Fitness Testing
Fitness Testing > Tests > Speed & Power > Medicine Ball > Overhead Power Ball Throw
Kneeling Power Ball Chest Launch
The test involves throwing a Power Ball for maximum distance. The Kneeling Chest Launch is one of the tests of the SPARQ rating system for ice hockey and football (Gridiron), and their protocol is listed here. It is used as an alternative to the bench press in the Youth Protocol for football.
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aim: This test measures upper body strength and power.
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equipment required: 2 or 3 kg power ball, tape measure, foam pad for kneeling, clear open area for testing.
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weights: males use 3 kg, females 2 kg, and all youth the 2 kg power ball.
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description / procedure: The athlete starts in a kneeling position with the back erect, facing the direction they are going to throw. The thighs should be parallel and the knees at the start line. Ensure that the toes are pointed backwards, as curled up toes can be used for greater traction. Starting with the ball grasped with both hands at the sides, and held out in front of the body. The ball is brought to the chest, then in one motion the ball is pushed forward and up (optimally at about 45 degrees). Several practices may be required to get the best trajectory for maximum distance. You must not throw favoring one arm or rotate about the spine. The athlete is permitted to fall forward over the line after the ball is released. The knees are not to leave the ground. Three attempts are allowed.
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scoring: The measurement is recorded in feet and inches to the nearest inch, measuring from the outer edge of the launch line to the central point where the Power Ball first lands. The best result of three throws is recorded.
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target population: football, and other sports in which upper body body power is important.
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advantages: this test is easy and quick to perform for an individual, with the equipment required relatively cheap.
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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.
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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.
Related Pages
- Medicine and Power Ball Fitness Tests, including the similar Seated Medicine Ball Throw
- the SPARQ rating system for football and ice hockey
- SPARQ fitness rating system
- other speed and power tests
- medicine balls for sale
