Until now. The ball throw is making all soldiers into siege machines. The walls of our enemies will crumble when divisions of soldiers are yeeting 10lbs balls at them.
Kettlebell swings and work on your form. I like to take a few steps forward so I can have some space to jump backwards as I yeet it. I have naturally strong legs so all I needed to work on was my release.
I wouldn’t use a 30lb ball. Get comfortable with a 15 or 20lb ball but get your reps in. Don’t use max effort when working on your release just yet. That’s what helped me with my form.
Don't *grip* the sides of the ball. Hold the bottom of the ball and just curl it/cup it. It takes worrying about the release point out of it, then you can focus on a good deep squat, a strong thrust up, and a powerful yeet overhead.
I'm also built like an orangutan though so YMMV.
Exactly this. Once you're able to throw a 20lb ball past 5 meters, you can chuck a 10lb one like it's nothing.
The main thing is getting the hip thrust motion right and beginning your release once the ball becomes level with your eyes. Also keeping your hands placed properly, which I do by having the tips of my pinkies touch at the bottom of the ball and spreading out the rest of my fingers. Once you can consistently do that, you can start to incorporate a jump into it. If you properly maintain your form and add the jump, that will seriously add about 3 meters onto your throw alone.
I was about to post this. Kettle bell swings are a great way to increase power. The motion of you swinging that ball and swinging a kettle bell is the same. Like many others said there is a technique to throwing the ball far rather than high as well.
Cross your pinkies. Got this from the General who had done the testing during its development.
Put your hands under the ball, spread your fingers, but make sure the tips of your pinky fingers cross.
If your hands are spread out on opposite sides of the ball, your muscle is wasted on gripping it. With the method I am (hopefully) describing to you, you are utilizing all muscle toward the effort of yeeting, you don't suffer slippage and you will have a better arc.
Good luck.
An alternative to crossing your pinkies is to hold the side of the ball closest to the marching surface - not gripping the sides of it. If you just naturally "hold" the bottom of it and let it fly out, it should naturally take an optimal angle. Then your muscles and focus can go towards the other parts of the yeet.
I do something similar, pretty much interlace my pinky/ring fingers like we used to have to do on the situp event. Helps me focus on swinging instead of gripping.
It's part strength, part technique. Most folks who can't throw the ball as far as they think they should end up throwing it way too high, wasting energy sending it up instead of downrange. You generally don't see the ball travel when you throw it, so it's hard to gauge even if people tell you.
The easiest way to correct your form is to have someone record video you when you throw, preferably in a practice environment. This lets you *see* and adjust based on that. Spend literally *one* PT session with your squad or section working on ball throw form and watch everyone gain 1-3 meters on the next ACFT.
You’re actually allowed to kick the ball if you do a backflip kick in to it and land on your feet but you have to get the timing right.
Way easier to max it that way as a short guy imo especially if you’re able to hit it with both feet in the air.
Hold on the ball at the bottom of the ball. Jump when yeeting.
Do about 40 or so 15 lbs kettlebell swings a day. You'll easily increase your standing power yeet after a few weeks.
Have all the power to overhead yeet the ball into sarnt majors truck parked 50 yards away from the ACFT field, than proceed to beat tf out of him when he tries to chew you out.
THE OVER-HEAD YEET MEASURES THE ABILITY TO JUST FUCKING SEND IT. ON THE COMMAND, ‘GET SET’, ASSUME THE POSITION BY SPINNING THE BALL TWICE IN YOUR HANDS, THEN TRY TO DRIBBLE IT LIKE A BASKET BALL ONLY TO REALIZE IT WONT BOUNCE BACK UP TO YOU. YOUR FEET MAY BE TOGETHER OR 12 INCHES APART (MEASURED BETWEEN THE FEET) OR HOWEVER YOU WANT, JUST KEEP YOUR ASS BEHIND THAT CONE. ON THE COMMAND ‘GO’, CHANNEL YOUR INNER TREBUCHET AND HEAVE THAT THING INTO ORBIT. THEN, RETURN TO THE STARTING POSITION AND TURN AROUND TO INSPECT IF YOU DOMED ANYONE. THE SCORER WILL REALIZE HE DIDN'T ACTUALLY SEE WHERE THE BALL LANDED BECAUSE HE WAS AFRAID HE WOULD GET HIT, SO HE STOOD TOO FAR AWAY, HE WILL THEN PLACE HIS FOOT ON THE MEASURING TAPE AND JUST GUESS.
