Football coaches focus on the importance of strength training to improve performance. As a result, football players train hard using traditional strength-training exercises, such as the bench press, squat and dead lift. Football players also use the kettlebell--a Russian weight-training device made from cast iron--for its unique ability to provide sport-specific training. Training with kettlebells requires time to learn the mechanics, but can provide improvements on the field.
Function
Football is a sport that requires full-body strength to be successful. Kettlebells provide the opportunity to train for improving full-body strength, power, speed, balance, core stability and endurance. The kettlebell exercises will improve all of these physical fitness traits, which will then translate into improved performance on the football field.
Benefits
The metabolic demands of a football game are unique among other sports, and can be intense. Kettlebells have the versatility to match those metabolic demands by mimicking the same intensity. As a result, football players will see improved power and speed, increased functional strength for blocking and tackling, and increased hip and leg strength. Flexibility and mobility will also improve, which can decrease the risk of injury.
Considerations
The three phases of football training include pre-season, in-season and off-season. Consider the time in the season when programming kettlebell training. Focus on building overall strength during the off-season and move into more sport-specific movements as the pre-season approaches. Move into a maintenance mode for the in-season to prevent overtraining. Switch any workouts or exercises to fix unique weaknesses for a team or player.
Sample Workout
Kettlebells provide the opportunity to perform an endless number of exercises. The best exercises that relate to football are the kettlebell swing, power clean, squat, snatch, lunge and shoulder press. For a pre-season workout, perform three rounds of 12 to 15 repetitions on each exercise. Move from one exercise to the next with no rest in a circuit-style workout. Perform the three rounds of each exercise as fast as possible.
Warning
The kettlebell requires specific movement patterns that may feel uncomfortable at first. Have a coach, strength coach or personal trainer monitor exercise mechanics before reaching 100 percent effort. Learn the movements by using light weights and low repetitions before gradually increasing the intensity by increasing weight and repetitions. Success with kettlebells is correlated with proper mechanics. Avoid any exercises that could irritate an injury.
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