Training for Softball – A Kettlebell Approach

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.

Training for Softball

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.

Develops your endurance so you can last longer and have more pep for quick-burst situations. Develops your grip for getting a batter handle on the bat. Passing the kettlebell from hand to hand and flipping it can develop your concentration and hand eye coordination.

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

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.

That’s a pretty simple approach.

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)

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

Total time: 31 minutes

Not bad.

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.

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