Optimizing the dose of flywheel resistance training for jumping and sprinting performance: a systematic review and meta-analysis of frequency, volume, and duration

Abstract

Abstract To compare the efficacy of lower-limb flywheel resistance training (FRT) versus conventional training (e.g., barbell and dumbbell exercises) on athletes’ sprinting and jumping abilities, and to identify optimal training dosages (frequency, duration, and volume). Four electronic databases were searched from inception to present. Following PICOS criteria, randomized and non-randomized controlled trials involving athletes and FRT interventions (≥ 3 weeks) were included. Data were synthesized using a random-effects model in R software, with Hedges’ g calculated as the effect size, and evidence certainty was assessed via the GRADE approach. Twelve studies (280 subjects) were included. Meta-analysis showed that FRT produced a small but significant improvement in jump height (g = 0.35, p  < 0.05) and sprint time (g = − 0.32, p  < 0.05) compared to conventional training. Subgroup analysis revealed a significant dose-response relationship: meaningful improvements required a duration of ≥ 8–9 weeks, ≥ 10 total sessions, specific volume threshold (i.e., sets × repetitions × number of sessions performed; ≥210 for jumping; ≥244 for sprinting). Furthermore, lower weekly frequencies (< 2 sessions/week) yielded larger effect sizes than higher frequencies. FRT, when implemented as a standalone modality, appears more effective than traditional training for enhancing sprinting and jumping abilities. To optimize adaptations, practitioners should implement longer interventions (≥ 8 weeks) with low weekly frequency (1–2 sessions) to balance high-intensity eccentric loading with neuromuscular recovery.