Ejercicios con bosu para porteros (Parte 1)

Fortalece equilibrio, coordinación y reflejos con estos ejercicios de bosu para porteros.

Coordination exercise, exit to the Bosu, frontal blocking and lateral fall

Forward Coordination Ladder:
The drill begins with the goalkeeper performing forward coordination work on an agility ladder, focusing on quick and precise footwork. This work improves agility and reaction speed in the game.
One-Leg Bosu Step-Out:
After completing the coordination on the ladder, the goalkeeper will perform a front step-out to a Bosu (balance platform). Upon arrival, they must place one leg on the Bosu, maintaining their balance for a few seconds. This trains stability and strengthens balance in fast-moving situations.
Drawback to Front Block:
After coming out and landing on the Bosu, the goalkeeper must quickly withdraw to make a front block against a ball sent by the coach. This movement develops the goalkeeper's ability to reposition and react to direct shots.
Lateral shift toward the Bosu with lateral support:
After the frontal block, the goalkeeper will shift laterally again toward the Bosu, this time with lateral support on the Bosu. This exercise works lateral stability and strengthens the muscles for quick movements in match situations.
Low lateral fall:
Finally, after the second support on the Bosu, the goalkeeper will move to the beginning of this action to perform a low lateral fall, working on the blocking technique at ground level, ensuring effective control of the ball and a safe fall.

Head-to-Head Block:
The drill begins with the goalkeeper making a head-to-head block on a ball passed by a teammate. The goalkeeper must firmly control the ball and quickly pass it to the coach after the block, simulating a play distribution situation.
Lateral Coordination on the Ladder:
After blocking and passing, the goalkeeper will perform a lateral coordination drill on an agility ladder. Maintaining balance and agile feet, the goalkeeper must complete lateral movements along the ladder to improve their reaction time and lateral movements.
Lateral support on the Bosu:
After completing the coordination on the ladder, the goalkeeper will move laterally to the Bosu, where they must laterally support themselves on it, maintaining balance and stability. This step of the exercise helps develop lateral stability and strengthens the muscles for dynamic situations.
Repositioning:
After landing on the Bosu, the goalkeeper will reposition himself in the space between the agility ladder and the Bosu, preparing for the final part of the exercise.
Drawback and Diving Block:
To finish, the goalkeeper must quickly retreat and prepare to make a diving block against a ball passed by the coach. This last action works on explosiveness, jumping technique, and the ability to intercept difficult shots.

Lateral Shift and Support on Bosu:
The exercise begins with the goalkeeper performing a lateral shift to the indicated side. Upon reaching the Bosu, the goalkeeper should laterally support himself on it, using one leg for balance, working on stability and strength in the lateral area of the body.
Side Roll and Low Side Drop:
After landing on the Bosu, the goalkeeper must return laterally to the starting position. Once there, the goalkeeper will execute a low side drop, making sure to control the ball with correct technique and quickly recover from the block.
Aerial Block with Bosu Support:
After completing the low lateral fall and returning to the starting point, the goalkeeper will prepare for an aerial block. The teammate will send an aerial ball and, at that moment, the goalkeeper will use the Bosu as support to propel himself into the jump, which will work on explosiveness and balance in the block.

Double lateral support on the Bosu:
The exercise begins with the goalkeeper performing a double lateral support on the Bosu. This movement will help improve stability and strength in the legs, focusing on control and proper body alignment.
Lateral Movement and Frontal Block:
Next, the goalkeeper will move laterally toward the first cone. Upon reaching the cone, he must execute a frontal block to intercept a ball thrown to him by his teammate. This movement trains reaction speed and blocking technique in game situations.
Repeating the lateral displacement to the other side:
After making the block, the goalkeeper will return laterally towards the Bosu, making a double support. From there, he will move laterally to the second cone, where he will execute a low lateral fall. This exercise works on the fall technique and body control in movement situations.
Air Release and Block:
To finish, the goalkeeper must quickly come out from the cone and perform an air block. During the jump, they will use the Bosu as support for their driving leg, which will help improve explosiveness and balance when intercepting a ball in the air.