Plyo side throw catch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Plyo side throw catch )

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Name of exercise  Resist shld side plyometric throw w/ball
Other names of exercise Plyo side throw catch
Description of exercise Plyo side throw catch is a dynamic exercise that involves explosive movements and coordination. It is typically performed with a medicine ball or a weighted object. The exercise starts with the person standing sideways to a partner or a wall, holding the ball at chest level. The person then explosively throws the ball to the side, using their core and upper body strength, while simultaneously rotating their hips and torso. The partner or wall catches the ball and throws it back, completing the repetition. This exercise helps to improve power, speed, and coordination, making it a popular choice for athletes and fitness enthusiasts. It also targets the core, shoulders, and arms, making it a great full-body workout.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Stand sideways in front of trampoline rebounder.
  • Hold weighted ball at chest in both hands.
  • Throw ball into rebounder.
  • As ball bounces back, catch ball.
  • Repeat.

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    Video Tutorial

     

    Body Part Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , Biceps, Triceps
    Category of Exercise __
    Type of Exercise Plyometrics
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion, Abduction, Horizontal Abduction
    Type of Action Abduction, Extension, Circumduction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased power
  • Improved balance
  • Enhanced coordination
  • Strengthened core muscles
  • Improved reaction time
  • Increased explosiveness
  • Improved agility
  • Enhanced hand-eye coordination
  • Improved overall athletic performance
  • Reduced risk of injury

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Plyo side throw catch exercise should be avoided if you have any injuries or limitations in your shoulders, arms, or core muscles. This exercise requires explosive movements and can put strain on these areas, potentially causing further injury. It is also not recommended for beginners or those who are not familiar with proper throwing and catching techniques. Additionally, if you have any balance or coordination issues, it may be best to avoid this exercise as it involves quick movements and changes in direction. It is important to always listen to your body and consult with a healthcare professional before attempting any new exercise, especially one that involves high impact and explosive movements like the Plyo side throw catch.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Wear proper athletic shoes
  • Use a soft medicine ball
  • Ensure a clear and open space
  • Warm up before starting the exercise
  • Keep your core engaged
  • Use proper form and technique
  • Start with a light weight and gradually increase
  • Keep your arms and wrists strong and stable
  • Have a partner or spotter for safety
  • Do not overexert yourself or push through pain

    • Helpful in Diseases

  • Rotator cuff injuries
  • Tendinitis
  • Tennis elbow
  • Golfer’s elbow
  • Bursitis
  • Shoulder impingement syndrome
  • Shoulder instability

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    Frequently asked questions

     

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