Kettlebell Training for Football
Kettlebells can enhance football training routines and improve performance. Personal trainer and former Pro Bowl defensive end Kyle Vanden Bosch told NFL Fanhouse.com that "in football it's so much about being tough and not giving up, and that's what the kettlebell workout is all about." Kettlebell training routines help build functional strength and can be tailored to improve a football player's power, recovery and coordination.
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Equipment
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Kettlebells range in size, weight and material. The traditional kettlebell is cast iron and features a handle. It is virtually indestructible. For male athletes 16 kg (36 lbs.), 24 kg (54 lbs.) and 32 kg (70 lbs.) kettlebells are the usual progression of use, although age, height, weight and previous strength training experience are factors in selecting equipment. Many useful exercises for football require two kettlebells of equal weight.
Exercises
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Football players can improve their speed and conditioning by using kettlebell swings, overhead throws, overhead lunges, kettlebell squats and kettlebell jerks. Upper body and core strength for blocking and breaking blocks can be improved with the Turkish get up, the kettlebell shoulder press, single arm kettlebell rows, kettlebell cleans, kettlebell push ups, and the kettlebell windmill and halo. Use variations of these exercises to mimic the motions demanded of your position. For example, an exercise for an offensive lineman might be to clean, then plant one foot, then pivot.
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Advantages
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Kettlebell movements force the muscles to work to stabilize the kettlebells momentum, which can be more challenging than dumbbells or stationary equipment. Kettlebells can be used to improve strength and cardiovascular endurance simultaneously. They can be incorporated into circuit training routines. Kettlebell exercises can also provide a change of pace for football athletes unaccustomed to using them.
Performance Benefits
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In a 2006 interview that was posted on Dragondoor.com, former NFL linebacker and personal trainer Carlos Bradley linked quality kettlebell training to enhanced football explosiveness. Particular kettlebell exercises may help improve speed on the field and power in contact. Frequent kettlebell training can also help improve strength restoration as muscles become accustomed to intense work at regular intervals. This helps the body recover quickly from such exertions as tackling or breaking tackles. Intense kettlebell training is also likely to improve the cardiovascular endurance that supports all aspects of your game.
Caution
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Try out a kettlebell before purchasing it. To gauge the right weight of kettlebell for you, place it in your dominant hand and clean it to your chest. You should be able to do this with modest effort and no strain or pain. As with any physical exercises, and especially those involving weights, consult a qualified trainer or a doctor before beginning any kettlebell workout.
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References
Resources
- Photo Credit Football game image by Sirena Designs from Fotolia.com
