The Standing Power Throw (SPT) is the second event in the Army Combat Fitness Test (ACFT), designed to measure a soldier’s explosive strength, coordination, and ability to transfer power from the lower body through the upper body all essential traits for real-world combat movements.
Purpose of the SPT Event
The SPT mimics battlefield scenarios such as throwing heavy gear over obstacles or hurling equipment from cover. It tests total-body power and engages multiple muscle groups simultaneously. The event also reflects elements of Olympic lifts like the clean & jerk and triple extension seen in vertical and long jumps.
Setup & Starting Position
- Soldiers begin behind the start line, facing away from the throw direction.
- They grip a 10-pound medicine ball with both hands, preparing for a powerful overhead throw.
- Feet remain planted during the throw; any foot fault crossing the fault line leads to a penalty.
Throwing Technique & Execution
Soldiers perform a backward overhead throw similar to the medball granny toss aiming to launch the ball as far as possible behind them. Proper execution requires synchronized use of the posterior chain, including glutes, hamstrings, and spinal erectors, and involves intramuscular and intermuscular coordination for maximum force production.
- Key Technique Tips:
- Engage the core and glutes before the throw.
- Focus on a powerful hip drive and arm extension.
- Visualize a box jump or trap-bar deadlift jump to channel vertical and horizontal force.
Scoring & Distance Measurement
- The ball must land between designated lines on the field.
- Distance is measured from the throw line to the first point of impact.
- A fault occurs if the soldier steps over the line or throws incorrectly, requiring a retest.
A longer throw directly impacts your overall ACFT score, contributing up to 100 points.
Training Tips for SPT Performance
To improve in the SPT event, integrate the following into your ACFT train-up plan:
- Resistance training focused on hip and shoulder mobility
- Overhead push press and power jump variations
- Medicine ball slams, trap-bar jumps, and posterior chain exercises
- Practice consistent form with a medicina ball for neuromuscular efficiency
Relation to Other Events
The SPT complements strength events like the Maximum Deadlift and endurance events such as the Two-Mile Run by bridging explosive movement and full-body coordination, essential to combat readiness.
With the right technique and power development, the Standing Power Throw can become your highest-scoring ACFT event.