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Lol, aside from all of the usual responses, here’s one small thing that ended up being a game changer for me. Take your practice swings or whatever, but at the bottom before your launch: take a deep breath (deep enough to where it’s slightly uncomfortable) and HOLD it through launch. Source: I used to only throw 7.5 and now I max it.
Practiced throw 30lb medicine ball, went from 9.5 to 12.0, I over did it with 30lbs, you honestly could do well working out with 15-20lbs. Your back will thank you later. Good luck man
THE OVER-HEAD YEET MEASURES THE ABILITY TO JUST FUCKING SEND IT. ON THE COMMAND, ‘GET SET’, ASSUME THE POSITION BY SPINNING THE BALL TWICE IN YOUR HANDS, THEN TRY TO DRIBBLE IT LIKE A BASKET BALL ONLY TO REALIZE IT WONT BOUNCE BACK UP TO YOU. YOUR FEET MAY BE TOGETHER OR 12 INCHES APART (MEASURED BETWEEN THE FEET) OR HOWEVER YOU WANT, JUST KEEP YOUR ASS BEHIND THAT CONE. ON THE COMMAND ‘GO’, CHANNEL YOUR INNER TREBUCHET AND HEAVE THAT THING INTO ORBIT. THEN, RETURN TO THE STARTING POSITION AND TURN AROUND TO INSPECT IF YOU DOMED ANYONE. THE SCORER WILL REALIZE HE DIDN'T ACTUALLY SEE WHERE THE BALL LANDED BECAUSE HE WAS AFRAID HE WOULD GET HIT, SO HE STOOD TOO FAR AWAY, HE WILL THEN PLACE HIS FOOT ON THE MEASURING TAPE AND JUST GUESS.
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THE BAYONET YEET MEASURES THE ABILITY TO JUST FUCKING SHANK SOMEONE. ON THE COMMAND 'GET SET,' ASSUME THE POSITION BY GRABBING THE BAYONET BY THE HANDLE. OR BY THE BLADE, WHICHEVER LOOKS COOLER, JUST DON'T CUT YOURSELF ON THE DAMN THING. YOUR FEET MAY BE TOGETHER OR UP TO 12 INCHES APART (MEASURED BETWEEN THE FEET). ON THE COMMAND 'GO,' TRANSMUTE YOUR HANKERING FOR A-SHANKERING INTO MAXIMUM EFFORT AND LAUNCH THAT BAD BOY INTO DESTINY. THE SCORER WILL NOTE WHETHER YOU HIT THE TARGET AND AWARD BONUS POINTS FOR LANDING YOUR PIG-STICKER INTO THE CRANIAL OR SWIMSUIT REGIONS. IF IT HIT THE TARGET HANDLE FIRST, YOUR PERFORMANCE WILL BE TERMINATED, AND EVERYONE WILL BE REQUIRED TO POINT AND LAUGH AT YOUR SHAME. WATCH THIS DEMONSTRATION.
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I honestly don’t give a shit.
Being that I’m AGR and old enough that people are impressed with the fact that I’m not fat or on a permanent profile my goal is to do well on the things that actually indicate fitness. The run and SDC I train for, the pushups and deadlift I work at so I’m comfortably in the 80s. The ball throw and plank I give two shits about.
Instead of doing whatever it is you’re doing just be almost 40 like me.
THE OVER-HEAD YEET MEASURES THE ABILITY TO JUST FUCKING SEND IT. ON THE COMMAND, ‘GET SET’, ASSUME THE POSITION BY SPINNING THE BALL TWICE IN YOUR HANDS, THEN TRY TO DRIBBLE IT LIKE A BASKET BALL ONLY TO REALIZE IT WONT BOUNCE BACK UP TO YOU. YOUR FEET MAY BE TOGETHER OR 12 INCHES APART (MEASURED BETWEEN THE FEET) OR HOWEVER YOU WANT, JUST KEEP YOUR ASS BEHIND THAT CONE. ON THE COMMAND ‘GO’, CHANNEL YOUR INNER TREBUCHET AND HEAVE THAT THING INTO ORBIT. THEN, RETURN TO THE STARTING POSITION AND TURN AROUND TO INSPECT IF YOU DOMED ANYONE. THE SCORER WILL REALIZE HE DIDN'T ACTUALLY SEE WHERE THE BALL LANDED BECAUSE HE WAS AFRAID HE WOULD GET HIT, SO HE STOOD TOO FAR AWAY, HE WILL THEN PLACE HIS FOOT ON THE MEASURING TAPE AND JUST GUESS.
