Revision 7T · Full Tutorial Edition · Updated 1 September 2026
PWR-012 · SUPERVISED full tutorial
Sequence a medicine-ball chest pass for velocity and accuracy
Throwing and striking power is rapid force delivered to an implement or target under a declared technique. This lesson teaches one bounded version: a standing two-handed medicine-ball chest pass into a capture net. The learner establishes a stable stance, loads without twisting, drives from the floor through the trunk and arms, releases toward a marked target and finishes without crossing the line. The provider controls ball mass, distance, intensity, repetitions, rest and the exclusion zone. Usable projectile power is a velocity-accuracy envelope, not the fastest radar flash. Radar alignment, medicine-ball mass, release line, capture-net lane and target grid belong to the method. Each pass receives three independent labels: legal foot position, valid velocity beam and impact zone. A central hit at repeatable speed can be progressed; a faster pass with a foot fault, side-net impact or uncontrolled rebound remains invalid. Retrieval is a locked phase: nobody crosses the line until the ball is motionless and the provider gives an all-clear.
What you will produceThe learner completes four valid chest passes with the same ball and stance while release velocity/distance and target accuracy are both recorded.
Method9 numbered Power-specific steps
Practice authorityFull method with qualified supervision where stated
Throwing and striking power: Stand behind the line with feet at the recorded width and the target centred. Keep the ball close to the chest with fingers spread. Look at the target and wait for the provider's 'clear' signal. No one retrieves a ball until all throws have stopped.
During an authorised attempt, Push through the feet, extend hips and knees, then let the chest and arms finish the pass. Avoid throwing only with the elbows. Let the arms follow through, absorb forward momentum with the stance and hold balance without stepping into the exclusion zone.
Match feet, release line and ball start to the reference marks, then record velocity or distance, target zone and validity separately for every pass.
Qualified help is required for
Check shoulder, elbow, trunk and balance readiness and confirm that the capture net, exclusion zone and retrieval rule are safe before throwing begins.
Choose ball mass, technique, target distance, effort, repetitions, rest, radar/video setup and a protected throwing area.
Choose a ball mass that can be accelerated from a true chest-pass start, prevent a behind-the-head wind-up, verify radar alignment and target impact, and keep retrieval locked until the lane is cleared.
Never do this from the page alone
Throw or strike toward a person, animal, breakable object or occupied area, or use an implement whose weight or rebound has not been assessed.
Do not substitute a heavier ball, overhead throw, rotational wind-up or unprotected striking task for the declared chest pass.
Stop when foot faults, target misses, uncontrolled rebound, pain or deteriorating sequencing make the next throw unsafe or incomparable.
2 · Get ready
Gather what you need and check the starting conditions
What you need
Provider-selected medicine ball with secure dry surface
Capture net or solid non-rebounding receiving setup
Marked throwing line and target
Validated radar, video or distance measure
A throwing record for ball identity and mass, stance marks, release line, radar or distance method, target zone, foot validity, rebound control and every excluded pass.
Before you start
Create an exclusion zone behind and beside the target and appoint one person to declare it clear.
Check the ball for damage and the floor for slipping or uncontrolled rebound.
Report shoulder, elbow, wrist, back or pelvic pain and any recent throwing absence.
Clear the throwing lane and place feet, release line and ball on their reference marks. Ask for a motionless chest-level start before permitting the first light familiarisation pass.
Practise the empty-lane check, stable chest-level start and straight release with a light familiarisation ball before measured passes.
3 · The method
Follow these steps in order
Set the stance and line
Stand behind the line with feet at the recorded width and the target centred. Keep the ball close to the chest with fingers spread.
Why: A stable, repeatable base makes velocity and accuracy comparable.
Check: Feet and ball start match the photo and neither foot touches the line.
Confirm the range is clear
Look at the target and wait for the provider's 'clear' signal. No one retrieves a ball until all throws have stopped.
Why: Projectile safety depends on a controlled exclusion zone.
Check: The learner can see an empty net area and names the retrieval rule.
Load without a wind-up
Make the provider-taught shallow hip and knee bend while keeping the chest facing the target; do not swing the ball behind the head.
Why: An extra wind-up changes joint load and technique.
Check: The ball remains in front and the stance stays planted.
Drive in sequence
Push through the feet, extend hips and knees, then let the chest and arms finish the pass. Avoid throwing only with the elbows.
Why: A coordinated proximal-to-distal sequence transfers force to the ball.
Check: Video shows lower-body movement beginning before final arm extension.
Release toward the mark
Extend both arms and release at chest height toward the target centre; do not chase velocity by launching high or sideways.
