Exercises To Improve Standing Power Throw

Understanding the Standing Power Throw is crucial in the Army Combat Fitness Test (ACFT). It’s one of the six events measuring a soldier’s explosive power by throwing a 10-pound medicine ball as far as possible from a standing position.

To grasp the Standing Power Throw, knowing the correct technique is vital. Hold the ball at chest height with both hands, keep feet shoulder-width apart, and step forward rapidly with one foot while pushing the ball forward. The aim is to generate maximum power in the throw.

Improving your Standing Power Throw involves building explosive power in the lower body and upper body strength. Jumps, squats, lunges enhance lower body power, while medicine ball throws and chest presses build upper body strength.

Regularly practicing the Standing Power Throw technique enhances accuracy and consistency. Including it in your training readies you for the ACFT, improving overall physical fitness.

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Importance of Power and Explosiveness in Standing Power Throw

The Standing Power Throw (SPT) in the Army Combat Fitness Test assesses explosive power, requiring a blend of muscle, coordination, and strength. It gauges the ability to hurl a medicine ball as far as possible from a stationary position, reflecting accurate power and explosiveness.

In SPT, power, generated during the throw, and explosiveness, the ability to produce maximum force swiftly, are vital. Enhancing power and explosiveness involves plyometric exercises, Olympic lifts, and resistance training. Plyometrics like box jumps and jump squats boost swift power creation. Olympic lifts like snatches improve maximal force generation. Resistance training with squats and deadlifts enhances overall strength, crucial for power and explosiveness.

To sum up, power and explosiveness are key in the Standing Power Throw. Improving them with plyometrics, Olympic lifts, and resistance training enhances SPT and overall athletic performance.

Exercises to Strengthen Lower Body for Standing Power Throw

The Standing Power Throw demands significant lower body strength. Enhance your performance with these exercises:

  1. Squats: Work glutes, quads, and hamstrings. Stand shoulder-width apart, bend knees, lower hips, then push through heels to stand up.
  2. Lunges: Step forward, lower hips until front thigh is parallel to the ground, then push through the front heel to stand back up.
  3. Step-ups: Stand in front of a bench, step onto it, then push through the heel to stand up. Step back down and repeat.
  4. Deadlifts: Stand with feet shoulder-width apart, bend knees, lower hips, then stand up, keeping back straight and core engaged.

Incorporate these exercises, starting with lighter weights and gradually increasing as strength improves.

Drills to Boost Upper Body Power for Standing Power Throw

The Standing Power Throw requires explosive upper body strength. Elevate your performance with these drills:

  1. Overhead Medicine Ball Throws: Stand with feet shoulder-width apart, hold a medicine ball overhead, and forcefully throw it forward. Catch and repeat.
  2. Plyometric Push-Ups: Start in a push-up position, lower to the floor, then explosively push up so hands leave the ground. Land softly and repeat.
  3. Medicine Ball Chest Pass: Stand with feet shoulder-width apart, hold a medicine ball at chest level, and forcefully throw it forward. Catch and repeat.
  4. Resistance Band Rows: Attach a resistance band, pull towards your chest, keeping the elbow close. Repeat and switch sides.
  5. Cable Wood-chops: Attach a cable handle high, pull it down and across your body. Repeat and switch sides.

Include these drills, focusing on explosiveness and proper form, to enhance upper body power for the Standing Power Throw.

Tips for Proper Technique and Form in Standing Power Throw

Effective technique and form are crucial for the Standing Power Throw. Follow these tips:

  1. Start with a Stable Stance: Stand with feet shoulder-width apart, toes forward, and weight evenly distributed.
  2. Grip the Ball Correctly: Hold the ball with both hands, fingers wide, and thumbs forward.
  3. Load the Ball: Bring the ball behind your head, keeping elbows close, and eyes on the target.
  4. Explosive Hip and Leg Drive: Use hips and legs to generate power. Drive hips forward, transfer weight, and push off the ground.
  5. Use Your Arms: Follow through with arms as hips and legs drive forward. Release the ball at the highest point.
  6. Maintain Balance: Land on the front foot after releasing the ball. Keep the back foot slightly off the ground.
  7. Practice Regularly: Mastery requires practice. Work on technique, gradually increasing the ball weight as strength improves.

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