Videos
Instructions
- Sit on a stability ball with feet flat and core engaged.
- Lean back until your upper back rests on the ball and hips stay lifted.
- Hold a ball overhead and prepare to catch or throw with a partner.
- Catch the ball with controlled arms overhead, then throw it back smoothly.
- Repeat for the desired number of repetitions.
Technical tips
- Keep hips lifted and core engaged throughout.
- Avoid arching the lower back.
- Catch the ball softly to protect shoulders.
- Maintain stable foot positioning.
Breathing tips
- Inhale before catching the ball.
- Exhale as you throw the ball overhead.
- Breathe steadily to maintain core stability.
Medical restrictions
- Shoulder injuries
- Lower back pain
- Severe balance disorders
- Recent abdominal surgery
Description
The Stability Ball Overhead Catch and Throw is a dynamic functional training exercise that improves core strength, coordination, and upper body stability. Performed on a stability ball, this movement requires the lifter to maintain balance while catching and throwing a ball overhead, creating a unique challenge for both the stabilizing muscles and prime movers. It is particularly effective for developing the abdominal muscles, shoulders, and chest, while also engaging the glutes and quadriceps to stabilize the lower body. This exercise trains not only muscular strength but also reaction time and motor control, making it an excellent addition to sports conditioning, rehabilitation, or general fitness programs. By combining balance with overhead throwing mechanics, it enhances proprioception and postural alignment, key factors in injury prevention and athletic performance. Suitable for intermediate-level trainees, the Stability Ball Overhead Catch and Throw can be used in circuits, functional training sessions, or warm-ups to activate multiple muscle groups. Its versatility and emphasis on stability make it an efficient choice for anyone looking to improve functional fitness and build resilience in everyday movements.
What are the benefits of doing the Stability Ball Overhead Catch and Throw?
This exercise improves core stability, shoulder strength, balance, and coordination while also enhancing reaction time and overall functional fitness.
What is the most common mistake in the Stability Ball Overhead Catch and Throw?
The most common mistake is arching the lower back or dropping the hips, which reduces core engagement and increases injury risk.
Is the Stability Ball Overhead Catch and Throw safe for shoulders?
Yes, when performed with proper form and moderate intensity, it is safe for shoulders. Avoid heavy throws if you have shoulder injuries.
How does the Stability Ball Overhead Catch and Throw compare to the Medicine Ball Overhead Throw?
The stability ball version adds a balance and core challenge, while the medicine ball throw emphasizes power and explosive strength.
How many reps should I do for the Stability Ball Overhead Catch and Throw?
Start with 8-12 controlled reps per set, focusing on balance and technique rather than maximum speed or force.
Get your personalized program! 🎯
Stop wasting time with random exercises
Our AI creates a custom training program adapted to your goals, level, and available equipment. Get results faster with a structured plan designed just for you.