Flywheel Training + Nordic Hamstring Curls
Combining Flywheel Training and Nordic Hamstring Curls: The Best of Both Worlds
Hello Coaches,
Flywheel training and Nordic Hamstring Curls (NHC) are two of the most effective tools for improving hamstring strength, increasing fascicle length, and preventing injuries. While each method has its unique strengths, combining them can provide complementary benefits, creating a well-rounded approach to hamstring training. In this article, we’ll discuss the benefits of both methods and how they can be integrated into your training programs.
Flywheel Training: Strength Through Eccentric Overload
Flywheel training uses inertial resistance to emphasize the eccentric phase of movement, making it highly effective for:
- Improving eccentric strength—critical for deceleration and high-speed running.
- Increasing fascicle length—reducing the risk of hamstring injuries.
- Enhancing sports-specific performance by replicating the demands of athletic movements like sprints and changes of direction.
Nordic Hamstring Curls: Simplicity and Effectiveness
The NHC is a bodyweight exercise that also emphasizes eccentric strength, particularly in the hamstrings. Its benefits include:
- Cost-effectiveness: Requires minimal equipment.
- High activation across the hamstrings: Effective for both the biceps femoris and semitendinosus.
- Proven injury prevention: Studies show that teams incorporating NHC into their training reduce hamstring injuries by up to 50%.
Why Combine Flywheel and NHC?
Both methods are effective on their own, but together, they offer complementary benefits:
- Targeting Different Strength Curves
- Flywheel training allows for variable resistance, adapting to the athlete’s effort throughout the range of motion.
- NHC provides a fixed resistance, emphasizing control at the most extended lengths of the hamstrings.
- Enhanced Fascicle Length Adaptations
- Flywheel training has been shown to significantly increase fascicle length, particularly in short periods (e.g., six weeks).
- NHC works well in maintaining these gains over time by continually challenging the hamstrings eccentrically.
- Variety to Prevent Plateaus
Incorporating both methods ensures athletes are exposed to different stimuli, reducing the risk of stagnation in strength and adaptation. - Applicable Across Training Phases
- Use flywheel training during preseason or early in rehabilitation for controlled, progressive overload.
- Incorporate NHC later in the season or during maintenance phases as a simple, effective addition to regular training.
Scientific Evidence Supporting the Combination
- Improved Performance
A study found that athletes combining eccentric-focused methods like flywheel training and NHC experienced greater improvements in sprint speed and horizontal force production compared to using either method alone. - Better Injury Prevention
Teams that used both flywheel training and NHC in their injury prevention programs reported significantly fewer hamstring injuries over the course of a season. - Increased Muscle Symmetry
The combination helps balance strength between the quadriceps and hamstrings, which is critical for preventing lower-body injuries.
How to Use Both Methods in Your Program
- Periodization
- In the preseason, prioritize flywheel training to build eccentric strength and fascicle length.
- During the in-season, use NHC for maintenance and simplicity.
- Session Structure
- Begin sessions with flywheel exercises, which require more neuromuscular coordination.
- Follow up with NHC to reinforce eccentric control and hamstring endurance.
- Rehabilitation Applications
- Start with flywheel exercises for low-impact, controlled resistance.
- Introduce NHC as a progression once the athlete has regained sufficient strength.
Final Thoughts
Combining flywheel training and Nordic Hamstring Curls allows you to capitalize on the strengths of both methods, creating a comprehensive strategy for hamstring development. This approach not only reduces injury risk but also enhances athletic performance, making it an invaluable addition to your training programs.
Have you tried combining flywheel training and NHC? Share your experiences, and let’s discuss how to optimize this powerful duo!

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