Flywheel training has gained significant popularity in recent years due to its ability to effectively develop strength and power. In team sports, where explosive performance, acceleration, and the ability to change direction are key, this tool offers an efficient methodology to maximize athletes’ physical potential. However, to reap the greatest benefits from this type of training, it is essential to follow appropriate periodization that respects the demands of the sport and the phases of the competitive cycle.

What is Flywheel Training?

Flywheel devices, such as the popular YoYo or inertial wheel systems, work through a flywheel mechanism that generates resistance based on the speed of the exercise. Unlike traditional weight training, where the load is constant, inertial training increases resistance the faster the concentric phase (the lifting of the weight) is executed. This allows athletes to apply maximum force throughout all phases of movement, including eccentric ranges, which stimulates greater muscular and neuromuscular development.

The ability to train with a high eccentric load is particularly useful in team sports, where players often need to decelerate quickly and change direction frequently. Research has shown that this type of training can improve eccentric strength, prevent injuries, and enhance performance in explosive movements.

The Periodization of Flywheel Training

Periodization is the process by which training is planned and structured in phases over time, optimizing performance peaks at key moments in the competitive season. When it comes to flywheel training, it’s important to consider how it integrates with other training modalities that a sports team uses, such as strength work, endurance, and technical skills.

1. Preparatory Phase: In the preseason, the primary goal is to establish a solid foundation of strength and general conditioning. At this stage, flywheel devices can be used with a focus on developing maximum strength and improving deceleration capacity. The training volume is high, but the intensity remains moderate to ensure athletes can adapt to the new eccentric load without an elevated risk of injury.

The most common exercises during this phase include multi-joint movements such as squats, lunges, and pulling exercises. Here, coaches should focus on technique and stability, ensuring athletes master the movement before increasing the load or speed.

1. Development Phase: During the season, the workload is adjusted to match the demands of games and sport-specific training. At this point, flywheel training shifts focus to power and speed while maintaining the strength gained in the preseason.

Volume decreases while intensity increases, meaning exercises are performed at higher speeds with greater eccentric load. This approach helps athletes improve their ability to generate power in explosive movements like sprints, jumps, and changes of direction, which are fundamental in sports like soccer, basketball, and rugby.

1. Maintenance Phase: In the second half of the season, when accumulated fatigue becomes a significant factor, the priority is to maintain performance levels and minimize injury risk. At this stage, training volume is significantly reduced, and flywheel training is used more sporadically, with a focus on maintaining eccentric strength and load absorption capacity.

Exercises are focused on sport-specific movements and can be combined with plyometric drills, helping to preserve explosiveness without overloading players.

1. Recovery Phase: At the end of the season, a recovery and regeneration phase is essential to allow athletes to fully recover from accumulated fatigue. At this point, flywheel devices are used sparingly or not at all, allowing players to focus on mobility, minor injury rehabilitation, and preparation for the next training cycle.

Benefits and Challenges of Flywheel Training

The main benefit of flywheel training is its ability to improve eccentric strength and power, which is crucial in team sports that require quick and explosive movements. Additionally, it has proven to be an effective tool in injury prevention, particularly those related to the hamstrings, knees, and hips.

However, like any training method, it presents challenges. It requires a technical learning curve and constant monitoring to avoid overtraining, especially in the eccentric phase, where the risk of injury can increase if not properly managed.

Conclusion

Flywheel training is a powerful tool in the physical preparation arsenal of team sports, allowing athletes to improve their performance and reduce injury risk. However, its effectiveness depends on proper periodization that aligns with the demands of the sport and the individual needs of the athletes. When used correctly, it can make a significant difference in performance throughout the season.