ACFT Standing Power Throw Tips

The ACFT Standing Power Throw is one of the six challenges in the Army Combat Fitness Test (ACFT). In this test, participants must throw a 10-pound medicine ball as far as they can from a standing position, evaluating their upper body power.

This test assesses a person’s ability to generate power from their legs and core, transferring it to the upper body for an effective throw. It’s important to know it’s not just about arm strength but involves the entire body.

To perform the Standing Power Throw correctly, start by standing with feet shoulder-width apart, holding the ball at chest height. Squat down, keeping weight on your heels, then quickly stand up, pushing the ball forward with both hands, using legs and core for power.

Maintain proper form throughout, keeping the ball close to the body and throwing it at a 45-degree angle for maximum distance. Strengthening, understanding, and practicing are key to improving performance, including exercises like squats, deadlifts, and medicine ball throws.

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Preparing for ACFT Standing Power Throw

Preparing for the ACFT Standing Power Throw is vital for success. Consider these tips:

  1. Strength Training: Focus on exercises targeting legs, back, chest, and arms, such as squats, deadlifts, bench presses, pull-ups, and rows.
  2. Plyometric Training: Include plyometric exercises like box jumps, jump squats, and medicine ball slams to enhance explosive power.
  3. Technique Training: Practice the proper technique using a medicine ball or weighted bag, emphasizing a shoulder-width stance and explosive tossing.
  4. Regular Practice: Include the Standing Power Throw in your routine at least once a week to build muscle memory and improve technique.
  5. Mental Preparation: Stay focused, visualize success, and maintain positive self-talk for confidence during the test.

Consistent training and focus on goals will help you perform your best in the ACFT Standing Power Throw.

Mastering the Technique for ACFT Standing Power Throw

Mastering the technique for the ACFT Standing Power Throw is crucial for optimal results. Follow these hints:

  1. Start with the right stance: Keep feet shoulder-width apart, toes pointing straight ahead, with knees slightly bent and weight evenly distributed.
  2. Hold the ball correctly: Hold the ball with both hands, fingers spread evenly, close to the chest, and elbows tucked in.
  3. Use your legs: Generate power from your legs by bending your knees and pushing off the ground, propelling the ball forward.
  4. Utilize your upper body: Complete the throw by extending your legs and pushing the ball forward with your arms, releasing it at the peak.
  5. Follow through: Maximize power by fully extending arms and legs after releasing the ball.
  6. Practice regularly: Like any ACFT event, regular practice is essential for mastery. Work on your technique, strength, and power consistently.

Mastering the technique enhances your performance in the ACFT Standing Power Throw. Focus on stance, ball holding, leg and upper body usage, follow-through, and consistent practice for success.

Tips for Improving Your ACFT Standing Power Throw Distance

Improving your ACFT Standing Power Throw distance requires a mix of technique and strength training. Consider these tips:

  1. Focus on your technique: Practice explosive jumps without the ball, emphasizing tight core and powerful arm release.
  2. Build lower body strength: Strengthen legs and glutes with exercises like squats, lunges, and deadlifts.
  3. Develop upper body strength: Build chest, shoulder, and arm strength with push-ups, pull-ups, and overhead presses.
  4. Practice explosive movements: Include box jumps, plyometric push-ups, and medicine ball throws for power development.
  5. Stretch and warm up: Prevent injuries and enhance performance with dynamic stretches and light cardio warm-up.

Consistent focus on technique and strength in both legs and upper body contributes to improved ACFT Standing Power Throw distance.

Common Mistakes to Avoid During ACFT Standing Power Throw

The ACFT Standing Power Throw can be challenging, but avoiding common mistakes is crucial. Here are tips:

  1. Use your legs: Rely on leg power rather than just arm strength for a strong throw.
  2. Complete the throw: Ensure your arm is fully extended, completing the throw for maximum distance.
  3. Perfect timing: Practice proper timing to avoid throwing too early or too late, which weakens the throw.
  4. Proper foot placement: Maintain a shoulder-width stance with parallel feet for balance and power.
  5. Adequate practice: Regular practice is vital. Ensure you practice enough to improve technique and power.

Avoiding these common mistakes enhances your score in the ACFT Standing Power Throw. Utilize leg power, complete the throw, focus on timing and foot placement, and practice regularly for success.

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