The Med Ball Throw Test assesses upper-body explosive power by measuring how far a client can throw a medicine ball from a standardised position.
A client may have good pressing strength but still lack explosive upper-body power. The Med Ball Throw Test provides a practical field measure of power output using simple equipment.
Test name: Med Ball Throw
Also known as: Seated medicine ball chest pass
Purpose: Assess upper-body power
What it assesses: Explosive chest-pass distance
Equipment: Medicine ball, wall or stable chair, tape measure
Key finding: Throw distance
Best used with: CKCUEST, grip strength, shoulder strength testing
Key limitation: Ball mass, trunk position and technique strongly affect results
The MAT article describes the client seated with back against a wall or stable chair, legs straight out, performing a chest pass with a medicine ball and measuring throw distance.
It assesses upper-body power and can track progress in athletes, tactical populations and general fitness clients.
It measures medicine ball throw distance, reflecting upper-body explosive power. If seated with the back supported, it reduces lower-body contribution.
Athletes, tactical clients, upper-limb rehabilitation clients cleared for throwing, and strength and conditioning settings.
Medicine ball of known mass
Wall or stable chair
Tape measure
Open safe area
Measurz or MAT
Choose and record medicine ball mass.
Seat the client with back against wall or stable chair.
Legs are extended or positioned according to protocol.
The client holds the medicine ball at chest height.
Cue a maximal chest pass straight forward.
Measure from the start point to the first landing point.
Repeat 2–4 attempts.
Record the best distance.
The score is throw distance. Greater distance generally suggests better upper-body power, but results depend heavily on ball mass and technique.
The MAT article lists example values from selected studies, but norms vary by ball mass, position, sex, age and sport. Use matched references only.
Reliability depends on medicine ball mass, seated position, trunk restraint, measurement method and familiarisation.
Common errors include changing ball mass, allowing trunk flexion if not permitted, measuring bounce instead of first contact and inconsistent release position.
Use the Med Ball Throw to monitor upper-body power and training response.
Record ball mass, position, throw distance, trial number, best result, pain, technique notes and symptoms.
Upper-body explosive power.
A seated supported position reduces lower-body contribution.
Ball mass, posture, release position and measurement method.
The Med Ball Throw assesses upper-body power.
Ball mass and posture must be consistent.
Measure to first landing point.
Record technique and pain in Measurz.
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.
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.
