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. 2022 Jan 21;19(3):1200.
doi: 10.3390/ijerph19031200.

Effects of Six Weeks of Flywheel Single-Leg Romanian Deadlift Training on Speed, Jumping and Change of Direction Performance

Esther Morencos  1 , Pablo González-Frutos  1 , Carlos Rivera  1 , Santiago Veiga  2
Affiliations

Effects of Six Weeks of Flywheel Single-Leg Romanian Deadlift Training on Speed, Jumping and Change of Direction Performance

Esther Morencos et al. Int J Environ Res Public Health. .

Abstract

Several studies have confirmed the efficacy of flywheel training, mainly in the bilateral half-squat exercise. The aim of the present study was to analyze the effects of single-leg Romanian deadlift flywheel training on speed, jumping and change of direction performance. Seventeen young healthy males underwent two periods of 3-week training based on two weekly sessions of 3 sets × 7 repetitions or 4 sets × 7 repetitions of single-leg Romanian deadlifts (0.037 kg/m² moment inertia) with their dominant and non-dominant leg. After the first three weeks of the program, the CMJ, the 10 m, 30 m and total sprint times, as well as the COD-90 test, presented likely substantial beneficial effects and a small decrease in the relationship between the sprint and COD-90 test performance. After the second period of the three-week training, likely detrimental effects were observed in some of the change of direction conditions and an increase in the relationship between the sprint and the COD-180 performance. It could be hypothesized that most of the flywheel training effects reported in the traditional protocols lasting a minimum of 5-6 weeks would occur in the first weeks of training.

Keywords: change of direction; countermovement jump; eccentric training; performance; sprint.

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Conflict of interest statement

The authors declare no conflict of interest.

Figures

Figure 1
Figure 1
Experimental procedures.
Figure 2
Figure 2
Field and laboratory testing protocols employed to evaluate effects of flywheel training.
Figure 3
Figure 3
Evolution of CMJ (A), 30 m (B), COD (C), DEC-COD (D) and laboratory (E) variables during pre, post-1 and post-2 tests. (*) Different from the pre-test at p < 0.05; (#) Different from the post-1 test at p < 0.05. Abbreviations: CMJ, countermovement jump height; TT 30 m, 30 m total sprint time 30 m; COD, change of direction; DEC, percentage decrement respect 10 m; d, dominant leg; nd, non-dominant leg; dnd, mean value of both legs; con, concentric action; ecc, eccentric action.
Figure 3
Figure 3
Evolution of CMJ (A), 30 m (B), COD (C), DEC-COD (D) and laboratory (E) variables during pre, post-1 and post-2 tests. (*) Different from the pre-test at p < 0.05; (#) Different from the post-1 test at p < 0.05. Abbreviations: CMJ, countermovement jump height; TT 30 m, 30 m total sprint time 30 m; COD, change of direction; DEC, percentage decrement respect 10 m; d, dominant leg; nd, non-dominant leg; dnd, mean value of both legs; con, concentric action; ecc, eccentric action.
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