ACFT Standing Power Throw Calculator

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Standing Power Throw Score Calculator

Understanding the Standing Power Throw

Movement Mechanics

How to perform the standing power throw correctly:

  • Starting Position: Stand with feet shoulder-width apart, holding the ball between your legs
  • Movement: Squat slightly, then explosively extend your hips, knees, and ankles
  • Throw: Swing the ball upward and backward over your head with both arms
  • Equipment: Uses a 10-pound medicine ball on a flat surface

Power Development

How to build the explosive power needed:

  • Key Exercises: Medicine ball throws, kettlebell swings, jump squats
  • Training Focus: Fast, explosive movements rather than slow strength
  • Frequency: 2-3 power training sessions per week with full recovery
  • Progression: Gradually increase intensity before adding volume

Technical Tips

Common form issues and how to fix them:

  • Hip Drive: Power comes from your hips, not just your arms
  • Timing: Coordinate your leg drive with your arm movement
  • Release Point: Let go at the highest point for maximum distance
  • Follow Through: Allow your body to move forward after release

Training Methods

Effective exercises to improve your throw:

  • Beginner: Wall throws, overhead slams, and basic kettlebell swings
  • Intermediate: Backward throws, rotational throws, and jump training
  • Advanced: Olympic lift variations, weighted jumps, and complex training
  • Core Work: Planks, medicine ball rotations, and anti-rotation exercises

Performance Enhancement

Tips to maximize your throw distance:

  • Warm-up: Dynamic stretches and practice throws with lighter balls
  • Mental Cues: Focus on "exploding through the ground" with your legs
  • Grip: Hold the ball firmly but not tensely to maintain control
  • Recovery: Allow 48 hours between intense power training sessions

Test Day Strategy

How to perform your best on test day:

  • Attempts: You get two throws - use the first as a safe attempt
  • Preparation: Practice with the actual 10-pound ball before test day
  • Technique: Focus on consistent form rather than maximum effort
  • Mindset: Visualize a successful throw before stepping up to the line