Why: Accuracy is a separate part of usable throwing power.
Check: The ball enters the capture area and the release stays within the declared lane.
Finish behind the line
Let the arms follow through, absorb forward momentum with the stance and hold balance without stepping into the exclusion zone.
Why: Crossing the line changes distance and can enter the ball path.
Check: Both feet remain legal and balance is held.
Measure before retrieving
Record velocity or distance, target hit, foot fault and symptoms. Retrieve only on the provider's all-clear.
Why: A fast miss or foot fault is not a valid trial.
Check: Each throw has separate output, accuracy and validity fields.
Align radar and target grid
Confirm the radar points along the chest-pass lane and the capture net displays central, inner and outer impact zones. Perform the provider's calibration check before a measured projectile is released.
Why: Off-axis radar and an unmarked net make velocity and accuracy labels unreliable.
Check: A calibration movement registers in lane and every visible target zone has an unambiguous score.
Build the velocity accuracy envelope
Plot each legal pass by release velocity and impact zone. Keep foot faults, radar dropouts and side-net catches on the sheet with invalid labels instead of averaging them.
Why: The plot shows whether faster delivery preserves placement and capture safety.
Check: At least three legal throws form a repeatable speed cluster with separately recorded target zones.
4 · Worked example
See the whole method used once
Scenario
A coach uses a 2 kg medicine ball, a target centred 4 m away and a capture net; radar and target zones score each pass.
Walkthrough
The learner rehearses the sequence without the ball and repeats the exclusion-zone rule.
Throw one is 7.8 m/s but the learner steps over the line, so it is invalid.
Throws two to four are 7.4, 7.6 and 7.5 m/s; all hit the central target and finish behind the line.
Throw five is not added because the planned valid set is complete.
The coach records the best valid 7.6 m/s and 3/3 central hits, with no pain.
Radar alignment is verified along the four-metre lane, and the learner identifies central, inner, outer and side-net impact zones before touching the 2 kg ball.
The three legal throws form a 7.4–7.6 m/s cluster with central impacts; the 7.8 m/s foot-fault pass remains visible but outside the valid envelope.
The ball becomes motionless behind the capture net before the provider announces retrieval, so no learner enters an active projectile lane.
Result
The valid result is 7.6 m/s with central accuracy in this two-handed 2 kg chest-pass fixture. It does not establish striking power, one-handed throwing skill or self-defence ability.
5 · Right and wrong
Compare correct or safer execution with the common wrong version
Right and wrong comparison
Moment
Right / safer
Wrong / riskier
Why it matters
Range control
Throw only after the exclusion zone is declared clear.
Throw while someone retrieves the prior ball.
A projectile can strike the retriever.
Sequence: Throwing and striking power checkpoint
Drive feet and lower body before the arms finish.
Snap only the elbows from a rigid base.
The declared whole-body technique is not used.
Release: Throwing and striking power checkpoint
Aim through the marked capture area.
Chase velocity with a wild release.
Power without accuracy is unusable in this task.
Foot rule
Finish balanced behind the line. It is correct when video shows lower-body movement beginning before final arm extension.
Step over the line to gain distance.
The attempt becomes invalid and less safe.
Interpretation: Throwing and striking power checkpoint
Report ball, technique, velocity and hits.
Call the result general throwing or fighting power.
Implement and technique specificity is large.
Choosing the strongest pass
Use a legal radar value paired with its target-grid impact.
Select the fastest flash although the foot crossed the release line.
Velocity cannot rescue an illegal stance or shortened throwing distance.
Retrieving the medicine ball
Wait until capture is complete and the all-clear is spoken.
Walk into the net lane while another projectile may be released.
Retrieval lockout prevents exposure inside the active ball path.
6 · Common mistakes
Spot the error and apply the correction
Common mistakes and corrections
Mistake
Fix
The ball is too heavy to accelerate cleanly.
Have the provider reduce mass until sequence and target control are stable.
The learner winds the ball behind the head.
Reset to the chest start and practise the shallow load without a ball.
Arms move before the lower body.
Use slow segmented rehearsal: feet, hips, chest, arms.
A fast target miss is celebrated as the best throw.
Require both the validity and target rule before ranking velocity.
Balls are retrieved before the range closes.
Use one provider-controlled all-clear after the full set.
Radar is angled across rather than along the chest-pass lane.
Realign and repeat the calibration check before accepting another velocity value.
A side-net catch is recorded simply as a target hit.
Use central, inner, outer and side-net labels so accuracy loss remains visible.
7 · Practice
Turn the steps into a usable skill
First session
Inspect the ball, net, floor and exclusion zone.
Rehearse the sequence and retrieval rule without a ball.
