Football/Soccer Session (Moderate): EJERCICIOS DE FUERZA
Profile Summary
| Name: | Carlos Heredia |
|---|---|
| City: | Arequipa |
| Country: | Perú |
| Membership: | Adult Member |
| Sport: | Football/Soccer |
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
VELOCIDAD (10 mins)
EJERCICIO 1
Portero realiza saltos entre los platos
Debe realizarlos con las manos en la cintura y caer tipo sentadilla corta
Sale de los saltos y va a velocidad hasta el cono
El retorno es en retroceso
EJERCICIO 2
Esta es una prueba de velocidad
En 20 metros veremos cuántos segundos demora en llegar nuestro Portero de cono a cono.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
BOSU Y ESCALERA (10 mins)
EJERCICIO 1Portero realiza 8 flexiones con un solo pie (con balon de futbol en manos)
EJERCICIO 2
Portero realiza 8 sentadillas con ambos pies en bosu (con balon medicinal en brasos)
EJERCICIO 3
Portero comienza saltando con pie izquierdo, llega a mitad de escalera y va hacia la izquierda
Portero ahora con el pie derecho, llega a la mitad y va a la derecha.
Portero pasa toda la escalera de frente saltando con ambos pies
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SALTOS UNIPODALES Y BIPODALES (10 mins)
EJERCICIO 1
Portero debe saltar hacia delante (por encima de bosu o pelota de pilates)
Salta en diagonal lateral
Salta lateral encima de pelota
Salta atrás en diagonal.
EJERCICIO 2
Portero (con balón medicinal en manos)
Salta con un pie por vallas
Al entrar a los aros, cambia de pierna (3 saltos)
Va al otro lado
EJERCICIO 3
Portero salta con balón medicinal en manos hacia el bosu
Salta ahora del bosu a siguiente aro
3 series de cada ejercicio.