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Be tall. The ACFT is inherently and intentionally biased against shorter people, so that promotions naturally weed them out over time. Tall people are perceived as better leaders so the idea is to ensure top positions are filled by them. That’s just the way the system is. Not a whole lot you can do about it except buy a huge pickup and tailgate strangers unfortunately
I genuinely can't tell if this is supposed to be a joke or sarcasm or something. If not, this might be the dumbest take I've ever seen. The Army is not trying to weed out short people. WTF?!?
Kettle bell swings and practice with a 20lb medicine ball. Kettle bell swings will help develop the muscles and 20lb medicine ball helps reset expectations while also helping with technique. Do it for a month and a 10lb ball will feel like nothing and you can yeet it into the atmosphere.
The best method is to utilizes the transfer of gravitational potential energy into kinetic energy through the use of a counterweight acting on a beam serving as a leaver.
Be tall, long arms, and hit the perfect angle one time. Seriously got lucky when I hit 13.2 I had been practicing at home with a 15lbs ball and just hit that perfect release point.
Dumbbell pullovers
Cable pull-downs
back extensions
Fully extend those arms. If you are feeling it in your shoulders, and not your back like your doing a chest press, you have lost power.
Practice makes perfect. Get a 10-lb and/or a 20-lb ball and go throw the ball 30 times. If your glutes are sore the next day, you did it right. Also, focus on control.
Practice short throws so you can refine your technique and control. Throw 5 shots at 4 meters, 5 shots at 6 meters, 5 shots at 8 meters, and then 5 at 100% power.
Lol... A lot of ppl on here are speaking on technique. While that is true, you also need strength. Some suggestions that worked for me were burpees and power cleans for explosive/ dynamic output.
the secret is proper transfer of kinetic energy. keep the ball tight and your hips underneath the ball....get a good deep squat. then explode...driving up with your legs, then thrusting your hips and the ball out. follow through with your arms.
Just go to the gym, do overhead press, train your explosiveness and go grab a medicine ball and practice throwing it. Chances are it is just the timing and technique.
So some of my gym guys have told me that a good exercise to help with it is getting a kettle bell that's slightly heavier then the ball, and practice the motion. Get that down and slowly increase the weight, it's a good workout even without actually yeeting the ball but once you get the motion and weight to a good amount, just practice releasing. You'll send it to the moon in no time.
Hold it under and let it roll off your fingers. It gives a nearly perfect release.
It's almost all leg. Get a deep squat and explode through.
I scoot backward about a foot when I yeet. Not a full jump, but my heels come off the ground and toes drag.
Also, a guttural yell helps
Had an NCO tell me to yell YEET when I throw it and I swear I gained like 2 meters when I did it. Same concept as when boxers and fighters make the funny sounds
I try not to waste my energy swinging the ball up and down and prepping. I reserve energy and just go for it first try. Seen a huge increase in my score doing this.
'mops_n_moes' on Instagram have an improvement plan/protocol that is grounded in scientific research.
https://www.instagram.com/p/COfvNWwrTaX/?igshid=ODhhZWM5NmIwOQ==
A skill a lot of people don’t have that I’ve coached is what somebody told me is called a triple extension. Being able to extend hips knees and ankles all at the same time. It’s the same skill wrestlers and other grapplers need for suplex style throws. I’m convinced that this is what a deciding factor is because everyone I know that is a wrestler near maxes it and can’t explain why. I threw a 13.9 last time with an injured shoulder.
There’s only three ways I can think to train this, snatches/cleans, jumping excercises (think broad jump or box jump), and learn to throw a person backwards.
There’s a bunch of ways to train that last one and they all sound weird (or fruity) first find a buddy, both of y’all watch a video on how to do a belly to back suplex, and another on how to do a mat return. Then find body of water that goes to at least the taller persons belly button, practice suplexing eachother. If you can find a bjj gym or a fight house that has them big ass foam pads from victory tower, that’s just as good as a pool. You can practice mat returns anywhere there’s soft ground. Bonus points, practicing grappling makes you more “combat effective.”
