An exercise rebounder is fun and versatile, enabling you to throw and catch medicine balls without an exercise partner. Rebounder exercises are effective for rehabilitating injuries, increasing your core power, improving your reaction time and enhancing your stability. Medicine balls are available for the rebounder in graduating increments of weight. Some rebounders are built to be used as mini trampolines for small movements like running in place and jumping jacks.
Core Strength and Power
Step 1
Adjust the rebounding platform to slightly greater than 45 degrees. Step backward from the center of the rebounder holding a 5 lb. medicine ball. Throw the medicine ball from the level of your chest toward the center of the rebounder for a few practice catches; be prepared to catch the ball as it will quickly bounce off the machine and come straight toward you.
Step 2
Draw your navel toward your spine to maintain a strong core then hold the ball with both hands above your head. Quickly and powerfully throw the ball toward the center of the rebounder, catching it above your head. Immediately contract your core to throw the ball back using the strength and power of your abdominals instead of your arms. Repeat for 10 repetitions
Step 3
Increase the intensity of this exercise by increasing the speed at which you throw the ball. Use heavier medicine balls to make the exercise even more difficult, improving your abdominal muscle mass, strength and power. Work the sides of your trunk or your oblique muscles by throwing and catching the ball from the level of your waist; do 10 reps on one side then switch or alternate sides.
Rehabilitation
Step 1
Step on to the center of the rebounder. Balance on both legs for 30 seconds then balance on your uninjured leg for 30 seconds. Slowly switch legs to balance on your injured leg for 30 seconds; do this exercise on the rebounder only when you can maintain your balance for 30 seconds standing on the ground, according to the book "Therapeutic Exercise for Musculoskeletal Injuries." Repeat the series for three more rounds.
Step 2
Stand on the floor about 10 feet from the rebounder. Hold a 2-pound medicine ball in your right hand. Balance on your right foot then throw the balls to the center of the rebounder and catch the ball with your right hand. Repeat for 10 repetitions then switch to your left leg and left hand.
Step 3
Increase the difficulty of this one-legged exercise by standing on your right leg and throwing with your left arm; catch the ball with your left arm. Complete for 10 repetitions then switch to stand on your left leg; throwing catch with your left arm for 10 reps. Do this exercise for two more sets of 10 repetitions per side.
Tips and Warnings
- Change the angle of the rebounder for a varied workout.
- Be sure no one is standing behind you when you are doing medicine ball throws against a rebounder.
Things You'll Need
- Medicine balls
References
- "Personal Trainer Manual"; American Council on Exercise; 1997
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle and Roger W. Earle; 2000
- "Therapeutic Exercise for Musculoskeletal Injuries"; Peggy Houglum, Ph.D.; 2005
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