ACFT Ball Throw Chart: Scores & Standards Guide

If you’re preparing for the Army Combat Fitness Test (ACFT), one event you’ll definitely want to master is the Standing Power Throw, commonly referred to as the ball throw. This event tests your explosive power using a 10-pound medicine ball, and it’s critical to achieving a competitive ACFT score. In this guide, we’ll break down the ACFT ball throw chart, scoring standards by age and gender, tips to improve your performance, and much more.

What is the Standing Power Throw in the ACFT?

The Standing Power Throw is one of the six events in the Army Combat Fitness Test. In this test:

• You throw a 10-lb medicine ball backward over your head.
• The goal is to throw the ball as far as possible while maintaining proper form.
• You’re allowed two record throws, and the longest valid attempt is used for scoring.
• The event tests total-body explosive power, especially your core, glutes, and shoulders.

This event simulates real-world combat tasks like throwing heavy objects or quickly lifting gear, making it essential for modern warfare readiness.

How the ACFT Ball Throw Chart Works

The ACFT ball throw chart assigns scores based on the distance you throw the medicine ball. Scoring varies based on age and gender. A perfect score is 100 points, and the minimum passing score is 60 points.

Here’s a general look at how the distances translate to scores:

ACFT Ball Throw Chart (Sample Data)

Note: The distances gradually decrease for older age groups and may vary slightly depending on updates from the Army.

How the Ball Throw Fits Into the ACFT

The ACFT consists of six events designed to test total fitness:

1. Maximum Deadlift
2. Standing Power Throw
3. Hand-Release Push-Ups
4. Sprint-Drag-Carry
5. Plank Hold
6. Two-Mile Run

Each event is scored out of 100 points, with a combined perfect score of 600. The Standing Power Throw complements endurance-focused events like the two-mile run by emphasizing explosive power.

How Is the Standing Power Throw Scored?

• You get two attempts; the best legal throw counts.
• A valid throw means your feet don’t cross the start line and you maintain balance.
• Your score is based on distance, matched against your age and gender group.

Example:

• A 25-year-old male throwing the ball 6.3 meters will earn the minimum score of 60.
• A female aged 20 must throw at least 3.9 meters to pass.

If you fail to reach the minimum, you fail the event and potentially the entire ACFT.

Tips to Improve Your Ball Throw Distance

Improving your throw takes the right combination of strength, technique, and coordination. Here are key tips:

• Use Your Whole Body
  Don’t just rely on your arms. Engage your legs, hips, and core to generate power.
• Train with the Medicine Ball
  Practice backward throws, slam ball exercises, and chest passes with a 10-lb medicine ball to simulate the test conditions.
• Incorporate Plyometrics
  Exercises like box jumps, jump squats, and explosive lunges help build lower body power.
• Work on Your Technique
  The ideal release angle is about 45–60 degrees. Squat down, then explode up and back, using your hips and arms in sync.
• Strengthen Your Core
  A strong core helps control the movement and adds power. Focus on planks, Russian twists, and leg raises.
• Warm-Up Properly
  Cold muscles don’t perform well. Do dynamic warm-ups targeting the shoulders, hips, and back.

Common Mistakes to Avoid

Some common errors that reduce throw distance or lead to faults include:

• Crossing the start line
• Poor timing between upper and lower body movement
• Lack of follow-through
• Not using leg drive
• Neglecting recovery days

Avoid these to ensure a strong and valid throw.

Required Equipment & Uniform

• Medicine Ball:
  Official ACFT medicine ball weighs 10 lbs and must meet Army standards.
• Testing Surface:
  Flat, non-slip, outdoor or indoor surface with proper throwing lanes.
• Uniform:
  The test is conducted in the Army Physical Fitness Uniform (APFU). Wearing improper gear may lead to disqualification.

Sample Training Plan to Boost Your Ball Throw

How This Event Supports Real-World Combat Tasks

The Army included the power throw to evaluate real-world readiness. This test mimics:

• Throwing equipment over obstacles
• Quick lifting or flinging of heavy gear
• Sudden dynamic movements required in combat

It’s not just a gym test it’s a reflection of battlefield functionality.

Frequently Asked Questions

What if I fail the ball throw event?

You will need to retest and pass all events with at least 60 points each. Failing one event means failing the ACFT overall.

Can I practice this event at home?

Yes! You can buy a 10-lb medicine ball and safely practice throws in an open field or gym.

Is the scoring the same for all soldiers?

Scoring is adjusted based on age and gender, but the ACFT ball throw chart applies to all regardless of MOS.

Can I wear any clothing during the test?

No. You must wear the Army Physical Fitness Uniform (APFU) during the test to ensure standardization and safety.

Final Thoughts: Train Smart, Throw Far

The ACFT ball throw chart helps you understand exactly what distance you need to pass or max out the Standing Power Throw event. Whether you’re aiming for a 60-point pass or a 100-point perfect score, improving your explosive power, form, and consistency is key.

Remember to train regularly, use the right gear, and stay within the Army’s guidelines. Mastering this event not only boosts your ACFT score but also enhances your overall combat readiness.