The 10-pound medicine ball is an essential tool in both athletic training and Army Combat Fitness Test (ACFT) preparation especially for mastering the Standing Power Throw (SPT). This weighted ball helps develop explosive strength, core control, and coordination, all critical for soldier readiness and peak performance.
Key Role in the Standing Power Throw (SPT)
In the ACFT, soldiers use a 10-lb medicine ball to perform a backward overhead toss. The test evaluates total-body explosive power, requiring strong coordination between the posterior chain, shoulders, and core.
Using a standard 10-pound ball ensures uniformity in training and testing, allowing soldiers to:
- Build throwing mechanics through repetition
- Train for triple extension (ankles, knees, hips)
- Improve distance consistency and explosive drive
Training Benefits of a 10-Lb Med Ball
Whether you’re preparing for the ACFT or improving athletic performance, training with a 10-lb medicine ball offers:
- ✅ Core rotational strength
- ✅ Power generation from the ground up
- ✅ Better body control for combat readiness
- ✅ Enhanced performance in other ACFT events like the Sprint Drag Carry
Common drills include Med Ball Slams, Granny Tosses, Overhead Push Presses, and Power Jumps.
What to Look for in a 10-Lb Med Ball
- Durable rubber shell or textured grip for safe handling
- Balanced weight distribution for consistent throws
- Size appropriate for the Army standard throw technique
- Works on rubberized floors, turf, or outdoor fields
Popular training brands include Dynamax, Rogue, and Rep Fitness, but any regulation-weight ball can be used in ACFT practice.