Ejercicios de tren inferior para porteros (Parte 2)

Perfecciona fuerza y agilidad en piernas: ejercicios clave para porteros más seguros y rápidos.

Strength, coordination and lateral falls exercise

Medicine Ball Start: The goalkeeper begins the exercise holding a 3-5 kg medicine ball in his hands.

Two Medicine Ball Front Jumps: Next, perform two front jumps while holding the medicine ball, focusing on strength and stability.

Front Block: After the jumps, a teammate will send a ball towards the goalkeeper to perform a front block, releasing the medicine ball at the last moment to ensure proper execution of the block.

Three lateral jumps over hurdles: The goalkeeper then performs three lateral jumps over hurdles, improving his agility and coordination.

Side drop on ball thrown by coach: Upon completing the jumps, the goalkeeper performs a side drop in response to a ball thrown by the coach, simulating a save in a game situation.

Side drop after a back pass: As a final action, the goalkeeper stands next to the goal post and performs a second side drop after a back pass made by his teammate, training his ability to react in unexpected situations.

Seated Push-Off: The goalkeeper begins the exercise sitting on a bench. Upon receiving the ball from the coach, he must perform an explosive push-off with both legs from a seated position, quickly standing up, and punching the ball toward his teammate. The goal in this phase is not to perfect the technical technique of aerial play, but rather to work on the power and coordination of the two-legged push-off.
Draw-in and block: After the clearance, the goalkeeper moves around the outside of a cone, maintaining intensity and focus on the ball's trajectory. At the end of the run, he makes a draw-in block, ensuring a controlled and effective intervention.

Front jumps over high hurdles: The exercise begins with the goalkeeper performing front jumps over high hurdles, focused on improving leg power and explosiveness.
Low Side Drop: After completing the jumps, the goalkeeper positions himself to execute a low side drop to the side, simulating a ball block on a low shot.
Body-Oriented Cone Roundabout: After falling, the goalkeeper must round a nearby cone, always maintaining their body orientation toward the field of play. This helps develop movement skills without losing visual reference to the ball's position.
Side Dip: To finish, the goalkeeper performs a side dip to one side, covering as much of the goal as possible and focusing on a controlled and effective technique.

Lateral Jumps over High Hurdles: The drill begins with the goalkeeper performing three lateral jumps over high hurdles, focusing on power and coordination with each jump.
Lateral movement to the cone: At the end of the jumps, the goalkeeper makes a quick lateral movement until reaching the cone, maintaining a balanced posture and in a reaction position.
Side Drop: Upon reaching the cone, the coach will send a ball towards the goalkeeper, who must respond with a controlled side drop to intercept the ball, practicing his precision and blocking technique.
Repositioning for Finishing: After falling, the goalkeeper quickly gets back up and repositions himself in the goal, preparing to receive a finish from a shooting position taken by his teammate.