Overhead plyo throw exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Overhead plyo throw )

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Name of exercise  Resist shld overhead plyometric throw w/ball
Other names of exercise Overhead plyo throw
Description of exercise The overhead plyo throw exercise is a dynamic movement that involves throwing a weighted object, such as a medicine ball, overhead with explosive force. This exercise primarily targets the upper body, specifically the shoulders, chest, and arms, but also engages the core and legs for stability and power. To perform this exercise, start in a standing position with the feet shoulder-width apart and the arms extended overhead holding the weighted object. Using the power from the legs and core, forcefully throw the object overhead and catch it on the way down. This exercise helps improve upper body strength, power, and coordination, making it a popular choice for athletes and fitness enthusiasts.
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 in front of trampoline rebounder.
  • Hold weighted ball overhead in both hands.
  • Throw ball into rebounder.
  • As ball bounces back over head, catch ball.
  • Repeat.

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    Video Tutorial

     

    Body Part Shoulder, Elbow & Wrist
    Type of Muscles Pectoral , Latissimus Dorsi, Deltoid, Biceps, Triceps
    Category of Exercise __
    Type of Exercise Plyometrics
    Body Position Standing
    Difficulty Level High
    Direction of Exercise Flextion, Extenstion
    Type of Action Extension, Abduction, Elevation

    Benefits of exercise

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

  • Increased power
  • Improved speed
  • Enhanced agility
  • Strengthened upper body
  • Improved coordination
  • Increased muscle activation
  • Improved explosiveness
  • Improved balance
  • Reduced risk of injury
  • 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 overhead plyo throw exercise should be avoided if you have any existing shoulder, neck, or back injuries. This exercise puts a lot of strain on the upper body and can worsen these injuries. It should also be avoided if you have any issues with balance or coordination, as it requires explosive movements and could lead to falls or other accidents. Additionally, if you are new to plyometric exercises or have not properly warmed up, it is best to avoid this exercise to prevent muscle strains or other injuries. It is important to listen to your body and consult with a professional if you have any concerns before attempting this exercise.

    • Precautions

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

  • Avoid performing the exercise if you have any shoulder or wrist injuries
  • Use a light to moderate weight
  • Keep your core engaged
  • Maintain proper form and technique
  • Use a stable surface to stand on
  • Use a non-slip surface for your feet
  • Keep your arms straight throughout the movement
  • Do not forcefully throw the weight overhead
  • Use a controlled and smooth motion
  • Avoid arching your back

    • Helpful in Diseases

  • Rotator cuff injuries
  • Shoulder impingement
  • Tennis elbow
  • Golfer’s elbow
  • Biceps tendinitis
  • Labral tears
  • Shoulder instability
  • Elbow tendinitis
  • Shoulder bursitis
  • Shoulder arthritis
  • Shoulder tendonitis
  • Shoulder strain
  • Shoulder sprain
  • Shoulder dislocation
  • Elbow dislocation
  • Shoulder fractures
  • Elbow fractures
  • Shoulder osteoarthritis
  • Elbow osteoarthritis

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    Frequently asked questions

     

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