Exclusive Training With U.S. National Team Defender Heather Mitts

October 15, 2010

With more than 100 caps in international play, it’s no surprise that defender Heather Mitts was named to the U.S. Women’s National team for the 2010 Women’s World Cup Qualifying tournament. The action kicks off Oct0ber 28, when the U.S. faces Haiti in the opening match in Cancun, Mexico.

We met up with Mitts in Cincinnati this summer, around the time that city's D1 training facility opened its doors. (Mitts, a Cincy native, is a co-owner.) After some meet-and-greets and a tour of the facility, the two-time Olympic gold medalist rolled in for what we thought would be a light training session. After all, Mitts was in town visiting family while on break from the Women’s Professional Soccer league, where she bolsters the backfield for the Philadelphia Independence.

My, how wrong we were. Mitts charmed us for a few, then showed off her superb ball handling skills during an on-field speed and agility session.

Next up was the weight training phase of the day’s workout. The essence of her strength training was quality over quantity, as she hit a series of four lifts with a focus on core stability. What you won’t see in the video is Mitts performing Bodyweight Push-Ups and Band Pulldowns as active rest between sets.

Mitts loves working out. During her college years as a Florida Gator, she says, "we worked with a lot of football guys...doing Hang Cleans and Squats."

Nowadays, it's all about functional strength she can apply on the playing field. “For me, it’s really important to weight lift so that I can compete with the girls that are larger than me and that try to knock me all over the place,” she says.

Check this highlight video of Mitts in action and view the full video library of each soccer drill and exercise she performed at D1.

Zac Clark
- Zac Clark is STACK Media's Custom Content Manager. Prior to joining STACK in September 2008, he served as an editorial assistant for USA Hockey Magazine...
Zac Clark
- Zac Clark is STACK Media's Custom Content Manager. Prior to joining STACK in September 2008, he served as an editorial assistant for USA Hockey Magazine...

Featured Videos

Tim Tebow's NFL Off-Season Workout Tim Tebow's NFL Off-Season Workout Views: 152,830
Path to the Pros 2015: Trae Waynes Path to the Pros 2015: Trae Waynes Views: 80,325
Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,268,862
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 43,536,765
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,144,153
Colin Kaepernick's Core Workout Colin Kaepernick's Core Workout
Views: 896,437
Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,240
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,332

Load More
More Cool Stuff You'll Like
How Kerri Walsh Jennings is Gearing Up for Her 5th Olympics

How Kerri Walsh Jennings is Gearing Up for Her 5th Olympics

How to Time Training Peaks to Be Your Best When It Matters Most

How to Time Training Peaks to Be Your Best When It Matters Most

Challenge Yourself With These Balance-Boosting Plank Exercises

Challenge Yourself With These Balance-Boosting Plank Exercises

All of the Football Positions, Explained

All of the Football Positions, Explained

10 Reasons To Take Your Workout Outside

10 Reasons To Take Your Workout Outside

LeBron vs. Steph: Who Trains Harder?

LeBron vs. Steph: Who Trains Harder?

How to Repair Your Body and Mind After a Long Season

How to Repair Your Body and Mind After a Long Season

Fighting to Stay in the NFL, Terrelle Pryor is on the Brink

Fighting to Stay in the NFL, Terrelle Pryor is on the Brink

Building Elite Soccer Players

Building Elite Soccer Players

3 Keys to Successful Off-Season Training

3 Keys to Successful Off-Season Training

7 Strategies for Overcoming Obstacles That Ruin Summer Workouts

7 Strategies for Overcoming Obstacles That Ruin Summer Workouts

The Ultimate Fat Loss Workout for Athletes

The Ultimate Fat Loss Workout for Athletes

3 Goals of Off-Season Hockey Training

3 Goals of Off-Season Hockey Training

You Can't Do It All in the Weight Room

You Can't Do It All in the Weight Room

10 Summer Fitness Tips to Help You Get Ripped

10 Summer Fitness Tips to Help You Get Ripped

This Full-Body Workout Has Everything You Need

This Full-Body Workout Has Everything You Need

10 Questions to Ask When Choosing a Gym for Your Summer Workouts

10 Questions to Ask When Choosing a Gym for Your Summer Workouts

3 Great Ways to Reduce Delayed Onset Muscle Soreness

3 Great Ways to Reduce Delayed Onset Muscle Soreness

Coaches: How to Customize Your Team's Workout Routine

Coaches: How to Customize Your Team's Workout Routine

Kobe Bryant's 5 Most Beastly Moments in the Gym

Kobe Bryant's 5 Most Beastly Moments in the Gym

Train Like a Pro: Beginner Triathlon Training Program

Train Like a Pro: Beginner Triathlon Training Program

Lindsey Vonn’s Summer Core Workout

Lindsey Vonn's Summer Core Workout

13 Things You Should Do Before You Start Training This Summer

13 Things You Should Do Before You Start Training This Summer

The U.S Women's National Soccer Team's Road to the World Cup

The U.S Women's National Soccer Team's Road to the World Cup

Your Posture is Hurting your Performance—Here's How to Fix It

Your Posture is Hurting your Performance--Here's How to Fix It

YardBarker