Ejercicios de tren inferior para porteros (Parte 3)

Optimiza fuerza, equilibrio y potencia en piernas para porteros más ágiles y resistentes.

Jumping, lateral drops and stretching exercise

Front Jumps Over High Hurdles:The drill begins with the goalkeeper performing two front jumps over high hurdles, focusing on power and stability with each landing.
Travel to the post and lateral drop to the far post: After jumping, the goalkeeper quickly moves to the post. Once positioned, he performs a lateral drop towards the far post to block a ball thrown by a teammate, ensuring a precise intervention.
Lateral jumps over high hurdles: After the fall, the goalkeeper gets back up and performs two lateral jumps over the high hurdles, working on strength and control in lateral movements.
Pass around the cone and dive: After completing the lateral jumps, the goalkeeper passes around the outside of the cone and, to finish, executes a dive on a ball thrown by the coach, focusing on covering the greatest distance and ensuring the intervention on the ground.

Front jumps over high hurdles: The goalkeeper begins the exercise with three front jumps over high hurdles, working on explosiveness and lower body strength.
Head-to-Head Save: After completing the jumps, the goalkeeper receives a ball thrown by the coach or a teammate and makes a head-to-head save, reinforcing blocking technique and ball control. He then passes the ball back to the thrower.
Lateral Jumps and Movement: Next, perform two lateral jumps over high hurdles, working on coordination and lateral power. After the jumps, run toward the post to prepare for the next action.
Side drop to the far post: Upon reaching the post, a teammate sends a ball aimed at the far post, forcing the goalkeeper to make a precise and technical side drop, ensuring safety in the block.
Side drop to the near post: To finish the exercise, the goalkeeper stands up and prepares for a second side drop, this time aimed at the near post, completing the work in both directions.

Side Drop to the Ball: After jumping, perform a side drop to intercept a ball thrown by the coach, applying a precise landing technique and ensuring control of the ball.
Caída lateral al balón: Después de los saltos, realiza una caída lateral para interceptar un balón lanzado por el entrenador, aplicando una técnica precisa de caída y asegurando el control del balón.
Front jump and aerial block: After getting up from the fall, the goalkeeper positions himself behind a high fence, performs a front jump and finishes the exercise with an aerial block, working on safety and control on high balls.

Front Sequence to the Post: The drill begins with the goalkeeper executing a jump, step, and jump sequence, advancing frontally toward the post. This segment develops coordination, strength, and agility.
Side drop at the post: Upon reaching the post, the goalkeeper performs a controlled side drop, making sure to cover as much space as possible.
Lateral jumps and step-over: After landing, perform two lateral jumps over high hurdles, working on explosiveness, and continue with a lateral step-over, improving your lateral mobility.
Final lateral fall: The exercise ends with a second lateral fall, reinforcing technique and speed in reaction situations.