The Kneeling Power Ball Overhead Throw is one of many body power tests using the powerball. In a kneeling position and facing forwards, the subject throws the ball from above the head for maximum distance.
purpose: This test measures upper body strength and power.
equipment required: 2 or 3 kg power ball, tape measure, foam pad for kneeling on, clear open area for testing.
pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender and test conditions. Check the weight of the ball. The start line should be clearly marked. Perform a standard warm-up. See more details of pre-test procedures.
weights: males use 3 kg, females 2 kg, and all youth the 2 kg power ball.
procedure: The athlete starts by kneeling with the back erect, facing the direction they are going to throw. The thighs should be parallel and the knees at the start line. Starting with the ball grasped with both hands at the sides, and held out in front of the body. The ball is brought back over the head, 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, or the toes used to gain extra traction. Three attempts are allowed. (see Powerball Video Examples)
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.
target population: sports in which upper body body power is important, such as Volleyball.
advantages: this test is easy and quick to perform for an individual, with the equipment required relatively cheap.
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 participants, 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.
- Medicine Ball standing overhead throw
- Powerball backwards overhead throw
- Kneeling basketball throw test — a one-handed throw for distance from the kneeling position.
- See Video examples of this test in action
- Medicine and Power Ball Fitness Tests
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- SPARQ fitness rating system
- About Medicine/Power Balls
- Other speed and power tests
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