Introduction

Flywheel resistance training (FRT) is commonly implemented to improve jumping ability.  Shimizu et al., recently reported that the effects of FRT on countermovement jump (CMJ) was more effective than traditional resistance training (TRT) among athletes (2).  Moreover, following a 6-week FRT program, researchers reported increases across multiple jumping assessments among youth soccer athletes (1).  The strength staff at Trinity High School decided to put this to the test in their own case study!

Method

Four athletes from Trinity High School (age = 16.8 ± 1.3, weight = 95.9  ± 15.4 kg, height = 178.5  ± 10.1 cm) were uniquely selected to participate in this 4 - 5 week FRT case study.  Athletes were selected based on the following: previous shoulder injury (n = 2), coordination deficit (n = 1), and position specific (n = 1).  Prior to the start of this FRT program 4 – 5 acclimation sessions were performed over a 2-week period to familiarize the athletes to FRT.  Following this acclimation phase, each athlete performed at least two FRT exercises (squat and split squat) per week alongside their normal programing.  These specific exercises replaced the TRT counterparts (i.e. flywheel belt squat vs barbell front squat) and were typically performed within the same training session.  The loading parameters utilized throughout this study are listed below.  Please note that the accelerative strength zone (.75 – 0.50 m/s) was not utilized in one of the weeks during this case study.  CMJ was quantified (Vald ForceDecks, VALD Performance, Sydney, Australia) before and following the FRT intervention.  

Program

• Length: 
  
  • 4 - 5 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)

Results / Conclusion

An average 11.9% increase in CMJ height was found following this FRT intervention, the largest improvement being a 23% increase. It would seem that performing two lower body FRT exercises per week for 4-5 weeks can improve CMJ performance in high school athletes.

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References

 1. Fiorilli, G, Mariano, I, Iuliano, E, et al. Isoinertial eccentric-overload training in young soccer players: Effects on strength, sprint, change of direction, agility and soccer shooting precision. J Sports Sci Med 19: 213, 2020.

2. Shimizu, T, Tsuchiya, Y, Tsuji, K, et al. Flywheel Resistance Training Improves Jump Performance in Athletes and Non-Athletes: A Systematic Review and Meta-analysis. Int J Sport Health Sci 22: 61–75, 2024.