As part of the admissions process to the Naval Academy a candidate must take the Physical Aptitude Exam. One of the tests in this exam is the kneeling basketball throw. To do this, they candidate kneels down, holds the basketball in one arm, and then attempts to throw it as far as possible without letting any part of their body touch the ground (other than knees, etc.).
My performance here is very bad, despite the fact that I have been working out consistently for years doing both cals and weights. So, does anyone have any ideas for a movement or workout that could improve my performance?