Role of eccentric strength in performance and injury prevention in football players

Introduction

In this article, we’re going to dig into eccentric strength—a training component that often doesn’t get the attention it deserves. While concentric work (muscle shortening) is a staple in most programs, it’s the eccentric phase (muscle lengthening) that offers unique advantages, particularly in injury prevention and enhancing explosive athletic performance.

Let’s explore why developing eccentric strength should be a priority in the physical preparation of football players.

What makes eccentric training so powerful?

Eccentric contractions allow muscles to generate higher force with less energy expenditure and lower motor unit activation. They are more efficient and place specific demands on muscle-tendon units that result in structural and functional adaptations. Studies have consistently shown:

• Greater mechanical tension per fiber unit
• Higher type IIx fiber recruitment
• Improved muscle-tendon stiffness and recoil
• Reduced risk of soft tissue injury, particularly hamstrings

Moreover, eccentric actions allow the body to absorb and redistribute energy—essential for deceleration, landing, and change of direction (COD).

Neural and mechanical control of eccentric contractions

Unlike concentric and isometric actions, eccentric contractions involve different neural strategies. Research indicates:

• Lower motor unit discharge rates during eccentric work
• Difficulty achieving maximal voluntary activation
• Different spinal and supraspinal modulation

This suggests eccentric strength development is not just about lifting more weight on the way down—it requires specific training to optimize neuromuscular coordination and efficiency.

Eccentric strength and performance outcomes

1. Sprinting and change of direction (COD):

Athletes with greater eccentric strength are better at decelerating—an essential skill in football. Before you can accelerate effectively, you need to stop quickly. Eccentric strength:

• Enhances braking force control
• Improves mechanical efficiency in turns
• Reduces time and steps required to change direction

2. Jumping ability:

Eccentric training contributes to better jump height through improved force absorption in landing and enhanced stretch-shortening cycle mechanics. It’s not just about going up—but how you land and reuse that force.

3. Strength and power development:

Eccentric training facilitates hypertrophy and high-threshold motor unit recruitment, boosting overall strength potential. It also increases maximal voluntary force, a foundation for explosive performance.

Eccentric training in injury prevention

Hamstring injuries are the most frequent in football. Eccentric work—especially using tools like flywheel devices or Nordic curls—has shown superior results in strengthening the posterior chain. Studies show:

• Lower injury incidence with high eccentric hamstring strength
• Increased muscle architecture (e.g., biceps femoris fascicle length)
• Better resilience during sprinting and decelerative actions

Additionally, eccentric training helps athletes recover post-ACL surgery by rebuilding strength and stability, especially when combined with plyometrics.

How to apply eccentric training

Best methods:

• Nordic hamstring curls
• Slow lowering phases in squats and lunges
• Flywheel exercises with emphasis on deceleration
• Eccentric overload machines or assisted negatives

Programming tips:

• Start with 2 sessions per week
• Use controlled tempos (e.g., 3–5 seconds eccentric)
• Focus on technical execution, not just load
• Integrate into both strength and speed sessions

Practical application in football

• In preseason: build tissue capacity and introduce higher loads
• In season: use low-volume eccentric work for maintenance
• In rehab: use eccentrics early for safe loading, then progress to explosive actions

You don’t need a full workout of eccentric-only exercises. Smart integration into your current plan is enough to see results.

Final thoughts

Eccentric strength is a game-changer—not only for performance but especially for injury prevention. It builds stronger, more resilient athletes, capable of absorbing force and transitioning into explosive movement. It’s time to give this underrated quality the spotlight it deserves in your programming.

In the next article, we’ll analyze the effect of squat strength levels on sprint and jump performance in youth football players. See you there!