Читать книгу ACFT For Dummies - Angela Papple Johnston - Страница 40

The Standing Power Throw represents your ability to execute quick, explosive movements that you may use to move equipment or people. You use a 10-pound medicine ball for this test event, which works muscles in your legs, core, shoulders, and back. Figure 2-2 shows which muscles you use for the SPT.

The STP requires you to hold the medicine ball at hip level while you’re standing with your heels at the starting line. You can prepare to throw while flexing at your trunk, knees, and hips while you lower the ball between your legs. Figure 2-3 shows the STP from start to finish.

You get two chances to show your stuff on the STP. You grasp the ball, lower it between your legs (like a kid at a bowling alley), and use your reserves of explosive power to throw it over your head and behind your back.

Drive your entire movement with power from your quadriceps. Get into a deep squat and explode upward and backward. If you only use your arms, you run the risk of sending the ball straight into the ground behind you.

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FIGURE 2-2: Muscles used in the Standing Power Throw.

You can’t put your heels on or over the starting line during the STP, but your feet can leave the ground when you throw. If your feet touch the line (even when you land), your grader gives you a raw score of 0.0 meters, and it counts as your first shot. If you fault on your second attempt by stepping on or over the line, you get another raw score of 0.0 meters. In that case, you get one final attempt — only because your first two were faults — and if you fault again, your event is terminated as a failure. (If you have a valid score on either the first or second throw, you don’t get that third attempt.)

If you accidentally throw your medicine ball into another lane, the distance of your throw stops where the other lane begins. For example, if you throw the ball to the right and it crosses the line at 6 meters, even if it lands at 10 meters, it’s scored as a 6-meter throw.

You only get two attempts at the STP, which means you have to throw your best each time — without throwing out your back. Training is essential for the STP, and not just by throwing a medicine ball behind your head. Check out Chapter 8 for exercises that improve your performance on this event.

The scores you need to pass based on your physical demand category, which I cover in Chapter 4, are 4.5 meters for 60 points, 6.5 meters for 65 points, and 8 meters for 70 points. Toss that bad boy 12.5 meters to get a perfect 100.

Zack McCrory

FIGURE 2-3: The Standing Power Throw.