Effects of flywheel training on physical capacities in soccer players

Introduction

Let’s take a deep dive into a training method that, although it has been around for a while, still raises questions and generates compelling evidence: flywheel training. We’ll look at how it affects strength, jumping ability, change of direction (COD), and whether or not it really improves sprint performance in soccer players.

What is flywheel training?

Flywheel training uses a rotating disk that generates resistance based on the force the user applies, both in the concentric and eccentric phases of movement. Unlike free weights, the key benefit here lies in the eccentric overload created when braking the flywheel after each repetition.

This kind of stimulus not only leads to notable neuromuscular improvements, but also promotes sport-specific adaptations, particularly useful for intermittent sports like soccer.

What do the studies say about its use in soccer?

A review of more than 11 relevant studies covering different intervention durations (6 to 27 weeks), frequencies (1–2 sessions per week), and training volumes (up to 6 sets of 6–10 reps) provided strong insight.

The results were consistent in four key areas:

1. Improved eccentric and concentric strength, especially in quadriceps and hamstrings. This has implications not just for performance, but also for injury prevention.
2. Increased power and jump performance (CMJ and SJ) across youth, amateur, and professional players, with moderate gains even from short 6–8 week programs.
3. Enhanced change of direction (COD) ability, a key component in modern soccer, closely linked to rapid deceleration capabilities.
4. Inconclusive effects on sprint speed: most studies showed that flywheel training does not significantly improve straight-line sprint speed over 10 or 30 meters, which is a practical consideration.

Key takeaways for strength and conditioning coaches

Why should you use flywheel training?

• It increases muscle activation during the eccentric phase.
• It improves neuromuscular efficiency.
• It’s a powerful tool for hamstring injury prevention.
• It allows for fast adaptations in short training cycles.

When should you use it?

• Ideally during in-season maintenance periods, using low-frequency sessions (1x/week).
• It can be integrated into late-stage rehab processes.
• Great for preseason strength development without heavy external loading.

Most common exercises:

• Flywheel squats.
• Lying or Nordic-style hamstring curls.
• Forward or lateral lunges.
• Single-arm rows.

Practical tips

1. Progress gradually: start with low inertia (0.025 kg·m²) and build up based on the athlete’s technique and tolerance.
2. Monitor movement quality: especially for young or rehabbing athletes, prioritize symmetry and clean execution.
3. Train with purpose: select exercises that match the specific performance goal, like COD or reactive strength.
4. Provide feedback: visual or auditory cues can help boost intent and output on each rep.

Final thoughts

Flywheel training isn’t magical or exclusive, but when used strategically with clear objectives, it becomes an incredibly effective tool. In soccer’s demanding and high-risk environment, finding ways to improve performance without increasing injury risk is critical.

Try it, assess its impact with your players, and adjust accordingly. In the next article, we’ll explore how eccentric training (beyond flywheels) can optimize strength and reduce injury risk. Stay tuned!