Ejercicios de tren superior para porteros (Parte 3)

Potencia brazos, hombros y torso: ejercicios para porteros más ágiles, fuertes y confiables.

Arm power drill, air blocking and response to completion

One-arm medicine ball toss: The drill begins with the goalie tossing a medicine ball with one arm toward the coach. This action builds upper body strength, especially during the throw.
Aerial block from a cross from the wing: Immediately afterward, the goalkeeper prepares to receive a cross from the wing, executing a high aerial block. This move works on coordination, ball reading, and confidence in the air.
Low throw and repositioning: After securing the ball, the goalkeeper performs a low throw with his hand to a teammate located on the edge of the box, encouraging accurate distribution. He then quickly repositions himself in the goal.
Response to finishing: To conclude, the goalkeeper faces a direct finishing action, working on reaction speed, positioning and response capacity under pressure.

Medicine Ball Toss and Diagonal Release: The goalkeeper begins the drill by tossing a medicine ball to the coach from his chest with both arms, working on upper body strength. He immediately performs a diagonal release, simulating an anticipatory action.
Front block on the medicine ball: Once in front of the coach, the goalkeeper prepares to receive the medicine ball in a controlled manner using a front block, reinforcing the receiving technique.
Withdrawal and lateral fall to the known side: After the block, the goalkeeper quickly falls back towards the goal and executes a lateral fall to a previously indicated side, working on agility, falling technique and recovery speed.
Repositioning and free finishing: Finally, the player returns to a central position to face a free finishing action by a teammate, training the ability to respond, position and make decisions in real game situations.

Behind-the-Head Medicine Ball Toss: The goalie begins the exercise by tossing a medicine ball with both hands from behind the head, aiming for it to bounce and travel toward the trainer. This movement enhances the explosive strength of the upper body, especially the triceps and core.
Front-end reception and save: Immediately after the shot, the goalkeeper prepares to receive a ball sent by a teammate, making a frontal save with controlled technique, improving posture and reaction time.
Diagonal return and exit: After returning the ball to the teammate, the goalkeeper makes a diagonal exit, simulating an anticipation action.
New front stop: Upon reaching the marked position, you face a second front stop, which reinforces technical consistency, mental endurance, and the ability to maintain concentration after a previous action.