This protocol adds aerobic warm-up, dynamic stretching, foundational strength (glutes, core), and cool-down flexibility work. Exercises are adapted to sailing-specific demands and performed 2 times per week alongside hiking bench work.

McGill's tests will assess core endurance using four positions: trunk flexor, right and left side plank, and trunk extensor. Each participant performs a brief practice, then holds each static position as long as possible. Time is recorded with a stopwatch using "start" and "stop" commands. Test order is randomized. In the flexor test, participants sit with trunk at 60°, knees at 90°, arms crossed; time stops if angle is lost. In side planks, feet are stacked, bottom elbow on the mat, top hand on opposite shoulder; time ends when body alignment is lost. In the extensor test, participants lie prone on a table with ASIS at the edge, arms resting forward. Lower limbs are stabilized with straps or by an assistant. Time starts when arms cross over the chest and trunk is held horizontal, and stops when the posture can't be maintained.

The modified Y-Balance Test (mYBT) will be used to assess dynamic balance of both legs. Three marked measuring tapes will be placed from the center of the foot in anterior (ANT, 90°), posterolateral (PL, 45°), and posteromedial (PM, 45°) directions. Participants will stand on one leg with a semi-flexed knee and hands on hips, and reach as far as possible in each direction with the other leg. They will lightly touch the furthest point with minimal pressure using the farthest part of the reaching foot, without using it for support. After a 5-minute familiarization, three trials per direction will be performed. The maximum reach in each direction will be recorded. This value will be divided by leg length and multiplied by 100 to calculate relative reach distance.

Gross motor coordination will be assessed using the KTK3+ test, which includes three tasks:

Jumping Sideways (JS): Participants jump sideways over a wooden slat with both feet for 15 seconds. The total score is the sum of jumps from two trials.

Moving Sideways (MS): Participants move laterally by stepping on and shifting two wooden boards for 20 seconds. The score is the total number of board shifts and steps from two trials.

Balancing Backwards (BB): Participants walk backward on three beams of decreasing width (6.0 cm, 4.5 cm, 3.0 cm). Three trials per beam are performed. The maximum score is 72 steps.

Eye-Hand Coordination (EHC): In a 30-second task, participants throw a tennis ball with one hand and catch it with the other, alternating hands. Standing 1 meter from a 1 m² wall square, they perform two trials. Total successful catches are recorded as the score.