Effect of Pilates Exercises on Fundamental Skills Performance of Archers

Abstract

Objective: The purpose of the present study was to investigate the effect of Pilates exercises on fundamental skills performance of archers.
Method: A total of twenty female archers (age 16-20 year) were selected from Youth Affairs and Sports, Khuman Lampak Sport Complex, Imphal, Manipur (India) who participated national level competition. The subjects were randomly assigned into two equal groups, experimental group (n=10) and control group (n=10). The groups were measure before the intervention with the AAHPER Archery Skill Test to find out the overall significance effect among the mean of selected variables as 10 yards shooting and 20 yards shooting. After the initial test, the subjects of experimental group participated in a supervised Pilates exercise training program, where no special exercise was administered to the control group. The Pilates exercises were carried out for the period of six weeks, five days training (Monday to Friday) and 60 minutes each session.
Results: The experimental group showed improved scores in the 10 yards shooting and 20 yards shooting compared to the control group (p<0.05). The mean and standard deviation of the 10 yards shooting for pre-test and post-test of experimental group were 68.20 ± 10.08 and 94.20 ± 8.76 respectively. The values of the 20 yards shooting were 55.90 ± 13.43 and 80.10 ± 9.91 respectively. The significant improvement on fundamental skills performance of archers of the experimental group might be due to the nature of exercises for six weeks and a quick physical adaptation of the archers, which required for the development of selected exercises program.
Conclusion: It was considered that six weeks Pilates exercises training program may be effective in stabilizing the posture and improving the shooting performance of archers. Moreover, it might be quite appropriate to improvement of fundamental skills performance of archers at all.
Key Words: Pilates exercise, archer, fundamental skill, performance, physical adaptation

Full text

Education India Journal: A Quarterly Refereed Journal of Dialogues on Education, A UGC-
CARE List Journal, ISSN 2278-2435, Vol. 10, Issue-4 November-2021. Page 1
Vol.10,Issue-4, November 2021

Education India Journal: A Quarterly Refereed Journal of Dialogues on Education, A UGC-
CARE List Journal, ISSN 2278-2435, Vol. 10, Issue-4 November-2021. Page 312
39. Effect of Pilates Exercises on Fundamental Skills Performance of Archers
• Laishram Santosh Singh , Assistant Professor, Department of Physical Education and
Sports Science, Manipur University, Canchipur, santoshlaishram@manipuruniv.ac.in
• R.K Satyapriya Devi , Research Scholar, Department of Physical Education and Sports
Science, Manipur University, Canchipur, India
• Sarungbam Sen Singh , Research Scholar, Department of Physical Education and Sports
Science, Manipur University, Canchipur, India
• Martin Hofmeister , PhD,Department Food and Nutrition, Consumer Centre of the
German Federal State of Bavaria, Munich, Germany
• Bojan Bjelica, PhD, Faculty of Physical Education and Sport, University of East Sarajevo,
Sarajevo, Bosnia and Herzegovina
Abstract
Objective:The purpose of the present study was toinvestigate the effect of Pilates exercises on fundamental
skills performance of archers.Method: A total of twenty female archers (age 16 – 20 year) were selected from
Youth Affairs and Sports, Khuman Lampak Sport Complex, Imphal, Manipur (India) who participated
national level competition. The subjectswererandomly assigned into two equal groups, experimental group
(n=10) and control group (n=10). The groups were measure before the intervention with the AAHPER
Archery Skill Test to find out the overall significance effect among the mean of selected variables as 10 yards
shooting and 20 yards shooting. After the initial test, the subjects of experimental group participated in a
supervised Pilatesexercise training program, where no special exercise was administered to the control
group. The Pilates exercises werecarried out for the period of six weeks, five days training (Monday to
Friday) and 60 minutes each session. Results:The experimental group showed improved scores in the 10
yards shooting and 20 yards shooting compared to the control group (p<0.05). The mean and standard
deviation of the 10 yards shooting for pre-test and post-test of experimental group were 68.20 ± 10.08 and
94.20 ± 8.76 respectively. The values of the 20 yards shooting were 55.90 ± 13.43 and 80.10 ± 9.91
respectively. The significant improvement on fundamental skills performance of archers of the experimental
group might be due to the nature of exercises for six weeks and a quick physical adaptation of the archers,
which required for the development of selected exercises program. Conclusion:It was considered that six
weeks Pilates exercises training programmay be effective in stabilizing the posture and improving the
shooting performance of archers. Moreover, it might be quite appropriate to improvement of fundamental
skills performance of archers at all.
Keywords: Pilates exercise, archer, fundamental skill, performance, physical adaptation
Introduction
Archery,anindividualsport,necessitatesarcherstoobserveminutemovements throughsmallmuscularmovements in a
standing position (Uppal et al. 1986). [1] Target archery was the most popular form of archery, in which
members shoot at stationary circular targets at varying distances. All types of bow, longbow, bare bow,
recurve and compound can be used. In modern times, archery has already made its way to the Olympic
Games as well. Archery as a sporting event came much later. In the sport, the archers used the bow to shoot
arrows and it targets. It was mainly used in hunting and combat in the ancient times. Archery might be a low
impact sport but it was one that involves skill, coordination, muscular strength and endurance, and flexibility,
as well as power, which was what releases the arrow from the bow.Archery also requires to develop balance,
hand-eye coordination, concentration, and self-control specially for shooting performance (Acikada et al.
2004). [2]
The related study found that Archery consists of thefollowing movements seamlessly connected together:
stance, set, set-up,drawing,anchoring,aiming,release,andfollow through(Lee et al.2007). [3]
Pilates exercise is a series of non-impact exercises designed to stretch, strengthen, and balance of the body. It
was a complete approach for developing body alignment, awareness and improved posture. This techniques

