This assessment will be looking at unilateral horizontal pushing power.
You will be sitting on the floor with your back against a wall. You can bend your knees up so your feet are flat on the floor. Place your non-throwing arm up on your other shoulder or across your lap to help decrease the temptation of using it. Next, lift the med ball to shoulder height and get ready to push the ball out as far as you can, notice the goal is to push it out vs throwing it.
During the shot put motion make sure to keep your head, non-test side shoulder blade, and back in contact with the wall. We recommend taking 2 practice trials, one at 75% effort and one at 100% effort with 20-30 sec rest between efforts. Once warm, take 3 max effort attempts. Your score is the distance measured from the wall to the site of ball contact with the floor. It will be helpful to have a friend to mark this distance and chase the ball for you! Make sure to complete this on both sides.
Prehab Goals & Normative Values:
Males Dominant Arm: 118 inches
Males Non-Dominant Arm: 106 inches
Females Dominant Arm: 73 inches
Females Non-Dominant Arm: 69 inches
Males: > 115 inches bilaterally
Females: > 70 inches bilaterally
Negrete RJ, Hanney WJ, Kolber MJ, et al. Reliability, Minimal Detectable Change, and Normative Values for Tests of Upper Extremity Function and Power. Journal of Strength and Conditioning Research
Take the assessment, write down your score, and track your progress throughout the program.