Underarm medicine ball catches are a dynamic plyometric exercise designed to improve upper limb coordination, strength and explosiveness. It targets the muscles of the shoulder girdle, the biceps, including the rotator cuff, deltoids, and scapular stabilisers, while also engaging the forearm and core muscles for control and stability. This exercise is often used in rehabilitation to retrain catching mechanics, or to restore confidence and reactivity in throwing athletes.
- Stand upright with your feet hip-width apart, knees slightly bent for balance.
- Hold your arms in front of you with your elbows close to your sides and palms facing up.
- Throw the medicine ball upwards using an underarm motion.
- Keep your eyes on the ball and absorb the catch.
- Complete repetitions as prescribed by your physiotherapist.