that the science, the documentation in peer-reviewed, double-blind, placebo-controlled studies, certification by the NSF, to be so compelling that I have not only taken it myself for 10+ years but also commend it to my athletes: a capsulated formulation of a neutraceutical product consisting of 25 fully-ripened, raw, cold-juiced/treated/lyophyllized fruits, vegetables, and berries manufactured under stringent parameters that are totally USADA and WADA safe. You don’t need an “out of balance hyper dosage of anything”. Just a totally rounded realistic source for mother natures’ best natural nutrients so that your body can pick and choose just what is needed at just the right time during rebuilding and supercompensation. You also need to insure your athletes are getting therapeutic daily doses of what is called “vitamin D” by either adequate sun exposure to skin, or else Vitamin D3, about 5000 iu per 100 pounds of body weight. (in lieu of semi-monthly blood test of the 25(OH)D which MUST be at a level of at least 50 ng/ml, and below 80 ng/ml). A ng, by the way, is a billionth of a gram. So it don’t take much to make a world of difference in athletic performance when it comes to vitamin D3.
Rome 1960 by David Maraniss – This book fosters a greater understanding of the singular largest athletic event to be held every four years in the world. The good, the bad, the WHY and the WHEREFORE of this juggernaut of power and monied interests on behalf of the youth of the world, called upon to gather every four years…
The Tell-Tale Brain: A Neuroscientist’s Quest for What Makes Us Human by V.S. Ramachandran – Dr. Rama will be awarded the Nobel Price in my lifetime, and hopefully his, IMHO. If you want insight into how the human brain greets consciousness, how it learns by simply watching, and how the magnificence of it all comes together, this book is a must. You can also use TED.COM to view his 10-15 minute presentations which I recommend prior to you buying the book. If it doesn’t ring a chime in your core, you probably should not be a coach.