The Effect of Two Different Exercise Programs in Young Sailors

This study aims to investigate the effects of an 8-week structured land-based exercise program on hiking endurance, core endurance, muscle activation, balance, and motor competence in young sailors. The intervention will be applied in addition to a standard hiking bench training, which simulates the physically demanding "hiking" maneuver used in sailing. A total of 26 adolescent athletes, aged 12 to 18 years, will be randomly assigned to two groups: one receiving hiking bench training only, and the other receiving hiking bench training combined with structured strength, flexibility, balance, and dynamic warm-up exercises. Evaluations will include endurance testings, electromyography (EMG) analysis of muscle activity, balance tests, and motor coordination assessments. The results are expected to inform future training programs by optimizing athletic performance and supporting injury prevention strategies in youth sailing.