Standing Power Throw Calculator

The Standing Power Throw (SPT) measures the explosive power of your upper body, shoulders, and core. It requires you to throw a 10-pound medicine ball backward over your head for maximum distance.

Execution:

1. Stand facing away from the throwing direction with feet shoulder-width apart.
2. Hold the medicine ball with both hands at hip level.
3. Bend at the knees and hips to lower the ball between your legs.
4. Explosively extend your hips, knees, and ankles while swinging the ball upward.
5. Release the ball when your arms are overhead and fully extended.
6. The throw is measured from the throwing line to where the ball first contacts the ground.

Scoring:

Your score is based on the maximum distance you can throw the medicine ball. The minimum passing distance varies by gender, with men typically needing to throw farther than women to achieve the same score. Check the ACFT standards for detailed scoring tables.

Key Exercises:

• Medicine Ball Throws: Practice the exact movement used in the test
• Kettlebell Swings: Build hip power and explosive strength
• Power Cleans: Develop total body explosive power
• Plyometric Push-Ups: Increase upper body explosive power
• Squat Jumps: Build lower body power and coordination
• Core Rotational Exercises: Strengthen rotational power

Training Program:

For a comprehensive training program to improve your power throw performance, visit our Power Throw Training Guide.

Common Mistakes:

• Not using the legs and hips to generate power
• Releasing the ball too early or too late
• Stepping over the throw line (resulting in a foul)
• Insufficient warm-up before attempting maximal throws
• Improper grip on the medicine ball