Ejercicios de tren inferior para porteros (Parte 1)

Fortalece piernas y estabilidad: ejercicios esenciales para porteros más ágiles y potentes.

Exercise of impulses, jump and lateral fall

Calf Push-Ups on Low Hurdles:
The goalkeeper begins the exercise by performing two calf push-ups on low hurdles, focusing on the explosive strength of the calves. This exercise improves jumping ability and reactivity in game situations.
High Hurdle Jump:
After completing the drives, the goalkeeper will perform an explosive jump over a high hurdle, maintaining good technique throughout the jump and landing, ensuring stability upon landing. This move enhances agility and the ability to intercept high balls.
Side Drop to Familiar Side:
After the jump, the goalkeeper will perform a side drop to a familiar side, working on the low or mid-height blocking technique. The goalkeeper must control the ball and protect it as it falls, ensuring that it does not rebound.
Repositioning for a Low Frontal Block:
After dropping to the side, the goalkeeper will quickly recover and reposition himself in the goal. He will then receive a low frontal ball from a teammate, which he must block with precise technique, covering the angle of the shot.

High Blocks from Squat:
The goalkeeper begins the drill in a squat position, preparing to make 3-4 high blocks. From this position, they must explosively jump with both legs to catch the ball at its highest point, which will be thrown by the coach. It is important that the goalkeeper returns the ball to the coach before landing, and without pausing, immediately perform the next jump, maintaining fluidity between each action.
High Block After a Cross:
After completing the high blocks, the goalkeeper must reposition themselves correctly in goal, preparing to receive a cross from the wing. The objective is to make a high block, safely intercepting the cross at the highest point and ensuring the ball does not cross the box.
Coach's Free Shot:
To finish the drill, the goalkeeper will stand in the center of the goal and prepare to face a free shot from the coach. Here, the goalkeeper must react quickly and apply proper technique to block or deflect the shot, covering the shooting angle well.

Plyometrics from the bench and front jump:
The exercise begins with the goalkeeper positioned on a bench. From that position, they must quickly lower themselves and perform a front plyometric jump toward a high hurdle placed in front of the bench. This movement works on the explosiveness in the legs, which is necessary for the goalkeeper's quick actions.
Aerial Block After Positioning:
After jumping, the goalkeeper must get into the correct position and, after correct positioning, the coach will throw an aerial ball. The goalkeeper will have to make an efficient aerial block, making sure to control the ball at the highest possible point.
Repositioning and Diagonal Shooting:
Once the aerial block is completed, the goalkeeper must quickly reposition himself in the goal. From there, he will receive a diagonal shot from the coach or a teammate, which he must stop using appropriate positioning techniques.

Weighted Front Lunges:
The drill begins with the goalie performing 4 front lunges (2 with each leg) while holding an added weight (such as a dumbbell or medicine ball). This movement should be performed with control, maintaining good posture to work on strength and balance.
Front jumps over high hurdles:
After the lunges, the goalkeeper will execute a series of front jumps over high hurdles, concentrating on the explosiveness of the jump and maintaining proper body posture upon landing.
Flying and Dropping:
After jumping, the goalkeeper will quickly move toward the first cone, passing it on the outside, to perform a falling sideways drop. The goalkeeper must focus on proper technique to intercept the ball at ground level, ensuring they maintain control.
Folding and Diving Laterally:
After the low landing, the goalkeeper must fall behind the farthest cone. Upon reaching the goal, he or she will perform a diving lateral, making sure to reach maximum extension and cover as much space as possible.