Fitness Testing
Fitness Testing > Tests > Speed & Power > Medicine Ball > Overhead Power Ball Throw
Overhead Power Ball Throw (backwards)
The test involves throwing a Power Ball (medicine ball) for maximum distance. The Overhead Power Ball Throw is one of the tests of the SPARQ rating system for basketball and soccer, and their protocol is listed here. There is a similar back throw using a 8lb shot put.
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aim: This test measures core strength and total body power.
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equipment required: 2 or 3 kg power ball (boys use a 3kg, girls and youth use 2kg), tape measure, clear open area for testing.
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description / procedure: The athlete starts by standing facing away from the direction they are going to throw, with their heels at the start line. The starting position is with the ball in both hands, held above the head, with arms extended. Keeping the arms extended, swing the ball down between your legs while flexing the knees. Then in one motion the ball is flung up and back over the head (optimally at about 45 degrees). Several practices may be required to get the best trajectory for maximum distance. The athlete is permitted to fall backward over the line after the ball is released. Three attempts are allowed.
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scoring: The distance from the starting line to where the ball first lands is recorded. The measurement is recorded to the nearest foot. The best result of three throws is recorded.
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target population: basketball, and other sports in which total 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
- See similar shot put back throw
- Medicine and Power Ball Fitness Tests
- the SPARQ rating system for basketball and soccer
- SPARQ fitness rating system
- other speed and power tests
- medicine balls for sale
