Medicine ball sidestep travel throw exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Medicine ball sidestep travel throw )

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Name of exercise  Resist shld partner chest throw sidestep pair w/Medicine Ball
Other names of exercise Medicine ball sidestep travel throw
Description of exercise The medicine ball sidestep travel throw exercise is a dynamic and challenging full-body movement that involves throwing a weighted ball while moving laterally. To perform this exercise, start by standing with your feet hip-width apart and holding a medicine ball at your chest. Take a large step to the side with one foot and simultaneously throw the ball towards the direction you are stepping. Catch the ball and bring it back to your chest as you step back to the starting position. Repeat on the other side, moving back and forth in a fluid motion. This exercise helps to improve coordination, balance, and power in the legs, core, and upper body. It is a great exercise for athletes and can also be modified for beginners by using a lighter weight or slower movements.
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 both partners are sidestepping, throw ball to partner.
  • Partner catches ball and throws it back.
  • Catch ball while both are sidestepping in opposite direction, and throw ball back to partner.
  • Repeat.

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    Video Tutorial

     

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

    Benefits of exercise

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

  • Improved core strength
  • Increased shoulder stability
  • Enhanced coordination
  • Improved balance
  • Increased power and explosiveness
  • Improved agility
  • Increased cardiovascular endurance
  • Strengthened leg muscles
  • Improved grip strength
  • Increased overall body strength

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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 sidestep travel throw exercise is a dynamic and challenging exercise that can be beneficial for improving overall strength, power, and coordination. However, there are certain situations where it may be best to avoid this exercise.Firstly, if you have any existing injuries or conditions that may be aggravated by this exercise, it is important to consult with a healthcare professional before attempting it. This exercise involves explosive movements and can put a lot of strain on the joints, so it is not recommended for individuals with joint issues or injuries.Additionally, if you are new to exercise or have not built up a strong foundation of core and lower body strength, it may be best to avoid this exercise until you have developed more strength and stability. Attempting this exercise without proper form and control can increase the risk of injury.Lastly, if you are feeling fatigued or have not properly warmed up, it may be best to avoid this exercise as it requires a lot of power and coordination. Attempting it when your muscles are not properly prepared can also increase the risk of injury.

    • Precautions

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

  • Warm up before starting the exercise
  • Choose an appropriate weight for the medicine ball
  • Maintain proper posture throughout the exercise
  • Keep the core engaged
  • Use a wide stance for stability
  • Keep the feet and knees aligned
  • Avoid twisting the body excessively
  • Keep the arms and shoulders relaxed
  • Use controlled movements
  • Do not overexert yourself.

    • Helpful in Diseases

  • Osteoporosis
  • Arthritis
  • Shoulder impingement
  • Rotator cuff injuries
  • Lower back pain
  • Sciatica
  • Hip bursitis
  • Ankle sprains
  • Plantar fasciitis
  • Tennis elbow

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    Frequently asked questions

     

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