This test is a functional means to evaluate your explosive strength. Desig¬nate a throwing area that is open and free of obstacles. Unless you are on an outside field, a ceiling height of at least 20 feet (6 m) will be needed to allow enough clearance during the throw.
Objective: Measure total-body power (speed strength).
Equipment: Medicine ball (2 kg [4.4 lb.] for females, 3 kg [6.6 lb.] for males), measuring tape
Procedure: Begin by standing behind a start line with your feet shoulder-width apart. Raise the medicine ball up to chest height, placing your hands on the ball as if throwing a basketball chest pass. Squat slightly down to load your hips and legs (figure 2.7a) and quickly extend your body, feeling the movement from your feet up through your hands as the ball is released. On release, push the ball up and out as far as possible (figure 2.7b). This explosive movement should cause you to leave the ground briefly, which may cause you to land over the starting line. This is perfectly fine because, during the release, we are looking for maximum power value with limited deceleration from the body.
Evaluation: Take two or three attempts after a good warm-up. Each throw should be measured from the starting line to the point where the ball hits the ground, to the nearest 6 inches (15 cm). Typically, above-average throws for females are over 25 feet (8 m), and for males are over 35 feet (11m).
Objective: Measure total-body power (speed strength).
Equipment: Medicine ball (2 kg [4.4 lb.] for females, 3 kg [6.6 lb.] for males), measuring tape
Procedure: Begin by standing behind a start line with your feet shoulder-width apart. Raise the medicine ball up to chest height, placing your hands on the ball as if throwing a basketball chest pass. Squat slightly down to load your hips and legs (figure 2.7a) and quickly extend your body, feeling the movement from your feet up through your hands as the ball is released. On release, push the ball up and out as far as possible (figure 2.7b). This explosive movement should cause you to leave the ground briefly, which may cause you to land over the starting line. This is perfectly fine because, during the release, we are looking for maximum power value with limited deceleration from the body.
Evaluation: Take two or three attempts after a good warm-up. Each throw should be measured from the starting line to the point where the ball hits the ground, to the nearest 6 inches (15 cm). Typically, above-average throws for females are over 25 feet (8 m), and for males are over 35 feet (11m).
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