Complete three easy passes to find target line and finish balance.
Complete three or four measured provider-set passes with full rest.
Review velocity, accuracy, line faults and symptoms separately.
Practise scoring central, inner, outer, side-net, foot-fault and radar-dropout examples before the measured chest passes.
Rehearse capture, motionless-ball confirmation and provider all-clear as a separate retrieval sequence.
Repeat plan
The qualified coach sets ball mass, throwing volume, intensity, rest and any transition to one-handed throws or strikes. Change only one variable at a time and treat every new implement or technique as a new task.
Progress when
All throws begin from the same stance and keep the exclusion zone controlled.
Velocity is repeatable or improves while accuracy and line legality remain stable.
No pain, uncontrolled rebound or sequence breakdown occurs.
The legal velocity cluster rises while central or inner target placement and capture-net control remain stable.
Do not progress when
Higher velocity comes with target misses, foot faults or altered ball mass.
Shoulder, elbow, wrist, back or pelvic symptoms appear.
The capture setup, lighting or supervision cannot keep the projectile zone clear.
Radar calibration, target grid, capture integrity or retrieval lockout cannot be confirmed.
8 · Check the result
Measure what changed
Projectile velocity or distance and target accuracy under one declared technique
How: Hold implement mass, stance, distance, target, radar/video method and line rule constant; record output, target zone, faults and pain for every throw. Verify radar alignment and record medicine-ball mass, release line, target-grid zone, foot legality and capture outcome for every projectile.
Good result: At least three valid throws are repeatable and output improves without loss of target accuracy or symptoms. A tight cluster of legal velocities remains paired with central or inner impacts and an intact retrieval lockout.
This does not prove: It does not prove other throwing techniques, striking, joint safety, combat ability or transfer to a heavier implement.
Self-check
Can you state ball mass, technique, line and target distance?
Does the lower body begin before the arms finish?
Was every ranked throw both legal and accurate?
Can you explain why this result does not establish striking skill?
Can you plot release velocity beside central, inner, outer or side-net impact for every legal pass?
Can you explain why the 7.8 m/s foot-fault throw remains invalid despite being fastest?
9 · Stop, adapt or get help
Keep the safety boundary practical
Stop and get help
Stop for sharp shoulder, elbow, wrist, back or pelvic pain, a pop, numbness or loss of grip.
Stop immediately if a person enters the exclusion zone, the ball or net is damaged, or rebound becomes uncontrolled.
Remove the implement if a throw causes new shoulder weakness, numbness, spinal pain or loss of grip, and obtain an appropriate sports-medicine or clinical assessment before repeating it.
Accessibility and adaptations
Use a seated, supported or lighter-ball provider-selected pass with its own start and validity rules.
Use a larger high-contrast target or audible target cue while recording the changed accuracy fixture.
Show the stance, release line and clear-sector check through high-contrast marks, demonstration or audio description, documenting any altered implement or assistant cue.
10 · Evidence and limits
Why these instructions are here
primary research
Medicine-ball training can change throwing velocity and precision, which should be measured as separate outcomes.
Sport-specific proximal-segment training has been studied in trained throwers, so results should not be generalised to public striking or self-defence.
Progress is saved only in this browser on this device.
Step-by-step learner mode
Each activity includes its success check, a nearby accessible alternative and an “I’m stuck” correction path. Alternatives preserve the target where possible; when they change the task, Titan labels them as related rather than equivalent.
01
Set the stance and line
Stand behind the line with feet at the recorded width and the target centred. Keep the ball close to the chest with fingers spread.
Why this step exists
A stable, repeatable base makes velocity and accuracy comparable.
Success check
Feet and ball start match the photo and neither foot touches the line.
I’m stuck on this step
Reset: Re-read this authored instruction — “Stand behind the line with feet at the recorded width and the target centred. Keep the ball close to the chest with fingers spread.” — and its success check, then attempt only this step.
Possible snag: The result from “Stand behind the line with feet at the recorded width and the target centred. Keep the ball close to the chest with fingers spread.” does not yet meet this declared check: Feet and ball start match the photo and neither foot touches the line.
Correction: Return to the start of “Set the stance and line”, reduce complexity or pace, and repeat only the part needed to satisfy: “Feet and ball start match the photo and neither foot touches the line.”
Stop / get help: Stop for sharp shoulder, elbow, wrist, back or pelvic pain, a pop, numbness or loss of grip.
02
Confirm the range is clear
Look at the target and wait for the provider's 'clear' signal. No one retrieves a ball until all throws have stopped.
Why this step exists
Projectile safety depends on a controlled exclusion zone.
