Explode Off the Ground With Hope Solo’s Depth Box Jump With Ball | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Explode Off the Ground With Hope Solo’s Depth Box Jump With Ball

August 3, 2011

Hope Solo, star goalkeeper of the United States Women's National Soccer Team, has captured the hearts and minds of sports fans across the world with her electrifying play. But Solo’s amazing ability at the Olympics and World Cup didn't come easy. It took years of intense labor, both in the gym and on the pitch.

One exercise that improved Solo's explosion and goaltending prowess is the Depth Box Jump With Ball. Fans see the on-field expression of this exercise whenever Solo leaps up toward the crossbar to punch an incoming shot out of the goal. The Depth Box Jump With Ball clearly played a role in developing her ability to explode in a split second to stop a ball headed for the net.

To perform the Depth Box Jump With Ball, begin by standing on top of a box. Step off with both feet, allowing yourself to drop to the ground. Keep your knees soft so that you recoil upon landing. Land with your feet shoulder-width apart, and don't let your feet or your knees turn in, advises Dawn Scott, U.S. Women’s National Team fitness coach. “You don’t want to put extra pressure on [your] knees [and] ACL.”

Immediately upon landing, jump back up as a teammate or coach tosses a ball over your head. While in the air, catch the ball and toss it back before landing. On the takeoff to grab the ball, Scott advises Solo to go quickly straight up onto her toes and explode off the ground. She throws the ball as soon as Solo lands on the ground to motivate her to jump a little higher with limited reaction time. Solo performs four sets of five reps.

Incorporate this exercise into your training and you’ll notice improvements in both your athleticism and soccer skills. Some day, you might even join the elite ranks of the high-flying Hope Solo, defending our nation’s goal!

Joe Baur
- Joe Baur is a certified personal trainer with a bachelor's degree in mass communication from Miami University [Oxford, OH]. He became certified with the National...
Joe Baur
- Joe Baur is a certified personal trainer with a bachelor's degree in mass communication from Miami University [Oxford, OH]. He became certified with the National...
More Cool Stuff You'll Like

How the San Antonio Spurs Turned a Group of Castoffs into Stars

Basketball Dribbling Drills: Use Chaos to Develop Killer Handles

Shooting Drills That Will Make You a Knock-Down Shooter

Andrew McCutchen Is Raking His Way to Consecutive MVP Honors

4 Common Mistakes Made When Coaching Young Athletes

Preparation Nation: DeMatha Stags

Matt Kemp on His Way Back to MVP Form

Why Basketball Players Must Improve Their Weak Hand

Become a Better Point Guard With This Training Program

3 Things You Are Doing Wrong In Your Basketball Training

Success With Health: How Trevor Bauer Increased His Velocity

How to Recover After Getting Hit by a Pitch

Baseball Catcher Technique Part 8, Youth Catcher Drills

10 Essential Point Guard Drills From Skylar Diggins

How Ryan Mathews Returned to Highlight Reel Status

Develop an Unstoppable Crossover Dribble With Just 3 Drills

Top 3 Hockey Training Mistakes

Three Benefits of Being a Young, Multi-Sport Athlete

4 Drills That'll Help You Become an Elite Running Back

Build a Better Layup With These Basketball Speed Drills

Use These 3 Grips to Throw a Changeup They Can't Hit

3 Secrets of the NBA's Best Shooters

Why You Shouldn't Specialize in One Sport Too Soon

Use These 3 Principles to Improve Your Basketball Defense

4 Tips to Become a Better Softball Pitcher

The 4 Fundamentals of Hitting a Baseball

Fixing Your Basketball Shot: Corrective Drills

How QB Ryan Tannehill Beats the Blitz

3 Offensive Line Drills That'll Help You Keep Your QB Clean

Does Grunting Improve Your Sports Performance?

5 Things You Can Learn From Playing Pre-Season Basketball

Tony Wroten's Lethal Crossover Leaves Defender in the Dust

These 3 Route-Running Drills Will Help You Get Open

Catcher Technique, Part 9: What to Expect at a Baseball Showcase

How David Ortiz Maintains Peak Performance

Wide Receivers: Learn to Catch Every Jump Ball, Every Time

Improving your Hockey Shot on the Ice

Softball Pitchers: How to Play Your Best Over a Complete Season

This 13-Year-Old Girl Would Strike You Out

QB Skills and Drills: How to Master the Bubble Screen

How to Improve Your Football Skills Mid-Season