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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

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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
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