Single leg ball throw exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Single leg ball throw )

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Name of exercise  AROM knee stance uni catch w/ball
Other names of exercise Single leg ball throw
Description of exercise The single leg ball throw is a dynamic exercise that targets the lower body, core, and upper body muscles. It involves standing on one leg while holding a medicine ball and throwing it against a wall or to a partner. This exercise requires balance, stability, and coordination, making it a great functional movement for athletes and fitness enthusiasts. It helps improve power, explosiveness, and overall strength in the legs, hips, and core. The single leg ball throw can also be modified to challenge different muscle groups and can be incorporated into a full-body workout routine. It is important to maintain proper form and gradually increase the weight of the medicine ball to avoid injury.
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 on involved leg.
  • Hold ball in hands.
  • Throw ball to partner.
  • Have partner throw ball back.
  • Repeat.

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    Video Tutorial

     

    Body Part Hip, Knee, Ankle & Foot
    Type of Muscles Gluteal, Biceps, Triceps, Quadriceps, Hamstring, Calf or Foot
    Category of Exercise __
    Type of Exercise __
    Body Position Standing
    Difficulty Level Medium
    Direction of Exercise Flextion, Extenstion
    Type of Action Abduction, Flexion, Extension

    Benefits of exercise

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

  • Improved balance
  • Increased core strength
  • Enhanced coordination
  • Greater power and explosiveness
  • Targets specific muscle groups
  • Can be done with minimal equipment
  • Can be modified for different fitness levels
  • Helps prevent injuries
  • Engages stabilizer muscles
  • Can be incorporated into a full-body workout routine

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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

  • Single leg ball throw exercise should be avoided if you have any injuries or pain in your lower back, hips, knees, or ankles. It is also not recommended if you have any balance issues or are recovering from a recent surgery. If you are pregnant or have recently given birth, it is important to consult with your doctor before attempting this exercise. Additionally, if you have any cardiovascular or respiratory conditions, it is best to avoid this exercise as it can put strain on your heart and lungs. It is always important to listen to your body and avoid any exercise that causes discomfort or pain.

    • 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 suitable weight of ball
  • Keep the ball at chest level for proper form
  • Engage your core muscles throughout the exercise
  • Keep your back straight and avoid arching
  • Use a stable surface to stand on
  • Do not lock your knees
  • Use proper breathing technique
  • Keep your arms extended during the throw
  • Avoid jerky movements and maintain control.

    • Helpful in Diseases

  • ACL tears
  • Ankle sprains
  • Patellar tendonitis
  • Hamstring strains
  • Hip bursitis
  • Plantar fasciitis
  • Rotator cuff injuries
  • Tennis elbow
  • Golfer’s elbow
  • Shoulder impingement
  • Osteoarthritis

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    Frequently asked questions

     

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