Acft Ball Throw Training

Soldiers in heavy physical demand units or mos must.

Acft ball throw training. Power is the product of force and velocity. The standing power throw. On the record attempts bend at the knees hips lower the medicine ball almost to the ground and toss the medicine ball from an underhand position over your head. Make several preparatory movements bending at your knees and lowering the medicine ball almost to the ground 4.

The standing power throw spt commonly referred to as the reverse overhead medicine ball toss is the primary test for power in the new army combat fitness test acft. Before we dive in here are a few concepts you must understand in order to best train for the spt. 8 123 views write a comment. Training for the acft.

The full acft standards pdf is available here. Go fetch the medicine ball like a dog. Additional guidance can be found in fm 7 22. The following training model addresses the two areas of the acft that seem to be the most challenging the leg tuck and power throw and accessability.

The current way to train for this event has been throwing a medicine ball behind you. Visit the links to each individual event for a training guide or click here for a roll up of event standards. Throw the 10 pound medicine ball. The acft training guide recommends sprint intervals 30 60 seconds 60 120 seconds release run hill repeats and 10 sprint intervals 60 120 seconds.

The 3 repetition maximum strength deadlift mdl. I have come up with a great exercise that will allow you to get multiple reps without having to pause. Training for the acft. Start training today of all the individual events on the army combat fitness test the standing power throw spt requires the most amount of skill athleticism whole body coordination of any of the 6 events.

If progressive overload is the most fundamental concept in strength and conditioning. Deadlift 200 lbs for 3 repetitions. None of the other events come close to requiring this level of coordination. Both feet are to remain in contact with the ground and behind the restraining line until the ball is released.

Learn how to develop the explosive power required to perform your best on acft event 2 the standing power throw. I know everyone is trying to look for tips on how to train for the acft standing power throw. So obviously the deadlift is a great exercise for this not only do we need to do this or the other acft event the three rep max deadlift but it s also gonna help us increase our strength with this standing power throw and allow us to throw the medicine ball further. Then throw it again.