Amanda Knapp
The Candidate Fitness Assessment (CFA) is a test of strength, agility, speed, and endurance that is used as an admissions requirement for the U.S. Air Force Academy, the U.S. Military Academy, the U.S. Merchant Marine Academy, and the U.S. Naval Academy. The CFA consists of six events, one of which is the basketball throw, which is designed to test upper-body strength and power. The aim of the basketball throw is to throw a basketball as far as possible, either using one or both hands, and the distance from the start line to where the ball lands is recorded as the score.
| Characteristics | Values |
|---|---|
| Purpose | To measure upper body strength and power, shoulder girdle power, total coordination/balance, and endurance |
| Equipment | Basketball, wall, tape measure, clipboard, writing instrument |
| Pre-test | Explain procedures, screen for health risks, obtain informed consent, record basic information such as age, height, body weight, gender, and test conditions |
| Procedure | Athlete sits with back against a wall, legs extended, and throws basketball as far as possible without favouring one arm or rotating the spine. The distance is measured to the nearest centimetre or foot, and the best result of three throws is used. |
| Scoring | The distance from the wall to where the ball lands is recorded. The best result out of three throws is used as the final score. |
| Target Population | Suitable for sports that require upper body power, such as netball, rowing, and tennis |
| Variations | Heavier balls like medicine balls or powerballs can be used, or a one-handed throw from a kneeling position |
| Test Variations | Beep Test, Heart Rate Recovery Test, Shuttle Run Test |
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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 a basketball as far as possible using both hands while sitting with your back against a wall and legs extended in front of you. This minimizes the contribution of the torso, focusing the test on the power of the arms, shoulders, and chest.
Pre-Test
Before the test, the weight of the ball should be checked and recorded. A standard warm-up can be performed, with practice to find the ideal release angle. The test procedures should be explained to the subject, and a screening of health risks should be conducted. Informed consent should be obtained, and forms should be prepared to record basic information such as age, height, body weight, gender, and test conditions.
Procedure
The athlete sits on the floor with their back against a wall and legs fully extended in front of their body. The ball is held with the hands on either side, slightly behind the center, and pulled back against the middle of the chest. The forearms are positioned parallel to the ground, with elbows up. The athlete then pushes the basketball as far forward as possible while maintaining contact with the wall. It is important that they do not favor one arm or rotate about the spine. The distance thrown is recorded for three attempts, and the best result is used for the final score. The measurement is recorded to the nearest centimeter.
Variations
The seated basketball throw can be performed with a heavier ball, such as a medicine ball, or with a powerball. The weight of the ball can be varied depending on the age group or abilities of the participants. The test can also be performed without a wall, allowing the use of the torso to help propel the ball.
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Kneeling Basketball Throw
The Kneeling Basketball Throw is a fitness test designed to measure upper body strength and power. It is a simple test that requires only a standard basketball and a tape measure. The aim is to throw the basketball as far as possible using a one-handed throw technique while kneeling.
Procedure
The subject kneels with their knees behind a line, keeping their knees in contact with the ground. A mat, no thicker than 1 inch, can be used to cushion the knees. The ball is held in one hand and thrown with an overhand throwing motion. The non-throwing hand can be used to steady the ball before releasing it, but only one hand may be used to throw, and no part of the body can cross the line.
Scoring
The distance from the start line to where the ball lands is recorded. The measurement is taken to the nearest foot or centimetre, depending on the system of measurement used. The best result out of three throws is used as the final score.
Variations
The weight and size of the ball can be varied to cater to different age groups or abilities. A heavier ball, such as a medicine ball, can be used to increase the challenge, while a lighter ball, such as a softball or baseball, can be used for a less demanding test. The test can also be adapted for other sports that require upper body power, such as netball, rowing, and tennis.
Preparation
It is important to warm up before attempting the test, and to practice the throwing technique. It is recommended to aim for an ideal ball release angle to maximize distance.
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Upper Body Strength
There are several tests designed to measure upper body strength and power. One such test is the seated basketball throw, which requires a basketball, a wall, and a tape measure. The aim is to throw the basketball as far as possible using both hands while keeping the back in contact with the wall to minimise the contribution of the torso. This test measures the strength and explosive power of the arms, shoulders, and chest.
Another variation is the kneeling basketball throw, which is performed from a kneeling position using only one hand. This test also measures upper body strength and power but from a different angle and with a different technique.
The bench press is another widely used exercise to test upper body strength, commonly used in high school strength programs. However, some experts believe it is less effective for athletes as it fails to measure power, which is a critical skill for success in sports.
The med ball throw, on the other hand, is considered superior by some as it measures explosive power, even though it uses a lightweight ball. This test can be performed from a seated or kneeling position and is a great way to measure progress before and after a training program.
These tests can be used to assess upper body strength and power, providing valuable insights for athletes and coaches to improve performance and design effective training programs.
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Core Strength
To improve core strength, you can perform bracing exercises such as planks, hollow holds, and dynamic stability exercises. For example, you can start in a front plank position and then raise your leg while bracing and engaging your hip. This is an example of dynamic stability, where you are moving and stabilizing simultaneously. Side plank exercises are another great option, where you position your elbow directly under your shoulder, stabilize, and then move through your hip to maintain stability.
Additionally, anti-rotation exercises with bands and Swiss balls can improve core strength and stability. These exercises can be performed on unstable surfaces to achieve even better results.
By incorporating core training into your fitness regimen, you will be able to improve your performance on the court and become a more well-rounded and durable player.
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Scoring and Measurement
The basketball throw test is a fitness assessment that measures upper body strength and power. The aim is to throw a basketball as far as possible, using either one or two hands, from a seated or kneeling position. The distance from the start line to where the ball lands is recorded as the score. This measurement is taken to the nearest foot or centimetre, depending on the test. The best result out of three throws is used as the final score.
For the US Air Force Academy, the goal score is 69 feet or 19 meters for men, and 42 feet or 13 meters for women. The weight of the ball can vary, with heavier balls like medicine balls being used for certain age groups or ability levels. The seated variation of the test minimises the contribution of the torso by requiring the athlete to keep their back against a wall. This ensures that only the upper body (arms, shoulders, and chest) is measured.
The Candidate Fitness Assessment (CFA) is a six-event test that includes the basketball throw. It measures muscular strength and endurance, cardio-respiratory endurance, and motor fitness. The CFA is used in the admissions process for various US service academies, including the US Air Force Academy, the US Military Academy, and the US Naval Academy. It is important to prepare in advance for this test by familiarising oneself with the events and practicing each exercise to improve performance.
In addition to the basketball throw, other tests for basketball players include the Beep Test, which monitors aerobic fitness and is useful for a sport with brief rest periods, and the Heart Rate Recovery test, which measures an athlete's ability to recover between exercises.
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Frequently asked questions
The basketball throw test is a fitness test designed to measure upper body strength and power. It requires a basketball, a tape measure, and sometimes a wall. The aim is to throw a basketball as far as possible, either using one hand from a kneeling position or using both hands while seated with your back against a wall.
The distance from the start line to where the ball lands is recorded to the nearest foot or centimetre, depending on the test. The best result out of three throws is used as your score.
It is recommended to prepare early and practice throwing a basketball from your knees to improve your throwing technique, grip, and strength. You can also use other exercises and practice throwing in an open area to improve your distance. Additionally, you should warm up before taking the test.