Success check
The learner can see an empty net area and names the retrieval rule.
I’m stuck on this step
Reset: Re-read this authored instruction — “Look at the target and wait for the provider's 'clear' signal. No one retrieves a ball until all throws have stopped.” — and its success check, then attempt only this step.
Possible snag: The ball is too heavy to accelerate cleanly.
Correction: Have the provider reduce mass until sequence and target control are stable.
Possible snag: Balls are retrieved before the range closes.
Correction: Use one provider-controlled all-clear after the full set.
Stop / get help: Stop for sharp shoulder, elbow, wrist, back or pelvic pain, a pop, numbness or loss of grip.
03
Load without a wind-up
Make the provider-taught shallow hip and knee bend while keeping the chest facing the target; do not swing the ball behind the head.
Why this step exists
An extra wind-up changes joint load and technique.
Success check
The ball remains in front and the stance stays planted.
I’m stuck on this step
Reset: Re-read this authored instruction — “Make the provider-taught shallow hip and knee bend while keeping the chest facing the target; do not swing the ball behind the head.” — and its success check, then attempt only this step.
Possible snag: The learner winds the ball behind the head.
Correction: Reset to the chest start and practise the shallow load without a ball.
Stop / get help: Stop for sharp shoulder, elbow, wrist, back or pelvic pain, a pop, numbness or loss of grip.
04
Drive in sequence
Push through the feet, extend hips and knees, then let the chest and arms finish the pass. Avoid throwing only with the elbows.
Why this step exists
A coordinated proximal-to-distal sequence transfers force to the ball.
Success check
Video shows lower-body movement beginning before final arm extension.
I’m stuck on this step
Reset: Re-read this authored instruction — “Push through the feet, extend hips and knees, then let the chest and arms finish the pass. Avoid throwing only with the elbows.” — and its success check, then attempt only this step.
Possible snag: Arms move before the lower body.
Correction: Use slow segmented rehearsal: feet, hips, chest, arms.
Stop / get help: Stop for sharp shoulder, elbow, wrist, back or pelvic pain, a pop, numbness or loss of grip.
05
Release toward the mark
Extend both arms and release at chest height toward the target centre; do not chase velocity by launching high or sideways.
Why this step exists
Accuracy is a separate part of usable throwing power.
Success check
The ball enters the capture area and the release stays within the declared lane.
I’m stuck on this step
Reset: Re-read this authored instruction — “Extend both arms and release at chest height toward the target centre; do not chase velocity by launching high or sideways.” — and its success check, then attempt only this step.
Possible snag: A fast target miss is celebrated as the best throw.
Correction: Require both the validity and target rule before ranking velocity.
Stop / get help: Stop for sharp shoulder, elbow, wrist, back or pelvic pain, a pop, numbness or loss of grip.
06
Finish behind the line
Let the arms follow through, absorb forward momentum with the stance and hold balance without stepping into the exclusion zone.
Why this step exists
Crossing the line changes distance and can enter the ball path.
Success check
Both feet remain legal and balance is held.
I’m stuck on this step
Reset: Re-read this authored instruction — “Let the arms follow through, absorb forward momentum with the stance and hold balance without stepping into the exclusion zone.” — and its success check, then attempt only this step.
Possible snag: The result from “Let the arms follow through, absorb forward momentum with the stance and hold balance without stepping into the exclusion zone.” does not yet meet this declared check: Both feet remain legal and balance is held.
Correction: Return to the start of “Finish behind the line”, reduce complexity or pace, and repeat only the part needed to satisfy: “Both feet remain legal and balance is held.”
Stop / get help: Stop for sharp shoulder, elbow, wrist, back or pelvic pain, a pop, numbness or loss of grip.
07
Measure before retrieving
Record velocity or distance, target hit, foot fault and symptoms. Retrieve only on the provider's all-clear.
Why this step exists
A fast miss or foot fault is not a valid trial.
Success check
Each throw has separate output, accuracy and validity fields.
I’m stuck on this step
Reset: Re-read this authored instruction — “Record velocity or distance, target hit, foot fault and symptoms. Retrieve only on the provider's all-clear.” — and its success check, then attempt only this step.
Possible snag: The result from “Record velocity or distance, target hit, foot fault and symptoms. Retrieve only on the provider's all-clear.” does not yet meet this declared check: Each throw has separate output, accuracy and validity fields.
Correction: Return to the start of “Measure before retrieving”, reduce complexity or pace, and repeat only the part needed to satisfy: “Each throw has separate output, accuracy and validity fields.”
Stop / get help: Stop for sharp shoulder, elbow, wrist, back or pelvic pain, a pop, numbness or loss of grip.
