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

( Medicine ball overhead jump )

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Name of exercise  Resist knee jump w/Medicine Ball
Other names of exercise Medicine ball overhead jump
Description of exercise The medicine ball overhead jump exercise is a plyometric exercise that involves jumping while holding a medicine ball above your head. This exercise helps to improve explosive power, strength, and coordination in the legs, core, and upper body. To perform this exercise, start by standing with your feet shoulder-width apart and holding a medicine ball at chest level. Squat down and then explosively jump up, pushing the ball overhead as you jump. Land softly and repeat for several repetitions. This exercise can be modified by using a heavier or lighter medicine ball or by adding a twist in the air. It is a great addition to any workout routine for athletes or anyone looking to improve their overall strength and power.
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.
  • Repeat.

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    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 Flexion, Extension, Elevation, Depression

    Benefits of exercise

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

  • Increased explosive power
  • Improved coordination
  • Strengthened core muscles
  • Enhanced balance
  • Increased cardiovascular endurance
  • Improved agility
  • Strengthened leg muscles
  • Improved overall body strength
  • Increased flexibility
  • Improved athletic performance

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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

  • Medicine ball overhead jump exercise should be avoided if you have any injuries or pain in your shoulders, neck, or back. It is also not recommended for individuals with high blood pressure or heart problems, as the explosive nature of the exercise can put strain on the cardiovascular system. Pregnant women should also avoid this exercise as it can be unsafe for the developing baby. Additionally, if you are new to exercise or have not built up enough strength and stability in your core and lower body, it is best to avoid this exercise until you have a solid foundation. Always consult with a doctor or certified trainer before starting any new exercise routine.

    • Precautions

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

  • Use a medicine ball that is appropriate for your strength and fitness level
  • Ensure you have enough space to perform the exercise safely
  • Warm up properly before starting the exercise
  • Keep your core engaged throughout the movement
  • Keep your feet shoulder-width apart
  • Use controlled and smooth movements
  • Avoid locking your elbows at the top of the jump
  • Keep your arms straight and avoid bending them
  • Land softly on your feet to reduce impact
  • Do not perform the exercise if you have any injuries or pain.

    • Helpful in Diseases

  • Arthritis
  • Osteoporosis
  • Muscle weakness
  • Parkinson’s disease
  • Fibromyalgia
  • Multiple sclerosis
  • Chronic fatigue syndrome
  • Obesity
  • Diabetes
  • Hypertension
  • Cardiovascular disease

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    Frequently asked questions

     

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