Evaluate explosive upper body power through seated or standing medicine ball throw distance.
Medicine Ball Throw Test
Test Objective
To evaluate the explosive power of the upper body, particularly the arms and the trunk (core).
Required Equipment
- Medicine ball (weight varies depending on age, gender, or fitness level).
- Example: 3 kg for women, 5 kg for men.
- Measuring tape.
- Safe throwing area (a wall or open floor space).
- Floor marker for the starting line.
- An assistant to record the distance.
Protocol (Seated against a wall version – the most common)
- The subject sits on the floor, with their back firmly placed against a wall, and legs fully extended.
- They hold the medicine ball against their chest, with elbows flexed.
- On command, they throw the ball straight forward with an explosive extension of the arms.
- The distance is measured from the starting line (the wall) to the ball's first point of contact with the ground.
Evaluation
- Perform 2 to 3 attempts, keeping the best performance (recorded in meters).
- Results can be compared with normative data based on age, gender, or athletic level.
- A greater distance indicates higher upper body power.
Variations
- Standing throw: More holistic, providing less isolation of the trunk.
- Backward overhead throw: Commonly used in specific track and field disciplines.
- Lateral throw: Used to test rotational power.
Recommendations
- Conduct a general warm-up followed by a specific warm-up for the arms and shoulders before starting the test.
- The wall must be rigid and highly stable, especially for the seated version.
- Ensure that the floor is completely flat and accurately marked.