Upper Body Power Tests



Overhead Medicine Ball Throw Test

Aim

- To measure the ability of the upper body to exert force at high speed.


Equipment

- A 1kg medicine ball should be used.

- Measuring tape or wheel.


Directions

1. Player begins at the baseline in the service stance position.

2. Holding the medicine ball in two hands, the player elevates and flexes the arms so that the ball is held behind the head.

3. The player then propels the ball maximally from this position. The player is allowed to use leg flexion/extension, trunk/shoulder rotation, but is not permitted to step.

4. Encourage a release of approximately 45° to maximise distance achievable.

Scoring

- Record score to the nearest centimetre.

- Three attempts are permitted. The best of the three throws is recorded



Sidearm Medicine Ball Throw Test


Aim

- To measure the ability of the trunk rotators to exert force at a high speed.


Equipment

- A 1kg medicine ball should be used.

- Measuring tape or wheel.


Directions

1. Playing begins standing side-on at the baseline or a designated start line.

2. The player holds the medicine ball in two hands, right hand at the back of the ball and left hand under the ball for a right side throw (vice versa for the left side throw).

 3. Player’s arms are nearly straightened in front of the body and are held in a near-transverse (horizontal) plane.

4. The player then propels the ball maximally from this position. The player is permitted to use trunk/shoulder rotation (take a backswing) and attempt to sling the medicine ball. The player is not permitted to step or bend the arms significantly. The arms should move in a horizontal plane.

5. Encourage a release of approximately 45 to maximise distance achievable.

Scoring

- Record the score to the nearest centimetre.

- Three throws are permitted and the best of the three throws is recorded.

- Repeat the test on the left hand side.