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CARE List Journal, ISSN 2278-2435, Vol. 10, Issue-4 November-2021. Page 313
involves more than five hundred controlled movements performed either on a padded floor mat or with
special equipment. A Pilates exercise training program is a health course therapy conditioning both the
physical and mental mechanism or an individual. It was a method of exercise that consists of low-impact
flexibility and muscular strength and endurance movements. It was developed by Joseph Pilates in the early
20th century. A Pilates routine generally includes exercises that promote core strength and endurance,
including exercises that stress proper posture and movement patterns and balanced flexibility and strength. It
was an exercise method which increases strength and endurance of core muscles and improves flexibility,
dynamic postural control and balance (Joyce et al. 2017, Das et al. 2018, Bueno de Souza et al. 2018). [4-
6]Therefore, the present study was designed to investigate the effect of Pilates exercises on fundamental skills
performance of archers.
Methodology
Selection of Subjects
For this study, twenty female archers were selected from Youth Affairs and Sports, Khuman Lampak Sport
Complex, Imphal, Manipur (India) who participated national level competition. The age of subjects ranged
between 16-20 years. To determine the sample demographic of experimental group (n=10) and control group
(n=10), the researcher extracted skewness coefficient for age, height, weight, body mass index (BMI) and
experience, after extracting mean, standard deviation, median and skewness for each items. The results
showed sample demographic because it was between ±5 as shown in table 1.
Table 1: Sample properties, statistics features and demographic values
Tests
M±SD
Median
Skewness coefficient
EG (n=10)
CG (n=10)
EG
(n=10)
CG
(n=10)
EG
(n=10)
CG (n=10)
Age (years)
18.20±1.31
18.00±1.49
18.00
18.00
0.08
0.00
Height(m)
1.56±0.07
1.57±0.05
1.56
1.58
0.89
1.15
Weight (kg)
53.70±4.13
53.30±2.86
52.50
54.50
0.78
0.58
BMI (kg/m2)
21.90±1.50
21.67±1.40
21.50
21.65
1.11
0.43
Experience (years)
2.60±0.96
1.60±0.69
2.50
1.50
0.11
0.78
Values of the experimental group (EG) and control group (CG) are presented as mean (M), standard deviation
(SD), median, body mass index (BMI) and skewness coefficient.
The graphical representation of sample demographic values of experimental group and control group was
shown at figure 1.

