Medicine ball side plyo jump exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Medicine ball side plyo jump )

View Report

–

Name of exercise  Resist knee jump sidestep w/Medicine Ball
Other names of exercise Medicine ball side plyo jump
Description of exercise The medicine ball side plyo jump exercise is a dynamic and explosive movement that targets the lower body and core muscles. It involves jumping laterally over a medicine ball while holding it in your hands, and then quickly switching to the other side. This exercise improves agility, coordination, and power, making it a great addition to any workout routine. It also challenges the muscles in a different plane of motion, helping to prevent imbalances and injury. The medicine ball adds an extra challenge by requiring you to stabilize and control the weight while performing the jump. Overall, the medicine ball side plyo jump is an effective exercise for building strength, speed, and athleticism.
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 with ball overhead in hands.
  • Squat and jump up as high as possible.
  • After landing, sidestep and jump.
  • Land and side step in opposite direction.
  • Repeat.

    • –

    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise Power or Agility
    Type of Exercise Plyometrics
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Extension

    Benefits of exercise

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

  • Improved balance
  • Increased leg strength
  • Enhanced coordination
  • Greater agility
  • Better core stability
  • Improved explosive power
  • Increased cardiovascular endurance
  • Improved athletic performance
  • Enhanced proprioception
  • Reduced risk of injury

    •  

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

    When to avoid this exercise

  • Medicine ball side plyo jump exercise should be avoided in certain situations to prevent injury and ensure safe and effective training. Firstly, individuals with previous knee or ankle injuries should avoid this exercise as it involves jumping and can put excessive strain on these joints. Secondly, pregnant women, individuals with high blood pressure, and those with heart conditions should avoid this exercise as it can increase blood pressure and heart rate. Furthermore, beginners or individuals with poor balance and coordination should avoid this exercise until they have built up strength and stability in their lower body. Lastly, if you are experiencing any pain or discomfort during the exercise, it is important to stop and consult a medical professional before continuing.

    • 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 stable surface to perform the exercise
  • Start with a lighter weight medicine ball
  • Keep the core engaged throughout the movement
  • Use proper form and technique
  • Avoid overexertion and take breaks if needed
  • Keep the feet shoulder-width apart
  • Land softly and quietly to prevent injury
  • Do not let the knees collapse inwards
  • Gradually increase the intensity and weight of the medicine ball.

    • Helpful in Diseases

  • Knee pain
  • Plantar fasciitis
  • Ankle sprains
  • Achilles tendonitis
  • Shin splints
  • IT band syndrome
  • Patellar tendinitis
  • Hip bursitis
  • Low back pain

    •  

    Frequently asked questions

     

    */ – *./ – *../ – *../ – *…/ – *…./ – *…../ – *……/ – *……./ – *……../ – *………/ – *………./ – *………../ – *…………/ – *…………./ – *…………../ – *……………/ – *……………./ – *……………../ – *………………/ – *………………./ – *………………../ – *…………………/ – *…………………./ – *…………………../ – *……………………/

    View Report

    Related Content

    * – *. – *.. – *.. – *… – *…. – *….. – *…… – *……. – *…….. – *……… – *………. – *……….. – *………… – *…………. – *………….. – *…………… –

    Previous articleMedicine ball overhead jump exercise : How to do, Benefits, Side Effects, Uses, Precautions
    Next articleBarbell clean and Jjerk (part 1) exercise : How to do, Benefits, Side Effects, Uses, Precautions

    RELATED ARTICLESMORE FROM AUTHOR