Kristian Ferrell
The kneeling basketball throw is a test of upper-body strength, power, coordination, and balance. It is often used as a fitness assessment for athletes and military candidates. The test involves kneeling behind a line and throwing a basketball as far as possible with one hand, while keeping the knees in contact with the ground. The distance of the throw is then measured and recorded. This test is not only for basketballers but can be useful for any sport that requires upper-body strength and power, such as netball, rowing, and tennis.
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What You'll Learn
- The kneeling basketball throw is a test of core strength and athletic potential
- The test: keep knees parallel to and behind the throwing line, throw as far as possible
- Use the non-throwing hand to steady the ball, but don't touch the floor beyond the line
- The angle of the throw is important for achieving maximum distance
- Exercises to assist: power medicine ball kneeling basketball throws, light shoulder workouts
The kneeling basketball throw is a test of core strength and athletic potential
The kneeling basketball throw is a simple test of core strength and athletic potential. It is a test of upper body strength and power, requiring only a standard basketball and a tape measure. The aim is to throw the basketball as far as possible using only one hand, with the thrower starting from a kneeling position. The knees must remain in contact with the ground, and no part of the body can cross the starting line. The distance of the throw is then measured and recorded. This test is used by several US service academies as part of their Candidate Fitness Assessment (CFA).
The CFA is a six-event assessment that is used to evaluate the fitness of candidates. Four out of the five academies require the CFA: the US Air Force Academy, the US Military Academy, the US Merchant Marine Academy, and the US Naval Academy. The kneeling basketball throw is one of the more unusual components of the CFA. It is an important indicator of fitness and a test that takes more than a good arm to perform well in.
The test is simple to perform and quick for an individual. However, several people are needed to conduct the test smoothly: one to mark results, another to check for correct technique, and another to collect and return the balls. The angle at which the ball is thrown is also important, and it is recommended that the subject is informed about the optimal angle for maximal distance. The size and weight of the ball can also affect the results, so this should be considered when testing different age groups or abilities.
The kneeling basketball throw is a good way to test core strength and athletic potential, and it is a useful indicator of upper body strength and power. It is a simple test that can be easily performed and is a good way to measure athletic ability.
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The test: keep knees parallel to and behind the throwing line, throw as far as possible
The kneeling basketball throw is a simple test of upper body strength and power. It is used as a fitness indicator for the US service academies, such as the US Air Force Academy. The test is also used to measure one's ability to generate shoulder girdle power and total coordination and balance in a stationary position.
To perform the test, the candidate must kneel with their knees behind a line, keeping them parallel to and behind the throwing line and on the floor during the throw. A 1-inch mat can be used to cushion the knees. The non-throwing hand may be used to steady the ball prior to throwing, but only one hand may be used to throw the ball (either hand can be used). No part of the body can touch the other side of the line, and the knees must stay in contact with the ground.
The candidate then throws the ball with an overhand throwing motion, using one hand, as far as possible. Three attempts are allowed, and the best distance thrown is recorded. The distance from the start line to where the ball lands is measured, and the best result of the three throws is used as the final score.
To improve your score, you can try exercises such as power medicine ball kneeling basketball throws, chest, back, and shoulder strength workouts, and dynamic warm-up routines.
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Use the non-throwing hand to steady the ball, but don't touch the floor beyond the line
The non-throwing hand is used to steady the basketball before throwing it. This is allowed in the rules of the kneeling basketball throw test. However, it is important to note that only one hand can be used to throw the ball, and it is against the rules to touch the floor beyond the baseline with any part of your body until the basketball has landed.
The non-throwing hand is crucial for balance and coordination, and it helps to steady the ball and ensure an accurate throw. The thrower must keep their knees parallel to and behind the throwing line and on the floor during the throw. A 1-inch mat can be used to cushion the knees, and the thrower is allowed three attempts in a 2-minute time period.
The scorer will note the event start time and measure the distance of each throw using a tape measure. The scorer will then record the event score for each trial to the nearest foot. The best result of the three throws is used as the final score.
The kneeling basketball throw is a test of upper body strength and power, and it is important to warm up before attempting the throw. This can include exercises such as jumping jacks, arm circles, and arm crossovers.
