Ejercicios de tren superior para porteros (Parte 2)

Mejora fuerza y estabilidad de brazos y torso: porteros más seguros y potentes en cada parada.

Lateral throw, lateral drop and frontal block drill

Medicine Ball Lateral Throw: The drill begins with the goalkeeper standing, holding a medicine ball. Without moving their legs, they will perform a lateral throw from the waist to the side, using only their core and arms. This movement strengthens core rotation and improves power on the lateral throw.
Side Drop: Immediately after throwing the medicine ball, the goalkeeper will perform a side drop to the opposite side of the throw, simulating a ground save. The landing technique must be controlled, protecting the ball and the body to ensure an effective save.
Drive to the post and front block: After the lateral drop, the goalkeeper will quickly get up and move to the post from where the medicine ball was thrown. Upon arriving, he will receive a medicine ball pass from a teammate and perform a front block, controlling the ball firmly and steadily, simulating a save from a direct shot.
Side Stretch: To finish the exercise, the goalkeeper will perform a drop stretch to the opposite side, stretching completely to intercept a mid-height or low shot, simulating a more demanding save in real game situations.

Chest Catch and Pass with Medicine Ball: The drill begins with the goalkeeper in a post position, where they will receive a 5kg medicine ball. The goalkeeper must receive the ball and return it to a teammate using a chest pass with both hands, working on upper body strength and control.
Travel and stretch to the opposite post: After the return, the goalkeeper quickly moves towards the opposite post to intercept a shot, making a controlled stretch to a ball thrown by the coach, thus improving his range and agility.
Repositioning and repeating to the other side: After the stretch, the goalkeeper repositions himself on the post on the side where he fell and prepares to repeat the same actions, this time in the opposite direction, ensuring balanced execution on both sides.

Medicine Ball Cushioning and Unilateral Technique: The drill begins with the goalkeeper in a static position, receiving a medicine ball thrown by a teammate. They must cushion it with one hand, holding their arm at 90 degrees, simulating the "Japanese cat" gesture, which develops specific strength and unilateral upper body control. They then return the ball and repeat the action with the other arm.
Diagonal displacement and frontal stop: After completing both cushions, the goalkeeper makes a diagonal displacement to face a frontal shot executed by the coach, focusing the work on positioning and response capacity.
Repositioning and Lateral Drop: To finish, the goalkeeper moves to the opposite side and performs a controlled lateral drop, simulating a low clearance or block action, strengthening the falling technique and lateral agility.