# PWR-012 — Throwing and striking power: learner worksheet Release: Revision 7T · Full Tutorial Edition Estimated time: Estimated 15 min reading; practical time is provider-set Difficulty: Intermediate Equipment: Common household or practice equipment — 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. Space: Open movement area Automated structural checklist: 10 of 10 structural checks present Evidence quality/context: G4; Focused research depth Automated method-quality band: Comprehensive Method-rating basis: Structure coverage, instruction/check specificity, alternative distinctness, source troubleshooting, comparison depth and whether purpose/check fields are authored rather than derived. Editorial review: Pending manual editorial sign off ## Before you begin - [ ] I read the tutorial authority and stop conditions. - [ ] I have the required equipment/space or a declared accessible alternative. ## Canonical source context 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. Target outcome: The learner completes four valid chest passes with the same ball and stance while release velocity/distance and target accuracy are both recorded. ### Authority and setup conditions - 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. ### Required or supplied materials - 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. ## 1. 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. Success check: Feet and ball start match the photo and neither foot touches the line. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “Feet and ball start match the photo and neither foot touches the line.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 2. 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. Success check: The learner can see an empty net area and names the retrieval rule. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “The learner can see an empty net area and names the retrieval rule.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 3. 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. Success check: The ball remains in front and the stance stays planted. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “The ball remains in front and the stance stays planted.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 4. 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. Success check: Video shows lower-body movement beginning before final arm extension. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “Video shows lower-body movement beginning before final arm extension.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 5. 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. Success check: The ball enters the capture area and the release stays within the declared lane. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “The ball enters the capture area and the release stays within the declared lane.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 6. 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. Success check: Both feet remain legal and balance is held. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “Both feet remain legal and balance is held.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 7. 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. Success check: Each throw has separate output, accuracy and validity fields. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “Each throw has separate output, accuracy and validity fields.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 8. 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. Success check: A calibration movement registers in lane and every visible target zone has an unambiguous score. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “A calibration movement registers in lane and every visible target zone has an unambiguous score.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## 9. 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. Success check: At least three legal throws form a repeatable speed cluster with separately recorded target zones. Accessible alternative: Ask the qualified provider to adapt positioning, cue modality, pace, interface or rest while preserving this step’s declared check: “At least three legal throws form a repeatable speed cluster with separately recorded target zones.” If an adaptation changes the measured task or configuration, record it as a different configuration rather than an equivalent attempt. Alternative relationship: Conditional equivalence requires target and configuration check Learner notes: ________________________________________________________________________________ Completed: [ ] ## Reflection What changed? ________________________________________________________________________________ What remains difficult? ________________________________________________________________________________ What will I repeat, adapt, ask for help with, or stop? ________________________________________________________________________________ --- Completion of this worksheet demonstrates tutorial participation only. It does not establish capability, qualification, safety clearance, diagnosis, treatment or independent validation.