Get a piece ofbrass rod about 3" long (or a 7/32" drill bit) that will fit inside the shaft, remove the nock, place the rod in the shaft, cover the open end of the arrow, point the arrow towards the ceiling and with a whipping motion sling the arrow down towards the floor. Keep doing this till the insert comes out. It helps if you sling it towards a box or something to catch the insert, otherswise you'll spend the rest of the afternoon looking for your insert and rod.