ACFT Sprint-Drag-Carry Calculator
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Sprint-Drag-Carry Score Calculator
Understanding Sprint-Drag-Carry
Event Overview
What the Sprint-Drag-Carry test involves:
- Distance: 250 meters total (5 x 50m shuttles)
- Equipment: 90-pound sled and two 40-pound kettlebells
- Format: Sprint, backward drag, lateral shuffle, kettlebell carry, final sprint
- Purpose: Tests speed, strength, agility and anaerobic endurance
Sprint Phase
Tips for the sprint portions (first and last 50m):
- Technique: Powerful arm drive, quick acceleration, proper running form
- Common Errors: Starting too slow, poor turning technique at the line
- Training: Practice short sprints, focus on acceleration drills
- Strategy: Push hard but save energy for later phases
Drag Phase
How to efficiently drag the 90-pound sled:
- Body Position: Low stance, back straight, short backward steps
- Grip: Hold strap with both hands, maintain tension
- Movement: Use leg power, not just arms and back
- Training: Practice sled drags, strengthen posterior chain
Lateral Phase
Mastering the side shuffle portion:
- Technique: Stay low, don't cross feet, face sideways entire time
- Foot Work: Push off outside foot, quick steps, maintain balance
- Common Mistakes: Turning hips forward, losing form when tired
- Training: Lateral agility drills, defensive slides, hip mobility work
Carry Phase
Tips for the kettlebell carry:
- Grip: Hold kettlebells firmly at your sides, not in front
- Posture: Keep chest up, core tight, shoulders back
- Movement: Take quick, controlled steps without swinging weights
- Training: Farmer's carries, grip strengthening, loaded walks
Event Strategy
How to maximize your overall performance:
- Pacing: Push hard but distribute energy across all five phases
- Transitions: Practice quick turnarounds at the 25m line
- Mental Focus: Break the test into segments, count down repetitions
- Preparation: Train all components together to build specific endurance