The Efficacy of Flywheel Inertia Training to Enhance Hamstring Strength

Abstract

The purpose of this narrative review is to examine the efficacy of flywheel inertia training to increase hamstring strength. Hamstring strain injury is common in many sports, and baseline strength deficits have been associated with a higher risk of hamstring strain injury. As a result, strength and conditioning professionals actively seek additional techniques to improve hamstring strength with the aim of minimising the incidence of hamstring strain injury. One method of strength training gaining popularity in hamstring strength development is flywheel inertia training. In this review, we provide a brief overview of flywheel inertia training and its supposed adaptions. Next, we discuss important determinants of flywheel inertia training such as familiarisation, volume prescription, inertia load, technique and specific exercise used. Thereafter, we investigate its effects on hamstring strength, fascicle length and hamstring strain injury reduction. This article proposes that hamstring specific flywheel inertia training can be utilised for strength development, but due to the low number of studies and contrary evidence, more research is needed before a definite conclusion can be made. In addition, as with any training modality, careful consideration should be given to flywheel inertia training determinants. This review provides general recommendations of flywheel inertia training determinants that have value when integrating flywheel inertia training into a hamstring strengthening program.

Building for the Future: A Systematic Review of the Effects of Eccentric Resistance Training on Measures of Physical Performance in Youth Athletes

“…a minimum of 3 sessions) and technical proficiency are the key prerequisites for effective FIT adaptations and outcomes [67,92,174,191]. Indeed, those with more FIT experience exhibit a significantly greater eccentric and concentric peak force output [192]; therefore, a detailed report of participants training status and experience is essential in future FIT research.…”

Flywheel Eccentric Training: How to Effectively Generate Eccentric Overload

“…Flywheel eccentric training has been shown to promote positive adaptations to protect athletes from muscle and joint injuries (68) and being an effective training method for the treatment of tendinopathies (16). Studies performed in team sport athletes have shown flywheel eccentric training to be effective in reducing the number of injuries in a season (5,24), which could be related to the specific neuromuscular adaptations such as increased muscle fascicle length (5,79) and 3 only specify strength, injury prevention, and power objectives, exercises and movements that are specific to COD enhancement or speed can be also added. In this sense, as part of the strength protocol, we would include COD-focused exercises using flywheel eccentric training, whereas during the power session, speed exercises would be recommended.…”

“…Flywheel eccentric training has been shown to promote positive adaptations to protect athletes from muscle and joint injuries (68) and being an effective training method for the treatment of tendinopathies (16). Studies performed in team sport athletes have shown flywheel eccentric training to be effective in reducing the number of injuries in a season (5,24), which could be related to the specific neuromuscular adaptations such as increased muscle fascicle length (5,79). In any respect, these studies compared flywheel eccentric training with a control group.…”

Flywheel Romanian Deadlift: Intra- and Inter-Day Kinetic and Kinematic Reliability of Four Inertial Loads Using Cluster Sets

“…The Romanian deadlift (RDL) exercise is a large multi-joint movement often incorporated to enhance hip extension and flexion [ 13 ]. O’Brien et al [ 14 ] reported the biomechanical disadvantages of the RDL during the FIT exercise, concluding that the postural angle of the “supine open chain” during the loading phase influences the inertial power relationship. Moreover, posterior chain injuries are among the most commonly reported within sports medicine for elite athletes [ 15 , 16 ].…”