The Coach’s Guide to Variable Friction Resistance: Maximizing the Exer-Genie

Introduction

To put it simply, the Exer-Genie is a compact cylinder with a rope threaded through the device. It is often overlooked in modern performance centers dominated by sophisticated isoinertial devices and linear resistance machines. While it may look retro because it looks like something from the 1970s, this device offers a unique and valuable tool for strength and conditioning coaches. It provides a way to train and apply variable speed, multi-planar, concentric, and eccentric resistance.

The Exer-Genies’s true power lies in its ability to facilitate training that closely produces and mimics isokinetic movement (constant velocity) with the simplicity of a rope and a pulley. It provides a very accessible and simple way to train these qualities and stimuli in order to promote the athletic development of athletes. For coaches looking to bridge the gap between traditional static weight training and sport specific movement, particularly for deceleration and power maintenance, the Exer-Genie is a high return and portable piece of equipment.

Where Does the Exer-Genie’s Value Come From?

The following points outline the unique features of the Exer-Genie and the corresponding benefits for athletic development. This is how the device helps coaches and athletes bridge the gap between weight room work and on court or field performance.

What are the key features?

1. Variable Friction Load: Resistance is determined by the coach using the Exer-Genie by wrapping the rope, allowing for instant micro adjustments in the load without need to change plates or bands which can take time, lead to more errors, and require more tasks of the individuals.
2. User Controlled Velocity: The athlete dictates the speed of movement, providing the sensory feedback necessary for motor control and sport specific rhythm and movement.
3. Silent and Low Impact Operation: This is ideal for use in small spaces, hotel rooms, or rehabilitation centers where quiet and controlled movement is necessary and where setting up a barbell and dumbbell is basically impossible. When an athlete, coach, or team is traveling, they are going to need some form of training that is adaptable to their surroundings and environment.
4. Extreme Portability: The entire unit fits in a backpack, making it the perfect resistance tool for travel or field operations and training. This device is easy to pack and can attach to just about anything and create an efficient training environment. In addition, the capacity to increase load without necessarily needing to carry more weight or equipment is extremely valuable in terms of portability.

Video: Performing reverse drags with an Exer-Genie as a way to load the quads during a hamstring rehabilitation program

What are the key benefits to athletic development?

1. Maximized Time Under Tension (TUT): In order to create an adaptation, the body and the muscular system need to be put under tension for a specific amount of time. With free weights and other traditional pieces of equipment, it is easy to skip the desired time and speed through the designated reps and sets. The Exer-Genie provides constant friction which eliminates the “resting points” inherent in free weights, forcing continuous muscle fiber recruitment and metabolic stress, which is crucial for hypertrophy and endurance adaptations (Schöndorf et al., 2021).
2. Deceleration Specificity: As coaches, we recognize that while it is important to be able to accelerate, it is almost equally if not more important to be able to decelerate. The Exer-Genie allows the athlete to eccentrically overload the exact musculature used for braking (e.g., the posterior shoulder cuff after a throw), which is the primary mechanism for injury reduction and change-of-direction proficiency.
3. Motor Learning & Control: The need for the athlete to regulate speed against resistance improves proprioception and dynamic stability, integrating strength into functional movement patterns more effectively than linear resistance (Haff & Triplett, 2015). The Exer-Genie provides a unique environment where we can train all these qualities simultaneously.

What’s the Biomechanical Advantage? Constant Friction Over Elasticity

In order to maximize the Exer-Genie, a coach must understand how its resistance mechanism is different from traditional tools like resistance bands or standard pulleys:

• Friction-Based Resistance: Unlike elastic bands, which provide minimal resistance at the start of a movement and maximum resistance at the end range (linear variable resistance), the Exer-Genie provides constant and consistent friction based on how tightly the rope is wrapped around the cylinder. This resistance is consistent throughout the entire range of motion, independent of the joint angle and distance at which an athlete moves. The Exer-Genie is unique in its ability to provide this training load which can strengthen the body in ways that traditional pieces of equipment are unable.
• Isovelocity Eccentric Overload: Because the athlete must actively control the speed of the rope’s return against the friction, the device is perfect for isovelocity eccentric overload. The coach can demand a 4-second eccentric phase at a near-constant speed, forcing the muscle to sustain tension for longer periods than a traditional free weight. This constant tension is vital for building connective tissue stiffness and improving deceleration capacity (Hollinshead & Chappell, 2021). As stated before, this is crucial for injury prevention and reduction.
• Multi-Planar Fidelity: The Exer-Genie’s rope and anchor setup allows for true 360-degree training, enabling coaches to mimic highly specific movements (e.g., an inside out baseball swing or a defensive lateral shuffle) across the sagittal, frontal, and transverse planes.