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The angle of the throw is important for achieving maximum distance
To achieve this optimal angle, start by keeping your knees parallel to and behind the throwing line, with a mat to cushion your knees if needed. Use your non-throwing hand to steady the ball before releasing it with an overhand throwing motion. Ensure that your knees remain in contact with the ground throughout the throw.
The key to maximising distance is to utilise the twisting motion of your torso, which provides more power than just throwing with your arm. This means that the angle at which you throw the ball is crucial. A flat throw, for example, will not make use of this twisting motion and will result in less distance.
Practising throwing the ball from your knees at a 45-degree angle will help you improve your technique and increase the distance of your throws over time. It's important to note that the size and weight of the ball can also affect the results, so be sure to use a regulation basketball to get the most accurate measurements.
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Exercises to assist: power medicine ball kneeling basketball throws, light shoulder workouts
Kneeling basketball throws are a great way to test and improve your upper body strength and power. This exercise is not just for basketballers but can be beneficial for any sport that requires upper body power, such as netball, rowing, and tennis.
Medicine Ball Exercises to Assist with Kneeling Basketball Throws
Half-Kneeling Rotational Throw
This exercise can be performed with a medicine ball or a basketball. Start by placing yourself side-on to a wall, with your foot closest to the wall flat on the ground, and your back knee slightly lowered. Holding the ball with both hands, bring it towards your outside hip, then throw it underhanded, rotating and throwing it into the wall as hard as you can. Make sure to keep your back flat and abs engaged as you throw, and engage your glutes to maintain balance.
Overhead Throw
This exercise works your lats, triceps, and core. Stand facing a wall, holding a medicine ball in both hands. Step back so that you have to throw the ball powerfully, but not so far back that it doesn't reach the wall. Extend your arms up and back overhead, with a slight bend in your elbows, then throw the ball towards the wall, stepping forward with one foot to propel the ball harder.
Chest Pass and Shuffle
This is a great full-body exercise that works your chest, shoulders, triceps, legs, and core. Hold a medicine ball in both hands at your chest, facing a wall. You want to be close enough to the wall that the ball will bounce back to you. Throw the ball out from your chest towards the wall, and begin to shuffle laterally. This exercise can also be performed slowly with a light ball to work on endurance.
Light Shoulder Workouts
Rotational Passes
This exercise requires a partner or a wall. Get into a kneeling position and hold the medicine ball in front of your body at waist height. Draw the ball away from the direction of your throw, rotating your shoulders relative to your hips to pre-stretch your core muscles. Throw the ball powerfully across your body, following through with your arms and shoulders. If you are using a partner, they should stand behind you to receive the pass, then throw it back to you, adding momentum for the countermovement to the opposite side. This exercise can also be performed with a lighter medicine ball for easier passes.
Downward Slam Throw
This dynamic exercise targets the musculature required for powerful swimming strokes and throwing or grappling movements in sports. It begins with the core musculature and is delivered by the arms. Start by standing tall with your feet hip-width apart and holding the medicine ball directly overhead with your arms fully extended. Bend forward at the waist, then drive the ball down to the floor, targeting a spot at least 12 inches away from your feet. Repeat this methodically, without rushing.
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Frequently asked questions
The kneeling basketball throw test is a simple test of upper body strength and power. It measures the ability to generate shoulder girdle power and total coordination/balance in a stationary position.
The rules are as follows:
- The candidate must kneel with their knees parallel to and behind the baseline, keeping their knees on the floor during the event.
- A 1-inch mat can be used to cushion the knees.
- The candidate may use their non-throwing hand to steady the ball, but only one hand may be used to throw the ball.
- The candidate must not touch the floor beyond the baseline with any part of their body until the basketball has landed.
- The best distance thrown is recorded, with the distance measured from the start line to where the ball lands.
To improve your score, it is important to practice and establish a consistent routine. You can also try dynamic warm-up exercises such as jumping jacks, arm circles, and arm crossovers to improve your throwing technique and distance.
The test can be varied by using different sizes and weights of balls, such as a softball, baseball, or powerball. The angle at which the ball is thrown can also be adjusted to optimize distance.
The scorer will note the event start time and extend a tape measure along the expected path of the ball. The point of impact is marked for all three trials, and the distance from the marked point to the baseline is measured and recorded to the nearest foot.
