What is change of direction and why is it important?

Any time an athlete has to slam on the brakes and then re-accelerate their body in a new direction, they’re showing their change of direction ability. And we know from research that athletes who can change direction quickly and efficiently tend to stand out in sports like football, basketball, lacrosse, and soccer.

Now, think about soccer. Players make somewhere between 1,000 and 1,500 movement changes in a single game. If you don’t have strong change of direction skills in that environment, you’re going to struggle. That’s why it’s so important that athletes train in ways that replicate the actual demands of their sport.

So, what determines change of direction performance?

A lot of things play a role, but if I had to put one at the top of the list, it’s eccentric strength. Eccentric strength is what helps an athlete ‘hit the brakes.’ And the faster you can brake, the quicker you can push off and accelerate again. That’s why change of direction training really benefits from eccentric overload exercises.

The strength-shortening cycle

When athletes sprint, jump, or cut, the hamstrings are rapidly lengthening under load, that’s the eccentric phase, and then immediately shortening again, which is concentric. This is what we call the stretch–shortening cycle. Training that stresses this stretch–shortening cycle helps athletes store and release elastic energy more effectively, develop stronger tendons, and improve neuromuscular control. The end result is faster, more explosive performance.

How does flywheel training improve change of direction performance?

Flywheel training forces the nervous system to handle aggressive velocities, like when you’re controlling the descent of a flywheel squat. It teaches the body to absorb and re-apply force quickly, which is exactly what athletes need in sport. Sure, traditional lifts like squats and deadlifts are great for building general strength, but they don’t quite replicate the power demands of sport the way the flywheel does. In fact, research has shown that flywheel resistance training improves change of direction performance better than traditional resistance training because it matches the speed and force demands athletes face in competition.

Techniques for Achieving Eccentric Overload with FRT (braking)

Options for achieving eccentric overload with FRT devices include:

• Range of Motion
  
  • ‍Performing an exercise with varying ranges as in ½ squat followed by ¼ squat where all the kinetic energy created during the maximal intensity concentric phase is then absorbed in the reduced ¼ squat. The athlete can play around with various ranges to achieve the best overload.
• Assisted Concentric Reps
  
  • ‍When performing during the concentric phase the athlete holds onto and pushes with the hands from an immobile device such as barbell, rack or a T-bar stand, thus creating an assisted increase in velocity during the concentric phase. Then releases the hands on the eccentric phase so that the overload can be absorbed.
• Eccentric Overload with Exerfly's Motorized Technology
  
  • ‍Exerfly's Motorized Technology  provides up to 80% eccentric overload, adjusting in real-time based on concentric force. For instance, if you set the motor to a 20% boost, the motor provides 20% more energy in the eccentric phase than the concentric phase.

Examples of flywheel training change of direction exercises

1) Lateral Lunges

2) Forward Decel Lunges

3) Split Squat with Handles

4) Sprint First Step

References

• Raya-González J, Castillo D, de Keijzer KL, Beato M. (2021) The effect of a weekly flywheel resistance training session on elite U-16 soccer players’ physical performance during the competitive season. A randomized controlled trial. Res Sport Med.1–15.
• Reilly, T. (2003) Motion Analysis and Physiological Demands. Science in Soccer. E & FN Spon. London. 2nd Edition.
• Strudwick, A., Reilly, T. & Doran, D. (2002) Anthropometric and Fitness Profiles of Elite Players in Two Football Codes. Journal of Sports Medicine and Physical Fitness. 42: 239-242.
• Vicens-Bordas, J., Esteve, E., Fort-Vanmeerhaeghe, A., Bandholm, T. & Thorborg, K. (2018) Is inertial flywheel resistance training superior to gravity-dependent resistance training in improving muscle strength? A systematic review with meta-analyses. Jnl. Science Medicine Sport 21, 75–83.