Ball leg lift/plyo catch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ball leg lift/plyo catch )

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Name of exercise  Resist leg lift chest throw plyo supine w/Medicine Ball
Other names of exercise Ball leg lift/plyo catch
Description of exercise The ball leg lift/plyo catch exercise is a challenging and dynamic movement that targets the core, glutes, and legs. To perform this exercise, start by lying on your back with your legs straight and a small medicine ball between your feet. Lift your legs up towards the ceiling, keeping them straight, and simultaneously reach your arms up to catch the ball. Lower your legs back down to the starting position and repeat for several repetitions. This exercise can be made more challenging by adding a plyometric element, where you explosively push your legs up towards the ceiling and catch the ball at the peak of the movement. This exercise helps to improve core stability, leg strength, and coordination.
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
  • Lie on back with ball between ankles.
  • Partner stands with ball over chest as shown.
  • Lift ball upward with legs.
  • Catch ball after partner drops it and quickly throw ball back upward to partner.
  • Lower legs.
  • Repeat.

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    Video Tutorial

     

    Body Part Abdominal, Hip, Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , Abdominal, Deltoid, Triceps, Forearm, Quadriceps
    Category of Exercise Power or Agility
    Type of Exercise Plyometrics
    Body Position Supine
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Flexion, Abduction, Elevation

    Benefits of exercise

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

  • Improved lower body strength
  • Increased stability and balance
  • Enhanced core strength
  • Improved coordination and agility
  • Strengthened glutes and hamstrings
  • Increased power and explosiveness
  • Improved athletic performance
  • Reduced risk of injury
  • Can be modified for different fitness levels
  • Can be done with minimal equipment.

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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 ball leg lift/plyo catch exercise should be avoided if you have any existing injuries or conditions that may be aggravated by this exercise. This includes injuries or pain in the lower back, hips, knees, or ankles. It is also not recommended for individuals who are pregnant or have recently given birth, as it can put strain on the pelvic floor muscles. Additionally, if you have any balance or coordination issues, it is best to avoid this exercise to prevent falls or accidents. It is always important to consult with a healthcare professional before starting any new exercise routine, especially if you have any concerns about your physical abilities or limitations.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Wear appropriate footwear for better stability
  • Keep your back straight and core engaged throughout the exercise
  • Use a stable and non-slip surface to perform the exercise
  • Start with a lighter ball and gradually increase weight for safety
  • Avoid jerky movements and maintain control throughout the exercise
  • Keep your knees slightly bent to prevent strain on the joints
  • Do not overextend your legs or arch your back during the lift
  • Breathe properly and do not hold your breath during the exercise
  • Stop immediately if you feel any pain or discomfort.

    • Helpful in Diseases

  • knee pain
  • back pain
  • hip pain
  • sciatica
  • osteoarthritis
  • rheumatoid arthritis
  • ankle injury
  • plantar fasciitis
  • shin splints
  • patellofemoral pain syndrome

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    Frequently asked questions

     

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