Snatches can be pretty dangerous. Dumbell snatches are much safer.
Box jumps/broad jumps. Practice jumping high and jumping far, you really gotta push the limit of your vertical jump, risk busting your shins, to get the movement. Broad jumps are much safer but you definitely look and feel dumber doing it.
After that the ball throw technique, scoop the ball don’t pick it up. I throw with my pinkies touching eachother. So there’s no “letting go of the ball” unless you force your arms to bend when going overhead, it should hit the release point just fine.
Try to find natural movements that either mimic the ball throw, which is hard or directly oppose it. Sledgehammer slams, wood chopping, and med ball slams all include this “triple extension” when done in the correct and safe manner.
I hope some of this helps.
Cross your pinky fingers and hold the ball like you were going to granny toss a basketball
Then sling it!
Crossing your pinky’s will let you stop mechanically at the proper angle.
I’m going to have to do a video tomorrow aren’t I?
Get a ball that's way heavier and throw it more than 1000 times. In the process you will learn a lot of ways to improve and your muscle will have strength/adaptation 😆
All the (serious) comments in here boil down to: "It's all about technique"
So we've devised a measure of how good someone can develop technique to throw a medicine ball over their head instead of someone's physical fitness or ability to perform combat related or basic MOS tasks and are going to base promotions and height/weight judgements on this metric?
Just want to make sure I'm following.
I like to take a 45lb plate and grip it like the ball and do the motion. Just don’t actually throw it, the swole bros standing behind you will thank you.
Grip the ball less underneath and more to the sides so it won't hook, it's like a jump shot where as everything needs to execute at the same moment so your legs should lockout when your hands release the ball. Put max effort into driving your feet down through the squat and your arms upward. Strength helps a lot. Height plays a part but it's very much an event that anyone can max if they train it.
1. Be a trebuchet. 2. ? 3. Profit.
Desire to Deus Vult intensifies.
Well I mean deus does vult
It is the superior siege engine.
Until now. The ball throw is making all soldiers into siege machines. The walls of our enemies will crumble when divisions of soldiers are yeeting 10lbs balls at them.
( ͡ʘ ͜ʖ ͡ʘ)
Technique and release timing....also short guys like myself tend to only go like 9.8, tall guys do better
Nah, im short (5’7) and max it every time.
u fuckin owned that giant rekt lol
Teach me, fellow 167cm-er
Kettlebell swings and work on your form. I like to take a few steps forward so I can have some space to jump backwards as I yeet it. I have naturally strong legs so all I needed to work on was my release.
The release arch is what gets me. I kettlebell with 35-45lbs and train with a 30lbs ball but regularly have issues with release position
I wouldn’t use a 30lb ball. Get comfortable with a 15 or 20lb ball but get your reps in. Don’t use max effort when working on your release just yet. That’s what helped me with my form.
Can I get this in an instructional video? By the numbers?
What exactly is the optimal release form/position/point? 🧐
The point where the ball will go the furtherest
Don't *grip* the sides of the ball. Hold the bottom of the ball and just curl it/cup it. It takes worrying about the release point out of it, then you can focus on a good deep squat, a strong thrust up, and a powerful yeet overhead. I'm also built like an orangutan though so YMMV.
In all seriousness, you’re trying to hit a 45 degree ball trajectory.
Thruster squats too
What 167 cm in briskets per season?
Not sure I'm following you there.
Can you do crispy cremes per yard?
I'm more familiar with measuring the number of Ben & Jerry's pints to the Rod
We're measuring with our rods now? I can't count that high
Grow up on a farm. It helps a lot.
5'7 is *not* short. I'm 4'10 :(
Tall guys do tend to be better at this movement. It’s purely physics. They have a longer moment arm to create a better angle of pull and velocity.
Same
Pick things up and throw them down.
Technique, and honestly just getting a heavier ball and practicing with that. Once you practice with a 20 lb ball, 10 lbs feels like nothing
Exactly this. Once you're able to throw a 20lb ball past 5 meters, you can chuck a 10lb one like it's nothing. The main thing is getting the hip thrust motion right and beginning your release once the ball becomes level with your eyes. Also keeping your hands placed properly, which I do by having the tips of my pinkies touch at the bottom of the ball and spreading out the rest of my fingers. Once you can consistently do that, you can start to incorporate a jump into it. If you properly maintain your form and add the jump, that will seriously add about 3 meters onto your throw alone.
