Report from Ricky McFarlane Head of Performance @ Crawley Town FC and PWR Sports & Human Performance, England.

As a coaching tool Ricky finds flywheel resistance training (FT) useful as some players may not have experience with traditional resistance training (TRT) techniques and the use of improper form could place excessive stress on joints, ligaments, and muscle tissue.  

Ricky views: flywheel training as a safe and a time-effective strategy within a team setting enhancing the physical outcomes of his players by eliminating the need for constantly changing weights, equipment, or resistance settings to boost their physical outcomes. 

Further when it comes to young athletes, FRT can be an invaluable tool. It allows for efficient training sessions with athletes who are juggling busy schedules with school, homework, and other commitments outside of their chosen sport. Additionally, academy players may also be experiencing adolescent growth spurts where their co-ordination and movements can be compromised, and they will need to learn how to move and load their muscles safely. 

Ricky states: that he is always evolving training protocols using flywheel training to teach young athletes how to load specific movement patterns. 

The controlled nature of FRT exercises allows young athletes to work in a safer environment and through progressions with less stress on joints compared to some TRT exercises. For example, loading the legs only squat pattern using the Exerfly shoulder harness and platform, takes the load off of the back while simplifying the exercise technique. Further, FRT should be introduced gradually allowing athletes to adapt to the new training stimulus, beginning with lighter resistance and single joint exercises before progressing to more advanced multi-joint movements at higher resistance levels. de Hoyo et.al. (2015) showed that 1–2 weekly sessions of FRT produced a reduction in hamstring muscle injuries and showed improvements in soccer performance traits with elite-level U17-U19 soccer players. While research by Weng et.al. (2022) showed improvements in lower limb explosive strength, jump performance and increased running economy in young well-trained distance runners. 

In summary the versatility of the flywheel via a wide range of exercises targeting specific muscle groups and movement patterns allows coaches to keep workouts safe, interesting, and engaging for young athletes. FRT helps to improve athletic performances via strength, power, sprinting, jumping, and change of direction, thereby preparing athletes for optimal performance while minimizing their risk of injuries. 

References 

1. de Hoyo, M., Pozzo, M., Sañudo, B., Carrasco, L., Gonzalo-Skok, O., Domínguez-Cobo, S. & Morán-Camach, E. (2015) Effects of a 10-Week In-Season Eccentric-Overload Training Program on Muscle-Injury Prevention and Performance in Junior Elite Soccer Players. International Jnl of Sports Physi0 and Performance 10: 46-52.
2. Weng Y, Liu H, Ruan T, Yang W, Wei H, Cui Y, Ho IMK, and Li Q. (2022) Effects of flywheel resistance training on the running economy of young male well-trained distance runners. Frontiers in Physiology 1 – 10.