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Standing Power Throw | ACFT Ball Throw 2024

Standing Power Throw
ACFT Standing Power Throw

ACFT Standing Power Throw is an event in the new army fitness test, ACFT, that assesses a soldier’s upper body strength and power.

The Standing Power Throw Exercise in ACFT is the second event of the test.

It represents your ability to move people and equipment quickly and explosively.

This test often uses a 10-pound medicine ball to work your leg, core, shoulder, and back muscles.

The soldier is required to throw a medicine ball (10 pounds) as far as possible; more points will be awarded for the furthest throw depending on the age and gender of the soldier.

Think about the standing power throw like a keg toss. You take a 10-pound medicine ball and heave it backward over your head, trying to achieve maximum distance. Distance is measured when the ball makes the first impact on the field.

On the moderate effort scale of physical exertion jobs, the minimum to pass this test will be 4.5 meters standing power throw distance achieved. In the significant effort job category, it will be 6.5 meters. And on the heavy or infantry job scale, it might be higher.

And even though we attribute different effort levels to various jobs in the army, PAM 611 21, another army reference for you guys, still needs to delineate what jobs fall into what efforts for PT.

So we can guess that the heaviest level in this event will be a maximum of 12.5 meters and a minimum of eight meters in your power throw.

The Standing Power Throw is designed to promote explosive power. So when you think about how to apply this power in your daily duties, think about throwing stuff into the back of a deuce or over an obstacle, racks, and boxes of MREs.

Refer to the acft standards chart to get a comprehensive view of all the standards. Below are the minimum ACFT Standing Power Throw requirements to pass this event:

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ACFT Standing Power Throw Standards

The following are the 2024 ACFT Standing Power Throw standards for both male and female soldiers in various age groups:

Female Standing Power Throw Standards

Age RangeMaximum Points (100)Minimum Points (60)
17-218.4 m3.9 m
22-268.5 m4.0 m
27-318.7 m4.2 m
32-368.6 m4.1 m
37-418.2 m4.1 m
42-468.1 m3.9 m
47-517.8 m3.7 m
52-567.4 m3.5 m
57-616.6 m3.4 m
Over 626.6 m3.4 m

Female Standing Power Throw Standards

Male Standing Power Throw Standards

Age RangeMaximum Points (100)Minimum Points (60)
17-2112.66.0
22-2613.06.3
27-3113.16.5
32-3612.96.5
37-4112.86.4
42-4612.36.2
47-5111.66.0
52-5610.65.7
57-619.95.3
Over 629.04.9

Male Standing Power Throw Standards

Other important ACFT Standards include the following:

How To Do A Standing Power Throw

The perfect trajectory is going to be about a 45-degree angle. So when you let this ball go, it will almost feel like your ball is traveling up, but it’s not.

So the soldier will grab his ball and stand wide enough to swing it between his legs for preparatory movements.

And then, he will explicitly open the hip, open the chest, extend the arms, and let go of the ball.

When training to improve your standing power throw, it’s important to incorporate exercises like explosive hip-hinging movements such as box jumps, big kettlebell swings, deadlifts, etc.

ACFT: Best Standing Power Throw Technique

Standing power throw, throw release point. 

When you launch the ball on your throw, you want the ball to travel at a 45-degree angle. But if you wait too long to release the ball (above your head), the ball will go straight back. 

It will only travel a little far, at least in the air. So you might have the most explosive throw, but you’re just going to throw it straight to the ground. 

And, if you release the ball too early (your hands too close to the ground), the ball will go straight up and will not travel far, and nobody measures how high you throw it; it’s how far you throw it behind you. 

The optimal release point is where your elbows are slightly above your eyes or forehead level, roughly 45 degrees to your body. A lot of the skill involves when you release that ball. 

Another essential technique is using your hips as much as possible, not as much lower back. 

You want to get the extension, which means going from bent to straight or extended from your hips and not as much there because your lower back is not nearly as strong as your glutes are. 

So again, release the ball when your arms are roughly 45 degrees to your body; that gives you the best chance to maximize your distance.

SPT Test Instructions

Standing Power Throw is placing your heels in front of the throw line (also called the break line), throwing the ball over your head, and using explosive power to throw the ball as far as possible. 

Here are the Army’s official directives to the SPT.

  • First, you turn away from the throwing line and grab a 10-pound ball with both hands.
  • Second, stand with the heels on the starting line. Try not to be on or over the start line. 
  • Third, after ensuring you grip the sides or bottom of the ball as tightly as possible, try to throw the ball as far as possible. Remember to bend your core, knees, and hips while lowering the ball toward the floor for the preparatory movements. 
  • Fourth, you will have 2 times to throw the ball, and both records can be allowed for the SPT. 

During the exercise, your feet can leave the ground, but if you touch or go over the throw line upon landing, it will be considered a fault.

SPT Tips and Techniques

It must be hard for people who try SPT for the first time, but you can do better with these tips and techniques. 

  • First, brush your ball before throwing it. Unless the ball is new and you are the first, it may have grass or dirt. 
  • Second, dry the ball if it is wet. The ball easily slips when you hold it, and the towel is used for this purpose.
  • Third, specific techniques are required to get the best result while doing SPT. Grab the ball as far out as you can.
  • To perform a full swing squat with the ball between your legs, use leg strength to lift yourself out of the squats. At the same time, lift the ball up over your hard in a fluid motion. 
  • Last, put the ball over your head. The ball should be in the right place to be thrown. 

Conclusion

Standing power throws are often used to practice and improve explosive power, balance, and flexibility for practitioners. This article can be helpful for you in your daily workout.

George N.
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