Purpose

To compare the effects of flywheel resistance training (FRT) vs plyometric training (PT) on power, speed, change of direction (COD), and soccer related tasks among youth soccer players 

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Methods

34 youth soccer players (age ≈ 13 years) were randomly divided into a FRT group (n = 18) or PT group (n = 16).  Both groups were involved in their normal on-field soccer training (practice and matches).  Both groups had 2 sessions a week consisting of two exercises for 6 weeks.  The FRT group performed a 4 meters sprint and a soccer shooting simulation exercise on the flywheel for 4 sets of 7 reps and intensity/load was linearly increase each week based upon RPE.  The PT group performed a vertical jumping movement, horizontal jumping movement or speed ladder each session and the volume were linearly increased from 3 sets of 7 reps up to 4 sets of 10 reps in the final week.  Jumping assessments, COD assessments, 60 m sprint, and shooting ability were all assessed before and after the training intervention.   

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Results

The FRT group showed significantly better results than the PT group in squat jump, drop jump height, 7-repeated hop test, shooting ability, and COD (Illinois test).  Additionally, the FRT group showed significantly improved scores from pre to post in squat jump, drop jump, 7-repeated hop test, 60 m sprint, shooting ability and COD (Both Illinois and Y-agility). 

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Key Takeaways

• In comparison to PT, FRT seems to be a superior way to improve physical characteristics such as jumping ability, sprinting, and COD.  

• FRT can improve soccer specific task such as shooting ability. 

• FRT is a safe method and can greatly enhance both physical and sport specific tasks among youth athletes.