Effects of a Low-Volume Kettlebell Strength Program on Vertical Jump and Isometric Strength in Dancers: A Pilot Study

<b>Objectives</b>: The jumping ability and strength of the lower limbs in dancers are fundamental to their artistic performance. Similarly, the correct placement of the various leg positions, such as parallel and <i>dehors</i>, are essential aspects of dance technique. We aimed to analyze the effectiveness of a modified strength program on jumping capacity in parallel and <i>dehors</i>, and to assess whether this type of training improves the isometric strength of dancers. <b>Methods</b>: An experimental research study was conducted with pre- and post-intervention assessments on a group of nine semi-professional dancers (seven women and two men) (X = 20 years and DT = 6.67), with an average weight of 62.12 ± 7.38 kg and a height of 1.67 ± 0.05 m. Body composition, isometric strength in the lower limbs, and vertical jump capacity with feet in parallel and in the <i>dehors</i> position were analyzed. The "Simple and Sinister" kettlebell training protocol was implemented, reducing the number of sessions and the duration of the program while incorporating a progression in load. <b>Results</b>: Significant changes were observed in both the parallel jump and the <i>dehors</i> position; however, body composition and isometric strength, although showing higher values at the end of the intervention for all variables, did not demonstrate significant improvements. Thus, while in the pre-intervention phase, jump capacity was associated with multiple variables, in the post-intervention phase, an inverse association was found only with the percentage of body fat. <b>Conclusions</b>: A 12-week training program with two sessions per week is sufficient to achieve significant changes in the jumping ability of dancers, but not in the isometric strength of the lower limbs.