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
Dashon Goldson: "You Just Gotta Have Heart"
Views: 4,811,110
Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 36,976,813
Why You Should Never Doubt Colin Kaepernick
Views: 20,314,158

Featured Videos

A Day in the Life of NBA D-League Star Seth Curry Views: 68,298
Kevin Love's Cone Hop Basketball Shooting Drill Views: 6,362
Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 127,960
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

Perfect Dwyane Wade's Signature Euro Step
Views: 1,308,654
What Ryan Hall Eats for Breakfast
Views: 795,225
STACK Fitness Weekly: How To Do a Muscle-Up
Views: 778,612
Greg Nixon's Hill Training Program
Views: 705,718
Roy Hibbert 540 lbs Deadlift
Views: 1,560,472

Load More
More Cool Stuff You'll Like

10 Tips Every AAU Player Must Know

Basketball Dribbling Drills: Use Chaos to Develop Killer Handles

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

Drive Defenders Crazy With These Super Moves from NBA Legends

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

10 Essential Point Guard Drills From Skylar Diggins

Why Basketball Players Must Improve Their Weak Hand

This 13-Year-Old Girl Would Strike You Out

Teach the Layup with the Two-Step Drill

Use These 3 Principles to Improve Your Basketball Defense

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

How to Improve Your Football Skills Mid-Season

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

4 Soccer Drills to Shoot Better While on the Move

How QB Ryan Tannehill Beats the Blitz

Preparation Nation: DeMatha Stags

WATCH: 5 Post Moves From Nerlens Noel

Improve Your Jump Shot with Core Strength

2 Drills to Help You Play Lockdown Basketball Defense

Success With Health: How Trevor Bauer Increased His Velocity

3 Secrets of the NBA's Best Shooters

Build a Better Layup With These Basketball Speed Drills

3 Things You Are Doing Wrong In Your Basketball Training

The 4 Fundamentals of Hitting a Baseball

Why You Shouldn't Specialize in One Sport Too Soon

QB Skills and Drills: How to Master the Bubble Screen

The Football Route Tree, Explained

Become a Better Point Guard With This Training Program

How to Create a Killer Crossover Without a Basketball

Shooting Drills That Will Make You a Knock-Down Shooter

How Ryan Mathews Returned to Highlight Reel Status

4 Tips to Become a Better Softball Pitcher

Winter Soccer Workout to Improve Ball Handling

3 Steps to Better In-Game Baseball Hitting

Improve Your Basketball Passes With Med Ball Exercises

5 Things You Can Learn From Playing Pre-Season Basketball

These 3 Route-Running Drills Will Help You Get Open

Basketball Shooting Technique: How to Shoot a Floater

Boost Your Fastball With This Weighted Baseball Workout

Drills for a Better Pole Vault Swing

5 Drills to Improve Your Soccer Dribbling Skills