Softball Training Tips - How to Incorporate Kettlebells

Softball Discussions Softball Training Softball Catching Tips

Softball Training Tips - How to Incorporate Kettlebells

Softball Discussions Softball Training Softball Catching Tips

To train for sports, in general, train movement patterns with resistance (e.g. squat, deadlift, press above head, push up, row) and train the actual movements from the sport, as well.

Kettlebell Swings – trains all the muscles of the back side of the body and your stomach in one movement. Coordinates your muscles to work in unison while displaying strength. Helps you improve the coordination of your strength so you can access more of your muscle potential.

Kettlebell swings build your hamstring and help you reduce the risk of a hamstring pull.

Training for Softball

Softball Training Tips - How to Incorporate Kettlebells

Softball Discussions Softball Training Softball Catching Tips

Kettlebell Snatches – Great for building stamina and total body explosiveness. Makes your tendons stronger. Teaches you how to flex your entire body in wave so you can express yourself in a whip-like fashion to generate more power in things like throwing, punching, sprinting, etc.

Kettlebell Military press – gives all round strength and stability to the shoulder area. When done correctly by using an active negative pull (see The Side Road to the One Arm Pullup), you can work your entire upper body.

Then, devote time to the actual sport activity itself. You can simulate sprinting the bases, swinging the bat, and it’s fun to get someone to play catch with. Maybe they can throw you some pop flys, too, if you’re an outfielder.

Training for Softball

Softball Training Tips - How to Incorporate Kettlebells

Softball Discussions Softball Training Softball Catching Tips

Add in some breathing and stretching to complete the relaxation component of your training. Maybe some visualization if you’re good at it. Let’s time that out so you can see how long it would take:

* Swing: 3 sets of 10 (total time 5 minutes, including rest between sets) * Snatch: 2 sets of 15 (total time 5 minutes, including rest between sets)* Press: 3 sets of 3 (total time 5 minutes, including rest between sets)Total time: 31 minutes

A warning about kettlebells. Learn how to use them properly. Treat them seriously. I think they are a huge shortcut to superior training, but as such, they demand that you treat them as a practice. Practice your sets. A few well-executed swings are all you need at first. Once you feel comfortable, then up the reps.

That’s a pretty simple approach.

* Breathing: 1 minute* Stretching: 10 minutes* Visualization: 5 minutes