Introduction

Researchers have shown improvements in sprint times following flywheel resistance training (FRT) programs among youth athletes (1).  However, this literature was primarily focused on elite level European soccer players and there has been a paucity of literature investigating this among high school athletes. 

Methods

20 Perry high school in-season and off-season athletes participated in this 3 wk FRT retrospective case study.  The athletes performed 3 FRT exercises (squat, seated row, split squat) alongside their traditional resistance training exercises.   Exercises were typically performed on Monday, Wednesday, and Friday, respectively.  The loading parameters and exercises used are listed below.  The large deviation in reps and sets were to account for the competition schedule of the athlete’s in-season .  For instance, in season athletes with a competition on that day or subsequent day may have their volume reduced to 10 reps of 1 set of squats to reduce residual fatigue.  Following the 3-week FRT intervention, 40 yd dashes were performed.  Pre and Post assessments were then analyzed using a paired t-test. 

Squat:

• Reps: 10 – 15 
• Sets: 1 - 3 
• Weight: Red plate (.10 kg m2)
• Overload: 1 – 2% boost

Seated row:

• Reps: 12 – 20 
• Sets: 1 - 3 
• Weight: Red plate (.10 kg m2)
• Overload: 1 – 2% boost

Split Squat:

• Reps: 5 – 15 
• Sets: 1 - 3 
• Weight: Blue plate (.05 kg m2)
• Overload: 1 – 2% boost

Result

There was a significant improvement in post 40 yd dash time in comparison to the pre assessment (p = .003, percent change = 1.5%).  In addition, all but 2 participants improved their sprint times. 

Conclusion

In conclusion, flywheel training in tandem with TRT can improve 40 yd dash times among high school athletes during the in-season and off-season training phases.  This improvement can occur in as little as 3 weeks after implementing the flywheel at a frequency of 2 lower body exercises a week. 

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References

 1. Moody, J, Esformes, J, and Byrne, P. Effects of Flywheel Resistance Training on Sprinting and Change of Direction Performance in Elite Adolescent Football Players. J Biomed Res Environ Sci 3: 694–702, 2022.