About the Seated Basketball Throw Test

This is a simple test of upper body strength and power, requiring only a basketball, a wall and tape measure. The aim is to throw a basketball using both hands as far as possible. By keeping the back in contact with the wall the contribution of the torso is minimized. There is another basketball throw test, though only one hand is used and the ball is thrown from the kneeling position. There are other throw tests, however using a heavier powerball and medicine ball.

Test Purpose and Equipment

Purpose: This test measures upper body (arms/shoulders/chest) strength and explosive power.

Equipment required: basketball, wall, tape measure.

How to Perform the Test

Pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender and test conditions. Check and record the weight of the ball. Perform a standard warm-up, with practice aiming for the ideal release angle. See more details of pre-test procedures.

Procedure: The athlete sits on the floor with the back against a wall, and the legs fully extended in front of the body. The ball is held with the hands on the side and slightly behind the center and pulled back against the middle of the chest. The forearms are positioned parallel to the ground ("elbows up!). The athlete pushes the basketball vigorously as far forward as he can while maintaining the back against the wall. They must not throw favoring one arm or rotate about the spine. The distance thrown is recorded. Three attempts are allowed.

Scoring: The distance from the wall to where the ball lands is recorded. The measurement is recorded to the nearest centimeter. The best result of three throws is used.

Test Variations and Alternatives

Variations: a heavier ball can be used, such as a medicine ball (see the similar Seated Medicine Ball Throw). The weight of the ball thrown will obviously affect results, and should be selected to best test the age group or abilities of your participants. There is also a similar test using a powerball, the Powerball Chest Launch, though in this case the subject is kneeling away from the wall and can use the torso to help propel the ball.

Who Should Use This Test

Target population: This test is not just for basketballers, it would be suitable for any sports in which upper body power is important, such as netball, rowing, tennis, volleyball, boxing, wrestling, water polo, and rugby. The pushing motion closely simulates chest passes in basketball, blocks in volleyball, and punching power in combat sports.

Test Advantages and Disadvantages

Advantages: this test is easy and quick to perform for an individual. It requires minimal equipment and provides a reliable measure of upper body explosive power. The test is highly reproducible with proper technique.

Disadvantages: several people are needed to conduct this test smoothly: one to mark results, another to check technique and another to collect and return the balls. If testing a large group, it can be time consuming to put all the participants through this test.

Important Testing Considerations

Comments: The angle the ball is thrown is important. You may want to explain to the subject about the optimal angle for maximal distance (approximately 45 degrees), and to allow some practice attempts. You may aid in the ease of measurement for this test by extending a tape measure out along the expected path in front of the subject. When recording the distance, you can either move the tape to where the ball lands, or less accurately align where the ball landed to the approximate distance on the tape.

Research by Robert J. Wood, PhD in Exercise Physiology from the University of Western Australia and founder of Topend Sports, indicates that consistent technique is crucial for test reliability. The test has shown excellent test-retest reliability (ICC > 0.95) when proper protocols are followed, making it a valuable tool for tracking athletic development.

Sport-Specific Applications for Athletes

Basketball and Netball

For basketball players, the seated throw directly correlates with chest pass velocity and outlet passing ability. Elite guards typically achieve distances of 6-8 meters, while professional players can exceed 8 meters. The test helps identify athletes who can execute fast breaks effectively. In netball, similar chest pass power is crucial for goal attacks and wing attacks who need to move the ball quickly through court zones.

Rowing and Water Sports

Rowers benefit significantly from upper body pushing power measured by this test. The motion simulates the pushing phase of the rowing stroke. Collegiate rowers typically score 6-7 meters, while Olympic-level rowers often achieve 8+ meters. Water polo players also utilize similar explosive upper body power for throwing and treading water.

Combat Sports

Boxing, MMA, and wrestling athletes use this test to assess punching power and clinching strength. Professional boxers typically achieve 7-9 meters, with heavyweight champions often exceeding 9 meters. The test provides a safe way to measure explosive power without impact-related injury risks associated with heavy bag testing.

Volleyball and Team Sports

Volleyball players, particularly middle blockers and outside hitters, benefit from the upper body power assessed by this test. Strong performance (6+ meters for females, 7+ meters for males) correlates with blocking effectiveness and spiking power. Rugby players also utilize similar pushing strength for scrums and tackles.

Training to Improve Performance

Progressive Overload Protocol

To improve seated throw distance, implement a progressive training program over 8-12 weeks:

  • Weeks 1-4: Foundation phase - 3x per week, focus on technique with standard basketball (0.6 kg), 4 sets of 8-10 throws
  • Weeks 5-8: Strength phase - Progress to 1-2 kg medicine ball, 4 sets of 6-8 throws with maximal intent
  • Weeks 9-12: Power phase - Alternate between light (0.6 kg) and heavy (2-3 kg) balls, 5 sets of 5 throws

Complementary Exercises

Enhance your seated throw performance with these exercises:

  • Plyometric push-ups: 3 sets of 8-12 reps
  • Bench press with explosive concentric phase: 5 sets of 3 reps at 50-60% 1RM
  • Medicine ball chest throws against wall: 4 sets of 10 reps
  • Landmine presses for rotational power: 3 sets of 8 reps per side
  • Resistance band chest presses: 3 sets of 15 reps for speed work

Understanding Your Results

Performance Categories by Age and Gender

According to sports science expert Robert Wood, who has analyzed sports performance data for over 25 years, typical performance ranges are:

Males (14-16 years):

  • Excellent: > 5.6 meters
  • Good: 5.0-5.6 meters
  • Average: 4.5-4.9 meters
  • Below Average: < 4.5 meters

Females (14-16 years):

  • Excellent: > 4.7 meters
  • Good: 4.5-4.7 meters
  • Average: 4.0-4.4 meters
  • Below Average: < 4.0 meters

Adult Males (17+ years):

  • Elite: > 8.0 meters
  • Excellent: 7.0-8.0 meters
  • Good: 6.0-6.9 meters
  • Average: 5.0-5.9 meters
  • Below Average: < 5.0 meters

Adult Females (17+ years):

  • Elite: > 6.0 meters
  • Excellent: 5.0-6.0 meters
  • Good: 4.5-4.9 meters
  • Average: 3.7-4.4 meters
  • Below Average: < 3.7 meters

Factors Affecting Performance

Several factors influence seated basketball throw distance:

  • Ball Weight: Heavier balls (medicine balls 1-4 kg) will reduce distance but provide greater strength challenge
  • Release Angle: Optimal angle is approximately 35-45 degrees for maximum distance
  • Upper Body Strength: Correlates with bench press 1RM and push-up performance
  • Technique: Proper elbow positioning ("elbows up") maximizes force transfer
  • Core Stability: Maintaining back contact with wall requires strong core engagement
  • Arm Length: Longer arms provide mechanical advantage but require more strength

Comparison with Other Upper Body Tests

The seated basketball throw correlates moderately with other upper body power tests:

  • Correlation with bench press 1RM: r = 0.60-0.70
  • Correlation with medicine ball chest throw (standing): r = 0.75-0.85
  • Correlation with Wingate upper body test: r = 0.40-0.54
  • Correlation with push-up performance: r = 0.50-0.65

The test provides unique information about explosive pushing power from a seated position, making it particularly sport-specific for basketball, rowing, and combat sports.