[x-factor]

I went shooting today for the first time since at least November (I had sports injuries to my left wrist and then my right hand) and it was a disaster. When I was in shape I qualified near perfect and was shooting palm-sized groups at a fairly rapid pace. Today, geez, I was a mess...7 yards looked like 15, my trigger finger placement was all over, my stance felt wrong, etc etc.

Also, to answer TS's earlier preliminaries...I do have the requisite strength described earlier. My training has all come through my job from current and former special operations personnel, so I feel pretty confident that I'm working from a good base set of knowledge. I'm interested only in practical shooting (I hardly ever put the target farther than 10 yards). My goal is higher than civilian self-defense, but not quite a full military standard. I'm not going to be attacking anything, but I want to be able to pull my weight in the event that me or my element comes under attack while in the field and I want the guys I travel to be confident that I'm not a security liability. (Am I making a false distinction between offensive and defensive scenarios?)

Has anyone else ever had to rehab their skills after a long break? Was there a specific drill or routine that helped you or is it just about getting reps? I'm worried that I'm just going to reinforce a bunch of bad habits if I just try to "practice" myself back into shape. Any advice from the experts would be greatly appreciated.