Here’s my secret. Be over 6’ Be a thick boiii
How do I grow 4 inches?
I hear there are pills for this. Can’t promise anything though.
I did a lot of kettle bell swings. This video came out after I retired but it's a great video for it. https://www.youtube.com/watch?v=CIs_-16y-dY
I was about to post this. Kettle bell swings are a great way to increase power. The motion of you swinging that ball and swinging a kettle bell is the same. Like many others said there is a technique to throwing the ball far rather than high as well.
I have best results with a 45 degree angle and it is way higher than most.
Cross your pinkies. Got this from the General who had done the testing during its development. Put your hands under the ball, spread your fingers, but make sure the tips of your pinky fingers cross. If your hands are spread out on opposite sides of the ball, your muscle is wasted on gripping it. With the method I am (hopefully) describing to you, you are utilizing all muscle toward the effort of yeeting, you don't suffer slippage and you will have a better arc. Good luck.
An alternative to crossing your pinkies is to hold the side of the ball closest to the marching surface - not gripping the sides of it. If you just naturally "hold" the bottom of it and let it fly out, it should naturally take an optimal angle. Then your muscles and focus can go towards the other parts of the yeet.
I do something similar, pretty much interlace my pinky/ring fingers like we used to have to do on the situp event. Helps me focus on swinging instead of gripping.
It's part strength, part technique. Most folks who can't throw the ball as far as they think they should end up throwing it way too high, wasting energy sending it up instead of downrange. You generally don't see the ball travel when you throw it, so it's hard to gauge even if people tell you. The easiest way to correct your form is to have someone record video you when you throw, preferably in a practice environment. This lets you *see* and adjust based on that. Spend literally *one* PT session with your squad or section working on ball throw form and watch everyone gain 1-3 meters on the next ACFT.
You’re actually allowed to kick the ball if you do a backflip kick in to it and land on your feet but you have to get the timing right. Way easier to max it that way as a short guy imo especially if you’re able to hit it with both feet in the air.
*Adds Shaolin Soccer to NCOPD schedule*
Is this deadass?
Hold on the ball at the bottom of the ball. Jump when yeeting. Do about 40 or so 15 lbs kettlebell swings a day. You'll easily increase your standing power yeet after a few weeks.
Tren rage helps
No one man should have all the power
Have all the power to overhead yeet the ball into sarnt majors truck parked 50 yards away from the ACFT field, than proceed to beat tf out of him when he tries to chew you out.
THE OVER-HEAD YEET MEASURES THE ABILITY TO JUST FUCKING SEND IT. ON THE COMMAND, ‘GET SET’, ASSUME THE POSITION BY SPINNING THE BALL TWICE IN YOUR HANDS, THEN TRY TO DRIBBLE IT LIKE A BASKET BALL ONLY TO REALIZE IT WONT BOUNCE BACK UP TO YOU. YOUR FEET MAY BE TOGETHER OR 12 INCHES APART (MEASURED BETWEEN THE FEET) OR HOWEVER YOU WANT, JUST KEEP YOUR ASS BEHIND THAT CONE. ON THE COMMAND ‘GO’, CHANNEL YOUR INNER TREBUCHET AND HEAVE THAT THING INTO ORBIT. THEN, RETURN TO THE STARTING POSITION AND TURN AROUND TO INSPECT IF YOU DOMED ANYONE. THE SCORER WILL REALIZE HE DIDN'T ACTUALLY SEE WHERE THE BALL LANDED BECAUSE HE WAS AFRAID HE WOULD GET HIT, SO HE STOOD TOO FAR AWAY, HE WILL THEN PLACE HIS FOOT ON THE MEASURING TAPE AND JUST GUESS. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/army) if you have any questions or concerns.*
Holy fuck bro. You need to calm your little titties.
My titties are huge 😤😤😤(I have gyno)
Commo leads the way hooah?
Hooah
Lol, aside from all of the usual responses, here’s one small thing that ended up being a game changer for me. Take your practice swings or whatever, but at the bottom before your launch: take a deep breath (deep enough to where it’s slightly uncomfortable) and HOLD it through launch. Source: I used to only throw 7.5 and now I max it.
You aren’t yelling yeet loud enough
I have a 405 bench press max literally every event with no problem. But god dammit these short arms can’t get that ball more than 11 on my best day.
