Overhead medicine ball catches are a functional, reactive exercise used to improve shoulder control, proprioception, and dynamic stability, especially in the overhead range. This exercise targets the deltoids, upper trapezius, rotator cuff muscles, and scapular stabilisers, while also requiring core engagement to maintain proper posture. It’s commonly prescribed in shoulder rehabilitation or athletic conditioning programmes where overhead strength, coordination, and neuromuscular control are key—such as in swimming, throwing sports, or post-operative shoulder recovery.
- Stand upright with your feet hip-width apart, knees slightly bent for balance.
- With bent elbows and forearms vertical, support the bottom of the medicine ball with your palms.
- Powerfully straighten your arms above your head, launching the medicine ball upwards.
- Keep your eyes on the ball and absorb the catch, resetting to the starting position.
- Complete repetitions as prescribed by your physiotherapist.