Seated Basketball Throw

The Seated Basketball Throw test measures upper body power by assessing how far you can throw a basketball from a seated position.

What This Test Measures

This test measures the explosive power of your upper body muscles, particularly the chest, shoulders, and triceps, while minimizing the contribution of the lower body.

Equipment Needed

• Basketball
• Measuring tape
• Chair
• Open space
• Marking tools

How to Perform the Test

1. Sit in a chair with your back against the backrest, positioned at a starting line.
2. Hold the basketball with both hands at chest level.
3. Without leaning forward or losing contact with the chair back, push the basketball outward and upward at approximately a 45-degree angle.
4. Measure the distance from the starting line to where the ball first contacts the ground.
5. Perform three attempts and record the best result.

Tips for Best Results

• Use a quick, explosive movement rather than a slow push.
• Keep your back against the chair throughout the throw.
• Release the ball at approximately a 45-degree angle for optimal distance.
• Use your finger pads, not your palms, for the final push at release.
• Warm up your shoulders and arms before testing to prevent injury.

Interpreting Your Results

Your seated basketball throw distance is compared to normative data based on age, gender, and athletic background. Longer throws indicate greater upper body power. This test is particularly relevant for sports that require upper body power, such as basketball, handball, and various throwing events.