Football/Soccer Session (Moderate): POTENCIA - FUERZA DE PIERNAS
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.
CIRCUITO DE FUERZA + SALTOS (10 mins)
1.Portero haciendo equilibrio en bozus
1.Entrenador lanza 8 balones (medicinal) al pecho de Portero y el devuelve de la misma manera.
1.Entrenador lanza 8 balones (medicinal) por encima de cabeza de Portero y el devuelve desde el pecho.
2.Portero realiza 8 saltos con un pie y entrenador lanza balón (medicinal) en cada caída.
3. Portero realiza 3 saltos laterales con ambos pies sobre las vallas.
4.Portero se lanza a balón medio (bloquea y devuelve a Entrenador) 3 veces por lado
Realizar 3 series con descanso de 1 minuto
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
SEGURIDAD + BLOQUEO RASO (10 mins)
1. Portero realiza 3 saltos con piernas juntas sobre las vallas.
2. Portero realiza seguridad en bozus (10 balones)
3. Portero realiza 3 saltos sobre la liga y Entrenador lanza balón raso para bloqueo (que portero tome el balón) y devuelve a Entrenador.
(3 lanzamientos por lado)
3 series del circuito con una recuperación de 30 segundos.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
SEGURIDAD + VUELO (10 mins)
1. Portero realiza movimientos de coordinación en escalera.
2. Portero realiza 3 saltos con piernas juntas sobre valla (adelante y atrás)
3. Entrenador lanza balón alto, portero devuelve, se reincorpora y va hacia disparo raso (debe evitar que la pelota tumbe los conos del lado contrario)
3 series de 3 repeticiones.
See the guidance at the top of this page to understand why you are not seeing interactive Football/Soccer images.
BALON MEDICINAL + BLOQUEOS (10 mins)
1. Portero comienza en bozu, una pierna delante y otra atrás
1. Realiza bloqueos con balon medicinal (8 veces)
2. Portero realiza salto hacia adelante.
2. Entrenador lanza balon de fútbol para seguridad.
2. Entrenador lanza balón medio para bloqueo lateral.
3 series
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CALENTAMIENTO CON SALTOS (5 mins)
Realizar movimientos de coordinacion en escalera
Colocar una cinta elastica a la altura de los tobillosRealizar los siguientes movimientos:
1. skipping 4 pasos derecha 4 izquierda y retrocedo
2. skipping adelante y atrás 3 pasos
3. Saltar con un pié y caer sobre el otro al otro lado (12 saltos en total)
4. Saltar con los dos piés juntos de lado a lado (8 saltos)
Realizar los 4 ejercicios con una pausa de 10 segundos cada uno