1. Rotational and Overhead Power

The ability to maintain a consistent power output throughout the full range of motion is crucial for rotational athletes such as baseball, softball, tennis, and golf. The Exer-Genie allows coaches to overload specific parts of the kinetic chain without the injury risk associated with rapidly decelerating weighted pieces of equipment. This not only promotes more athletic development, it also reduces the risk of injury and can keep athletes performing and prolonging their output without risking as much injury due to the training stimulus the Exer-Genie provides.

Implementation Strategy: Force Absorption and Horizontal Drive

Rotational Med Ball Throw Simulation:

• Application Focus and Benefit
  • Hip-to-Hand Sequence. This exercise closely mimics the torso rotation and arm action of a baseball throw or tennis forehand.
• Setup and Coaching Cues
  • Anchor the Exer-Genie around a solid post at waist height. The focus is a powerful, high-velocity pull (concentric) followed by a controlled, slow return against the friction (eccentric overload on the internal rotators/decelerators). The stimulus provided here is very difficult to mimic with a free weight or traditional modality. The key is to focus on the eccentric overload and the slow return making sure not to rush through it.

Overhead Throw/Serve Deceleration:

• Application Focus and Benefit
  • Shoulder Safety & Deceleration. This movement targets the stabilizing muscles responsible for safely slowing the arm after contact or ball release. A lot of injuries occur due to underdeveloped decelerators in these parts of the body. By training them under this environment, we can prepare them for the demand they will face in competition and training.
• Setup and Coaching Cues
  • Anchor the Exer-Genie high (e.g., to a squat rack crossbar). You should focus on active braking and maintaining structural integrity throughout the 4-second return pull to develop eccentric strength in the posterior cuff.

Bilateral Horizontal Chop:

• Application Focus and Benefit
  • Anti-Rotation Core Stability. This movement develops core control and coordination through the transverse plane while resisting the pull of the friction.
• Setup and Coaching Cues
  • Anchor the Exer-Genie at chest height. Pull across the body in a chopping motion. The slow eccentric return develops the obliques’ ability to resist rotation and stabilize the spine under tension. Make sure to focus on the eccentric portion with intent and control.

2. How Does the Exer-Genie Improve Deceleration, Change of Direction, and Locomotion?

For team sports like soccer, basketball, and hockey, the goal is often not just to accelerate but to also rapidly decelerate under control when required to change direction. The Exer-Genie is unparalleled in its ability to train controlled, resisted braking.

For team sports like soccer, basketball, and hockey, the goal is often not just to accelerate but to also rapidly decelerate under control when required to change direction, says Watson Berreman
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Implementation Strategy: Force Absorption and Horizontal Drive

Resisted Sprints:

• Application Focus and Benefit
  • Horizontal Force Production: This improves the athlete’s ability to push horizontally into the ground for the initial 5-10 meters. By emphasizing this, we can expect an athlete to improve their acceleration mechanics and efficiency.
• Setup and Coaching Cues
  • Use a dedicated harness or a belt. The rope is managed by a partner applying constant, smooth resistance. Maintain an aggressive forward lean and shin angle and focus on powerful piston like movements, aiming to maintain the power and speed produced despite the applied friction. Focus on maintaining ground contact time as long as possible to maximize the amount of force into the ground.

Lateral Crossover Step Deceleration

• Application Focus:
  • Frontal Plane Braking. This movement is crucial for change of direction in sports such as football, basketball, volleyball, lacrosse, or soccer, improving the ability to decelerate, overcome initial forces in one direction, shift bodyweight, and drive into another direction.
• Setup and Coaching Cues
  • Anchor the rope laterally at hip height. Athlete steps laterally away from the anchor while driving one leg over the other and loads the hip. Coaching Cue: Focus on the slow, controlled return (eccentric loading of the gluteus medius and adductors) to build stability and power out of the cut. This improves the deceleration mechanics necessary for change of direction movements.

Resisted Broad Jumps with Controlled Landing

• Application Focus:
  • Triple Extension and Landing Control. The Exer-Genie overloads the jump and forces greater eccentric control upon landing.
• Setup and Coaching Cues
  • The partner provides resistance during the jump. The key is forcing the athlete to actively fight the resistance to stabilize the landing position for 2-3 seconds before standing up, demanding high eccentric muscle contraction, control, and stabilization.

Video: Athlete performing resisted sprints using an Exer-Genie

3. How Does the Exer-Genie Benefit Corrective, Prehab, and Return-to-Play Environments?

In rehabilitation settings, the ability to specify the load and maintain controlled movement is paramount. The Exer-Genie excels at isolating weak links in the kinetic chain and safely performing activation circuits.

