Home // Fitness // Strength Training // Soccer

Hope Solo Single-Arm Dumbbell Snatch/Depth Jump

July 14, 2011

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.

Coming Up

Hope Solo Single-Arm Dumbbell Snatch/Depth Jump
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.
Advertisement

Connect

Advertisement

Resources

Performance Center

Custom workouts and performance tracking

STACK Fitness

Everything you need to be the fittest you 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

Varsity

High school sports community and content sharing

News

Find the latest news relevant to athletes