Education India Journal: A Quarterly Refereed Journal of Dialogues on Education, A UGC-
CARE List Journal, ISSN 2278-2435, Vol. 10, Issue-4 November-2021. Page 314
Figure 1: Sample demographic values of experimental group and control group
Criterion Measures
AAHPER Archery Skill Test was used to find out the overall significance effect among the mean of selected
variables as 10 yards shooting and 20 yards shooting(Kansal 1996). [7] The criterion measures chosen for
testing the hypothesis in this study have been numerical scores, which was obtained from the test.The 10
yards shooting and 20 yards shooting was recorded in points. The arrow hits in the innermost circle (golden),
get nine points followed by 7, 5, 3, and 1 point respective circles outside the central circle. The sum of points
of 12 arrows was the scored for performance at each distance.
Design of Study
The subjects were randomly assigned into two equal groups, experimental group (n=10) and control group
(n=10).The groups were measure before the intervention with the AAHPER Archery Skill Test was used to
find out the overall significance effect among the mean of selected variables as 10 yards shooting and 20
yards shooting. After the initial test, the subjects of experimental group participated in a supervised
Pilatesexercise training program, where no special exercise was administered to the control group. The Pilates
exercises training program were carried out for the period of six weeks, five days training (Monday to Friday)
and 60 minutes each session. And this research proceed from 25th October to 25th December 2020.
Training Program
The objects from this study have been training followed by the Pilates exercise training program. These
training program by following the recommended exercise allowance which was suggested in Thompson et al.
(2013)[8],we have processed total 60 minutes work out with warm-up exercise for 10 min, main exercise for 40
min, warm-down exercise for 10 min. The exercise was applied for 6 weeks with 5 times a week. With
increasing the scale and number of exercise movements which increases the intensity of exercise (Singh
2018), [9]we have composed the routine that it does not get out of the previously set maximum exercise
intensity.And also when practicing each move, we have focused on safety more than accuracy so we
suggested a bit changed movement in parts which was tough to follow. The specific contents are composed as
table 2.
Table 2: Six weeks Pilates exercises training program for exercise group
Set of Stage
Pilates exercise
Training Periods (min/motion)
Intensity
1-2 Week
3-4 Week
5-6 Week
Warming-Up
Slow jogging and free hand
exercises
8/3
12/3
15/4
Borg’s scale 8-
10
Body parts rotation and breathing
exercise
10/3
14/4
17/5
Flexibility and stretching exercises
8/3
12/3
15/4
Borg’sscale 10-
12
Training Work
out
Push-Ups
8/2
10/2
12/2
Single leg stretch
8/2
10/2
12/2
Sit-Ups
8/2
10/2
12/2
Squatting
8/2
10/2
12/2
Single arm dumbbell row
8/2
10/2
12/2
Dumbbell side raise
8/2
10/2
12/2
Forearm plank
8/2
10/2
12/2
Single hand holding
8/2
10/2
12/2
Bench dips
8/2
10/2
12/2

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Bow draw
8/2
10/2
12/2
Double leg stretch
8/2
10/2
12/2
Shoulder bridge
8/2
10/2
12/2
Cool -Down
Cat with arm and leg extension
5/3
5/3
5/3
Borg’s scale 8-
10
Breathing and light stretching
exercises
10/3
10/3
10/3
Rest position
1/3
1/3
1/3
Statistical Analysis
The collected data were entered into an excel sheet and statistical analyses were conducted using the IBM
SPSS software (version 22.0; SPSS Inc., Chicago, IL, USA). Normality of statistical distribution was tested
by using descriptive statistics, paired t-test and ANCOVA was applied to examine differences among groups.
The level of significance used in the statistical analyses was 0.05.
Ethical Approval
The study was approved by Institutional Human Ethical Committee of Manipur University, Canchipur,
Imphal (India) with Ref. No.MU/IHEC/2020/021 and inform consent was obtained from the participants.
Results
The result of the study showed that there was significant improvement of fundamental skills of archers
on performance of selected subjects of the experimental group. The descriptive analysis of pre-test and post-
test of experimental group for 10 yards shooting was presented at table 3.
Table 3: Pre-test and post-test means of 10 yards shooting for experimental group
Variable
Group
Mean
N
Std. Deviation
Std. Error Mean
df
t-value
10 yards shooting test for
experimental group
Pre-test
68.20
10
10.08
3.18
9
13.14*
Post-test
94.20
10
8.76
2.77
*Significance at 0.05 tabulated t.05 (9) =2.26
Table 3 reveals that the mean M and SD of the 10 yards shooting for pre-test and post-test of experimental
group were 68.20±10.08 and 94.20±8.76 respectively. In addition, the standard error of pre-test and post-test
was also found as 3.18 and 2.77 respectively. There was found significance difference as the value obtain was
13.14*, whereas the tabulated value 2.26 at 0.05 level of significance. The graphical representation of pre-test
and post-test mean comparisons for 10 yards shooting of experimental group was shown at figure 2.