• Joint Isolation and Stability: Using light resistance and a slow tempo (4 seconds concentric, 4 seconds eccentric), the Exer-Genie can safely load the small, stabilizing muscles. For instance, in shoulder internal/external rotation, the constant friction forces continuous muscle fiber recruitment throughout the entire range of motion, which is much more productive for chronic stability improvements than elastic bands (Wirtz & Müller, 2023).
• Targeted Hip Activation: Anchor the rope low and use a foot strap. Perform slow, resisted hip flexion (marching) or extension. This helps activate the hip flexors and extensors in their most functional patterns, which is critical for restoring proper gait and running mechanics during return to play protocols.
• Scapular Stability Drills: Use low friction for rowing or I/Y/T raises. The controlled demand of the movement allows the athlete to focus solely on scapular retraction and depression without having to stabilize a moving dumbbell, making it ideal for resetting and reeducating the body on specific corrective movement patterns.

Video: Using an Exer-Genie to perform resisted marches at the beginning of a hamstring rehabilitation program

How do you coach and program with the Exer-Genie?

Integrating the Exer-Genie effectively requires specific coaching cues and a strategic place within your program and training intent.

Coaching Cues: Quality Over Quantity

• Enforce the Tempo: The quality of Exer-Genie work is entirely dependent on the eccentric phase and the intent of the athlete and coach. If this focus is ignored, then the athletic development and physical adaptations we are striving for will not surface and time spent training will neglect the needs of the athletes. Coaches must enforce a 3:1 or 4:1 eccentric-to-concentric tempo (e.g., 1 second pull, 4 seconds return). If the rope returns too quickly, the friction is too low or the athlete isn’t fighting it enough and adjustments or further coaching instruction will need to be made.
• Maintain Constant Tension: The partner controlling the rope must be coached to maintain constant and smooth tension to ensure the rope is moving cleanly through the cylinder in order to maximize the intent. This is the most important training aspect the Exer-Genie provides and so we must make sure we are using it as it was designed to maximize the benefits.
• Breathe Through the Brake: During the eccentric phase, cue athletes to actively exhale or maintain controlled breathing to prevent the Valsalva maneuver and facilitate core stabilization. Breathing with control promotes a controlled movement with focus. This develops an athletic foundation built around efficiency, control, and stability because our body is able to perform as one.

Programming Integration

The Exer-Genie fits naturally into several phases of a periodized program:

• Off-Season (Hypertrophy/Density/Capacity/General Prep): Use the Exer-Genie for high-rep (8-15) sets focusing on Time Under Tension (TUT) for accessory work and joint isolation (forearms, rotator cuff, scapular stabilizers). The goal is to promote and develop as much foundational control and endurance to work off of later in season.
• Pre-Season (Power Endurance/Deceleration): Use it in circuits for Acceleration and Deceleration movements (Lateral steps, throws) at a moderate volume and intensity, emphasizing the slow eccentric return to build tissue resilience and efficiency. Shifting from foundation work and into more sport specific movements is crucial in order to fully prepare athletes for the season. The Exer-Genie still provides a stimulus that can mimic the load demands an athlete might be exposed to in sport. The key here is to expose them to those stresses and build resilience towards them.
• In-Season (Activation/Finisher): Use it as a quick, low impact primer activation tool during warm ups or as a density finisher for the upper body, without creating excessive systemic fatigue. At this point, the foundation is built, the athlete is resilient, and the focus now shifts towards keeping them primed and maintaining the progress that has been built.

By strategically applying the Exer-Genie, coaches can provide athletes with sport specific, movement aligned resistance that maximizes both force production and, critically, deceleration capacity, ensuring high performance while mitigating injury risk.

Conclusion

It is safe to say that the Exer-Genie, despite its simple, analog appearance, remains a vital piece of equipment for any coach serious about deceleration mastery and sport-specific resilience. By providing constant, fluid, and user-controlled friction, it allows for unique isovelocity eccentric overload that is simply impossible with free weights or standard elastic tools and traditional training modalities. Its ultimate value is in its ability to directly train the crucial moment of braking and force absorption which is a key predictor of injury and performance. In addition, it offers unmatched portability and multi planar versatility. Integrating the Exer-Genie isn’t about replacing the barbell or dumbbells; it’s about strategically providing a tool that can assist in bridging the gap between strength and athletic performance. To put it simply, the Exer-Genie provides another way for coaches to build truly durable and high performing athletes.

The Exer-Genie provides another way for coaches to build truly durable and high performing athletes, says Watson Berreman
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References

1. Haff, G. G., & Triplett, N. T. (Eds.). (2015). Essentials of Strength Training and Conditioning (4th ed.). Human Kinetics.
2. Hollinshead, K., & Chappell, R. (2021). The role of eccentric muscle contractions in athletic performance and injury prevention. Current Sports Medicine Reports, 20(4), 195-201.
3. Schöndorf, S., Riss, R., & Wirth, K. (2021). Effects of different eccentric training protocols on muscle hypertrophy and strength: A systematic review. Journal of Functional Morphology and Kinesiology, 6(3), 57.
4. Wirtz, A., & Müller, B. (2023). Comparison of training with elastic resistance bands versus mechanical resistance devices for strength development in athletes. Journal of Applied Biomechanics, 39(1), 1-8.

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