Orthopedics · Medical Literature
Unstable trunk core strength training improves shooting performance and holding stability in elite 10 m air pistol athletes: a pilot randomized controlled trial.
Abstract
While trunk strength training is well established in marksmanship sports, it is not known whether unstable or stable training regimes are more effective in air pistol athletes. The aim of this study was to investigate whether unstable trunk core strength training (UTCST) elicited greater improvements than stable training (STCST) in postural and gun-holding stability in national-level air pistol shooters. Twenty national-level shooters were randomly assigned to UTCST (n = 10; Swiss balls, BOSU balls, balance discs) or STCST (n = 10; stable surface) for 8 weeks. Outcome measures were center-of-pressure (COP) parameters (plantar pressure analysis) and shooting performance parameters (SCATT laser system) recorded 1-second prior to trigger. UTCST showed greater improvements than STCST in COP sway area (-11.03% vs. -2.02%, p < 0.05, η2p=0.22), COP path/area ratio (+ 9.55% vs. + 3.61%, p<0.05, η2p = 0.22), shooting scores (+ 2.46% vs. + 1.19%, p<0.05, η2p=0.20), 10-ring stability (+ 10.47% vs. + 6.51%, p < 0.05, η2p=0.25), 10.5-ring stability (+ 31.55% vs. + 6.48%, p<0.05, η2p=0.56), muzzle oscillation control (-8.74% vs. -4.05%, p < 0.05, η2p=0.39), and aim-trigger deviation (-25.73% vs. -10.1%, p<0.05, η2p=0.22). After FDR correction, only 10.5-ring stability and muzzle velocity remained significant; the other outcomes are interpreted as exploratory. Conclusion. In this sample of national-level air pistol athletes, UTCST appeared to produce greater improvements than STCST in both postural control and shooting precision, which may reflect enhanced neuromuscular coordination. Given the small, pilot sample, these preliminary findings require confirmation in larger, prospectively registered trials; nonetheless, they provide preliminary support for incorporating unstable-surface training into shooting-specific conditioning programs.
Clinical relevance
This pilot RCT addresses a practical gap in sports medicine and orthopedic rehabilitation: whether unstable-surface trunk core strength training (UTCST) confers superior neuromuscular and performance benefits over stable-surface training (STCST) in precision sport athletes. The study population — national-level 10 m air pistol shooters — represents a cohort in whom fine postural control and distal limb steadiness are primary performance determinants, making core stability programming a clinically meaningful intervention target. Findings are relevant to sports medicine physicians, orthopedic specialists, and strength-and-conditioning practitioners managing elite marksmen or patients requiring high-precision upper-extremity neuromuscular rehabilitation.
Key findings
1. COP sway area improved significantly more with UTCST than STCST (−11.03% vs. −2.02%, p < 0.05, η²p = 0.22), indicating superior postural stability gains on unstable surfaces. 2. COP path/area ratio (a measure of postural control efficiency) increased more with UTCST (+9.55% vs. +3.61%, p < 0.05, η²p = 0.22), suggesting more controlled center-of-pressure excursion. 3. Shooting scores improved more in the UTCST group (+2.46% vs. +1.19%, p < 0.05, η²p = 0.20), though this did not survive FDR correction and is considered exploratory. 4. 10.5-ring stability — the most precise target zone — showed the largest between-group difference (+31.55% UTCST vs. +6.48% STCST, p < 0.05, η²p = 0.56), and this finding remained significant after false discovery rate (FDR) correction. 5. Muzzle oscillation control improved more with UTCST (−8.74% vs. −4.05%, p < 0.05, η²p = 0.39), and also retained significance post-FDR correction, indicating meaningfully reduced gun movement prior to trigger release. 6. Aim-trigger deviation decreased more in the UTCST group (−25.73% vs. −10.1%, p < 0.05, η²p = 0.22); however, this did not survive FDR correction and remains an exploratory finding.
Practice implications
Sports medicine physicians and conditioning specialists working with precision sport athletes should consider incorporating 8-week unstable-surface trunk training protocols (using Swiss balls, BOSU balls, and balance discs) into shooting-specific conditioning programs, given that UTCST produced statistically and practically superior gains in the two most robust outcomes — 10.5-ring stability and muzzle oscillation control — even after FDR correction. Patient selection should prioritize athletes for whom fine distal steadiness and neuromuscular coordination are performance-limiting factors, and the intervention may be trialed as an adjunct to, rather than a replacement for, standard marksmanship conditioning. Given this was a small pilot RCT (n = 20) with several outcomes that did not survive multiple-comparison correction, clinicians should interpret non-FDR-corrected findings as hypothesis-generating and await confirmation from larger, prospectively registered trials before broadly generalizing these protocols.