The assistant marks the spot where the ball first hits the ground . Do not measure the roll distance. Measure from the wall (0-point) to the impact mark in centimeters or inches. Scoring: What is a Good Score? Because the High5 test is a measure of power-to-weight ratio, results vary. Below are general athletic standards for a 3kg medicine ball (adults).
In the world of fitness, we often obsess over one-rep maxes (1RM) on the bench press or squat. But what if you could measure your functional, full-body explosive strength with nothing more than a wall and a tape measure? Enter the High5 Strength Test (also known as the Seated Medicine Ball Throw or Chest Pass ).
This test strips away technical lifting skill and isolates raw, explosive power from the hips, core, shoulders, and arms. Despite its name, the High5 test has nothing to do with slapping palms. The "High5" refers to the trajectory and follow-through of the movement—specifically, the height and extension at which the ball is released. high5 strength test
The test measures by assessing how far an individual can throw a medicine ball while seated on the floor with their back against a wall.
Hold the medicine ball with both hands, using a "diamond grip" (thumbs and index fingers touching to form a triangle). Bring the ball to the center of your chest. The assistant marks the spot where the ball
Whether you are a coach screening high school athletes or a fighter checking camp progress, the High5 test offers a 5-second snapshot of your functional explosiveness.
| Rating | Men (Distance) | Women (Distance) | | :--- | :--- | :--- | | | > 7.5 meters (24.6 ft) | > 6.0 meters (19.6 ft) | | Excellent | 6.5 – 7.5 m (21–24 ft) | 5.5 – 6.0 m (18–19 ft) | | Good | 5.5 – 6.4 m (18–21 ft) | 4.5 – 5.4 m (14–17 ft) | | Average | 4.5 – 5.4 m (14–17 ft) | 3.5 – 4.4 m (11–14 ft) | | Needs Work | < 4.5 m (< 14 ft) | < 3.5 m (< 11 ft) | Scoring: What is a Good Score
Without any back lift or wind-up, explosively press and extend your arms forward, releasing the ball at a 45-degree angle. You must keep your back pinned to the wall—do not arch away to gain leverage.