08
Align radar and target grid
Confirm the radar points along the chest-pass lane and the capture net displays central, inner and outer impact zones. Perform the provider's calibration check before a measured projectile is released.
Why this step exists
Off-axis radar and an unmarked net make velocity and accuracy labels unreliable.
Success check
A calibration movement registers in lane and every visible target zone has an unambiguous score.
I’m stuck on this step
Reset: Re-read this authored instruction — “Confirm the radar points along the chest-pass lane and the capture net displays central, inner and outer impact zones. Perform the provider's calibration check before a measured projectile is released.” — and its success check, then attempt only this step.
Possible snag: Radar is angled across rather than along the chest-pass lane.
Correction: Realign and repeat the calibration check before accepting another velocity value.
Possible snag: A side-net catch is recorded simply as a target hit.
Correction: Use central, inner, outer and side-net labels so accuracy loss remains visible.
Stop / get help: Stop for sharp shoulder, elbow, wrist, back or pelvic pain, a pop, numbness or loss of grip.
09
Build the velocity accuracy envelope
Plot each legal pass by release velocity and impact zone. Keep foot faults, radar dropouts and side-net catches on the sheet with invalid labels instead of averaging them.
Why this step exists
The plot shows whether faster delivery preserves placement and capture safety.
Success check
At least three legal throws form a repeatable speed cluster with separately recorded target zones.
I’m stuck on this step
Reset: Re-read this authored instruction — “Plot each legal pass by release velocity and impact zone. Keep foot faults, radar dropouts and side-net catches on the sheet with invalid labels instead of averaging them.” — and its success check, then attempt only this step.
Possible snag: The result from “Plot each legal pass by release velocity and impact zone. Keep foot faults, radar dropouts and side-net catches on the sheet with invalid labels instead of averaging them.” does not yet meet this declared check: At least three legal throws form a repeatable speed cluster with separately recorded target zones.
Correction: Return to the start of “Build the velocity accuracy envelope”, reduce complexity or pace, and repeat only the part needed to satisfy: “At least three legal throws form a repeatable speed cluster with separately recorded target zones.”
Stop / get help: Stop for sharp shoulder, elbow, wrist, back or pelvic pain, a pop, numbness or loss of grip.
Correct versus incorrect execution
These accessible process diagrams are built from the tutorial’s own right/wrong teaching. They are not anatomical illustrations and do not add technique beyond the canonical tutorial.
Range control — A projectile can strike the retriever.
Correct / safer
Throw only after the exclusion zone is declared clear.
Wrong / riskier
Throw while someone retrieves the prior ball.
Sequence: Throwing and striking power checkpoint — The declared whole-body technique is not used.
Correct / safer
Drive feet and lower body before the arms finish.
Wrong / riskier
Snap only the elbows from a rigid base.
Release: Throwing and striking power checkpoint — Power without accuracy is unusable in this task.
Correct / safer
Aim through the marked capture area.
Wrong / riskier
Chase velocity with a wild release.
Foot rule — The attempt becomes invalid and less safe.
Correct / safer
Finish balanced behind the line. It is correct when video shows lower-body movement beginning before final arm extension.
Wrong / riskier
Step over the line to gain distance.
Interpretation: Throwing and striking power checkpoint — Implement and technique specificity is large.
Correct / safer
Report ball, technique, velocity and hits.
Wrong / riskier
Call the result general throwing or fighting power.
Choosing the strongest pass — Velocity cannot rescue an illegal stance or shortened throwing distance.
Correct / safer
Use a legal radar value paired with its target-grid impact.
Wrong / riskier
Select the fastest flash although the foot crossed the release line.
Retrieving the medicine ball — Retrieval lockout prevents exposure inside the active ball path.
Correct / safer
Wait until capture is complete and the all-clear is spoken.
Wrong / riskier
Walk into the net lane while another projectile may be released.
Method-structure checklist
10 of 10 structural checks present
✓ Ordered, Power-specific instructions — present
✓ Every activity has a success check — present
✓ Materials or supplied records are declared — present
✓ Measurement or assessment rule is present — present
✓ Tutorial-specific troubleshooting is present — present
✓ Stopping or escalation boundary is present — present
✓ Every activity has an adjacent alternative — present
✓ Correct-versus-incorrect comparison is present — present
✓ Evidence context is bound to the Power record — present
✓ Planning metadata is present — present
The method-readiness band and presence checklist assess tutorial presentation and are separate from evidence quality for the underlying Power. They are automated editorial aids, not human approval.
Manual editorial sign-off: Pending. This tutorial must not display a human-approved state until an identified editor signs the exact content hash.