Army Fitness: Standing Power Throw Standards, Technique, and Training

How far is the Army high jump?

The term "Army high jump" is not a standard component of the current Army Combat Fitness Test (ACFT); however, the test includes the Standing Power Throw, which measures the horizontal distance a 10-pound medicine ball is thrown, directly addressing the "how far" aspect of explosive lower and upper body power.

Understanding the Army's Power Assessment: The Standing Power Throw

When discussing "how far" a jump goes in the context of U.S. Army fitness, the most relevant event in the current Army Combat Fitness Test (ACFT) is the Standing Power Throw (SPT). While the traditional "high jump" measures vertical displacement and the "long jump" measures horizontal displacement of the body, the SPT assesses an individual's ability to generate explosive power through a full-body movement, culminating in a backward overhead throw of a 10-pound medicine ball for maximum distance.

This event replaced previous assessments and is designed to measure an individual's ability to generate explosive power, crucial for tasks such as lifting heavy objects, quickly moving equipment, or reacting dynamically in a combat environment. It's a direct measure of power output, which is a combination of strength and speed.

Biomechanics and Purpose of the Standing Power Throw

The Standing Power Throw is a complex movement that requires coordination and explosive power from multiple muscle groups. From a biomechanical perspective, it leverages the kinetic chain from the ground up:

• Lower Body Power: The initial phase involves a powerful dip and drive, similar to a vertical jump or a squat. This utilizes the quadriceps, hamstrings, and glutes to generate force through triple extension (simultaneous extension of the hips, knees, and ankles).
• Core Stability and Transfer: As the lower body drives upward, the core musculature (abdominals, obliques, erector spinae) acts as a crucial link, transferring the force generated by the legs and hips to the upper body. A strong, stable core prevents energy leaks and ensures efficient power transfer.
• Upper Body Contribution: The final phase involves a powerful overhead throw, engaging the shoulders (deltoids), triceps, and lats. The arms extend rapidly, propelling the medicine ball backward.

The purpose of the SPT is to evaluate an individual's ability to produce maximal force quickly, reflecting their capacity for explosive movements essential for various military tasks. It assesses overall muscular power, which is a key component of combat readiness.

ACFT Standing Power Throw Standards: How Far is Far Enough?

The distance required for the Standing Power Throw varies depending on the soldier's sex and age category. The ACFT uses a scoring system where points are awarded based on the distance thrown. The minimum passing score for the SPT is 4.5 meters (approximately 14 feet 9 inches) for all age and gender categories. The maximum score, indicating superior performance, is achieved at 12.5 meters (approximately 41 feet).

Here's a general overview of the range, though specific scores are tied to detailed tables:

• Minimum Passing Score: 4.5 meters (all categories)
• Maximum Score (100 points): 12.5 meters (all categories)

Distances between these thresholds are scored proportionally. Achieving a higher distance indicates greater explosive power and a higher level of physical readiness.

Optimizing Your Standing Power Throw Performance

Improving your Standing Power Throw distance requires a multi-faceted approach focusing on power, strength, and technique:

1. Develop Explosive Lower Body Power:

   • Plyometrics: Exercises like box jumps, broad jumps, depth jumps, and bounding can significantly improve your ability to generate force quickly.
   • Olympic Lifts: Power cleans and snatches (or their variations) are excellent for developing full-body explosive power and coordination.
   • Medicine Ball Throws: Practice various medicine ball throws (slams, chest passes, overhead throws) to mimic the movement patterns and build power.

2. Enhance Core Strength and Stability:

   • Anti-Rotation Exercises: Pallof presses and rotational throws strengthen the core's ability to resist and produce rotational forces.
   • Anti-Extension Exercises: Planks, ab rollouts, and hollow body holds build core rigidity, essential for transferring force efficiently.
   • Functional Core Exercises: Wood chops, Russian twists, and medicine ball twists engage the core in dynamic movements.

3. Build Upper Body Strength:

   • Overhead Pressing: Strict presses, push presses, and jerks build shoulder and triceps strength crucial for the throw.
   • Pulling Movements: Rows and pull-ups strengthen the back and lats, contributing to overall force generation.
   • Triceps Isolation: Exercises like triceps extensions can specifically target the muscles responsible for the final arm extension.

4. Refine Technique:

   • Practice the Movement: Regularly perform the Standing Power Throw with a 10-pound medicine ball, focusing on the seamless transition from the lower body drive to the core transfer and upper body throw.
   • Focus on Triple Extension: Ensure you are fully extending through your ankles, knees, and hips at the peak of your jump before initiating the throw.
   • Backward Lean: A slight backward lean at the start can help engage the posterior chain and provide a better angle for the throw.
   • Arm Path: Ensure the medicine ball travels in a smooth, high arc backward over your head, maximizing the trajectory for distance.

Beyond the SPT: Other Power Assessments in Fitness

While the Standing Power Throw is the primary "how far" power assessment in the ACFT, it's worth noting that other fitness tests commonly use jumps to assess power:

• Vertical Jump: Measures how high an individual can jump from a standing position. This is a direct measure of lower body explosive power and is often assessed in sports performance.
• Broad Jump (Standing Long Jump): Measures how far an individual can jump horizontally from a standing position. Similar to the SPT in that it assesses horizontal power, but it involves propelling the entire body, not just an object.

Understanding the specific demands and biomechanics of each test is crucial for effective training and performance optimization, whether for military readiness or general athletic development. The focus on "how far" in the context of the Army typically points to the powerful and technically demanding Standing Power Throw.