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Shoulder · Motor control

Throwing and catching a ball against a wall with the dominant arm

Throwing and catching a ball against a wall, 3 sets, 12 repetitions, dominant arm

Illustration of the Throwing and catching a ball against a wall with the dominant arm exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Stand facing a wall about one meter away, holding a ball in your dominant hand. Throw the ball against the wall and catch it, controlling the movement of your shoulder. Repeat this throwing and catching movement smoothly and in a controlled manner.

Tips: Keep your back straight and avoid moving your trunk to isolate shoulder work. Focus on slow, controlled movements to improve motor control.

Progression: Gradually increase the throwing speed or the distance from the wall as the movement becomes easier.

At a glance

Goal
Motor control
Level
Beginner
Equipment
ball, wall
Starting position
Standing facing the wall, holding a ball in the dominant hand
Clinical goal
Improve shoulder motor control
Also known as
ball throw against wall, shoulder control exercise, motor control shoulder exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.