Exercises To Improve Standing Power Throw – ACFT

Understanding the Standing Power Throw in the ACFT

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Exercises To Improve Standing Power Throw Understanding the Standing Power Throw in the ACFT is one of the six events that make up the Army Combat Fitness Test (ACFT). The purpose of this event is to measure a soldier’s explosive power by throwing a 10-pound medicine ball as far as possible from a standing position.

To understand the Standing Power Throw, it’s important to know the proper technique. The ball should be held at chest height with both hands, and the feet should be shoulder-width apart. The soldier should then rapidly step forward with one foot while simultaneously pushing the ball forward with both hands. The goal is to generate as much power as possible in the throw.

Developing your Standing Power Throw requires building explosive power in the lower body and developing upper body strength. Exercises such as jumps, squats, and lunges can help increase lower body power, while medicine ball throws and chest presses can help build upper body strength.

It’s also important to practice the Standing Power Throw technique regularly to improve accuracy and consistency. Incorporating this event into your regular training routine can help you prepare for the ACFT and improve your overall physical fitness.

Importance of Power and Explosiveness in the Standing Power Throw

The Standing Power Throw (SPT) is an important aspect of the Army Combat Fitness Test (ACFT) and assesses an individual’s explosive power. The SPT necessitates a mixture of muscle, coordination, and strength to hurl a medicine ball as far as reachable from a stationary position. The distance of the toss reflects an individual’s power and explosiveness accurately.

In the SPT, power and explosiveness are crucial as they establish the energy produced during the throw. The further an individual can produce power, the farther the ball will go. Explosiveness, conversely, is the capacity to produce the maximum force in the least amount of time. In the SPT, explosiveness is crucial as a fast and explosive motion is needed to produce maximum power during the throw.

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Enhancing power and explosiveness can be accomplished using different exercises like plyometric exercises, Olympic lifts, and resistance training. Plyometric exercises like box jumps, jump squats, and medicine ball slams can enhance the ability to create power swiftly. Olympic lifts like snatches and clean and jerks can also enhance power and explosiveness by instructing the body to generate maximal force in a concise time.

Resistance training, such as squats and deadlifts, can enhance overall strength, which is a significant aspect of power and explosiveness. A powerful lower body and core are necessary to generate maximal force during the throw.

To sum up, power and explosiveness are essential in the Standing Power Throw as they establish the energy produced during the throw. Improving power and explosiveness can be accomplished using a mixture of plyometric exercises, Olympic lifts, and resistance training. By blending these exercises into a training program, individuals can boost their SPT performance and overall athletic performance.

Exercises to Improve Lower Body Strength for the Standing Power Throw


The Standing Power Throw is a challenging task that necessitates significant lower body strength. To improve your performance in this workout, you need to concentrate on developing your lower body muscles. Here are some exercises that may assist you in increasing your lower body strength for the Standing Power Throw:

1. Squats: Squats are one of the best workouts for enhancing lower body strength. They work your glutes, quads, and hamstrings. To do a squat, stand with your feet shoulder-width apart, and your toes pointing slightly outward. Bend your knees and lower your hips until your thighs are parallel to the ground. Then, push through your heels to stand back up.

2. Lunges: Lunges are another excellent exercise for enhancing lower body strength. They work your glutes, quads, and hamstrings. To do a lunge, step forward with one foot and lower your hips until your front thigh is parallel to the ground. Then, push through your front heel to stand back up.

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3. Step-ups: Step-ups are a fantastic exercise for enhancing lower body strength and improving balance. To do a step-up, stand in front of a bench or step. Step onto the bench with one foot and push through your heel to stand up on the bench. Then, step back down and repeat with the other foot.

4. Deadlifts: Deadlifts are an excellent exercise for enhancing lower body strength and improving posture. To do a deadlift, stand with your feet shoulder-width apart and your toes pointing forward. Bend your knees and lower your hips until your hands can reach the barbell on the ground. Then, stand up, keeping your back straight and your core engaged.

Incorporate these exercises into your workout routine to enhance your lower body strength for the Standing Power Throw. Remember to begin with lighter weights and gradually increase the weight as you get stronger.

Drills to Enhance Upper Body Power for the Standing Power Throw

The Standing Power Throw (SPT) is a test of upper body power that requires explosive strength to throw a 10-pound medicine ball as far as possible. To ameliorate your SPT performance, here are some drills that can augment your upper body power:

1. Overhead Medicine Ball Throws: This drill involves standing with your feet shoulder-width apart and holding a medicine ball with both hands overhead. From this position, forcefully throw the ball forward as far as possible. Catch the ball and repeat for several reps.

2. Plyometric Push-Ups: This drill is a more advanced version of the traditional push-up. Start in a push-up position and lower your body to the floor. Then, explosively push yourself up so that your hands leave the ground. Land softly and repeat for several reps.

3. Medicine Ball Chest Pass: This drill involves standing with your feet shoulder-width apart and holding a medicine ball with both hands at chest level. From this position, forcefully throw the ball forward as far as possible. Catch the ball and repeat for several reps.

4. Resistance Band Rows: This drill targets your back muscles, which are crucial for the throwing motion. Attach a resistance band to a sturdy object and hold the other end in one hand. Stand facing the object and pull the band towards your chest, keeping your elbow close to your body. Repeat for several reps and switch sides.

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5. Cable Woodchops: This drill targets your core and rotational power, which are essential for generating force in the SPT. Attach a cable machine handle to a high position and stand perpendicular to the machine. With both hands, pull the handle down and across your body in a chopping motion. Repeat for several reps and switch sides.

Incorporate these drills into your training routine to enhance your upper body power for the Standing Power Throw. Remember to concentrate on explosiveness and proper form to see the best results.

Tips for Proper Technique and Form in the Standing Power Throw

Exercises, To, Improve, Standing, Power, Throw, Tips, for, Proper, Technique, and, Form, in, the, Standing, Power, Throw, are crucial for performing the throw efficiently and effectively. Here are some recommendations to ensure that you are using the correct form:

1. Start with a stable stance: Begin by standing with your feet shoulder-width apart, toes pointing forward, and your weight evenly distributed on both feet.

2. Grip the ball correctly: Hold the ball with both hands, with your fingers spread wide apart and your thumbs pointing forward.

3. Load the ball: Bring the ball back behind your head, keeping your elbows close to your body, and your eyes focused on the target.

4. Explosive hip and leg drive: As you begin to throw the ball, use your hips and legs to generate power. Drive your hips forward, transfer your weight onto your front foot, and push off the ground with your back foot.

5. Use your arms: As your hips and legs drive forward, use your arms to follow through with the throw. Keep your elbows close to your body, and release the ball at the highest point of the throw.

6. Maintain balance: After releasing the ball, make sure to maintain your balance. Land on your front foot and keep your back foot slightly off the ground.

7. Practice, practice, practice: The Standing Power Throw necessitates a lot of practice to master. Keep working on your technique and form, and gradually increase the weight of the ball as your strength improves.

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ACFT Calculator: Score,Chart