Education India Journal: A Quarterly Refereed Journal of Dialogues on Education, A UGC-
CARE List Journal, ISSN 2278-2435, Vol. 10, Issue-4 November-2021. Page 316
Figure 2: Pre-test and post-test means comparison of 10 yards shooting for experimental group
The descriptive analysis of pre-test and post-test of control group for 10 yards shooting was presented at table
4.
Table 4:Pre-test and post-test means of 10 and yards shooting for control group
Variable
Group
Mean
N
Std. Deviation
Std. Error Mean
df
t-value
10 yards shooting test
for control group
Pre-test
66.60
10
10.79
3.41
9
120
Post-test
66.80
10
7.95
2.51
*Significance at 0.05 tabulated t.05 (9) =2.26
Table 4 reveals that the M and SDof the 10 yards shooting for pre-test and post-test of control group were
66.60±10.79 and 66.80±7.95 respectively .There was found insignificance difference as the value obtain was
120, whereas the tabulated value was 2.26 at 0.05 level of significance.The graphical representation of pre-
test and post-test mean comparisons for 10 yards shooting of control group was shown at figure 3.

Education India Journal: A Quarterly Refereed Journal of Dialogues on Education, A UGC-
CARE List Journal, ISSN 2278-2435, Vol. 10, Issue-4 November-2021. Page 317
Figure 3: Pre-test and post-test means comparison of 10 yards shooting for control group
The descriptive analysis of pre-test and post-test of experimental group for 20 yards shooting was presented at
table 5
Table 5: Pre-test and post-test means of 20 yards shooting for experimental group
Variable
Group
Mean
N
Std. Deviation
Std. Error Mean
df
t-value
20 yards shooting
test for experimental
group
Pre-test
55.90
10
13.43
4.24
9
12.80*
Post-test
80.10
10
9.91
3.13
*Significance at 0.05 tabulated t.05 (9) =2.26
Table 5 reveals that the M and SD of the 20 yards shooting for pre-test and post-test of experimental group
were 55.90±13.43 and 80.10±9.91 respectively.There was found significance difference as the value obtain
was 12.80*, whereas the tabulated value was 2.14 at 0.05 level of significance.The graphical representation of
pre-test and post-test mean comparisons for 20 yards shooting of experimental group was shown at figure 4.
Figure 4: Pre-test and post-test mean comparison of 20 yards shooting test for
experimental group

