Ejercicios de tren superior para porteros (Parte 1)

Fortalece brazos, hombros y torso: ejercicios clave para porteros con paradas más potentes.

Aerial block exercise with dumbbells, retreat and wall finish

10kg Dumbbell Aerial Blocks Simulating Punching Clearances:
The goalkeeper begins the drill by holding a 10kg dumbbell, which simulates the effort of punching clearances in pressure situations. From the starting point, they will make two aerial blocks (simulating punching clearances), one to each side of the goal. Before each clearance, the goalkeeper must make a quick retreat towards the goal line, adjusting their position for the clearance, ensuring they jump with power and control, and maintaining correct technique even with the additional weight.
Drop the weight and aerial block from the wing:
After making the second aerial block, the goalkeeper will drop the weight inside the goal and quickly reposition himself to face a cross from the wing. The objective is to make an effective aerial block, catching the ball at the highest point to prevent it from crossing the box.
Low throw-in and wall pass with finish:
After the aerial block, the goalkeeper will take a precise, low throw-in to another goalkeeper outside the penalty area. This goalkeeper will then pass the ball back to the coach, who will be positioned in front of him. The goalkeeper who took the throw-in will then join in, receiving a wall pass from the coach, then control the ball and finish towards goal.

Medicine Ball or Dumbbell Block:
The goalkeeper begins the drill at one of the goalposts, holding a 5kg medicine ball or dumbbell in their hands. From this position, they simulate a front block, raising the medicine ball or dumbbell in front of them, mimicking the impact of a ball. This movement strengthens the upper body and front block technique.
Side Shift to Repeat Action:
After completing the front block, the goalkeeper will perform a quick side shift toward the far post, keeping their stance low and agile. Upon arrival, they will repeat the same front block action, raising the medicine ball or dumbbell again to simulate the impact of a ball in that position.
Drop the Weight and Reposition for Finish:
Once the action at both posts is completed, the goalkeeper will drop the medicine ball or weight inside the goal. They must then quickly and efficiently reposition themselves to face a diagonal finish from a teammate. The goalkeeper must be ready to react to the shot, adjusting their position to cover the shooting angle.

Medicine Ball Toss: The drill begins with the goalie standing, holding a medicine ball. The goalie will toss the medicine ball to a teammate, focusing on proper arm technique while throwing. This movement strengthens arm strength and coordination, simulating a throw-in or clearance in match situations.
One-handed aerial clearance:
After the shot, the teammate will send the ball in the air towards the goalkeeper. The goalkeeper must clear the ball with a fist, using the same arm used in the previous shot. The clearance must be made in a precise and controlled manner, ensuring solid contact with the ball to clear it away from the area.
Coach Repositioning and Shooting:
After the punch, the goalkeeper will quickly reposition themselves in the goal, adjusting their position to meet a shot taken by the coach. The goalkeeper must be prepared to react to the shot, employing the appropriate blocking or deflection technique, depending on the situation.