Hope Solo Single-Arm Dumbbell Snatch/Depth Jump

U.S. Women's Soccer goalkeeper Hope Solo performs a Single-Arm Dumbbell Snatch/Depth Jump With Ball Superset to improve her explosive goaltending ability.

This power development superset is great for upper body, legs, trunk and core. This superset starts with the Single-Arm Dumbbell Snatch, which focuses on strength training and ends with the Depth Jump With Ball for explosive training.

Single-Arm Dumbbell Snatch:

Position feet at shoulder width Keep core tight Begin and finish with knees slightly bent and hips back Keep weight close to body Sets/Reps: 4x5<

Depth Jump With Ball:

Land with feet at shoulder width and knees in line with toes Do not allow feet or knees to turn in Quickly explode up to catch ball Sets/Reps: 4x5 Read up on the types, causes, treatment and prevention of knee injuries.