Grupo | Group 2 – Viernes | Friday 20/04/2020
1 – Calentamiento
Warm up
· 5′ min de Calentamiento: Realizar ejercicio 1, descanso y realiza ejercicio 2. Descansar y repetir.
· 5 ‘min of Warm up: Do exercise 1, rest and do exercise 2. Rest and repeat.
Ejercicio | Exercise 1
- 1 serie 30″ seg/sec
- Saltos altos
- High Skip
30″ seg desc / sec rest
Ejercicio | Exercise 1
- 1 serie 30″ seg/sec
- Saltos Estrella
- Jumps Star
30″ seg desc / sec rest
2 – Entrenamiento de Fuerza y Balance
Strength Conditioning and Balance
Ejercicio | Exercise 1
- Supeman
- 1 serie 10 rep
30” seg/sec descanso/rest - 1 serie 12 rep
30” seg/sec descanso/rest - 1 serie 14 rep
30” seg/sec descanso/rest
Ejercicio | Exercise 2
- Push ups
- 1 serie: 10 rep
30″ seg descanso/rest - 1 serie: 10 rep
30″ seg descanso/rest - 1 serie: 10 rep
30″ seg descanso/rest
Ejercicio | Exercise 3
- Isquiotibiales Nórdicos
- Nordic Hamstring
- 1 series 9 rep
30” seg/sec descanso/rest - 1 series 10 rep
30” seg/sec descanso/rest - 1 series 11 rep
30” seg/sec descanso/rest
3-A – Técnica Individual con Balón
Individual Technique with Ball
10′ min trabajando | working
Ejercicio | Exercise – 1
- Lanza el balón en el aire y controla a bote pronto con el interior, planta y exterior.
- Throw the ball in the air and controlled early bounced with inside foot, outside foot, plant and inside all of a sudden outside.
3-B – Porteros Técnica Individual
Goalkeepers individual Technique
10′ min trabajando | working
- Realizar los ejercicios que muestra el video.
Repeat the exercises shown in the video. - Hoy nos enfocamos en este aspecto, próximos entrenamientos tendrán diferentes objetivos.
Today we focus on this aspect, next training sessions will have different objectives
4 – Reto Semanal
Week Challenge
15′ min trabajando | working
Ejercicio | Exercise 1
- Levantar el balón de 3 formas diferentes.
- Lift the ball in 3 different ways.
¿Has terminado?
Did you finish?
Por favor completa el formulario y confirma que has realizado el entrenamiento.
Please fill out the form and confirm that you have complete the training.