Introduction

Many researchers have found that flywheel resistance training (FRT) programs can improve traditional strength measurements such as 1RM (3). The effect that FRT has on strength is widely accepted and FRT implemented by coaches for this reason (1).  However, one overlooked factor is its ability to improve coordination 

It has previously been suggested that engaging in exercise that have a high involvement of an eccentric contraction (i.e. FRT), may improve motor coordination due to the increased activation in certain brain centers (i.e., cerebellum) (2).  Additionally, the rapid transition from concentric to eccentric, and muscle activation strategies (4) associated with FRT may further drive coordination adaptations. 

Trinity High School strength staff decided to implement a FRT lower body program (see next slide) with a 6’3” freshman that recently went through a growth spurt.  Like many other youth athletes, this rapid growth spurt compromised his body awareness and coordination.  Additionally, this athlete had a relatively low strength level, with a front squat of just 165 lbs.  

Program 

• Length:
  
  • 4 wks 
• Exercise:
  
  • Flywheel squat: 1 x wk
  • Flywheel split squat: 1 x wk
• Reps and Sets:
  
  • 3 sets of 8 – 6 reps 
• Intensity:
  
  • Velocity Zone: Accelerative strength (0.75 - .50 m/s)
• Note:
  
  • These exercises were performed alongside his normal training.
  • The FRT specific exercises replaced the traditional resistance counterparts (i.e. flywheel belt squat vs barbell front squat).  

Results

Some of the main changes in performance were: 

• 58% increase in front squat 1RM (165 to 260 lbs), despite not front squatting for 4 weeks.
• 11% increase in vertical jump.
• Anecdotally increased coordination, squat technique, and stability.

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References

1. De Keijzer, K, McErlain-Naylor, SA, E. Brownlee, T, Raya-González, J, and Beato, M. Perception and application of flywheel training by professional soccer practitioners. Biol Sport 39: 809–817, 2022.

2. Lepley, LK, Lepley, AS, Onate, JA, and Grooms, DR. Eccentric Exercise to Enhance Neuromuscular Control. Sports Health 9: 333–340, 2017.

3. Petré, H, Wernstål, F, and Mattsson, CM. Effects of Flywheel Training on Strength-Related Variables: a Meta-analysis. Sports Med - Open 4: 55, 2018.

4. Spudić, D, Smajla, D, David Burnard, M, and Šarabon, N. Muscle Activation Sequence in Flywheel Squats. IJERPH 18: 3168, 2021.

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