How to Improve Ball Throw ACFT
The ACFT Standing Power Throw tests explosive power, coordination, and upper body strength using a 10-pound medicine ball. To improve ball throw ACFT, focus on building explosive strength in your legs, hips, core, and shoulders. Key exercises include medicine ball slams, overhead throws, kettlebell swings, squats, and rotational core exercises. Proper technique is equally important: drive through your legs, engage your core, and follow through with your arms to maximize distance. Regular practice, combined with strength and power training, will help you increase your throw performance. Using an ACFT calculator can track your improvements and show how training translates into better scores.