Acft Ball Throw Tips

Before we dive in here are a few concepts you must understand in order to best train for the spt.

Acft ball throw tips.

2 mile run get out of here left foot right foot left foot right foot. Low reps nice heavy weight. 8 10 minutes of ball throw technique work. The full acft standards pdf is available here.

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. Run the sprint drag carry in less than 2 minutes and 10 seconds. I have come up with a great exercise that will allow you to get multiple reps without having to pause. I know everyone is trying to look for tips on how to train for the acft standing power throw.

What are the minimum requirements per mos acft standards by mos. Push ups nope just a little up and down over and over again. The 1 and best exercise for training in this event is the band power over. Then throw it again.

Dead lift standing power throw acft medicine ball throw. This event involves throwing a 10 pound medicine ball as far as possible over the head and to the rear. Soldiers in heavy physical demand units or mos must. Face backward throughout the entire test.

Go fetch the medicine ball like a dog. Use a 10 ball to start and then work up to a 12 or 15 ball for increased difficulty. Do 30 hand release push ups. 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.

Acft standing power throw standards october 10 2017 november 20 2018 armytrainer standing power throw coming soon once the army updates the fm7 22 army physical readiness training and publishes the official army combat readiness test standing power throw standards they will be posted here. Throw the 10 pound medicine ball 8 0 meters. Grasp the medicine ball 10lb with both hands at hip level and stand with heels at but not on over the restraining line. Deadlift 200 lbs for 3 repetitions.

Work with a partner and watch each other conduct the power throw to offer coaching tips. The current way to train for this event has been throwing a medicine ball behind you. Deadlift no chance i picks it up i puts it down. Make several preparatory movements bending at your knees and lowering the medicine ball almost to the ground 4.

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. Sprint drag carry no it s just a lot of moving pieces.