United States Women’s Soccer goalkeeper Hope Solo has made headlines and wowed fans since joining the national team in 2000. But success hasn’t come easy. It’s taken hard work and dedication—especially following her shoulder surgery last September. Since then, Solo has hit the weight room hard, rehabbing and preparing for the 2011 FIFA World Cup.
An integral part of Solo’s workouts has been the Single-Arm Dumbbell Snatch superset with a Depth Jump With Ball.
According to U.S. Women’s National Team fitness coach Dawn Scott, the Snatch is an overall power development exercise that builds strength through the lower body to the core and upper body. Solo then immediately moves to the Depth Box Jump, supersetting the power development of the Snatch with an explosive movement. To motivate her to jump a little higher and simulate Solo’s actions in the net, Scott adds a ball to the exercise.
Female athletes are more prone to ACL injuries than their male counterparts, so Scott advises landing with feet shoulder-width apart, making sure neither the feet nor the knees turn in. Keeping your knees soft, explode right away to catch the ball and pass it back to your partner.
Use this superset to develop overall strength and power, so you can lead your team to victory like Hope Solo. And watch Solo protect the U.S. goal against Japan in the World Cup final today, Sunday, July 17, at 2 p.m. EDT on ESPN.
Single-Arm Dumbbell Snatch
- Position feet shoulder-width apart
- Keep core tight
- Begin and finish with knees slightly bent and hips back
- Keep weight close to body
Depth Jump With Ball
- Land with feet shoulder-width apart and knees in line with toes
- Do not allow feet or knees to turn in
- Quickly explode up to catch the ball