Stand with legs comfortably spread apart. Hold medicine ball (approximately 2 percent of body weight) with both hands as if performing a basketball chest pass.
Throw medicine ball as far as possible straight forward using a two-handed chest pass.
Measure distance from front of feet to spot where back of ball hits floor. Also take note of throwing form and coordination.
Leaning forward is permissible in attempt to throw the ball as far as possible. Stepping forward is not permitted. Although the goal should be to throw the ball straight forward, do not penalize if ball goes slightly off to the side. Right and left arm throws with bodily rotation may also be measured. A difference of no greater than 15 percent should be noted between right and left sides.
- Bottom up transition
- Throwing coordination
- Dynamic stability