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The descriptive analysis of pre-test and post-test of control group for 20 yards shooting was presented at table
6.
Table 6: Pre-test and post-test means of 20 yards shooting for control group
Variable
Group
Mean
N
Std.
Deviation
Std. Error
Mean
df
t-value
20 yards shooting test
for control group
Pre-test
58.20
10
11.97
3.78
9
3.43*
Post-test
61.60
10
10.44
3.30
*Significance at 0.05 tabulated t.05 (9) =2.26
Table 6 reveals that the M and SD of the 20 yards shooting for pre-test and post-test of control group were
58.20±11.97 and 61.60±10.44 respectively. There was found significance difference between the obtained
value was 3.43*, whereas the tabulated value was 2.26 at 0.05 level of significance. The graphical
representation of pre-test and post-test mean comparisons for 20 yards shooting of control group was shown
at figure 5.
Figure 5: Pre-test and post-test means comparison of 20 yards shooting test for control group
The analysis of co-variance (ANCOVA) of pre-test and post-test betweenexperimental group and control
group for 10 yards shooting was presented at table 7.
Table 7: Pre-test and post-test means comparison between experimental and control groups For 10
yards shooting test
Source
Type III Sum of Squares
df
Mean Square
F
Sig
Group
3953.304
1
18.051
16.300*
.014
Error
623.369
17
36.669
Total
136856.000
20
Corrected Total
1618.200
19
*Significant at 0.05 level of confidence F (1, 17) = 4.45 (N=20)
Table 7 reveals that there was found significant difference between pre-test and post-test means comparison
score of experimental group and control group for 10 yards shooting test by analysis of co-variance
(ANCOVA) as the obtained critical value of F=16.300* was greater than the tabulated value of F=4.45,
therefore, it was confirmed that six weeks Pilates exercise training program was effective to improve the skill

Education India Journal: A Quarterly Refereed Journal of Dialogues on Education, A UGC-
CARE List Journal, ISSN 2278-2435, Vol. 10, Issue-4 November-2021. Page 319
performance of archers.The analysis of co-variance (ANCOVA) of pre-test and post-test between
experimental group and control group for 20 yards shooting was presented at table 8.
Table 8: Pre-test and post-test means comparison between experimental and control groups for 20
yards shooting
Source
Type III Sum of Squares
df
Mean Square
F
Sig
Group
2512.360
1
77.916
5.516*
.078
Error
456.563
17
30.173
Total
97918.000
20
Corrected Total
5438.000
19
*Significant at 0.05 level of confidence F (1, 17) = 4.45 (N=20)
Table 8 reveals that there was found significant difference between pre-test and post-test means comparison
score of experimental group and control group for 20 yards shooting test by analysis of co-variance
(ANCOVA) as the obtained critical value of F=5.516* was less than the tabulated value of F=4.45, therefore,
it was confirmed that sixweeks Pilates exercise training program was effective to improve the skill
performance of archers.
Discussion
Archery is a sport that requires a stable platform with coordination of the lower and upper bodies. The lower
body stance is static, creating balance for the rest of the body while the upper body is stabilising the
movement of aiming and shooting. As archers, we spend a lot of time working on perfecting the form, but
many times we forget a very important aspects e.g. stance, stability, and balance. So an archer’s stance, the
way their feet and body are aligned before even beginning the shot. In fact, the stance sets the foundation, it is
one of the most important aspects of the shot.
Balance is the ability to control the centre of gravity while stability is the ability to control the body’s
movements. Pilates exercise training program can be done to improve these three importance aspects of
shooting include stance, stability, and balance.
The objective of the study was to investigate the effect of Pilates exercises on fundamental skills performance
of archers by giving the Pilates exercisestraining program for the period of six weeks, five days training
(Monday to Friday) and 60 minutes each session. The findings of the study also revealed that there were
significant effect of Pilates exercise training program on 10 yards shooting and 20 yards shooting, which were
proved by the application of appropriate statistical techniques as the descriptive analysis, paired t-test and
ANCOVA was employed.
Pilates largely avoids high impact, high power output, and heavy muscular and skeletal loading (Bergamin et
al. 2015). [10] Previous research indicates that Pilates has significant effects on motor characteristics as well as
on improvements in body composition (Schroeder et al. 2002, Segal et al. 2004, Malnar et al. 2007, Sekendiz
et al. 2007, Obradović et al. 2008, Emery et al. 2010, Kloubec et al. 2010,Bjelica et al. 2018)[11-18]. It was
realized that the results of this study was similar to the reports that studied fundamental data contributing to
archery performance and stabilization of shooting posture in archers by examining the influence of Pilates
core stability (PCS) exercises on dynamic and static balance. With the finding of study that PCS exercise
improves physical stability and balance ability and also it was confirmed that the PCS exercise was a suitable
exercise method for improving balance ability due to the physical stability of archers (Park et al. 2016). [19]
Some research has confirmed that the Pilates program has positive effects on joint stability in adults
(Gladwell et al. 2006, Rydeard et al. 2006).[20, 21]The greatest correlation between Pilates and archery can be
supported by the fact that Pilates programs are characterized by the precision of the exercise technique that
allows exercisers the perfect form of each movement, which is extremely important for the archery technique
itself (Matty 2006, Latey 2001, Fernandez 2014). [22, 23, 24]The study result of Penninx el al. (2000) [25] that

