The Kneeling Power Ball Overhead Throw is a body power test that measures upper body strength and power. In this test, the subject throws a 2 or 3 kg power ball from above their head while kneeling, aiming for maximum distance.
Purpose of the Test
The purpose of this test is to assess the upper body strength and power of the individual. By measuring how far the ball can be thrown, we can gauge the subject’s physical capabilities in this area.
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Equipment Required
To conduct this test, you will need a 2 or 3 kg power ball, a tape measure, a foam pad for kneeling on, and a clear open area for testing.
Procedure
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The subject begins by kneeling with their back erect, facing the direction in which they will throw the ball. They should have their thighs parallel and their 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 subject brings the ball back over their head. In one fluid motion, the ball is pushed forward and up at an optimal angle of around 45 degrees. It is important not to favor one arm or rotate about the spine during the throw. After releasing the ball, the subject is permitted to fall forward over the line, but their knees must remain on the ground and toes should not be used to gain extra traction. Three attempts are allowed, and the best result of the three throws is recorded.
Scoring
The measurement of the throw is recorded in feet and inches to the nearest inch. It is measured from the outer edge of the launch line to the central point where the Power Ball first lands. The best result of the three throws is recorded as the final score.
Target Population
This test is particularly relevant for sports that require upper body power, such as Volleyball. It can help identify an individual’s suitability for such activities.
Advantages and Disadvantages
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The Kneeling Power Ball Overhead Throw test is advantageous because it is easy and quick to perform for an individual, and the required equipment is relatively inexpensive. However, conducting the test smoothly may require multiple individuals to assist with marking results, checking technique, and collecting and returning the balls. For large groups of participants, this can be time-consuming.
Tips for Optimal Performance
It is important to explain to the subject the optimal angle for maximizing distance and allow them to practice a few throws before the test. This will help them understand the technique and achieve their best result.
Similar Tests
Other tests that assess upper body power include the Medicine Ball standing overhead throw and the Powerball backward overhead throw. Additionally, the Kneeling basketball throw test involves a one-handed throw for distance from the kneeling position.
FAQs
Q: Is the Kneeling Power Ball Overhead Throw suitable for all individuals?
A: This test is most appropriate for individuals participating in sports that emphasize upper body power, such as Volleyball. It may not be as relevant for individuals involved in activities that do not require significant upper body strength.
Q: Can I use a different weight of the power ball?
A: Males typically use a 3 kg power ball, while females and youth use a 2 kg power ball. It is important to use the appropriate weight to ensure accurate results.
Q: How many attempts are allowed in this test?
A: Three attempts are allowed, and the best result out of the three throws is recorded as the final score.
Conclusion
The Kneeling Power Ball Overhead Throw is a valuable test for assessing upper body strength and power. By measuring the distance the ball can be thrown, we can gain insights into an individual’s physical capabilities in this regard. It is a relatively simple and quick test to perform, making it accessible for individuals seeking to evaluate their upper body power. For more information and resources on fitness testing and related topics, visit Auralpressure.
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