As athletes transition themselves from the off-season to the preseason their strength and conditioning program should transition as well. Their program should travel from a focus on general physical preparation to one that addresses movements more specific to their chosen athletic endeavor. There is no better training for a sport than that sport itself, however one can replicate and strengthen movements that will directly influence certain aspects of their game. With this in mind we will look at some Kettlebell drills performed specifically for sport.

Why Kettlebells??

Regardless of the rules, bodies collide and push up against one another with great speed and power. Due to the nature in which kettlebell drills are performed one must contend with ballistic shock. Training in this environment will prepare one for the forces they will encounter on the playing field.

A huge amount of time playing is spent in a partial squat position. Although most strength and conditioning programs include some variations of Olympic lifts, only kettlebell variations begin from this position. Barbell and dumbbells variations usually have the athlete standing in a narrow stance with their hands outside their legs, this position rarely occurs in the actual game.

Finally, kettlebells encourage the athlete to actually play with resistance in sport specific movements. The unique shape and design of kettlebells allow it to be swung in several planes of motion and in similar movement patterns to those demanded in sport activities.

Below are some matchless kettlebell drills that will directly impact and enhance performance.

Between the Leg Pass:
Stand with your feet slightly wider than shoulder width. Fold at the hips and maintain a straight back. Pass the KB around and in between your legs in a figure eight fashion. You may pass the KB around one leg at a time as well. This drill has no second where core activation is concerned.

Kettlebell Russian Twist:
Get into the top position of a sit-up. Lean back slightly and lift your feet off the ground. Rotate your entire upper body using the force generating from your core. Allow the KB to swing from side to side increasing the rotational component of this drill.

Jumping Lunge with Rotations:
Get into a lunge position with the KB held in front of your abdominals. From that position jump into the air and quickly shuffle your feet so that you land with the opposite foot forward. While in the air rotate your torso to the side of your lead leg. Repeat as quickly as possible. This drill will train your body to deal with the deceleration encountered in running and jumping throughout the game. It also develops potent rotational power

Waiters Press:
Place the rounded surface of a kettlebell onto the meaty part of your palm. Start with your elbow tight along your side. Keep you glutes and abs tight and slowly and carefully press the kettlebell overhead. Repeat with your other arm. Stay with sets of 3-5 repetitions for this drill.

Between the Leg Pass/Lunge:
This is a great drill that really gets the heart pumping and builds some great coordination and timing. It is similar to the between the leg pass. Reverse Lunges or forward lunges may be used during this drill. Start with the KB at waist level. Drop into a lunge while you pass the KB from hand to hand, under and through the forward leg. You may pass the KB from the outside in or vice- versa. Attempt to build a nice rhythm during this drill.

Swing around the Waist:
Simply stand upright and swing the KB around your waist, switching hands when you arrive at the limits of your reach. This drill is used best as active recovery between more intense exercises.