Power Tests: Broad Jump and Med Ball Throw

Students measure lower-body power with the standing broad jump and upper-body power with the seated medicine ball chest throw. They interpret their results and choose exercises for their weaker area.

How to play

1. Four stations: two jump stations with a chalk line and a tape fixed to the ground, and two throw stations with the tape running out from a wall. Groups of 6 (3 min).
2. Technique: for the jump, swing the arms and stick the landing; for the throw, sit with your back against the wall and chest pass a 4-6 lb (2-3 kg) ball (3 min).
3. First test: 3 attempts per student, rotating performer, measurer, and recorder. Measure the jump to the closest heel and the throw to the first bounce (7 min).
4. On the whistle, groups switch tests (7 min).
5. Each student compares their best mark with a previous score or the department chart, identifies the weaker half of the body, and writes two power exercises for their program (5 min).

Rules

• Only jumps with a stable landing count; a fall or hand touch means a redo.
• The landing zone must be clear before throwing.
• Roll the ball back.
• Rest 30 seconds between attempts.

Variations

Adaptations

• Limited mobility: seated chest throw plus an overhead throw as a second test.
• Visual impairment: a partner gives verbal directions and the start line has a tactile strip.
• Low fitness level: compare only with their own previous scores.

Learning goals

• Measure upper- and lower-body power with simple tests.
• Interpret results to identify a weak point.
• Select power exercises for a personal program.

Equipment for a class of 25

• measuring tape: 4
• medicine balls: 4
• chalk: 4
• cones: 8
• worksheets: 25

Teacher tip

Tape the measuring tapes down to save time. In the throw, if the back comes off the wall, the attempt doesn't count.

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