The Army Combat Fitness Test (ACFT) is designed to assess the physical readiness of soldiers, and one of the most challenging events is the Sprint Drag Carry. This exercise tests your speed, strength, endurance, and ability to carry heavy loads — all essential skills for a soldier in the field. If you’re preparing for the ACFT, mastering the Sprint Drag Carry is a must. In this guide, we’ll break down the Sprint Drag Carry, explain the standards, and provide helpful tips to improve your performance.
What is the ACFT Sprint Drag Carry?
The Sprint Drag Carry is a test of physical endurance, agility, and strength. It requires you to perform several tasks in a row, including sprinting, dragging, carrying, and sprinting again. The exercise involves the following sequence:
- Sprint: Run 25 meters to the start line.
- Drag: Pull a sled (weighted) 25 meters back.
- Carry: Lift two kettlebells and carry them 25 meters.
- Sprint Again: Sprint the final 25 meters to the finish line.
This event challenges your whole body, particularly your legs, arms, and core, while testing your stamina and ability to work under fatigue.
ACFT Sprint Drag Carry Standards
To perform well on the Sprint Drag Carry, it’s important to understand the ACFT standards:
- Time Limit: You are given a 3-minute time limit to complete the Sprint Drag Carry.
- Weight of Equipment: The sled you will drag weighs 90 pounds (40 kg), and the kettlebells you will carry weigh 40 pounds (18 kg) each.
- Scoring: Your score is based on how quickly you can complete the event. The faster you complete, the higher your score.
The goal is to complete the event as quickly as possible while maintaining proper form and technique. Soldiers are encouraged to push themselves to perform their best in this high-intensity task.
Step-by-Step Guide to the ACFT Sprint Drag Carry
To succeed in the Sprint Drag Carry, it’s essential to use the right technique for each part of the exercise. Here’s how to break down the event:
1. Starting the Sprint
- Get Ready: Start behind the 25-meter line and position yourself in a sprint-ready stance. Keep your body low and your arms ready to drive forward.
- Sprint Fast: Run quickly to the 25-meter mark. Focus on good posture and short, powerful strides. Keep your arms pumping and your core engaged.
2. Dragging the Sled
- Grip the Rope: Once you reach the sled, bend at your hips and knees to grab the rope attached to the sled.
- Use Your Legs: Engage your core and legs to pull the sled back toward the start line. Focus on using your legs more than your arms to move the sled. Keep your back straight and avoid leaning forward.
- Pull Efficiently: Keep a steady pace and focus on short, strong pulls to avoid tiring yourself out too quickly.
3. Carrying the Kettlebells
- Grab the Kettlebells: After dragging the sled, immediately lift the two kettlebells. Hold one in each hand at your sides, with your arms straight and your grip firm.
- Stay Balanced: Walk with the kettlebells at your sides, keeping your shoulders back and your core tight. Avoid letting your posture collapse or your body sway.
- Use Your Legs: Take small, controlled steps to avoid overexerting yourself. Keep your chest up and maintain a smooth, steady pace.
4. Final Sprint to the Finish Line
- Drop the Kettlebells: After reaching the 25-meter carry distance, drop the kettlebells and prepare for the final sprint.
- Sprint Again: Focus on running your hardest back to the finish line. Keep your arms and legs moving in a fast, fluid motion, and push yourself to finish strong.
Common Mistakes to Avoid
While performing the Sprint Drag Carry, many soldiers make mistakes that can slow them down or cause unnecessary fatigue. Here are the most common errors to avoid:
1. Poor Posture During the Sprint
- Mistake: Leaning too far forward or slouching during the sprint can slow you down and waste energy.
- Solution: Maintain an upright posture with a slight forward lean from your ankles, not your hips. Make sure to keep your chest open and your core engaged.
2. Dragging the Sled Incorrectly
- Mistake: Using your arms instead of your legs to drag the sled can cause you to tire quickly.
- Solution: Focus on driving with your legs while keeping your back straight. Use your arms to guide the rope, but let your lower body do most of the work.
3. Overexerting During the Carry
- Mistake: Carrying the kettlebells too quickly or without proper posture can cause you to fatigue faster.
- Solution: Walk at a steady pace, focusing on keeping your core tight and your chest lifted. Avoid swinging the kettlebells or rushing.
4. Not Sprinting to Your Full Potential
- Mistake: Slowing down at the end of the event can affect your overall score.
- Solution: Push yourself to sprint at full speed to the finish line, even if you’re tired. This is where you can make up time and boost your performance.
Training Tips for the Sprint Drag Carry
To improve your performance on the Sprint Drag Carry, you need to focus on building strength, speed, and endurance. Here are a few tips to help you succeed:
1. Strengthen Your Legs
Since the Sprint Drag Carry heavily involves your legs, it’s important to focus on leg strength. Squats, lunges, and deadlifts will help build the muscles needed to drag the sled and carry the kettlebells efficiently.
2. Increase Cardiovascular Endurance
The Sprint Drag Carry is both a strength and endurance test. To improve your stamina, incorporate high-intensity interval training (HIIT) into your workouts. Sprints, hill runs, and circuit training will improve your cardiovascular fitness and help you perform better during the ACFT event.
3. Focus on Grip Strength
Carrying the kettlebells requires a strong grip. To improve grip strength, try exercises like farmer’s walks, dead hangs, or using hand grips. This will help you hold the kettlebells more easily during the carry portion.
4. Practice the Event
The best way to get better at the Sprint Drag Carry is to practice the event itself. If possible, simulate the exact tasks you will perform during the ACFT, including the sprint, sled drag, and kettlebell carry. Practicing these movements will improve your efficiency and help you get used to the intensity of the event.
How to Improve Your Sprint Drag Carry Score
To improve your score in the Sprint Drag Carry, follow these strategies:
1. Focus on Quick Transitions
The faster you transition between each section (sprint, drag, carry), the quicker you will complete the event. Minimize downtime when switching from one task to the next, and make sure you’re moving as quickly as possible.
2. Pace Yourself
While you should push yourself to complete each section as fast as possible, pacing yourself is crucial. Don’t sprint all-out in the first part of the event and tire yourself out. Instead, aim to maintain a consistent, sustainable pace for each section.
3. Train Your Core
A strong core is essential for stabilizing your body during the carry portion and for maintaining posture during the sprint. Incorporate core exercises like planks, sit-ups, and Russian twists into your training.
Conclusion
The ACFT Sprint Drag Carry is a demanding exercise that tests your strength, speed, and endurance. By mastering the technique for each section — sprinting, dragging, carrying, and sprinting again — and training regularly to build the necessary strength and stamina, you can improve your performance and achieve a top score.
Remember to focus on proper form, avoid common mistakes, and practice the event as much as possible. With the right preparation and dedication, you’ll be able to excel at the Sprint Drag Carry and be well-prepared for the rest of the ACFT.
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