How to Do
How to Do Single Leg Overhead Medicine Ball Throw and Catch
The single leg overhead medicine ball throw and catch should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the single leg overhead medicine ball throw and catch.
Beginning
Beginning Overhead Medicine Ball Throw and Catch
Make sure you have a partner who can catch the ball. Let the partner feel the medicine ball first so they know how much it weighs and can prepare to catch it. Face your partner directly with your spine in neutral (normal-to-flat), shoulders depressed (no shrugging), and scapula retracted (squeezing shoulder blades together).
Movement
Overhead Medicine Ball Throw and Catch Movement
1. Stand 2-3 feet away from the wall, feet hip-width apart, with a medicine ball held overhead.
2. Tighten your abs, bring the medicine ball behind your head with both hands, and throw it as hard as you can.
3. Recover the ball and return to your starting position.
Benefits
Overhead Medicine Ball Throw and Catch Benefits
Increase your explosive power and body strength.
Improve your speed and movement accuracy for better physical preparedness.
Provide a variety of full-body workouts.
Increase your rehabilitation effort after an injury.
Improve your socialization and teamwork skills.
