Hello Coaches,

Hamstring injuries are a persistent challenge in sports that require high-speed running, sudden stops, and quick direction changes. These injuries not only take athletes off the field but also pose a high risk of recurrence. Flywheel training, using advanced flywheel machines like the Wheeler Jump, has emerged as a powerful method to prevent injuries, particularly in the hamstrings. This approach enhances eccentric strength, promotes muscular adaptations, and utilizes inertia flywheel resistance to optimize performance.

The Hamstring Injury Problem

Hamstring injuries are among the most common in sports, accounting for over 37% of muscle injuries in soccer alone. These injuries typically occur during:

• High-speed sprints, particularly during the late swing phase when the hamstrings experience peak tension.
• Sudden decelerations, where the hamstrings play a critical role in controlling the movement.

Key risk factors for hamstring injuries include:

1. Low eccentric strength: Weak hamstrings are less capable of absorbing force, making them more prone to strains.
2. Short fascicle lengths: Athletes with shorter biceps femoris fascicles are significantly more likely to suffer hamstring injuries.
3. Muscle imbalances: Poor coordination between muscle groups can overload the hamstrings.

How Flywheel Training Prevents Injuries

1. Improves Eccentric Strength
   Eccentric strength is crucial for deceleration, controlling rapid movements, and absorbing high forces during sprints. Flywheel training is particularly effective at increasing eccentric strength because:

• The resistance adapts to the athlete’s effort, allowing for maximum recruitment of muscle fibers.
• Exercises like the flywheel leg curl target the hamstrings at the lengths and tensions where injuries are most likely to occur.

1. Increases Fascicle Length
   Short fascicles are a well-documented risk factor for hamstring injuries. Flywheel training promotes fascicle lengthening by emphasizing controlled eccentric loading. Studies have shown that regular flywheel training can increase biceps femoris fascicle length by up to 14% in just six weeks.
2. Enhances Muscular Coordination
   Flywheel exercises involve dynamic, multi-joint movements that require coordination between the hamstrings, glutes, and core. This reduces the risk of overloading the hamstrings during high-intensity activities.
3. Customizable and Progressive
   One of the key advantages of flywheel training is its adaptability. By adjusting the inertia, you can tailor the intensity to the athlete’s current strength level, making it suitable for injury prevention in both elite and amateur athletes.

Flywheel Training for Athletes Returning from Injury

For athletes recovering from hamstring injuries, flywheel training offers a controlled way to rebuild strength and improve tissue resilience. Key benefits include:

• Low initial strain: Athletes can start with minimal inertia and progressively increase the load.
• Specific targeting: Exercises like the flywheel hip extension strengthen the hamstrings while minimizing compensatory patterns.
• Enhanced recovery: Flywheel training promotes better blood flow and neuromuscular activation, speeding up recovery times.

Key Flywheel Exercises for Injury Prevention

1. Flywheel Leg Curl
   • Focus: Strengthens the hamstrings eccentrically at critical lengths.
   • Prevention Mechanism: Reduces the risk of strains by increasing both fascicle length and eccentric force capacity.
2. Flywheel Hip Extension
   • Focus: Targets the hip-dominant function of the hamstrings.
   • Prevention Mechanism: Improves coordination between the glutes and hamstrings, reducing strain during sprints.
3. Flywheel Lateral Lunges
   • Focus: Strengthens the hamstrings and adductors for lateral stability.
   • Prevention Mechanism: Reduces injury risk during side-to-side movements common in sports like basketball and soccer.

Evidence Supporting Flywheel Training for Prevention

1. Reduced Injury Rates
   A study involving soccer players found that teams incorporating flywheel training had significantly fewer hamstring injuries compared to those using traditional methods.
2. Faster Recovery Times
   Athletes recovering from injuries regained strength and mobility more quickly when flywheel exercises were included in their rehabilitation programs.
3. Improved Strength Balance
   Flywheel training has been shown to correct imbalances between the quadriceps and hamstrings, a common cause of lower-body injuries.

Why Every Coach Should Consider Flywheel Training

The ability to prevent injuries while simultaneously improving performance makes flywheel training a valuable addition to any strength and conditioning program. By focusing on eccentric strength, fascicle length, and muscular coordination, you can keep your athletes healthier and performing at their best.

Are you already using flywheel training for injury prevention? Share your experiences and let’s discuss strategies to keep athletes in the game!