FOOTBALL PHYSICAL PREPARATION: THE COMPLETE GUIDE WITH KETTLEBELL

Kettlebells for football fitness training?

Football is a demanding sport, requiring optimal physical condition to perform at the highest level. Football players need to be able to run fast, change direction quickly, jump high and hit hard, while maintaining exceptional muscular endurance and cardiovascular stamina.

That’s why physical preparation is essential for soccer players. It helps develop the physical qualities needed for the game, while reducing the risk of injury. Good physical preparation can also help players recover more quickly after a match and maintain their performance throughout the season.

In this article, we’ll focus on kettlebell training for football physical preparation. The kettlebell is a versatile fitness tool that can help soccer players develop strength, power, endurance and agility.

Whether you’re a beginner or an experienced footballer, this article is designed to help you improve your physical preparation and performance on the pitch.

 

Components of football physical preparation

To maximize their performance on the pitch, soccer players need to focus on several components of physical preparation. Here are the main ones:

Muscular strength

Muscular strength is essential for soccer players, enabling them to resist contact with opponents, win duels, jump higher and run faster. Weight-bearing exercises such as the squat, deadlift and bench press are effective for building muscle strength.

Speed and agility

Speed and agility are two key qualities for soccer players, enabling them to change direction quickly, accelerate rapidly and keep pace with the game. Sprint drills, jumping drills, agility ladders and cones are all effective in developing speed and agility.

Power and explosiveness

Power and explosiveness are important qualities for soccer players, enabling them to perform fast, intense actions such as shooting, jumping or sprinting. Plyometric exercises, such as box jumps, jumping lunges and lateral leaps, are effective for developing power and explosiveness.

Cardiovascular endurance and resistance

Cardiovascular endurance and stamina are essential for soccer players, as they need to be able to maintain high intensity throughout the match. Endurance exercises such as running, cycling and swimming are effective for building cardiovascular endurance and stamina.

In short, to perform well on the pitch, soccer players need to work on their muscular strength, speed and agility, power and explosiveness, as well as cardiovascular endurance and stamina.

Football physical preparation 2

 

Kettlebell: the best tool for football fitness training

More and more players and coaches are turning to innovative training methods for soccer fitness preparation, such as the use of kettlebells. This versatile piece of fitness equipment is a big hit, especially with soccer players. This cast-iron ball can be used for a wide range of physical preparation exercises to improve strength, coordination and endurance.  With its atypical shape, the kettlebell offers unique advantages over traditional weight machines.

Indeed, compared to other physical preparation tools such as free weights, weight machines, resistance bands and medicine balls, kettlebells are more versatile, more compact and can be used for a wide variety of functional exercises. In addition, kettlebells can be used for weightlifting-type exercises such as snatch and clean, which can help players improve their coordination, technique and power.

The use of kettlebells for soccer physical preparation therefore offers significant advantages for players of all levels, from amateur to elite.

 

Advantages of using the kettlebell in soccer fitness training

The use of kettlebells offers many fitness and on-field performance benefits for soccer players.

Development of muscular endurance

Kettlebell workouts are known to be often high-intensity, which is interesting for soccer players wishing to develop their muscular endurance. This type of training is extremely beneficial and suitable for midfield players who have to run continuously during a match.

Improved explosive strength

Using the kettlebell helps develop explosive strength, which is essential for actions such as shooting, jumping and sprinting. Exercises such as the swing, which involve swinging the kettlebell, are particularly effective for strengthening the legs and core, which are called upon in these playing actions.

Improved balance and stability

By introducing kettlebell exercises into their training routine, soccer players can improve their balance and stability, which can significantly help prevent injury and improve coordination on the field.

Improved flexibility

In particular, the kettlebell’s swinging movements can help improve hip and hamstring flexibility, which can be beneficial for soccer players who need high mobility in these areas to execute technical movements successfully.

Soccer 3 physical preparation

5 football fitness exercises with kettlebells

Kettlebell swing

The kettlebell swing helps develop explosive power in the legs and hips, which is essential for improving the sprints and powerful jumps of soccer players on the field.

  • Stand with your feet shoulder-width apart, holding the kettlebell in front of you with both hands.
  • Flex your hips and bend your knees slightly, keeping your back straight and your gaze forward.
  • Then swing the kettlebell backwards between your legs, then forwards to shoulder height, using the strength of your hips and legs to propel the kettlebell upwards.
  • Lower the kettlebell between your legs and repeat the movement.

