ACFT Sprint Drag Carry | 6 Ways to Prepare

November 29, 2022

Seeking more information about the ACFT sprint drag carry event? Are you aiming to improve your 2-mile run time? There are resources located here that will help you score higher on your next Army Combat Fitness Test.

If you’ve been prepping for the Army Combat Fitness Test (ACFT) as part of your training, then you know this little three-legged monster is going to challenge you in ways, unlike most other physical challenges. The ACFT involves a combination of timed sprints, strength-based movements, and dynamic poses that are all based on the same principles.

There are five events in total: sprinting, squatting, dragging, and pushing an automatic catch-release target over and under a bar; and a final “drag” or “sprint” test involving a 150-meter sprint with two 25-pound kettlebells in hand. It’s not easy—and it doesn’t just test cardio endurance. Each event requires different levels of strength, agility, and endurance depending on your military occupation specialty. Here are 6 ways to prep for the ACFT Spring Day Carry before the big day.

How Far is the Sprint-Drag-Carry ACFT?

The Sprint-drag-carry ACFT is a push-off set of exercises designed to strengthen, stretch and prepare the muscles for the physical demands of ACFT. It can be completed at home or in a hospital setting. You have to run up to 5 times – up and down a 25-meter lane, while doing sprints, dragging a sled weighted around 90lb, then carrying 2 of 40lb kettlebell weights.

 The exercise plan consists of six “Sprints” (one minute each) followed by three minutes of “Drag Carries”, and finally a 15-minute cooldown period. For an average adult, the total workout should take no more than 20 minutes to complete. Its purpose is to train a soldier to be out of harm’s way, as in to move as fast as possible to a position of safety while carrying heavy ammunition or weapons. The goal is not to run marathons or do any other form of endurance training, but rather to build up a tolerance for high-pressure fighting scenarios while carrying heavy devices.


What is the Max for Sprint-Drag-Carry?

Sprint-drag-carry (SDC) is a type of sprinting which involves dragging a weighted sled or tire behind you as you run. This type of sprinting is commonly used by athletes who need to improve their speed and power.

However, the max score for SDC is a hundred points with a calculated time of 1 minute 33 seconds. If a soldier does something wrong while performing this part of the ACFT event, the grader will ask them to come back to the start and have the soldier redo the shuttle.

The benefits of this kind of SDC training are numerous, but there are also some potential risks. When done improperly, SDC can lead to injury. It's important to make sure you are using the proper form and not overdo it when you first start training with SDC. ACFT training may be hard, but it’s for your own good!

Can You Pull the Sled on Sprint-Drag-Carry?

Sprint-drag-carry is a technique used to pull heavy loads on sleds. In this technique, the person pulling the sled sprints forward and then drags the sled backward using one hand. This technique allows the person to pull with more force than would be possible if both hands were used to pull in unison.

This technique also allows for better control over the speed of the sled, making it easier to brake or turn. It can also be used to move objects up steep inclines or slopes. However, it is difficult to perform this technique when lifting weights because the muscles needed to hold up large weights can tire quickly.

Additionally, this technique can cause injury if the sled bounces while being dragged across uneven terrain or hits an obstruction while being pulled by a stiff rope or chain. Sprint-drag-carry is a type of cardio exercise that can be performed with or without a partner. It is a HIIT (high-intensity interval training) exercise that is great for fat loss and improving cardiovascular fitness.

ACFT Procedure

The Soldier will use each strap handle, which should be resting on the sled right where the starting line is. Then pull the sled backward till the entire sled gets over the 25m line; turn the sled all the way around and pull back till the entire sled is over the starting line.

The exercise is simple, on paper – sprint for a set distance, then drag a sled (or someone) for the same distance, then carry a weight for the same distance. Repeat this for a set amount of time or a number of repetitions.

This exercise is extremely demanding, both physically and mentally. Make sure you are well-rested and have a good warm-up before attempting it. Despite its disadvantages, this method is still widely trained for most soldiers who need to carry and use heavy loads because it is relatively a less complex procedure in the ACFT.

As we got the most asked questions about basic ACFT processes out of the way, let's get into ways of preparing for the ACFT Sprint-drag-carry.



The sprinting portion of the ACFT requires you to run 100 meters as quickly as possible. This isn’t just 100 meters of ‘sprinting’ in the traditional sense; this is a 100-meter ‘sprint-drag-sprint’. You’ll start by running just as you would during any other 100-meter sprint, but when you reach the ACFT marker, you’ll need to drop and swap out your running shoes for a pair of running drag shoes.

The best way to prepare for this portion of the test is to run, run, and then run some more. Sprinting is a high-impact movement that places a high degree of stress on the joints and connective tissues, so you’ll want to take the necessary time off to recover from previous sprint workouts before moving on to the next.

