Medicine ball partner side step throw exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Medicine ball partner side step throw )

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Name of exercise  Resist shld partner chest throw sidestep w/Medicine Ball
Other names of exercise Medicine ball partner side step throw
Description of exercise The medicine ball partner side step throw exercise is a dynamic and challenging workout that involves two people working together to improve their strength, coordination, and agility. To perform this exercise, partners stand facing each other with one person holding a medicine ball at chest level. The other person takes a side step and catches the ball, then quickly throws it back to their partner while taking a side step in the opposite direction. This exercise can be done for several repetitions or for a set amount of time to increase heart rate and build endurance. It targets the core, legs, and upper body muscles, making it a great full-body workout. It also improves communication and teamwork between partners.
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 facing partner.
  • Hold ball in hands at chest.
  • While sidestepping, throw ball to partner.
  • Partner stays in place, catches ball and throws it back.
  • Catch ball, sidestep to opposite side and throw ball back to partner.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Abdominal, Hip, Knee, Ankle & Foot, Shoulder, Elbow & Wrist, Entire Body
    Type of Muscles Pectoral , Abdominal, Gluteal, Deltoid, Triceps, Quadriceps, Hamstring, Outer Thigh, Inner Thigh, Calf or Foot
    Category of Exercise Power or Agility
    Type of Exercise Plyometrics
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Extenstion, Abduction, Adduction
    Type of Action Rotation, Extension, Abduction

    Benefits of exercise

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

  • Core strength
  • Coordination
  • Balance
  • Power
  • Upper body strength
  • Lower body strength
  • Cardiovascular endurance
  • Functional movement
  • Teamwork
  • Versatility

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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 Medicine ball partner side step throw exercise should be avoided in the following situations:If you have any existing injuries or pain in your shoulders, arms, or back, as this exercise involves throwing and catching a weighted ball which can put strain on these areas.
  • If you are a beginner or have not done any upper body strength training before, as this exercise requires a certain level of strength and coordination to perform correctly.
  • If you do not have a partner to perform the exercise with, as this exercise requires a partner to throw and catch the medicine ball.
  • If you have limited space to perform the exercise safely, as there is a risk of the ball hitting objects or people around you.
  • If you are pregnant, as this exercise involves quick and explosive movements that may not be suitable during pregnancy.
  • If you have any medical conditions or are on medication that may affect your ability to perform this exercise safely.It is always important to consult with a healthcare professional before starting any new exercise routine, especially if you have any concerns about your health or physical abilities.

    • 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
  • Use a medicine ball that is appropriate for your fitness level
  • Maintain proper form and technique throughout the exercise
  • Communicate with your partner to ensure proper timing and coordination
  • Keep a safe distance from your partner to avoid collisions
  • Use a flat and stable surface to perform the exercise
  • Avoid overexertion and take breaks as needed
  • Do not throw the medicine ball too forcefully to avoid injury
  • Keep your core engaged to protect your lower back
  • Cool down and stretch after completing the exercise.

    • Helpful in Diseases

  • ACL injuries
  • Rotator cuff injuries
  • Ankle sprains
  • Shoulder impingement
  • Muscle strains
  • Knee injuries
  • Shoulder injuries

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    Frequently asked questions

     

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