The supine medicine ball throw and catch is a controlled exercise that develops upper limb coordination, eccentric control, and explosiveness through the shoulder girdle and core. Lying on your back allows focus on movement quality without postural compensation, making this an excellent option for training the shoulders, chest, and triceps. The exercise primarily targets the pectorals, anterior deltoids, and triceps, while encouraging controlled scapular motion and hand-eye coordination.
- Lie on your back on with your knees bent and feet flat on the floor for stability.
- Support the underside of the medicine ball with your palms at the level of your chest.
- Powerfully straighten your arms in front of you, launching the medicine ball in the air.
- Absorb the catch by allowing your arms to bend, controlling it’s descent back to your chest.
- Complete repetitions as prescribed by your physiotherapist.