A good rule of thumb is to wait about 3-4 days between all-out sprint workouts. This should be enough time to let your body recover from the damage you’ve inflicted, but also give it enough time to get back to 100% strength and speed.


The ACFT includes a 1.5-minute timed squat test. This isn’t just any old squat; this is a full-depth squat at the ‘parallel’ position with a 20-second hold at the bottom. This movement is one of the best ways to test your overall strength and endurance as a whole. Squats are one of the best ways to build strength and endurance in your lower body.

In addition, squats target multiple muscle groups (including your quadriceps, hamstrings, glutes, and calf muscles). Thus, helping to improve overall body strength and conditioning. Squats can also be done using various forms of resistance, including dumbbells, barbells, or even kettlebells. T

o prepare for the ACFT squat test, many fitness trainers recommend completing full-depth squats several times per week. While you can certainly increase the difficulty of this movement by using heavier weights, you may also want to complete a few extra reps (with lighter weights) at the end of each workout. This will help to improve both your endurance and your ability to hold a full-depth squat for a longer period of time.


The ACFT includes a 100-yard drag test, which requires you to drag a weighted sled 100 yards and then return it to the start line. This is one of the more unique events on the ACFT, but it’s also one of the most crucial. The drag portion of the test is designed to test your overall endurance and muscular strength. The best way to prepare for the ACFT drag test is to incorporate weighted sled drags into your workouts.

You can do this with a small weighted sled or even a weighted cart. If you’re using a weighted cart, you can add extra weight with a sandbag. If you don’t have access to a weighted sled or weighted cart, you can also just add water bottles to a small pushcart. Your goal should be to complete a 100-yard drag (or 100-yard push) at least once a week.

You can also vary the distance of each drag test to make it more like the ACFT. Start with 50-yard drags, then move up to 75-yard drags, and finally, 100-yard drags. Be sure to rest enough in between each drag test to recover, but also be sure not to wait too long between each drag test. You’ll need to have built up enough endurance and muscular strength to complete the 100-yard drag test by the time you take the ACFT.

Carry/Shoulder Carry

The ACFT includes a 1.5-minute shoulder carry test, which you’ll have to do with an unloaded 45-pound barbell that’s been loaded with 25-pound kettlebells. You’ll start the carry at the beginning of the clock and then have to carry it 100 yards to the finish line. The shoulder carry test is designed to test your endurance and muscular strength in your upper body and core.

The best way to prepare for the ACFT shoulder carry test is to complete barbell shoulder carries several times per week. You can do this either as part of a lower-body workout or as a stand-alone upper-body workout. The goal is to complete multiple shoulder carries with an unloaded barbell. You can either add weights to the barbell or just increase the distance you carry it—whatever works best for you.

If you can complete multiple shoulder carries with an unloaded barbell at least once per week, you should be in good shape to complete the ACFT shoulder carry test. You may want to also try completing barbell or kettlebell carries with one arm to get a feel for the extra challenge of a single-arm carry.

Bottom-Up Push-Up/Flutter Kick Combo

The ACFT includes a dynamic push-up test, which is a combination of a bottom-up push-up test and a flutter kick test. You’ll start the dynamic push-up test with the bottom-up push-up and finish it out with the flutter kick. This is designed to test your overall body strength and cardiovascular endurance. This test is designed to challenge your body in new and different ways, which is why there is no great way to prepare for it. All you can do is continue to work on improving your push-ups and flutter kicks throughout the rest of your ACFT preparation.

The best way to prepare for the dynamic push-up test is to continue doing the push-ups you’ve been doing but do them faster and more explosively. The flutter kick portion of the test is designed to test your cardiovascular endurance. You can improve your cardiovascular endurance by regularly completing short and high-intensity cardiovascular workouts.

These can include things like short sprint-distance running workouts or high-intensity interval training workouts. You don’t have to do these workouts every week, but you should be finishing out your ACFT preparation workouts with high-intensity cardiovascular training at least once per week.


The Army’s new Acutely and Chronically Fit Test (ACFT) measures your strength, stamina, agility, and mobility. The test is given twice a year, once in the fall and again in the spring.  If you are concerned about your ability to pass the ACFT when given this summer, then this article will definitely be helpful to improve your cardio and strength training.

There is no one way to prepare for this test. Instead, you’ll have to incorporate a variety of exercises and workouts, including weighted movements, dynamic exercises, and high-intensity cardio. You’ll also have to be diligent about your recovery, especially if you’re already fit. Be sure to subscribe to the RunDreamAchieve YouTube channel. New running and fitness-related videos are uploaded weekly there.

Once you’ve completed all of your training, make sure to let your body rest and recover before the big day. Rest and recovery are crucial, especially in the final days leading up to the test. As you have seen, this article has discussed six ways to prepare for the ACFT sprint drag carry so that you can pass it with flying colors.


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