How chronic flywheel training influences physical capacities across the football season
Introduction
Flywheel training has become increasingly popular among performance coaches in football due to its versatility, low joint stress, and the unique eccentric overload it offers. But what happens when it’s applied consistently over several weeks or months?
In this final article, we’ll break down what the evidence says about the chronic effects of flywheel training on key physical capacities—such as strength, jump performance, change of direction (COD), and sprint speed—and how to integrate it into your seasonal training plan.
What qualifies as “chronic” flywheel training?
In research, “chronic” typically refers to training interventions of 6 to 27 weeks, using 1–2 sessions per week, with varying inertia and volumes.
Programs often include:
- 2 to 6 sets
- 6 to 10 reps
- 1 to 2 lower-body exercises (e.g., squats, lunges, leg curls)
Key findings from the literature
- Strength improvements (especially eccentric)
- Significant gains in quadriceps and hamstring strength, especially in eccentric capacity.
- These adaptations are linked to greater control during deceleration and landing, essential for injury prevention.
- Jump performance (CMJ and SJ)
- Moderate to large improvements in vertical jump height.
- Improvements often occur even with minimal weekly training volume (e.g., 1 session/week for 6 weeks).
- Change of direction (COD) ability
- COD performance benefits from increased braking and propulsive force.
- Best results when exercises are direction-specific (e.g., lateral lunges, single-leg RDLs).
- Sprint performance
- Evidence is inconsistent.
- Some studies show no significant sprint gains, especially in linear sprints over 10–30 meters.
- Likely due to limited specificity of flywheel drills to horizontal sprint mechanics.
How to periodize flywheel training across the season
Preseason: High adaptation phase
- Goal: Build strength, resilience, and hypertrophy
- Frequency: 2x/week
- Inertia: Moderate to high
- Exercises: Squats, leg curls, split squats
- Volume: Higher sets (4–6), progressive overload
Early in-season: Performance transition
- Goal: Maintain strength, increase power
- Frequency: 1–2x/week
- Inertia: Moderate, introduce high-velocity focus
- Emphasize: COD, reactive drills, paired plyometrics
Mid to late season: Efficiency and injury prevention
- Goal: Maintain neuromuscular readiness
- Frequency: 1x/week or biweekly
- Inertia: Variable (light for activation, heavy for hamstring care)
- Time-efficient formats (1–2 key exercises per session)
Off-season or rehab phase:
- Ideal period to rebuild strength or correct asymmetries
- Flywheel load can be modulated safely, even during reconditioning
Practical advice for implementation
- Start simple: focus on 1–2 basic movements (e.g., squat, leg curl)
- Educate athletes: teach intent and braking control
- Use feedback tools: visual feedback improves output
- Monitor fatigue: adjust load based on readiness
- Alternate stimulus: combine with plyometrics or field drills
Who benefits most?
- Youth players: develop eccentric control early
- Injury-prone athletes: enhance tendon and muscle resilience
- Post-ACL or hamstring rehab: low joint stress, high neuromuscular engagement
- High-level players: maintain performance with low time commitment
Final thoughts
Flywheel training, when used consistently and intelligently, delivers significant long-term benefits for strength, jump performance, and change of direction. While it might not be the best standalone sprint tool, it’s a powerful piece of the performance puzzle—especially for building a resilient, adaptable, and efficient athlete.
Now that you’ve got a full overview of the science and application behind these tools and methods, it’s time to tailor them to your environment. Whether you’re in pre-season prep or managing in-season loads, flywheel training can serve as a scalable and strategic asset in your toolbox.
