This test is also called the medicine ball chest pass, and there is a similar test using a powerball: the Powerball Chest Launch (kneeling). The protocol described below was once used for the NHL pre-draft testing combine (using a 4 kg ball). The "Seated Power Throw" test, part of the US Army Occupational Physical Assessment Test (OPAT), is very similar but uses a 2 kg (4.4 pound) medicine ball.

What Does the Seated Medicine Ball Throw Measure?

The seated medicine ball throw measures upper body (arm) strength and explosive power. By keeping the back in contact with the wall, this test isolates the pushing power of the arms, chest, and shoulders while eliminating contributions from trunk rotation and leg drive. This makes it an excellent assessment of pure upper body explosiveness.

Research published in the Journal of Strength and Conditioning Research confirms the test has excellent reliability (ICC = 0.994) and moderate validity when correlated with explosive push-up performance (r = 0.64). The seated medicine ball throw has become a standard assessment tool for:

  • Military occupational fitness screening (US Army OPAT, UK Army)
  • Athletic talent identification and draft combine testing
  • Upper body power monitoring in rehabilitation settings
  • Physical education fitness assessments

How to Perform the Seated Medicine Ball Throw Test

Equipment required: Medicine ball (2-4 kg depending on protocol), wall, tape measure.

Pre-test preparation: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, and gender. Check and record the weight of the ball. Perform a standard warm-up with practice throws to establish optimal release angle (40-45 degrees). See more details of pre-test procedures.

Procedure:

  1. Sit on the floor with legs fully extended and feet approximately 60 cm (24 inches) apart
  2. Position your back flat against a wall (or yoga block against lower back for OPAT protocol)
  3. Hold the medicine ball with hands on the sides and slightly behind center, ball at chest level
  4. Position forearms parallel to the ground
  5. Throw the ball vigorously forward and upward at approximately 45 degrees
  6. Maintain back contact with the wall throughout the throw
  7. Measure the distance from the wall to where the ball first contacts the ground

Scoring: Record the distance to the nearest centimeter (or 10 cm for OPAT protocol). The best result of three throws is used as the final score.

Athlete performing seated medicine ball throw test against wall

Performance Standards and Normative Data

US Army OPAT Standards (2 kg Ball)

The US Army Occupational Physical Assessment Test uses the seated power throw to classify recruits into Military Occupational Specialties (MOS) based on physical demands:

Category Standard Distance (cm) Distance (ft/in) MOS Physical Demands
Black (Heavy) Pass ≥ 450 cm ≥ 14 ft 9 in Combat Arms, Infantry
Gray (Significant) Pass ≥ 400 cm ≥ 13 ft 1 in Field Artillery, Engineers
Gold (Moderate) Pass ≥ 350 cm ≥ 11 ft 6 in Cyber, Signal Corps
White Fail < 350 cm < 11 ft 6 in Does not meet minimum

Adolescent Norms (2 kg Ball - Utah Protocol)

Age Group Gender Average (m) 75th Percentile 90th Percentile
12-13 years Male 4.3 ± 0.7 4.8 m 5.2 m
12-13 years Female 3.4 ± 0.5 3.7 m 4.0 m
14-15 years Male 5.2 ± 0.8 5.7 m 6.3 m
14-15 years Female 3.7 ± 0.5 4.0 m 4.4 m

Adult and Athlete Norms

Population Ball Weight Average Distance Source
Division III Football Players 4 kg 7.78 m Ebben et al. (2007)
HS Track Athletes (Male) 2 kg 9.09 m Hori et al. (2018)
HS Track Athletes (Female) 2 kg 6.89 m Hori et al. (2018)
Older Adults (72 ± 5 years) 1.5-3 kg 2.5-4.0 m Harris et al. (2011)
Recreationally Trained Adults 4.5 kg 3.5-4.5 m Beckham et al. (2019)

Sport-Specific Applications

Ice Hockey

Once part of NHL Combine testing, assessing explosive pushing power needed for checking and board battles.

Military Fitness

US Army OPAT and UK Army recruit testing use this to predict occupational task performance.

Rowing & Paddling

Measures explosive pulling-converted-to-pushing power correlating with stroke power generation.

Tennis & Volleyball

Upper body explosive power essential for serving, spiking, and overhead strokes.

American Football

Correlates with blocking power and ability to shed blocks. Valuable for linemen assessment.

Combat Sports

Explosive pushing power for grappling, striking, and opponent control in wrestling, MMA, boxing.

Test Variations

Ball weight options: Medicine balls of 1-2 kg are commonly used for youth and older adult testing, while 4 kg balls are standard for athletic populations. The weight should be selected based on the abilities of participants being tested.

