Ejercicios con chaleco lastrado para porteros (Parte 2)

Mejora fuerza, potencia y estabilidad en porteros con ejercicios avanzados usando chaleco lastrado.

Strength, coordination and falls exercise with a weighted vest

Start with front jumps over high hurdles: The goalkeeper begins the exercise wearing a 5 kg weighted vest. He performs two front jumps over high hurdles, working on leg strength and balance.
Reception and Lateral Drop: After completing the jumps, the goalkeeper receives a ball thrown by the coach and performs a lateral drop to stop it. This movement improves technique and reinforces confidence in blocking low plays.
Passing outside the cone and diving sideways: After returning the ball to the coach, the goalkeeper moves around the outside of the cone to properly orient himself for the next action. He then receives a second ball, this time further away, which he will stop by performing a diving sideways drop, perfecting his momentum and technique to cover greater distances.

Ladder Coordination Start: The goalkeeper begins the exercise wearing a 5kg weighted vest, performing lateral or frontal coordination on an agility ladder, improving footwork and body control under load.
Front jumps over high hurdles: Next, perform three front jumps over high hurdles, working on lower body power and explosiveness, which are essential for blocking actions.
Initial Aerial Block: After completing the jumps, the goalkeeper positions himself correctly to receive a ball thrown by the coach, executing an aerial block. Emphasis is placed on proper technique, including momentum, final support, and security during the block.
Opposite Side Repetition: After returning the ball to the coach, the goalkeeper adjusts his position to the opposite side, positioning himself correctly to perform the same technical movement, ensuring balanced development in both directions.

Start with lateral jumps: The goalkeeper starts wearing a 5 kg weighted vest. He or she performs three lateral jumps over high hurdles, focusing on strength and coordination of the supports.
Side-Drop Dive: After jumping, the goalkeeper performs a side-drop dive, correctly executing the technique. He then returns the ball to the coach.
Aerial action from the wing: The goalkeeper then positions himself to intercept an aerial ball thrown from the wing, making a precise and controlled aerial block.
Repositioning and final action: Finally, after returning the ball to the coach, the goalkeeper positions himself again in the goal to complete the exercise with an additional lateral drop, ensuring proper technical execution.