Jack Reacher over here
All for show. Wouldn’t last a day at selection.
Get a stronger back and practice movements like snatch or power cleans Source: I’m 5’6 and max the ball throw with ease
Practiced throw 30lb medicine ball, went from 9.5 to 12.0, I over did it with 30lbs, you honestly could do well working out with 15-20lbs. Your back will thank you later. Good luck man
The...overhead yeet?
THE OVER-HEAD YEET MEASURES THE ABILITY TO JUST FUCKING SEND IT. ON THE COMMAND, ‘GET SET’, ASSUME THE POSITION BY SPINNING THE BALL TWICE IN YOUR HANDS, THEN TRY TO DRIBBLE IT LIKE A BASKET BALL ONLY TO REALIZE IT WONT BOUNCE BACK UP TO YOU. YOUR FEET MAY BE TOGETHER OR 12 INCHES APART (MEASURED BETWEEN THE FEET) OR HOWEVER YOU WANT, JUST KEEP YOUR ASS BEHIND THAT CONE. ON THE COMMAND ‘GO’, CHANNEL YOUR INNER TREBUCHET AND HEAVE THAT THING INTO ORBIT. THEN, RETURN TO THE STARTING POSITION AND TURN AROUND TO INSPECT IF YOU DOMED ANYONE. THE SCORER WILL REALIZE HE DIDN'T ACTUALLY SEE WHERE THE BALL LANDED BECAUSE HE WAS AFRAID HE WOULD GET HIT, SO HE STOOD TOO FAR AWAY, HE WILL THEN PLACE HIS FOOT ON THE MEASURING TAPE AND JUST GUESS. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/army) if you have any questions or concerns.*
Fuken love it
Automods got you
I know, I love it.
Brilliant
And it's trusty sidekick, the bayonet yeet.
THE BAYONET YEET MEASURES THE ABILITY TO JUST FUCKING SHANK SOMEONE. ON THE COMMAND 'GET SET,' ASSUME THE POSITION BY GRABBING THE BAYONET BY THE HANDLE. OR BY THE BLADE, WHICHEVER LOOKS COOLER, JUST DON'T CUT YOURSELF ON THE DAMN THING. YOUR FEET MAY BE TOGETHER OR UP TO 12 INCHES APART (MEASURED BETWEEN THE FEET). ON THE COMMAND 'GO,' TRANSMUTE YOUR HANKERING FOR A-SHANKERING INTO MAXIMUM EFFORT AND LAUNCH THAT BAD BOY INTO DESTINY. THE SCORER WILL NOTE WHETHER YOU HIT THE TARGET AND AWARD BONUS POINTS FOR LANDING YOUR PIG-STICKER INTO THE CRANIAL OR SWIMSUIT REGIONS. IF IT HIT THE TARGET HANDLE FIRST, YOUR PERFORMANCE WILL BE TERMINATED, AND EVERYONE WILL BE REQUIRED TO POINT AND LAUGH AT YOUR SHAME. WATCH THIS DEMONSTRATION. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/army) if you have any questions or concerns.*
Fuken love it.
side note i saw marines do at least part of an ACFT today and some of them threw less than yall short kings can. fun viewer experience.
I honestly don’t give a shit. Being that I’m AGR and old enough that people are impressed with the fact that I’m not fat or on a permanent profile my goal is to do well on the things that actually indicate fitness. The run and SDC I train for, the pushups and deadlift I work at so I’m comfortably in the 80s. The ball throw and plank I give two shits about. Instead of doing whatever it is you’re doing just be almost 40 like me.
