Medicine Ball Throw Test: Complete Upper Body Power Testing Protocol

The medicine ball throw test is one of the most widely used field-based assessments for measuring upper body power output in athletes. Unlike traditional strength tests that measure maximal force, the medicine ball throw test evaluates an athlete's ability to generate explosive power through the upper extremities — a critical quality for sports like basketball, handball, volleyball, and combat sports.

This guide covers the complete testing protocol, including standardized procedures, common variations, normative data, and how to use your results to guide training decisions.

The medicine ball throw test measures upper body explosive power by having an athlete throw a weighted medicine ball as far as possible. The distance thrown serves as an indirect measure of power output. Research by Stockbrugger and Haennel (2001) demonstrated that the medicine ball throw correlates strongly (r = 0.73-0.85) with lab-based upper body power measures.

The test is popular because it requires minimal equipment, is easy to administer, and provides reliable results. Key metrics include:

• Throw Distance — The primary outcome measure, recorded in meters
• Peak Velocity — The maximum speed of the ball at release point
• Release Angle — Optimal release angle is typically 30-45 degrees for maximum distance
• Power Output — Calculated from ball mass, velocity, and release angle

Standard medicine ball weights are 3kg for females and 5kg for males in most testing protocols, though sport-specific protocols may vary. The International Society of Sports Performance Testing recommends using a non-bounce (dead) medicine ball for standardized testing.

Several validated variations of the medicine ball throw test exist, each targeting different movement patterns and muscle groups:

• Seated Chest Pass — Athlete sits against a wall and pushes the ball horizontally. Isolates upper body power by eliminating lower body contribution. Most commonly used in research (ICC = 0.95-0.97).
• Standing Overhead Throw (Forward) — Athlete throws the ball forward over their head from a standing position. Involves the entire posterior chain and is highly sport-specific for soccer throw-ins.
• Standing Overhead Throw (Backward) — The athlete faces away from the target and throws backward over the head. Best correlates with overall athletic power (r = 0.91 with Wingate peak power).
• Rotational Throw — Side-facing throw using trunk rotation. Sport-specific for baseball, golf, tennis, and combat sports.
• Kneeling Chest Pass — Performed from a kneeling position. Reduces lower body involvement while allowing some trunk contribution.

For standardized testing, the seated chest pass or standing overhead backward throw are most commonly recommended due to their high reliability (CV < 3%) and established normative databases.

Follow this standardized protocol for the seated medicine ball chest pass test:

1. Setup — Mark a throwing line on the floor. Place tape markers at 0.5m intervals from 2m to 10m. Have the athlete sit with their back flat against a wall, legs extended.
2. Warm-Up — Perform 5 minutes of general upper body warm-up (arm circles, push-ups, band pull-aparts) followed by 3 progressive practice throws at 50%, 70%, and 85% effort.
3. Ball Position — Hold the medicine ball (3kg female / 5kg male) at chest height with both hands, elbows flexed, back maintaining contact with the wall.
4. Execution — Push the ball forward as explosively as possible using a chest pass motion. The back must remain in contact with the wall throughout the throw. No bounce or forward lean is permitted.
5. Measurement — Measure the perpendicular distance from the wall to the point where the ball first contacts the ground. Record to the nearest 0.1m.
6. Trials — Perform 3 trials with 60-90 seconds rest between throws. Record the best attempt.

Common Errors to Avoid:

• Lifting the back off the wall during the throw
• Using excessive trunk flexion or forward lean
• Inconsistent ball position at the start
• Insufficient rest between trials

The following normative data is compiled from published research for the seated medicine ball chest pass test:

For the standing overhead backward throw (5kg ball), collegiate male athletes typically achieve 8-12m, while elite athletes may exceed 14m. These values are highly sport-dependent, so comparing within the same sport population is recommended.

When using power output measurements (watts), upper body peak power in trained males typically ranges from 300-600W during a medicine ball chest pass, and 200-400W in trained females. These values should be normalized to body mass for more accurate comparisons.

Medicine ball throw test results can guide your training programming in several ways:

• Baseline Assessment — Establish initial power levels before beginning a training cycle. Re-test every 4-6 weeks to track progress.
• Power Profiling — Compare upper body power (MB throw) with lower body power (vertical jump, broad jump) to identify relative strengths and weaknesses.
• Training Load Prescription — Use throw velocity data to select appropriate medicine ball weights for training. Training balls should allow maximum velocity intent while maintaining proper technique.
• Fatigue Monitoring — Regular monitoring of throw distance or velocity can reveal accumulated fatigue. A decline of more than 5% from baseline may indicate insufficient recovery.
• Return-to-Sport — In rehabilitation settings, comparing injured vs. uninjured side throw distances provides objective criteria for return-to-play decisions. Asymmetries greater than 10% warrant continued rehabilitation.

For training, combine heavy resistance exercises (bench press, overhead press) with explosive medicine ball throws using the contrast training method. Research by Baker (2003) showed this combination produced 4.7% greater improvements in upper body power compared to either method alone over an 8-week period.