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

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...
Must See
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 32,038,581
Dashon Goldson: "You Just Gotta Have Heart"
Views: 2,169,569
RGIII Talks About His Legacy
Views: 20,340,071

Featured Videos

Quest for the Ring: University of Kentucky Views: 147,463
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,254,658
Path to the Pros 2015: The Journey Begins Views: 23,946
Load More


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


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


Find the latest news relevant to athletes

More Cool Stuff You'll Like

2 Drills to Help You Play Lockdown Basketball Defense

On the basketball court, an impenetrable basketball defense can be a teams strongest asset. When it comes down to the final possession, a stop on the...

How to Create a Killer Crossover Without a Basketball

Shooting Drills That Will Make You a Knock-Down Shooter

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

3 Things You Are Doing Wrong In Your Basketball Training

3 Steps to Better In-Game Baseball Hitting

5 Drills to Improve Your Soccer Dribbling Skills

Use These 3 Principles to Improve Your Basketball Defense

Drive Defenders Crazy With These Super Moves from NBA Legends

Build a Better Layup With These Basketball Speed Drills

4 Tips to Become a Better Softball Pitcher

Winter Soccer Workout to Improve Ball Handling

How to Improve Your Football Skills Mid-Season

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

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

10 Essential Point Guard Drills From Skylar Diggins

Basketball Shooting Technique: How to Shoot a Floater

3 Secrets of the NBA's Best Shooters

Why Basketball Players Must Improve Their Weak Hand

QB Skills and Drills: How to Master the Bubble Screen

Success With Health: How Trevor Bauer Increased His Velocity

How to Recover After Getting Hit by a Pitch

Top 3 Hockey Training Mistakes

Preparation Nation: DeMatha Stags

Improve Your Basketball Passes With Med Ball Exercises

How Ryan Mathews Returned to Highlight Reel Status

4 Soccer Drills to Shoot Better While on the Move

Andrew McCutchen Is Raking His Way to Consecutive MVP Honors

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

Tony Wroten's Lethal Crossover Leaves Defender in the Dust

This 13-Year-Old Girl Would Strike You Out

These 3 Route-Running Drills Will Help You Get Open

Develop an Unstoppable Crossover Dribble With Just 3 Drills

Why You Shouldn't Specialize in One Sport Too Soon

Basketball Dribbling Drills: Use Chaos to Develop Killer Handles

WATCH: 5 Post Moves From Nerlens Noel

The 4 Fundamentals of Hitting a Baseball

Boost Your Fastball With This Weighted Baseball Workout

Become a Better Point Guard With This Training Program

5 Things You Can Learn From Playing Pre-Season Basketball

Improve Your Jump Shot with Core Strength

How QB Ryan Tannehill Beats the Blitz