Medicine ball pull-overs are a great exercise to help improve your strength and range of motion in the muscles and joints used during a soccer throw-in.
To get into proper position you should sit on the exercise ball with your feet shoulder with apart. Slowly walk out so you are rolling down the ball until the ball is positioned between your shoulder blades. You want to be in a bridge position with your spine parallel to the ground. Your knees should be bent 90 degrees. Once you are in this position you are ready to add in the medicine ball. The ball should be held on it's sides so your arms are facing one another. Your arms should bent at about 120 degrees throught out the entire motion. Once you are in the proper position you are ready to begin.
When doing this exercise you will take a deep breath and slowly lower the ball behind your head. During the downward movement you will feel the stretch in your chest and in your triceps which will help to improve your range of motion. When bringing the ball back up to its original position you will exhale. During the upward movement you will use your triceps, lats and chest.
It is also possible to do this exercise on a weight bench. By adding the exercise ball to Medicine Ball Pul-Overs your core is used to stabilize your position on the ball. This exercise works many of the muscles used during a soccer throw-in and over time will help to improve onces strength which will allow for longer throw-ins.
This exercise also needs a lot of stretch as well and this stretching brings pain as well along with the strength that is required for a thrower to throw the ball but we need to settle the pain as well with the help of Physiotherapy North Ryde
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