Ejercicios con chaleco lastrado para porteros (Parte 1)

Fortalece fuerza, resistencia y explosividad usando chaleco lastrado en entrenamientos de porteros.

Weighted vest exercise, lateral shift and lateral fall

Weighted vest: The goalkeeper will perform the entire exercise wearing a 5-7 kg weighted vest, which will add resistance and improve strength and physical endurance during the movements.
Lateral Movement: The drill begins with the goalkeeper moving laterally between two yellow cones, maintaining a low and agile stance. The goal is to develop quickness and stability in lateral movements, which are essential for covering angles in the goal.
Exit to the blue cone: After completing the lateral movement, the goalkeeper will quickly exit the ball to a blue cone located further ahead. The goalkeeper must maintain an active and explosive stance, simulating an exit to intercept a ball or close space in a 1-on-1 situation.
Repliegue y caída lateral: Después de la salida frontal, el portero replegará rápidamente hacia su posición, ajustándose para prepararse ante un disparo. Una vez en posición, el portero realizará una caída lateral hacia un lado conocido, trabajando la técnica de caída controlada para asegurar el blocaje de un balón raso o a media altura.

Weighted vest: The goalkeeper will perform the entire exercise wearing a 5 kg weighted vest, which will increase the intensity and resistance of each movement, working on strength and aerobic capacity.
Front jump: The drill begins with an explosive front jump, where the goalkeeper must jump forward, maintaining control and proper technique, preparing the body for situations of stretching in the air.
Half-height dive: After the front jump, the coach will send a half-height dive. The goalkeeper must perform a half-height lateral dive, controlling the ball with technique and ensuring a good landing to avoid injury.
Repositioning and Running with Two Frontal Jumps: After the stretch, the goalkeeper will reposition himself and perform a short forward run. During the run, the goalkeeper must execute two explosive frontal jumps, maintaining good posture and balance.
Low Side Drop Simulating Back Pass: After completing the jumps, the goalkeeper must drop to the ground in a low side drop, simulating intercepting a back pass that could threaten the goal. The technique must be precise, ensuring the ball is blocked and recovered quickly.
Low Block to Finish: To finish the drill, after passing the ball to the last teammate, they will pass it back to the goalkeeper for a low block. The goalkeeper must be well positioned and have firm hands to block the ball effectively and safely.

Lateral Jumps with Weighted Vest and Medicine Ball: The exercise begins with the goalkeeper wearing a weighted vest weighing approximately 5 kg and holding a 3-5 kg medicine ball. From the starting position, the goalkeeper performs two lateral jumps, one to each side, maintaining stability and control despite the additional load. This exercise develops power and balance in lateral movements.
Ball Release and Cone Loop: After completing the lateral hops, the goalie releases the medicine ball and moves around a cone, maintaining a balanced and focused stance.
Side Drop on Coach's Shot: As the goalkeeper rounds the cone, he prepares to drop sideways in response to a coach's shot. This final block trains the technique and accuracy of the drop, working on reaction and control during the intervention.

Juan Carlos García Pérez says:
December 26, 2024 at 9:01 pm
Ejercicios muy interesantes
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1. Admin says:
  December 26, 2024 at 9:43 pm
  Muchas gracias Juan Carlos por tu comentario y por tu visita. Un abrazo!
  Reply