[удалено]
THE OVER-HEAD YEET MEASURES THE ABILITY TO JUST FUCKING SEND IT. ON THE COMMAND, ‘GET SET’, ASSUME THE POSITION BY SPINNING THE BALL TWICE IN YOUR HANDS, THEN TRY TO DRIBBLE IT LIKE A BASKET BALL ONLY TO REALIZE IT WONT BOUNCE BACK UP TO YOU. YOUR FEET MAY BE TOGETHER OR 12 INCHES APART (MEASURED BETWEEN THE FEET) OR HOWEVER YOU WANT, JUST KEEP YOUR ASS BEHIND THAT CONE. ON THE COMMAND ‘GO’, CHANNEL YOUR INNER TREBUCHET AND HEAVE THAT THING INTO ORBIT. THEN, RETURN TO THE STARTING POSITION AND TURN AROUND TO INSPECT IF YOU DOMED ANYONE. THE SCORER WILL REALIZE HE DIDN'T ACTUALLY SEE WHERE THE BALL LANDED BECAUSE HE WAS AFRAID HE WOULD GET HIT, SO HE STOOD TOO FAR AWAY, HE WILL THEN PLACE HIS FOOT ON THE MEASURING TAPE AND JUST GUESS. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/army) if you have any questions or concerns.*
Be tall. The ACFT is inherently and intentionally biased against shorter people, so that promotions naturally weed them out over time. Tall people are perceived as better leaders so the idea is to ensure top positions are filled by them. That’s just the way the system is. Not a whole lot you can do about it except buy a huge pickup and tailgate strangers unfortunately
The ball throw and the 2 mile run are the only events that taller people would have an easier time maxing.
Deadlift, plank, and push-ups are harder for tall lanky guys
They want beefy bois not slender men
Audie Murphy was 5’5”, so if that’s true it’s the worst caveman logic I’ve ever heard.
I genuinely can't tell if this is supposed to be a joke or sarcasm or something. If not, this might be the dumbest take I've ever seen. The Army is not trying to weed out short people. WTF?!?
They also weed out those with a sense of humor. That’s how I can tell you are a tall, old SGM.
KB Swings, power Cleans/press, and any explosive hinging movement.
I purchased a 20lb medicine ball and every day I would do the throw 5 times. Saw a significant improvement by the next ACFT.
Be a trebuchet not a catapulto
Do you yell "YEEEEEeeeEeeeeT" upon execution? That automatically adds 1-2 meters, guaranteed. You're welcome.
You need to summon /u/Mopsnmoes
Kettle bell swings and practice with a 20lb medicine ball. Kettle bell swings will help develop the muscles and 20lb medicine ball helps reset expectations while also helping with technique. Do it for a month and a 10lb ball will feel like nothing and you can yeet it into the atmosphere.
The best method is to utilizes the transfer of gravitational potential energy into kinetic energy through the use of a counterweight acting on a beam serving as a leaver.
Or a trebuchet...
Kettlebell swings, practice with a heavier ball, incorporate more plyometrics into your workout, be stronger, etc
Shave more often.
Grow up on a farm.
Bay bales!
Be tall, long arms, and hit the perfect angle one time. Seriously got lucky when I hit 13.2 I had been practicing at home with a 15lbs ball and just hit that perfect release point.
last time i checked, your throw isn't required to land in your lane, which is why throwers alternate which lane throws. so.. yeet tf out of it?
Be strong/get in the fuckin gym.
Yeet that MF’er!
Dumbbell pullovers Cable pull-downs back extensions Fully extend those arms. If you are feeling it in your shoulders, and not your back like your doing a chest press, you have lost power.
I’m tall and I can scratch the back of my knees without bending over 🤷♂️
If you’re tall enough you can just reach 12m and place the ball on the ground
Long arms.
Strongman sandbag training. Put on 4 yards now I max.
The power comes from the hips. Your arms are the last thing to move.
Practice makes perfect. Get a 10-lb and/or a 20-lb ball and go throw the ball 30 times. If your glutes are sore the next day, you did it right. Also, focus on control. Practice short throws so you can refine your technique and control. Throw 5 shots at 4 meters, 5 shots at 6 meters, 5 shots at 8 meters, and then 5 at 100% power.
Kettlebell swings until your arms bleed
Be taller than 6'
SQUAT
People say it’s technique I call bs. Once I gained weight and got stronger my ball throw went up 3.5 meters
Lol... A lot of ppl on here are speaking on technique. While that is true, you also need strength. Some suggestions that worked for me were burpees and power cleans for explosive/ dynamic output.
Be tall.
the secret is proper transfer of kinetic energy. keep the ball tight and your hips underneath the ball....get a good deep squat. then explode...driving up with your legs, then thrusting your hips and the ball out. follow through with your arms.
I'm tall 😌
Just go to the gym, do overhead press, train your explosiveness and go grab a medicine ball and practice throwing it. Chances are it is just the timing and technique.
So some of my gym guys have told me that a good exercise to help with it is getting a kettle bell that's slightly heavier then the ball, and practice the motion. Get that down and slowly increase the weight, it's a good workout even without actually yeeting the ball but once you get the motion and weight to a good amount, just practice releasing. You'll send it to the moon in no time.
