Kneeling Powerball Toss
The Kneeling Power Ball Toss test mimics the pressing and pushing demands of an athlete-on-athlete sport, like football.
TEST PROTOCOLSKneel down with your back erect, chest facing the throwing corridor, thighs parallel, and both knees atop the foam (agility) pad, aligned to the launch line but not crossing the line.
NOTE: Your Coach, Trainer or Test Administrator must check for correct foot placement. The top of your forefeet (laces) should be feet to the ground. Planting toes perpendicular to the ground, can be used to brace your lower body and will propel the ball forward. This foot placement is a violation that will result in a disqualified toss.
Grasp a 3kg medicine ball at its sides with both hands.
In a coordinated motion, lower the ball back to your chest as you sit with your hips moving back toward your heels. This is the loading position.
Explode forward, releasing the ball with both hands simultaneously as if you're executing a basketball chest pass using a release angle of roughly 30' to 40' above ground level.
Finish releasing the ball with arms fully extended and high, palms outward to the landing area.
Following through with your torso and hands landing over the line is acceptable and to be expected if you properly execute this test. However, your knees should not be lurching forward off the foam pad and leading or propelling the rest of your body. The lower-legs are only involved as a static base for heaving the ball, not for propelling it.
DISQUALIFICATIONSIndividual throws are disqualified and not counted if:
You kneel beyond or extend your knee(s) beyond the launch line prior to release of the power ball.
You raise one or both of your knees off the ground before or during release of the power ball.
For legal throws, the ball should be held chest high and your elbows should be up and extended from your sides, not drooping down.
You rotate your torso and/or throw the ball favoring one hand (like a shot put) instead of executing a coordinated two-handed release.
You bend your feet so your toes are perpendicular to ground or planted for bracing against ground during throw. This incorrect foot position is a violation, and can result in your lurching forward at the knees, off of the pad.
Note: You will be warned after your first disqualification and allowed to redo your throw. Any additional throws in which you do not execute the throw as instructed by Test Administrator, will result in a DQ with NO opportunity to redo.