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there was a connection between psychological problem (depression) and impaired physical performance. This
finding suggests that each psychological factor was influence enough on the individual performance and can
potentially influence physical performance.
The goal of shooting practice programs is to bring the training conditions closer to the conditions similar to
the competition and thus leave the main aspect to physical abilities as well as concentration. Good physical
shape contributes to a reduction in heart rate, and this is a very important segment in shooting (Sezer 2017)
[26].
On the other hand,Kimet al. (2016) [27]study analysed an upright body exercise program using spine
stabilization technique to determine the effect on foot plantar pressure in archers, demonstrate the
effectiveness of upright body exercise, and develop a new, effective, and efficient training program. A total of
10 archers (3 men and 7 women) in Busan Metropolitan City who had 10years of career in archery and were
given explanation of its contents and purpose before giving spontaneous consent to the experiment were
enrolled in the study. The upright body type exercise program was implemented thrice a week for 12 weeks,
with higher exercise intensity with time. A resistive pressure sensor was used to measure foot plantar pressure
distribution and analyse quantitative information on variation in postural stability and weight shifting in
dynamic balance during shooting, as well as plantar pressure in static balance with the eyes open and closed.
An upright body exercise program had positive effects on foot plantar pressure in static and dynamic balance
in archers by reducing body sway and physical imbalance during shooting and with eyes closed. This program
is expected to help archers improve their posture and psychological state, and thereby improve performance.
On the basis of the results, it was considered that the Pilates exercise training program has been produced
significant improvement of archery shooting performance namely 10 yards shooting and 20 yards shooting on
experimental group than control group. Therefore, the six weeks Pilates exercise training program was
significantly effect on fundamental skill performance of archery. In this study were selected from female
archers as subjects, so further attempts can used male archers also and future research should be used larger
samples to be better generalizability. And, similar study may also recommend to other games and sports in
order to enhance the performance of the players.
Conclusion
It might be considered that Pilates exercise training program helps to improve shooting performance of
archers, and sufficient enough to produce significant improvements in fundamental skills performance in
archery. This might be due to the nature of training for six weeks and a quick physical adaptation, which
required for the development of selected training program.
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Education India Journal: A Quarterly Refereed Journal of Dialogues on Education, A UGC-
CARE List Journal, ISSN 2278-2435, Vol. 10, Issue-4 November-2021. Page 322
e-mail
eijeditor@gmail.com
Website
www.educationindiajournal.org
Patron
Padma Shri Prof. M.S.Sodha
F.N.A. Former Deputy Director, IIT, New Delhi &
Former Vice-Chancellor, Indore, Bhopal & Lucknow
Universities ,Visiting Professor-Department of
Education & Physics , University of Lucknow-226007
Chief Editor
Prof.Umesh C. Vashishtha
Former Head & Dean, Faculty of Education, University
of Lucknow, Uttar Pradesh & Former Founder Director,
Institute of Distance Education; Centre for Aurbindo
Studies; Centre for Gandhian Though; Centre for
Vivekanand Studies; Institute of Rural Education and
Management; University of Lucknow & Former Council
Member NCTE-NRC & NCTE-HQ at New Delhi &
Present Council Member, NCTE-HQ, New Delhi
Managing Editor
Prof. Asheesh Srivastava
Head-Department of Educational Studies & Dean-
School of Education, Mahatma Gandhi Central
University, Motihari, East Champaran, Bihar-845401
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