What Actually Happens at an Archery GB NTDP Day?

Spoiler: it isn't just standing on a shooting line all day firing arrows.

When I tell people that I go to Archery GB's National Talent Development Programme at Lilleshall, I sometimes get asked what we actually do there.

The obvious answer would be archery.

And yes, there is definitely archery.

But one of the things I've learned since joining NTDP is that becoming a better archer involves quite a lot of things that don't involve shooting an arrow at all.

Some of them also involve planks.

Far too many planks.

So, what is NTDP?

NTDP stands for the National Talent Development Programme.

I attend the Central programme at Lilleshall National Sports Centre, which is also home to Archery GB's Performance Archery Centre.

The programme is for young archers who want to develop their shooting and learn more about what it takes to become a performance athlete.

That last bit is important.

When I first started going, I probably thought the main thing would be getting lots of expert coaching and improving my shooting technique. That is definitely part of it, but I've realised that NTDP is really about developing the whole archer.

A typical day for me is split into four sessions.

Two involve shooting.

Two don't.

And sometimes the ones where you don't shoot teach you just as much.

1. Technical coaching: time to shoot some arrows🏹

There are normally two technical coaching sessions during the day, one in the morning and another in the afternoon.

These are probably the sessions that look most like what people imagine an archery training day to be.

We're on the range with an Archery GB coach, our bows are out and we're shooting.

But we're not just trying to get as many arrows into the gold as possible.

Sometimes we'll shoot at a normal target, but we also spend time shooting at a blank boss, where there isn't a target face to distract you.

That sounds a bit strange at first. Surely hitting the middle is the whole point?

But taking the target away means I can concentrate on how I am making the shot, rather than where the arrow lands.

The coaches watch things like posture, alignment, movement and how the shot is being executed. They might give me something specific to work on, then watch again to see what changes.

Sometimes a very small adjustment can make a surprisingly big difference.

It can also feel slightly strange having somebody watch every tiny part of your shot!

But that's one of the things I've learned to enjoy about coaching. I'm beginning to understand why I'm doing things rather than simply being told what to do.

And that's a big difference.

2. Strength and conditioning: apparently archers need muscles too

The other morning session is usually strength and conditioning.

This was one of the things I hadn't really thought about when I first got serious about archery.

You don't run around a pitch. You don't tackle anybody. You don't have to sprint 100 metres.

How hard can it be?

Quite hard, actually.

We learn exercises designed to develop the areas of the body that archers rely on, particularly things like core strength, stability, control and the muscles needed to hold good shooting positions repeatedly.

There is also a big focus on doing exercises properly and safely, rather than simply trying to do as many as possible.

We stretch, learn exercises and sometimes benchmark ourselves with things like planks, sit-ups and push-ups so we can see how we're developing.

There are usually games and team activities mixed in too, which work on things like coordination, movement and flexibility.

Some are really good fun.

Some make you realise muscles exist that you didn't know you had.

And yes, it is hard work.

I've started to understand why physical preparation matters so much. If I want my technique to stay consistent through lots of arrows, I need the strength and stability to keep making the same movement properly.

So apparently shooting more arrows isn't always the answer.

3. Back to the range

After lunch, my group will rotate again and there is another technical coaching session.

I like having two shooting sessions because it gives me another chance to work on something from earlier in the day.

Sometimes something doesn't immediately make sense.

A coach might explain a movement, I try it, and my brain says:

Nope. That feels weird.

Then you keep working on it.

You try a drill.

You shoot some more arrows.

And eventually there can be that moment where something suddenly clicks.

Not every change works instantly, of course. Sometimes you leave with something you need to keep practising at home or with your regular coach.

That's another thing NTDP has taught me.

A training day isn't supposed to magically fix everything.

It's supposed to give you things to work on afterwards.

4. The bit between your ears 🧠

The other afternoon session is completely different.

This is where we work on some of the mental and personal parts of being an athlete.

We've looked at things like goal setting, planning for the future, wellbeing, resilience and understanding how we respond when things don't go to plan.

I think this is one of the areas where NTDP has helped me most.

Archery can be frustrating.

You can shoot a brilliant arrow and then, a few seconds later, shoot one that makes you wonder whether you've ever held a bow before.

The important thing is what happens next.

I've been learning not to let one bad arrow decide what happens to the next five.

One of the ideas I'm trying to use more is:

The arrow has gone. I can't change it. I can change the next one.

That sounds simple.

Actually doing it in a competition when you're disappointed with a shot is much harder.

We also think about longer-term goals and what being an athlete actually means. Not just scores and medals, but things like attitude, preparation, learning, looking after yourself and taking responsibility for your own development.

I'm still learning all of that.

I think that's probably the point.

It's not really four separate things

Technical coaching.

Strength and conditioning.

Mental development.

Planning and goals.

They can sound like four completely separate parts of the day, but I'm beginning to realise they're all connected.

Good technique is harder to repeat if I'm tired and can't hold my position.

Being physically strong doesn't help much if one bad arrow makes me lose focus.

Having a big goal doesn't mean much if I don't know what I need to work on to get there.

And none of it works particularly well if I don't actually put the work in between NTDP days.

Archery GB describes NTDP as helping young archers develop the skills, knowledge and behaviours needed for their development, and having experienced it, that makes much more sense to me now than it probably would have done a year ago.

And yes, we do have lunch

I should probably mention that before somebody thinks Archery GB makes us plank continuously from 9am until 4.30pm.

There is a lunch break, and time for snacks.

Snacks are important.

Especially after strength and conditioning.

What do I take home from an NTDP day?

Usually a tired body, a head full of things to think about and several things I want to try at my next training session.

That's probably what I like most about it.

I don't leave thinking I've suddenly become a much better archer in one day.

I leave knowing a little bit more about how to become a better one.

And then it's back to training.

One arrow at a time.

Hope 🏹