Fitness Testing

Fitness Testing > Tests > Speed & Power > Medicine Ball > Standing or Side Medicine Ball Throw

Standing or Side Medicine Ball Throw

aim: This test measures upper and lower body strength and explosive power, particularly with a twisting action.
equipment required: 2-5 kg medicine ball depending on the age and ability of the group being tested, tape measure
description / procedure: The subject stands at a line with the feet slightly apart, and facing the direction to which the ball is to be thrown. Start with the ball held with the hands just under the ball, the arms extended in front of the body. The ball is then swung back behind the body, twisting the hips and torso, then swung back vigorously to throw the ball out as far as possible. Encourgae the subejct to use the legs, back and arms to assist to maximizing the distance thrown, The subject is also permitted to fall forward over the line after the ball is released. The action is repeated on each side of the body, and three attempts are allowed each side.

scoring: The distance from the starting position to where the ball lands is recorded. The measurement is recorded to the nearest 0.5 foot or 10 cm. The best result of three throws is used.

target population: sports in which upper body strength is important, such as rowing, tennis, javelin throwing
advantages: this test is easy and quick to perform for an individual.
disadvantages: several people are needed to conduct this test smoothly: one to mark results, another to check technique and another to collect and return the balls. If testing a large group of subjects, it can be time consuming to put all of them through this test.
comments: The angle the ball is thrown is important. You may want to explain to the subject about the optimal angle for maximal distance, and to allow some practice attempts. You may aid in the ease of measurement for this test by extending a tape measure out along the expected path in front of the subject. When recording the distance, you can either move the tape to where the ball landed, or less accurately align where the ball landed to the approximate distance on the tape.
variations: See also other medicine ball throw tests. The weight of the medicine ball will obviously affect results, and should be selected to best test the age group or abilities of your subjects.