Introduction

Flywheel resistance training (FRT) has been shown to be a promising training modality to improve countermovement jump (CMJ) metrics such as height, peak power and rate of force development (RFD).  The positive changes in jumping performance are multifactorial and likely result from FRTs ability to improve:

• Strength and power
• Eccentric capacity
• Utilization of stretch shortening cycle (SSC)

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Although FRT has previously been shown to be a promising tool in improving jumping metrics, there is limited research that has examined motorized FRT on jumping ability.  Non-motorized FRT creates roughly a 1:1 ratio (concentric:eccentric) of resistive load.  With the motorized technology, it gives you the ability to boost the proceeding eccentric repetition up to 80% greater than the concentric repetition, driving the ratio past 1:1 and creating an accentuated eccentric load.  

Jose Catano designed a 5-week motorized FRT case study with 6 of his athletes that ranged from middle school up to the professional level.

The primary purpose of this study was to examine the effect of motorized flywheel squat on CMJ height, braking forces, and modified reactive strength index (mRSI).  Braking force can be defined as the amount of force that is applied while braking (eccentric phase of a CMJ).  mRSI is calculated by jump height / ground contact time, which the athlete’s ability to rapidly and efficiently transition from eccentric to concentric is the major contributor to mRSI scores.

The flywheel squats were performed 2 times per week across a 5-week training period.  These squats were performed on top of their normal training program.

CMJ metrics were quantified before and after the training period via Hawkin Dynamics Force Plates.

Final thoughts

Many athletic actions like the CMJ involve a rapid transition between braking and propulsive actions.  It would seem  that motorized FRT can be a powerful tool for improving this, given the sizable gains in braking force (39%), CMJ Height (5%), and mRSI (19%) in as little as 5-weeks.  The positive adaptations likely resulted from the motorized FRTs ability to provide a large eccentric stimulus, the required rapid transition from concentric to eccentric (and vice versa) with high forces, and the similarity in movement patterns.

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References

1.  Buonsenso, A, Centorbi, M, Iuliano, E, et al. A Systematic review of flywheel training effectiveness and application on sport specific performances. Sports 11: 76, 2023.

2.  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.

3.  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.