The Power Ball Overhead Throw (Backwards) test is a great way to measure core strength and total body power. This test, also known as the Standing Power Throw in the US Army Combat Fitness Test, involves throwing a Power Ball (or medicine ball) for maximum distance. It was previously part of the SPARQ assessment for basketball and soccer.
How to Perform the Test
To perform the Power Ball Overhead Throw (Backwards) test, follow these steps:
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- Start by standing with your heels at the start line, facing away from the direction you are going to throw.
- Hold the ball in both hands, extended above your head.
- Swing the ball down between your legs while flexing your knees.
- In one fluid motion, fling the ball up and back over your head, aiming for an optimal angle of about 45 degrees.
- You are allowed to fall backward over the line after releasing the ball.
- Three attempts are allowed.
Scoring and Results
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The distance from the starting line to where the ball first lands is recorded and measured to the nearest foot. The best result out of three throws is recorded as the final score.
Advantages and Disadvantages
The Power Ball Overhead Throw (Backwards) test offers several advantages:
- It is easy and quick to perform for individuals.
- The required equipment is relatively cheap.
However, there are a few disadvantages to consider:
- This test requires several people to conduct smoothly, including one to mark where the ball lands and measure the distance.
- If testing a large group of participants, it can be time-consuming to put everyone through the test.
Similar Tests
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If you’re interested in similar tests to the Power Ball Overhead Throw (Backwards), consider the following:
- Kneeling Power Ball Overhead Throw (Forwards)
- Medicine Ball Standing Overhead Throw
- Power Ball Backwards Overhead Throw
- Shot Put Back Throw
Summary
The Power Ball Overhead Throw (Backwards) test is a valuable method for assessing core strength and total body power. It was previously used in the SPARQ assessment for basketball and soccer and is currently part of the US Army Combat Fitness Test. By following the proper technique and measuring the distance achieved, you can gain insights into your athletic performance and identify areas for improvement. So grab a Power Ball, find an open space, and give this test a shot!
Visit Auralpressure.com for more fitness tests and training resources.
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