Effects of a 12-week T10 Exercise Program on Shooting Performance, Upper Extremity Function, Balance and Reaction Time in Competitive Air Pistol Athletes

The Effects of a 12-Week T10 Exercise Program on Shooting Performance, Upper Extremity Function, Balance, and Reaction Time in Air Pistol Athletes: A Randomized Controlled Trial

Air pistol shooting requires a high level of postural stability, upper extremity neuromuscular control, and concentration to achieve optimal performance. Prolonged maintenance of the shooting position may lead to shoulder muscle fatigue, reduced joint stability, and impaired shooting accuracy. Although sport-specific exercise programs have been recommended to improve physical performance in shooters, the effectiveness of the T10 exercise program has not yet been investigated in this population. This randomized controlled trial aims to evaluate the effects of a 12-week T10 exercise program, in addition to routine training, on shooting performance in competitive air pistol athletes. Secondary outcomes include upper and lower extremity functional performance, balance, muscular endurance, upper extremity stability, grip strength, medicine ball throw performance, and visual and auditory reaction time. Participants will be randomly allocated to either an intervention group receiving the T10 exercise program plus routine training or a control group continuing routine training alone. Assessments will be performed at baseline and after the 12-week intervention. The findings of this study may provide evidence for the effectiveness of a sport-specific neuromuscular exercise program in enhancing shooting performance and physical function in competitive air pistol athletes.

Air pistol shooting is a precision sport that requires a high level of postural stability, upper extremity neuromuscular control, and sustained concentration to achieve accurate shooting performance. During competition, athletes maintain the shoulder in an elevated position for prolonged periods, which may result in muscle fatigue, impaired scapular stability, altered shoulder mechanics, and reduced shooting accuracy. In addition, deficiencies in balance, upper extremity stability, muscular endurance, and reaction time may negatively influence shooting performance.

Previous studies have suggested that physical conditioning and sport-specific exercise programs may improve athletic performance in shooting sports. The T10 exercise program is a comprehensive upper extremity training protocol consisting of ten exercises designed to improve neuromuscular control, dynamic stabilization, co-contraction, muscle strength, endurance, coordination, and movement quality. Despite its potential benefits, the effectiveness of the T10 exercise program has not been investigated in competitive air pistol athletes.

The primary objective of this randomized controlled trial is to determine the effects of a 12-week T10 exercise program on shooting performance in competitive air pistol athletes. Secondary objectives are to evaluate the effects of the intervention on upper extremity functional performance, upper extremity stability, dynamic balance, static balance, muscular endurance, grip strength, medicine ball throw performance, agility, lower extremity explosive performance, and visual and auditory reaction time.

A minimum of 24 competitive air pistol athletes aged 18 to 40 years will be recruited and randomly allocated to either an intervention group or a control group using simple randomization. Participants in the intervention group will perform the T10 exercise program three times per week for 12 weeks in addition to their routine shooting training, whereas participants in the control group will continue their routine training without additional exercises.

Outcome assessments will be performed at baseline and after the 12-week intervention. The primary outcome will be shooting performance. Secondary outcomes will include Upper Quarter Y Balance Test, Y Balance Test, Flamingo Balance Test, grip strength, medicine ball throw test, Closed Kinetic Chain Upper Extremity Stability Test, push-up and sit-up performance, T-test, standing long jump, and visual and auditory reaction time. The findings of this study are expected to provide evidence regarding the effectiveness of a sport-specific neuromuscular exercise program for improving shooting performance and physical function in competitive air pistol athletes and may contribute to the development of evidence-based training strategies for precision shooting sports.

Inclusion Criteria:

• Age between 18 and 40 years.
• Competitive air pistol athletes with at least 2 years of regular shooting experience.
• Participating in shooting training for at least 6 hours per week.
• Being in the preseason training period.
• Willing to participate and able to provide written informed consent.

Exclusion Criteria:

• Current upper extremity musculoskeletal injury or pain.
• History of upper extremity orthopedic surgery.
• Neurological or cognitive disorders affecting participation.
• Visual or hearing impairments that may interfere with testing or shooting performance.
• Inflammatory joint disease involving the lower extremities.
• History of lower extremity orthopedic surgery or musculoskeletal deformity affecting performance.
• Rheumatologic, metabolic, or cardiovascular disease.
• Body mass index (BMI) >30 kg/m².
• Current use of psychiatric medication.
• Failure to attend two consecutive intervention sessions during the study period.