Kettlebell clean and press

This exercise develops upper-body strength and power, particularly in the shoulders, back and arms. This will help soccer players improve the power and accuracy of their shots.

  • Start standing, with the kettlebell between your feet.
  • Bend your knees and grasp the kettlebell with one hand, keeping your back straight.
  • Lift and bring the kettlebell towards your chest in the rack position, passing it in front of you and using the strength of your legs to lift it.
  • Then push the kettlebell over your head, using the strength of your arms and shoulders.
  • Lower the kettlebell and repeat the movement several times before changing hands.

Goblet squat kettlebell

The goblet squat helps to strengthen  players’ legs, particularly the quadriceps and glutes, which are put under enormous strain on the pitch.

  • Stand with the kettlebell on your chest, elbows bent.
  • Bend your knees and hips, slowly lowering yourself into a squat position, keeping your back straight and your chest up.
  • Move down until your thighs are parallel to the ground, or in full flexion if you are mobile enough, then push up on your heels.
  • Repeat the movement

Kettlebell renegade row

This exercise is an excellent way to develop strength and stability throughout the body, particularly in the abdominals, shoulders and arms. This enables players to improve their stamina and endurance during matches.

  • Get into a plank position with your hands on the handles of the kettlebells.
  • Bring a kettlebell up to your chest, keeping your elbow close to your body and maintaining the plank position.
  • Then return the kettlebell to the floor and repeat with the other arm.
  • Repeat the movement

Kettlebell turkish get-up

The turkish get-up kettlebell enhances balance, stability and mobility throughout the body, which is essential for fast movements and changes of direction on the field.

  • Lie on your back with the arm holding the kettlebell stretched towards the ceiling.
  • Bend the knee of the leg on the same side as the arm holding the kettlebell, with the foot on the ground, and raise your torso, using your free elbow to help you.
  • Then, push down on your foot to get into a lunge position, keeping your arm holding the kettlebell extended towards the ceiling.
  • Rise to a standing position, keeping your arm holding the kettlebell stretched towards the ceiling, before slowly lowering to a lying position.
  • Repeat the movement several times, then change hands.

Soccer 4 physical preparation

Football general physical preparation program for the start of the season

Establishing a muscle-strengthening program is an excellent way of achieving your physical preparation objectives before the soccer season resumes. Here’s an example of a muscle-strengthening program that you can adjust according to your needs and fitness level.

The program includes 2 typical weeks with 2 sessions per week. You can repeat this 2-week cycle 3 or 4 times, for a total of 6 to 8 weeks of training.

Week 1 – Training 1

One-handed kettlebell swing : 3 sets of 20 repetitions on each side

Forward lunges with kettlebell: 3 sets of 20 repetitions on each side

Goblet squat kettlebell : 3 sets of 20 repetitions

Deadlift kettlebell: 3 sets of 20 repetitions

Superman gainage : 4 sets of 30 seconds each

Week 1 – Training 2

One-handed kettlebell press : 3 sets of 10 repetitions on each side

Push-ups with one hand on the kettlebell : 3 sets of 10 repetitions on each side

Two-handed kettlebell swing : 3 sets of 20 repetitions

Horizontal kettlebell pull : 3 sets of 15 repetitions on each side

Side plank : 4 sets of 30 seconds each side

Week 2 – Training 1

Back lunges with kettlebell: 4 sets of 20 repetitions on each side

Clean and press kettlebell: 4 sets of 10 repetitions on each side

Turkish get-up kettlebell : 4 sets of 10 repetitions on each side

Plank on kettlebell : 4 sets of 45 seconds each

Week 2 – Training 2

Two-handed kettlebell swing: 4 sets of 15 repetitions

Single-leg kettlebell deadlift : 4 sets of 15 repetitions on each side

Push-ups with one hand on the kettlebell : 4 sets of 15 repetitions for both sides

Russian twist kettlebell : 4 sets of 15 repetitions

 

Conclusion

Muscle strengthening is a key element of physical preparation, whether for practising a sport or maintaining good health at work. Indeed, repetitive physical work can lead to chronic pain and injury if muscles are not sufficiently strengthened. Some companies, such as Teamupp, have taken the initiative of offering muscle-strengthening workshops to promote employee well-being. So it’s important not to overlook the importance of muscle strengthening, and to make it a regular part of your routine to improve your physical condition and prevent injury.

 

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