The document discusses using flywheel training for injury prevention and performance in football. It describes how flywheels can provide eccentric overload training through the entire range of motion compared to free weights. A 10-week training program for junior elite soccer players using flywheels twice per week reduced muscle injury rates and improved jumping and sprinting abilities. For in-season training, a weekly 25-minute high-intensity session incorporating flywheels improved change of direction ability in football players.

1. GY M
ELITKLINIKEN & DJURGÅRN DAMHOCKEY
Flywheel training in football for injury
prevention and performance
Jari Puustinen
jari.puustinen@sporto.fi

2. Some of the users…

3. THE CHALLENGE
TO OFFER RESISTANCE EXERCISE
ALLOWING FOR
1. ACCOMODATED RESISTANCE IN THE ENTIRE
RANGE OF MOTION OF CONCENTRIC MUSCLE ACTION
2. ECCENTRIC OVERLOAD
3. MAXIMAL LOADING IN EACH REP OF A SET.

4.  Fixed load
 All reps at constant force
 All reps submaximal except last
 Set ends at failure to lift/pull
 Constant force thru entire ROM
 sticking point (requires cam)
WEIGHTS
 Load adapts to force, no min force
required to start/operate device
 All reps maximal thru ROM
 Less reps/set needed
 More work = ”training dose”
 Isoinertia, acceleration, deceleration
nHANCE
Reps
Force
Reps
Force
Load
Max force
(decreases with fatigue)
Max force
(decreases with fatigue)

5. Time (s)
LoaddisplacementPower
Gravitationalenergy
CON ECC
Time (s)
FlywheelspeedPower
CON ECC
 No ECC overload using weights
CONVENTIONAL WEIGHT
 Flywheel initially let rewind freely during ECC, braking action delayed
 Power = Energy/time
 More delay, less time to dissipate energy  ECC overload on power
nHANCE
Delay
Kineticenergy

8. PREVENTION+PERFORMANCE
 TOTAL OF 16 SESSIONS, EVERY 5 DAY FOR THE FIRST 4 WEEKS
AND EVERY 4 DAY DURING THE LAST 6 WEEKS
 4X8 REPS NON FATIGUED STATE AFTER WARM-UP
 FIRST 2 WEEKS SUPERVISED SESSIONS BEFORE, MIDWAY ONE
SUPERVISED SESSION, NORMAL TRAINING OTHERWISE
 CON+ECC BOTH LEGS  MAXIMAL EFFORT TO 130-140 KNEE
FLEXION AND THEN BRAKING AFTER KNEE 90 FLEXION UNTIL FULL
KNEE STRAIGHT

10. PREVENTION+PERFORMANCE
 16-18 years old players !!!!!!!!!
 The training program consisted of 1 or 2 sessions/wk (3–6 sets with
6 repetitions) during 10 wk + normal soccer training + games
 Players, in addition to their usual soccer training, underwent an
additional concentric–eccentric training program 1 or 2 times per week
for 10 weeks

11. PREVENTION+PERFORMANCE

12. PREVENTION+PERFORMANCE

13. PREVENTION+PERFORMANCE
 In conclusion, a 10-week exercise program based on maximal-power
concentric load and eccentric overload is effective in reducing
muscle-injury incidence and severity in junior elite soccer players.
In addition, improvements in jumping and sprinting abilities were
obtained.
 These finding may have implications for future injury prevention
programs aiming to reduce the risk of hamstrings and
quadriceps strain injury, as they are the main cause of absence from
matches in soccer players.
 Moreover, it seems that training at the inertia that optimizes individual
maximal power for these particular exercises was effective for improving
sprinting and jumping ability, which are explosive strength-related tasks
usually associated with performance in soccer.

18. In conclusion, a 10-week exercise programme based on
maximal-power concentric load and eccentric overload for
these particular exercises was effective for improving kinetic
variables during 2 COD manoeuvres (i.e., crossover and sidestep
cutting) proposed in the current study, which are explosive
strength-related tasks usually associated with performance
in football. Therefore, it appears that an athlete’s
ability to tolerate a greater eccentric load might be a critical
muscular attribute required to produce a successful COD
movement.

19. PERFORMANCE
 Once weekly for 11 weeks. consisted of 2 sets of 6-10 repetitions in 5
specific and 3 complementary exercises.
 performed every Wednesday at 7 pm, following a standardized warm-
up and prior to any technical, agility or tactical training.
 Circuit-like training program was compounded by 8 exercises (6-10
reps) and was progressive such that wk 1-2: familiarization with each
exercise mode; wk 3-5: 2 sets of 6 reps; wk 6-8: 2 sets of 8 reps; and wk
9-11: 2 sets of 10 reps.
 The unilateral vibration squats consisted of sets of 15 to 20 s instead
of a number of repetitions. During training on the flywheel devices,
players were encouraged to perform the concentric phase as fast as
possible, while delaying the braking action to the last third of the
eccentric phase. 1 min and 2 mins of passive recovery were provided
between-exercises and circuit sets, respectively.

20. INSEASON

21. Practical applications and Conclusion
 In the real-world soccer-training environment, in-season there is
limited time allocated for strength training and conditioning. Thus the
quest for time-efficient strategies that could enhance specific locomotive
actions and concurrently serve to prevent injuries, are imperative. Given
the highly dynamic and stochastic nature of soccer movements there is
need to employ more challenging training methods that allow players to
perceive affordances (possibilities of action) evoking emergent behaviors
for generating optimal movement synergies. We therefore suggest
differential training and/or variability of practice principles must be
introduced to enhance complex skill efficiency in real game situations.
 In conclusion, the current “proof-of-principle” study shows the unique
EVT paradigm employed (a single weekly 25-min high intensity session),
improves COD ability. Also, the strong relationship between changes in
power and COD highlights the importance of applying reactive power, i.e.,
accelerating, decelerating, braking and reaccelerating, throughout highly
propulsive 45º COD’s. Thus, gains in lower body eccentric strength and
power, elicited by this regime, appear to be carried over to COD
performance.

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37. Thank You for your attention!