The Kneeling Power Ball Chest Launch Test is an effective way to measure upper body strength and power. This test is utilized in the SPARQ rating system for ice hockey and has recently been included in football SPARQ testing. It replaces the maximum bench press and provides valuable insight into an athlete’s upper body coordination and power.
Purpose
The Kneeling Power Ball Chest Launch Test aims to measure an individual’s upper body coordination, strength, and power.
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Equipment Required
To conduct this test, you will need a 2 or 3 kg power ball, tape measure, foam pad for kneeling, and a clear open area for testing.
Procedure
- The athlete starts in a kneeling position with their back erect and facing the direction they will throw.
- The thighs should be parallel, and the knees should be at the start line.
- Ensure that the toes are pointed backward for optimal traction.
- The athlete grasps the ball with both hands at the sides and holds it out and above the head.
- The ball is brought down to the chest as the hips are brought back to the heels.
- In one motion, the athlete pushes the ball forward and upward, ideally between 30-45 degrees.
- A practice trial is permitted to learn the correct movements and achieve the best trajectory for maximum distance.
- The athlete must not throw favoring one arm or rotate about the spine.
- Falling forward over the line after releasing the ball is allowed.
- The knees must not leave the ground during the throw.
- Two attempts are allowed, with a minimum of 45 seconds of recovery between each throw.
Scoring
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Measure the distance in feet and inches to the nearest inch. Measure from the outer edge of the launch line to the central point where the Power Ball first lands. Record the best result out of the two throws.
Results
US Decathlete Bryan Clay achieved an impressive 38 ft 9 in during a SPARQ testing exercise (published in SPARQ Magazine, Summer 2008).
Target Population
This test is suitable for football and other sports that prioritize upper body power.
Advantages
The Kneeling Power Ball Chest Launch Test is quick, easy, and affordable. Individuals can perform this test with relatively inexpensive equipment.
Disadvantages
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Conducting this test smoothly may require several people: one to mark results, another to check technique, and another to collect and return the balls. When testing a large group of participants, it can be time-consuming to put everyone through this test.
Comments
Explaining the optimal angle for maximal distance and allowing practice attempts can significantly impact the results of this test.
The Test in Action
This test is part of the SPARQ rating system for ice hockey and has recently been added to the football SPARQ testing protocol.
Similar Tests
- Seated Medicine Ball Throw
- Kneeling basketball throw test (a one-handed throw for distance from the kneeling position)
- Basketball Throw (two-handed push power with the back against a wall)
- Seated Power Throw (part of the US Army Occupational Physical Assessment Test, using a 4.4-pound medicine ball)
- Bench Press Max Power
Related Pages
- Medicine and Power Ball Fitness Tests
- About Medicine/Power Balls
- The SPARQ rating system for football and ice hockey
- SPARQ fitness rating system
- Other speed and power tests
- Medicine balls for sale
FAQs
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What is the purpose of the Kneeling Power Ball Chest Launch Test?
The purpose of this test is to measure an individual’s upper body coordination, strength, and power. -
How is the Kneeling Power Ball Chest Launch Test scored?
The measurement is recorded in feet and inches, measuring from the outer edge of the launch line to the central point where the Power Ball first lands. The best result out of two throws is recorded.
Summary
The Kneeling Power Ball Chest Launch Test is a valuable tool for assessing upper body strength and power. By measuring an individual’s ability to throw a Power Ball from a kneeling position, this test provides insights into an athlete’s coordination and power. The test procedure is straightforward, and the required equipment is relatively affordable. However, it is important to ensure proper technique and follow the guidelines to obtain accurate results. Remember to explain the optimal throwing angle to participants and allow for practice attempts. Incorporating similar tests and exploring related pages can further enhance your understanding of power ball fitness testing. To improve your overall athletic performance, consider incorporating the Kneeling Power Ball Chest Launch Test into your training regimen.
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