Ball forward step throw and catch exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Ball forward step throw and catch )

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Name of exercise  Resist knee lunge/walk throw and catch w/Medicine Ball
Other names of exercise Ball forward step throw and catch
Description of exercise The ball forward step throw and catch exercise is a dynamic movement that combines throwing and catching with a forward stepping motion. It is commonly used in sports training and fitness workouts to improve coordination, balance, and upper body strength. The exercise involves taking a step forward with one foot while simultaneously throwing a ball with both hands in a forward motion. The other foot then steps forward to catch the ball, and the motion is repeated. This exercise helps to develop hand-eye coordination, as well as strengthening the arms, shoulders, and core muscles. It can be modified by using different types of balls or adding a jumping motion to increase the intensity.
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
  • Hold medicine ball as shown.
  • Step forward into lunge, Step through and up, throw ball up into air.
  • Continue stepping back down into lunge and catch ball.
  • Repeat.

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    Video Tutorial

     

    Body Part Chest, Hip, Knee, Ankle & Foot, Shoulder, Elbow & Wrist, Entire Body
    Type of Muscles Gluteal, Deltoid, Biceps, Forearm, 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 Flexion, Extension, Abduction, Adduction, Supination, Pronation

    Benefits of exercise

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

  • Improved hand-eye coordination
  • Increased agility
  • Enhanced reaction time
  • Improved balance
  • Increased core strength
  • Improved athletic performance
  • Increased cardiovascular endurance
  • Improved focus and concentration
  • Increased muscle coordination
  • Improved overall coordination

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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 forward step throw and catch exercise should be avoided in situations where there is limited space or potential hazards present. This exercise involves throwing and catching a ball while taking a step forward, which could lead to collisions or injuries if done in a crowded or unsafe area. It is also not recommended for individuals who have limited mobility or balance issues, as it may increase the risk of falls. Additionally, this exercise should be avoided if the participants are not properly warmed up or do not have the necessary strength and coordination to perform the movement safely. It is important to always prioritize safety and choose appropriate exercises based on individual capabilities and the environment.

    • Precautions

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

  • Warm up properly before attempting the exercise
  • Choose a suitable ball size and weight
  • Start with a lower intensity and gradually increase
  • Keep your core engaged and maintain good posture
  • Use a proper grip on the ball
  • Ensure a clear and safe space to perform the exercise
  • Keep your eyes on the ball at all times
  • Use a controlled and smooth motion when throwing and catching
  • Avoid overextending your arms or throwing too hard
  • Take breaks and rest if you feel any discomfort or pain.

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Bursitis
  • Frozen shoulder
  • Tennis elbow
  • Golfer’s elbow
  • Carpal tunnel syndrome
  • Cubital tunnel syndrome
  • Wrist tendinitis
  • De Quervain’s tenosynovitis

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    Frequently asked questions

     

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