Flywheel training in football for injury prevention and performance

GY M

ELITKLINIKEN & DJURGÅRN DAMHOCKEY

Flywheel training in football for injury

prevention and performance

Jari Puustinen

[email protected]

Some of the users…

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.

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

Forc

e

Reps

Forc

e

Load

Max force

(decreases with fatigue)

Max force

(decreases with fatigue)

Time (s)

Load d

ispla

cem

ent

Pow

er

Gra

vit

ati

onal

energ

y

CON ECC

Time (s)

Fly

wheel sp

eed

Pow

er

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

Kin

eti

cenerg

y

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


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




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.

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.

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.

INSEASON

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.

FC BARCELONA MUSCLE GUIDE

Primary prevention Program










Secondary Prevention





J.Underwood 2014

Thank You for your attention!

Sports

Flywheel training in football for injury prevention and performance