Stand with your back to the throwing area, holding a 20-pound medicine ball. Start in a deep squat position with the ball between your legs. Explosively drive up through your legs and hips, swinging the ball backward and overhead in one fluid motion. Release the ball at the peak of your extension, throwing it as far backward as possible. Follow through completely with your arms and body to maximize distance.
Your power ball toss is measured in inches from the release point to where the ball first contacts the ground. A preliminary score is generated with the linear equation y = mx + b, where x is your throw distance (inches), b is 0, and m is set so the max estimated throw for your age range and gender maps to 100 points. The minimum is 0 inches. Example: For a male ages 20–29, the estimated max is 660 inches, so m = 100 / 660 = 0.152.
| Power Ball Toss (in) | Preliminary Score (y) |
|---|---|
| 0 | 0.0 |
| 150 | 22.8 |
| 300 | 45.6 |
| 550 | 83.6 |
| 660 | 100.0 |
The final score uses a curved calculation that heavily favors new athletes and makes reaching 100 extremely challenging even for exceptional performers. The curve is designed to provide significant scoring boosts at lower performance levels, encouraging participation and improvement. However, achieving the maximum score of 100 requires near-perfect performance across multiple attempts. The formula applies a power curve: Final Score = 100 × (Preliminary Score / 100)^0.45
| Preliminary Score | Final Score |
|---|---|
| 0 | 0.0 |
| 20 | 48.5 |
| 40 | 66.2 |
| 60 | 79.5 |
| 80 | 90.4 |
| 90 | 95.4 |
| 95 | 97.7 |
| 98 | 99.1 |
| 100 | 100.0 |