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Medicine Ball - Procedures

This document provides instructions for performing a seated medicine ball throw exercise to test upper body power. The instructions specify that the exercise is performed while sitting with your back against a wall, holding a medicine ball and throwing it as far as possible while keeping your back on the wall. The exercise should be performed 3 times and the best distance thrown in meters should be recorded. Ratings are provided to evaluate performance levels for the seated medicine ball throw.

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DanielBC
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2K views1 page

Medicine Ball - Procedures

This document provides instructions for performing a seated medicine ball throw exercise to test upper body power. The instructions specify that the exercise is performed while sitting with your back against a wall, holding a medicine ball and throwing it as far as possible while keeping your back on the wall. The exercise should be performed 3 times and the best distance thrown in meters should be recorded. Ratings are provided to evaluate performance levels for the seated medicine ball throw.

Uploaded by

DanielBC
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

SEATED MEDICINE BALL THROW

(Upper  Body  Power)  


 
1. Sit  on  the  floor  with  your  back  against  the  wall,  facing  the  area  to  which  the  
medicine  ball  is  to  be  thrown.  

2. Extend  your  legs  out  in  front  of  you  and  place  your  feet  slightly  apart  for  
balance.  

3. Hold  the  ball  with  your  hands  on  the  side  and  slightly  behind  the  center.  

4. Bring  the  ball  back  to  the  chest  and  throw  the  ball  out  as  far  as  possible.  

5. During  the  throw,  your  back  should  remain  in  contact  with  the  wall  the  
entire  time.  
Medicine   BOYS  /  
6. Perform  the  exercise  3  times.   RATING   Ball   GIRLS  
Excellent       5.76  +  
7. Record  your  best  result  in  meters.   Good       5.00  -­‐  5.75  
Average       4.25  -­‐  5.00  
  Below  
Average       3.50  -­‐  4.24  
Poor       0.00  -­‐  3.49  
           
Girls  4lbs            
boys  6lbs          

 
 

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