The fitness industry is constantly evolving, with new training methodologies emerging to help athletes and fitness enthusiasts maximise their performance. One of the most exciting innovations in strength and conditioning is flywheel training—a method that has gained significant attention for its ability to enhance strength, power, and agility.
A recent systematic review, led by ICEPs own Lecturer, William Allen and published in Research in Sports Medicine, investigated the chronic effects of flywheel training on football players. The study examined the existing research on this cutting-edge training method, highlighting its benefits and potential applications for sports performance.
For exercise professionals, including personal trainers, strength and conditioning coaches, and athletes, understanding how to apply flywheel training can provide a competitive edge and help clients achieve better results.
What is Flywheel Training?
Flywheel training is an eccentric overload training method that differs from traditional gravity-based resistance exercises. Instead of lifting weights, the athlete pulls against a rotating flywheel, which stores energy and then pulls back, forcing the muscles to resist the returning force (Maroto-Izquierdo et al., 2017).
Why is Eccentric Training Important?
Eccentric training has been shown to be highly effective in building muscle strength, power, and resilience. Research suggests that eccentric overload leads to greater muscle hypertrophy and neuromuscular adaptations compared to traditional resistance training (Suchomel et al., 2019).
Additionally, flywheel training has been shown to enhance tendon health and neuromuscular control, reducing the risk of injuries like ACL tears and hamstring strains—a crucial benefit for both athletes and general fitness clients (Tous-Fajardo et al., 2016).
Key Findings from Allen et al., (2021)
A systematic review by Allen et al., (2021), published in Research in Sports Medicine, followed rigorous PRISMA guidelines to analyse 11 studies on flywheel training. The studies included training interventions lasting 6 to 27 weeks, with protocols ranging from 1 to 6 sets of 6 to 10 repetitions, performed 1 to 2 times per week.
Performance Benefits of Flywheel Training
The review confirmed that flywheel training can significantly improve:
✔ Lower body strength – Essential for powerful movements such as sprinting and tackling.
✔ Jump performance – Enhancing explosiveness for aerial duels and vertical leaping.
✔ Change of direction (COD) – Beneficial for agility and quick movement transitions.
These results suggest that flywheel training is an excellent tool for developing key physical attributes in football players and other athletes.
However, the review also highlighted contrasting evidence regarding sprint speed and acceleration. Some studies found that flywheel training enhanced sprint performance, while others showed no significant improvements. This indicates that flywheel training should be combined with sprint-specific drills and plyometrics for optimal speed development.
Why Flywheel Training Matters for Personal Trainers & Coaches
As flywheel training continues to gain recognition in elite sports, personal trainers and coaches may consider integrating it into their training programs.
Benefits of incorporating flywheel training into personal training and strength & conditioning programmes include:
✔ Strength gains due to eccentric overload.
✔ Enhanced injury prevention by improving muscle-tendon resilience.
✔ Improved power and agility for athletes across various sports.
For fitness professionals looking to expand their training expertise, understanding how to apply scientifically proven training methods like flywheel training can help set you apart in the industry.
Advance Your Career with ICEPs Health & Fitness Qualifications
At ICEPs, we provide accredited, regulated, evidence-based health and fitness qualifications designed to keep personal trainers and strength & conditioning coaches at the cutting edge of the industry. Our courses, led by specialists like William Allen, offer in-depth knowledge on sports performance training, injury prevention, and strength & conditioning techniques.
By mastering flywheel training and other advanced methodologies, you can provide the best training solutions for your clients, whether they are elite athletes, weekend warriors, or general fitness enthusiasts.
🚀 Take your coaching career to the next level—explore ICEPs qualifications today!
References
- Allen, W.J., De Keijzer, K.L., Raya-González, J., Castillo, D., Coratella, G. and Beato, M., 2023. Chronic effects of flywheel training on physical capacities in soccer players: a systematic review. Research in Sports Medicine, 31(3), pp.228-248. https://doi.org/10.1080/15438627.2021.1958813
- Maroto-Izquierdo, S., García-López, D., & de Paz, J. A. (2017). Functional and muscle-size effects of flywheel resistance training with eccentric overload in professional handball players. Journal of Human Kinetics, 60, 133–143.
- Suchomel, T. J., Nimphius, S., & Stone, M. H. (2019). The importance of muscular strength in athletic performance. Sports Medicine, 46(6), 171-191.
- Tous-Fajardo, J., Gonzalo-Skok, O., Arjol-Serrano, J. L., & Tesch, P. (2016). Enhancing change-of-direction speed in football using resisted sprints with eccentric overload. Strength & Conditioning Journal, 38(1), 99-104.