Protocol variations:

  • Wall-supported (standard): Back against wall isolates upper body power
  • Yoga block supported (OPAT): Block between lower back and wall for standardization
  • Unsupported sitting: Allows trunk contribution for greater distances
  • Overhead throw: Athlete faces opposite direction and throws backward overhead

See also the similar test using a basketball and the Powerball Chest Launch which tests upper body power from a kneeling position, allowing torso utilization.

Improving Your Seated Medicine Ball Throw

To improve upper body explosive power for this test, focus on these training strategies:

  • Medicine ball training: Practice chest passes, overhead throws, and rotational throws 2-3 times per week
  • Explosive push exercises: Plyometric push-ups, bench press throws, explosive dumbbell presses
  • Strength foundation: Build base strength with bench press, overhead press, and rows
  • Core stability: Strong core transfers force efficiently from trunk to arms
  • Technique refinement: Practice optimal 40-45 degree release angle

Research shows that 8-12 weeks of combined strength and plyometric training can improve seated medicine ball throw distance by 10-15% in trained individuals.

Advantages and Disadvantages

Advantages:

  • Easy and quick to perform for an individual
  • Minimal equipment required (medicine ball, wall, tape measure)
  • Highly reliable test (ICC > 0.95)
  • Isolates upper body power without leg contribution
  • Safe with low injury risk

Disadvantages:

  • Several people needed for smooth testing of large groups (marker, technique checker, ball retriever)
  • Release angle affects results and is difficult to standardize
  • Different ball weights make cross-study comparisons difficult
  • Floor surface can affect ball bounce and distance measurement

The Test in Action

Frequently Asked Questions

What is a good seated medicine ball throw distance?

For adults using a 2kg medicine ball, 4.5-5.5 meters is considered good for recreational athletes. Trained athletes typically achieve 5.5-7.0 meters, while elite athletes may exceed 7 meters. US Army OPAT requires 350-450cm (11.5-14.75 feet) depending on the physical demands of the MOS.

What size medicine ball should I use?

The US Army OPAT uses a 2kg (4.4 lb) ball. The NHL draft combine historically used a 4kg (8.8 lb) ball. For youth athletes ages 12-15, a 2kg ball is standard. Choose the weight that matches your comparison population or testing protocol.

How does this test measure upper body power?

By keeping the back against a wall, the test isolates upper body power by eliminating trunk rotation and leg drive. The distance thrown correlates directly with explosive pushing power of the pectoralis major, anterior deltoids, and triceps muscles.

What is the optimal throwing angle?

Research suggests throwing at approximately 40-45 degrees above horizontal achieves maximum distance. Athletes should practice this angle during warm-up throws before testing. An unrestricted launch angle typically results in greater distances than using targets or obstacles.

How many attempts should I take?

Standard protocols allow three maximum-effort attempts with 30-90 seconds rest between throws. The best result is recorded as the final score. Some protocols average the two best throws if there's more than 10% variation between attempts.

Can this test predict athletic performance?

Yes, the seated medicine ball throw has moderate to strong correlations with sport-specific tasks requiring explosive pushing power. It correlates with bench press power (r = 0.60-0.80) and has been validated for predicting combat-related task performance in military populations.

How reliable is this test?

The seated medicine ball throw demonstrates excellent test-retest reliability with ICC values of 0.95-0.99 across multiple studies. This makes it suitable for tracking changes in upper body power over time and comparing athletes within and between testing sessions.

Similar Tests

Related Pages

References

  1. Harris, C., Wattles, A.P., DeBeliso, M., Sevene-Adams, P.G., Berning, J.M., & Adams, K.J. (2011). "The seated medicine ball throw as a test of upper body power in older adults." Journal of Strength and Conditioning Research, 25(8), 2344-2348.
  2. Beckham, G., Lish, S., Keebler, L., Longaker, C., Disney, C., DeBeliso, M., & Adams, K.J. (2019). "The Reliability of the Seated Medicine Ball Throw for Distance." Journal of Physical Activity Research, 4(2), 131-136.
  3. US Army. (2017). "Army implements new fitness standards for recruits and MOS transfers." Army News Service.
  4. Debeliso, M., et al. (2022). "Establishing Normative Reference Values for the Utah Seated Medicine Ball Throw Protocol in Adolescents." The Sport Journal.
  5. Stockbrugger, B.A., & Haennel, R.G. (2003). "Contributing factors to performance of a medicine ball explosive power test." Journal of Strength and Conditioning Research, 17(4), 768-774.
  6. Ebben, W.P., Hintz, M.J., & Simenz, C.J. (2007). "Strength and conditioning practices of Major League Baseball strength and conditioning coaches." Journal of Strength and Conditioning Research, 21(4), 1012-1015.
  7. RAND Corporation. (2023). "Setting Higher Close Combat Standards for the Army." RAND Research Reports.
  8. Stockbrugger, B.A., & Haennel, R.G. (2001). "Validity and reliability of a medicine ball explosive power test." Journal of Strength and Conditioning Research, 15(4), 431-438.