Saturday, 22 Jun 2024

Seated Medicine Ball “Power” Throw


Are you looking to improve your upper body strength and explosive power? Look no further than the Seated Medicine Ball “Power” Throw! In this test, you’ll be able to measure the strength of your arms while keeping your back in contact with the wall. Whether you’re an athlete preparing for the NHL combine or simply someone interested in enhancing your fitness level, this test is for you.

Test Procedure

To perform the Seated Medicine Ball “Power” Throw, follow these steps:

  1. Sit on the floor with your legs fully extended, feet 24 inches (~60 cm) apart, and your back against a wall.
  2. Hold the medicine ball with your hands on the side and slightly behind the center, pressed against the center of your chest.
  3. Position your forearms parallel to the ground.
  4. Vigorously throw the medicine ball as far straight forward as you can while maintaining contact with the wall.
  5. Record the distance from the wall to where the ball lands.
  6. Repeat the test three times and use the best result as your score.

Scoring and Variations

The distance thrown is measured and recorded to the nearest centimeter. Different weight medicine balls can be used depending on the abilities of the participants. Additionally, variations of this test include using a basketball or a Powerball Chest Launch, which allows for the utilization of the torso and kneeling position.

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Target Population and Advantages

The Seated Medicine Ball “Power” Throw is suitable for any sport in which upper body strength is important, such as rowing and tennis. This test is easy and quick to perform for an individual, making it accessible for everyone.

Considerations and Conclusion

Keep in mind that the angle at which the ball is thrown is crucial. It’s recommended to practice the optimal release angle for maximal distance. Also, having assistance to mark results, check technique, and collect and return the balls can make the test run smoother, especially when testing a large group.

In summary, the Seated Medicine Ball “Power” Throw is an effective and straightforward test to assess your upper body strength and explosive power. Whether you’re a professional athlete or a fitness enthusiast, incorporating this test into your training routine can help you track your progress and improve your overall performance. Take the challenge and unleash your power!