Andrew Pace
The basketball throw test is a fitness assessment that measures upper body strength and power. It is part of the Candidate Fitness Assessment (CFA) for the U.S. service academies, including the U.S. Air Force Academy, the U.S. Military Academy, and the U.S. Naval Academy. The test involves throwing a basketball as far as possible, either from a kneeling or seated position, using one or both hands. The distance from the starting point to where the ball lands is recorded, and the best result out of three throws is used as the final score. This test is not just for basketball players but can also be useful for athletes in other sports that require upper body power, such as netball, rowing, and tennis.
| Characteristics | Values |
|---|---|
| Purpose | To measure upper body strength and power |
| Equipment required | Basketball, wall, tape measure, mat (optional) |
| Pre-test | Explain the test procedure, perform screening of health risks and obtain informed consent, record basic information such as age, height, body weight, gender and test conditions |
| Procedure | The athlete sits with their back against a wall and legs extended or kneels with knees behind a line. The ball is pulled back against the chest and pushed or thrown as far forward as possible without rotating the torso or favoring one arm. |
| Scoring | The distance from the wall or start line to where the ball lands is recorded to the nearest centimeter or foot. The best result of three throws is used. |
| Target population | Suitable for any sport that requires upper body power, such as netball, rowing, and tennis |
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What You'll Learn
Seated Basketball Throw
The seated basketball throw is a simple test of upper body strength and power. It requires a basketball, a wall, and a tape measure. The aim is to throw the basketball as far as possible using both hands, while sitting with your back against a wall and legs extended in front of your body. This minimises the contribution of the torso, focusing the test on the power of the arms and chest.
Pre-Test
Before attempting the seated basketball throw, it is important to perform a standard warm-up, practising the ideal release angle. The weight of the ball should be checked and recorded. The test procedures should be explained to the participant, and a screening of health risks should be conducted. Informed consent should be obtained, and basic information such as age, height, body weight, gender, and test conditions should be recorded.
Procedure
The athlete sits on the floor with their back against a wall and legs fully extended in front of them. The basketball is held with both hands on either side, slightly behind the centre, and pulled back against the middle of the chest. The forearms should be parallel to the ground, with elbows up. The athlete then pushes the basketball as far forward as possible, without favouring one arm or rotating about the spine. The back must remain in contact with the wall.
Scoring
The distance from the wall to where the ball lands is measured and recorded to the nearest centimetre. The athlete has three attempts, and the best result of these three throws is used.
Variations
The seated basketball throw can be varied by using a heavier ball, such as a medicine ball. The weight of the ball will affect the results, so it should be chosen according to the age group or abilities of the participants. The test can also be performed without a wall, allowing the torso to be used to help propel the ball.
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Kneeling Basketball Throw
The Kneeling Basketball Throw is a fitness test designed to assess upper body strength and power. It requires a standard-sized basketball, a tape measure, and an optional mat to cushion the knees. The aim is to throw the basketball as far as possible using only one hand.
To perform the test, the subject kneels with their knees behind a line, maintaining contact with the ground. The non-throwing hand can be used to steady the ball, but only one hand is permitted for the throw, and no part of the body can cross the line. The test should be preceded by a warm-up routine, with practice throws to find the ideal release angle.
Three attempts are allowed, and the distance of each throw is recorded. The best result of the three throws is used as the final score. The measurement is taken from the start line to where the ball lands, recorded to the nearest foot or centimetre, depending on the testing guidelines.
The Kneeling Basketball Throw is part of the Candidate Fitness Assessment (CFA) for US service academies, including the US Air Force Academy, the US Military Academy, the US Merchant Marine Academy, and the US Naval Academy. It is an important indicator of fitness and preparation for these academies, and it takes more than a good arm to make a successful throw.
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Upper body strength
One way to test upper body strength is through the Basketball Throw Test (BTT). This test is simple and requires only a basketball, a wall, and a tape measure. The aim is to throw the basketball as far as possible, either using one or both hands, while maintaining specific body positions.
There are two common variations of the BTT: the seated basketball throw and the kneeling basketball throw. In the seated version, the participant sits with their back against a wall and throws the ball as far as they can using both hands. This minimizes the contribution of the torso, focusing the effort on the arms, shoulders, and chest. In the kneeling variation, the participant kneels on the ground and throws the ball as far as possible using only one hand. The knees must remain in contact with the ground, and no other body part can touch the floor on the throwing side.
The BTT has been shown to be an effective measure of upper-body muscular strength, particularly in adolescents and children. It offers several benefits, including low risk of injury, cost-effectiveness, and enjoyment for participants. Additionally, it can be easily administered in school settings without specialized equipment or highly qualified staff.
The weight of the ball used in the BTT can vary depending on the age group and abilities of the participants. Heavier balls, such as medicine balls, can be used for older or more advanced individuals, while lighter balls may be more suitable for younger participants. The distance thrown is recorded, and the best result out of three attempts is used as the final score.
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Pre-test procedures
The seated basketball throw test is a simple test of upper-body strength and power, requiring only a basketball, a wall, and a tape measure. The kneeling basketball throw test requires the same equipment, minus the wall.
Before the test, explain the test procedures to the subject and perform a screening of health risks. Obtain informed consent and prepare forms to record basic information such as age, height, body weight, gender, and test conditions.
Check and record the weight of the ball. It is important to note that the weight of the ball thrown will affect the results, so select a weight that is appropriate for the age group and abilities of the participants. For the seated test, a heavier ball, such as a medicine ball, can be used. For the kneeling test, a standard-sized basketball is used.
Perform a standard warm-up, with practice aiming for the ideal release angle. For the seated test, the athlete should sit on the floor with their back against a wall and their legs fully extended in front of them. The ball is held with the hands on the side and slightly behind the center, and pulled back against the middle of the chest. The forearms should be positioned parallel to the ground with elbows up. For the kneeling test, the subject kneels with knees behind a line. The ball is held in an overhand throwing motion and can be steadied with the non-throwing hand prior to throwing.
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Test scoring
The scoring of the basketball throw fitness test depends on the type of test being performed. Here are the scoring procedures for the different variations of the test:
Kneeling Basketball Throw Test
This test is part of the Candidate Fitness Assessment (CFA) for admission to the United States Service Academies, including the US Air Force Academy, US Military Academy, US Merchant Marine Academy, and US Naval Academy. The test measures the distance of a one-handed throw of a standard-sized basketball from a kneeling position.
Scoring:
- The distance from the start line to where the ball lands is recorded.
- The measurement is recorded to the nearest foot.
- The best result out of three throws is used as the final score.
- The US Air Force Academy's goal score is 69 feet or 19 meters for men and 42 feet or 13 meters for women.
Seated Basketball Throw Test
This test is part of the US Army Occupational Physical Assessment Test and can be performed with a standard basketball or a heavier medicine ball. The test measures the distance of a two-handed throw while seated on the floor with the back against a wall.
Scoring:
- The distance from the wall to where the ball lands is recorded.
- The measurement is recorded to the nearest centimeter.
- The best result out of three throws is used as the final score.
Practice and Improvement
When practicing for the basketball throw test, it is recommended to use a brick wall or similar structure to throw the basketball against and recover the rebound. This allows for short throws to improve throwing technique, grip, and accuracy. Additionally, it is important to test yourself periodically to record progress and adjust your practice routine if necessary.
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