Over Head Medicine Ball Throw Assessment
Equipment: A medicine ball (4lbs for women and 6lbs for men), and tape measure
Procedure: From a tall kneeling position, raise the medicine ball over head with both arms and throw out as far as possible.
Grading the Over Head Medicine Ball Throw: From your knees, measure the distance the ball travels in the air. Any distance the medicine ball bounces or rolls is not part of your score.
Perform this assessment 3 separate times giving yourself full recovery between try’s, approximately 3-4 minutes. The goal is to throw the medicine ball as far as possible. Record your furthest distance, then toward the end of your workout program, re-assess yourself and see how much improvement you’ve made.
Standing Broad Jump
Equipment: A tape measure
Procedure: Standing with feet shoulder width apart or slightly narrower, jump forward as far as possible. Make sure you land safely on both feet parallel to each other.
Grading the Standing Broad Jump: Measure the distance you jumped, from your toes at the take-off line to your heels at your landing spot.
Perform this assessment 3 separate times giving yourself full recovery between try’s, approximately 3-4 minutes. The goal is to jump as far as possible. Record your furthest distance, then toward the end of your workout program, re-assess yourself and see how much improvement you’ve made.