Ejercicios con bosu para porteros (Parte 2)

Avanza tu entrenamiento con bosu: fuerza, estabilidad y reflejos para porteros más ágiles.

Jumping exercise, support on Bosu and frontal blocking

Front jumps over hurdles:
The goalkeeper begins the exercise by performing two front jumps over high hurdles, maintaining a correct posture and ensuring good elevation with each jump.
Bosu-supported exit:
After the jumps, the goalkeeper must make a quick frontal exit towards the Bosu and support himself with one leg on it, ensuring balance and stability during contact with the Bosu.
Withdrawal and second support:
After the first support, the goalkeeper will quickly withdraw to the starting position, in front of the hurdles. He will then perform another frontal exit towards the Bosu, this time resting his other leg on it.
Withdrawal and frontal block:
After the second support on the Bosu, the goalkeeper will withdraw towards the position in front of the goals, to finish with a frontal exit and perform a frontal block against a ball thrown by the coach.

Lateral jumps over high hurdles:
The goalkeeper begins the exercise by performing two consecutive lateral jumps over high hurdles, ensuring good elevation and maintaining stability on each landing.
Lateral Shift and Support on Bosu:
After jumping, the goalkeeper should shift laterally toward the Bosu, where he will support himself with one leg. He will maintain stability on the Bosu, working on his balance while remaining in position.
Drawing Block:
After stabilizing themselves on the Bosu, the goalkeeper will move to the outside of the spike to position themselves correctly. From there, they will need to fully stretch out to execute a diving block on a ball thrown by the coach.

Double lateral support on the steps: The goalkeeper starts with one foot on each step and makes quick lateral movements, maintaining balance on the steps.

Lateral movement towards the bosu: After the movements in the steps, the goalkeeper moves laterally towards the bosu.

One-leg support on the bosu:Once on the bosu, the goalkeeper stands on one leg, maintaining balance and control on the unstable surface.

Back to the steps: After finishing the work on the bosu, the goalkeeper returns to the steps, again performing double lateral supports.

Front block: The exercise ends with the goalkeeper stopping the ball using a front block.

Double front support on the steps: The exercise begins with the goalkeeper in double front support, performing quick push movements while maintaining stability.

Run towards the Bosu: After landing on the steps, the goalkeeper runs towards the Bosu, moving with speed and precision.

One-leg front support on the bosu: Upon reaching the bosu, the goalkeeper performs a front support on one leg, working on balance in an unstable position.

Lateral movement back to the steps: After working on the bosu, the goalkeeper returns laterally to the steps and repeats the double supports on them, but this time the supports will be lateral.

Sideways falling in front of a ball: To finish the exercise, the goalkeeper must quickly and technically fall sideways in front of a ball thrown by the coach, simulating an intervention in the game.