APPLICATIONS

CHANGE OF DIRECTION

In the vast majority of sports, changes of direction (COD) are one of the most recurrent actions.

The COD comprises a deceleration phase, followed by an acceleration in a different direction (Dolci et al., 2020). The acceleration phase is similar to acceleration in a sprint, characterized by a lower vertical shift of the center of gravity, which in turn allows for a greater horizontal reaction force to be exerted on the ground (Petré, Wernstål, & Mattsson, 2018). Not surprisingly, previous research has reported a moderate/high correlation between straight sprint speed and different COD tests (Jones, Bampouras, & Marrin, 2009). Consequently, all the approaches indicated for sprint improvement can also benefit from the execution of changes of direction.

In addition to benefit the acceleration phase, LITE devices can improve direction changes by training the deceleration phase. Specifically, the AIRSPEED resistance, when used to assist the braking phase requires the application of greater forces to reverse the movement. This induces an overload during the eccentric contractions that the muscles perform to decelerate.

DISCOVER INERTIA

A comparative study overloading COD with 50% and 12% of body weight demonstrates a positive effect on COD, with greater efficacy reported for overload of 12%. (Rodríguez-Osorio, Gonzalo-Skok, & Pareja-Blanco, 2019).

Considering the significant role of eccentric contraction during the braking phase of COD, a further tool to be integrated to improve this quality is INERTIA, the isoinetial flywheel platform. It has been shown that flywheel training can effectively reduce braking time and improve braking impulse (Coratella et al., 2019; De Hoyo et al., 2016). In addition, exercises that include lateral thrust components, such as lateral squats, have been highly effective in improving COD in athletes through the application of forces with more specific force vectors (RayaGonzález et al., 2021).

A further benefit for the improvement of COD can be had from the use of elastic resistance. For example, the use of elastic resistances during plyometric exercises is able to recreate greater eccentric overload, stimulating the development of a rapid transition between deceleration and acceleration, greater inter and intramuscular coordination and/or greater proprioception (Markovic and Mikulic , 2010); with improvements reported after 8 weeks of training with 60 jumps per session, twice a week (Aloui et al., 2020).

CONSULT BIBLIOGRAPHY

Aloui, G., Hermassi, S., Hammami, M., Cherni, Y., Gaamouri, N., Shephard, R. J., … & Chelly, M. S. (2020). Effects of elastic band based plyometric exercise on explosive muscular performance and change of direction abilities of male team handball players. Frontiers in Physiology, 11, 604983.

Coratella, G., Beato, M., Cè, E., Scurati, R., Milanese, C., Schena, F., & Esposito, F. (2019). Effects of in-season enhanced negative work-based vs traditional weight training on change of direction and hamstrings-to-quadriceps ratio in soccer players. Biology of Sport, 36(3), 241-248.

Dolci, F., Kilding, A. E., Spiteri, T., Chivers, P., Piggott, B., Maiorana, A., & Hart, N. H. (2020). Reliability of change-of-direction economy in soccer players. International Journal of Sports Physiology and Performance, 16(2), 280-286.

de Hoyo, M., Sañudo, B., Carrasco, L., Mateo-Cortes, J., Domínguez-Cobo, S., Fernandes, O., … & Gonzalo-Skok, O. (2016). Effects of 10-week eccentric overload training on kinetic parameters during change of direction in football players. Journal of sports sciences, 34(14), 1380-1387.

Jones, P. A., Bampouras, T., & Marrin, K. (2009). An investigation into the physical determinants of change of direction speed. Journal of Sports Medicine and Physical Fitness, 49(1), 97-104.

Markovic, G., & Mikulic, P. (2010). Neuro-musculoskeletal and performance adaptations to lower-extremity plyometric training. Sports medicine, 40(10), 859-895.

Petré, H., Wernstål, F., & Mattsson, C. M. (2018). Effects of flywheel training on strength-related variables: A meta-analysis. Sports medicine-open, 4(1), 1-15.

Raya-González, J., Castillo, D., de Keijzer, K. L., & 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. Research in Sports Medicine, 29(6), 571-585.

Rodríguez-Osorio, D., Gonzalo-Skok, O., & Pareja-Blanco, F. (2019). Effects of resisted sprints with changes of direction through several relative loads on physical performance in soccer players. International Journal of Sports Physiology and Performance, 14(8), 1022-1028.