Impact of concentric and eccentric strength on power development and movement velocity
Introduction
In football and other explosive sports, raw strength is important—but the rate at which force is produced often makes the real difference. The faster a player can generate and apply force, the more powerful and efficient their movements become.
That’s why eccentric training has become a vital component of modern athletic development. In this article, we’ll explore how both concentric and eccentric strength affect rate of force development (RFD), and how that impacts jumping, sprinting, and overall power performance.
Understanding force production: not all strength is the same
Concentric contractions involve muscle shortening (e.g., pushing up from a squat), while eccentric contractions involve lengthening (e.g., lowering into a squat).
Each contraction type contributes differently to movement:
- Concentric strength is key for acceleration and propulsion.
- Eccentric strength is crucial for absorbing and redirecting force.
- RFD measures how quickly force can be generated, a critical element in explosive sports.
Why RFD matters in football
Most football actions—jumps, sprints, cuts—happen in under 250 milliseconds. Traditional strength testing (e.g., 1RM) doesn’t capture how fast an athlete can generate force within that small window.
Higher RFD translates to:
- Faster sprints off the line
- Quicker jumps and landings
- More explosive COD movements
- Better stability under pressure
Concentric vs. eccentric focus: what the research shows
A key study compared power output under different training emphases:
- Concentric-dominant training:
- Improved peak power in loaded jumps
- Enhanced propulsive force
- Increased jump height and bar velocity
- Eccentric-focused training:
- Enhanced braking force capacity
- Improved force absorption
- Beneficial for landing control, COD, and deceleration
Combined eccentric–concentric programs led to the best improvements in overall power and movement quality, especially in velocity-based outcomes.
Practical implications for training
Goal: Explosive performance
You need to train both the force and the speed sides of the equation.
How to build RFD:
- Use light to moderate loads with max intent
- Include jump squats, trap bar jumps, ballistic lifts
- Integrate eccentric overload (flywheels, controlled drop jumps)
Training structure:
|
Phase |
Focus |
Methods |
|---|---|---|
|
Accumulation |
Strength foundation |
Squats, deadlifts, slow eccentrics |
|
Intensification |
Max power output |
Olympic lifts, jump squats |
|
Realization |
RFD and velocity |
Plyos, contrast training, VBT sessions |
Velocity-based training (VBT) and RFD
Monitoring bar speed helps track neuromuscular readiness and training adaptation. Use tools like linear position transducers to adjust load based on daily velocity zones.
Examples of VBT targets:
- <0.5 m/s = max strength (heavy)
- 0.5–0.75 m/s = strength-speed
- 0.75–1.0 m/s = speed-strength
- >1.0 m/s = ballistic power
RFD thrives in the speed-strength and ballistic zones.
When and how to implement
- In preseason, emphasize both eccentric and concentric development.
- During in-season, maintain RFD with low-load, high-velocity work.
- In rehab or return-to-play, prioritize eccentric control, then reintroduce explosive concentric movement.
Use pairing strategies:
Heavy squat (high force) → jump squat (high speed)
Flywheel hamstring (eccentric) → resisted sprint (concentric)
Final thoughts
You can’t separate speed from strength. Power is built by training both sides of the curve. Focusing on how fast force is produced—not just how much—is what truly elevates athletic performance.
If you want to level up your athletes, eccentric training isn’t optional—it’s essential.
In the final article, we’ll look at how chronic flywheel training impacts different physical qualities in football players and how to design a seasonal plan around it.