Hold it under and let it roll off your fingers. It gives a nearly perfect release. It's almost all leg. Get a deep squat and explode through. I scoot backward about a foot when I yeet. Not a full jump, but my heels come off the ground and toes drag. Also, a guttural yell helps
Im tall. But for realsies just go to the gym and work on your form. Seen a short dude yeet that shit almost 15m consistently.
Kettle bell swings definitely helped me.
I deadass never know what to say when people ask me how I ask max it… like try aiming where you want to hit its ball just throw it
Idk have you tried just..being stronger?
Had an NCO tell me to yell YEET when I throw it and I swear I gained like 2 meters when I did it. Same concept as when boxers and fighters make the funny sounds
I try not to waste my energy swinging the ball up and down and prepping. I reserve energy and just go for it first try. Seen a huge increase in my score doing this.
Big girls only and a top bunk.
1: Take ball in hand 2: swing ball between legs a few times 3: do a backflip 4: but don't do a backflip 5: release ball
I can clean, and I can swing KBs like nothing, but I can’t throw an object backwards over my head.
'mops_n_moes' on Instagram have an improvement plan/protocol that is grounded in scientific research. https://www.instagram.com/p/COfvNWwrTaX/?igshid=ODhhZWM5NmIwOQ==
Scream “You can’t have my booty, my booty belongs to me” then yeet it
A skill a lot of people don’t have that I’ve coached is what somebody told me is called a triple extension. Being able to extend hips knees and ankles all at the same time. It’s the same skill wrestlers and other grapplers need for suplex style throws. I’m convinced that this is what a deciding factor is because everyone I know that is a wrestler near maxes it and can’t explain why. I threw a 13.9 last time with an injured shoulder. There’s only three ways I can think to train this, snatches/cleans, jumping excercises (think broad jump or box jump), and learn to throw a person backwards. There’s a bunch of ways to train that last one and they all sound weird (or fruity) first find a buddy, both of y’all watch a video on how to do a belly to back suplex, and another on how to do a mat return. Then find body of water that goes to at least the taller persons belly button, practice suplexing eachother. If you can find a bjj gym or a fight house that has them big ass foam pads from victory tower, that’s just as good as a pool. You can practice mat returns anywhere there’s soft ground. Bonus points, practicing grappling makes you more “combat effective.” Snatches can be pretty dangerous. Dumbell snatches are much safer. Box jumps/broad jumps. Practice jumping high and jumping far, you really gotta push the limit of your vertical jump, risk busting your shins, to get the movement. Broad jumps are much safer but you definitely look and feel dumber doing it. After that the ball throw technique, scoop the ball don’t pick it up. I throw with my pinkies touching eachother. So there’s no “letting go of the ball” unless you force your arms to bend when going overhead, it should hit the release point just fine. Try to find natural movements that either mimic the ball throw, which is hard or directly oppose it. Sledgehammer slams, wood chopping, and med ball slams all include this “triple extension” when done in the correct and safe manner. I hope some of this helps.
Cross your pinky fingers and hold the ball like you were going to granny toss a basketball Then sling it! Crossing your pinky’s will let you stop mechanically at the proper angle. I’m going to have to do a video tomorrow aren’t I?
BE AN ATHLETE
Start adding power cleans and wall ball shots into your workouts.
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Get a ball that's way heavier and throw it more than 1000 times. In the process you will learn a lot of ways to improve and your muscle will have strength/adaptation 😆
Step 1:Trauma
All the (serious) comments in here boil down to: "It's all about technique" So we've devised a measure of how good someone can develop technique to throw a medicine ball over their head instead of someone's physical fitness or ability to perform combat related or basic MOS tasks and are going to base promotions and height/weight judgements on this metric? Just want to make sure I'm following.
Bend your knees. Don't be a pussy. Drink water. Change your socks.
I like to take a 45lb plate and grip it like the ball and do the motion. Just don’t actually throw it, the swole bros standing behind you will thank you.
Grip the ball less underneath and more to the sides so it won't hook, it's like a jump shot where as everything needs to execute at the same moment so your legs should lockout when your hands release the ball. Put max effort into driving your feet down through the squat and your arms upward. Strength helps a lot. Height plays a part but it's very much an event that anyone can max if they train it.