Sprint Drag Carry Tips – Army Combat Fitness Test

The Sprint Drag Carry (SDC) workout is a high-intensity exercise combining sprinting, hauling, and carrying. This workout offers numerous benefits for athletes and fitness enthusiasts.

Firstly, the SDC exercise is an excellent way to boost cardiovascular endurance. Its high-intensity nature makes the heart work harder, strengthening and enhancing its efficiency. Improved cardiovascular endurance translates to better performance in various sports and daily activities.

Moreover, the SDC exercise builds muscle strength and power. Sprinting targets leg muscles, while hauling and carrying work upper body muscles, resulting in a full-body workout that builds muscle mass and overall strength.

Additionally, the SDC exercise enhances balance and coordination. The diverse movements require maintaining balance and control, improving overall coordination and proprioception.

Lastly, the SDC exercise effectively burns calories and aids in weight loss due to its high-intensity nature. It’s an ideal choice for those seeking weight loss and overall fitness improvement.

In summary, the Sprint Drag Carry exercise is excellent for enhancing cardiovascular endurance, building muscle strength and power, improving balance and coordination, and burning calories. Incorporating it into your fitness routine can lead to significant improvements in overall health and fitness.

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Hand-Release Push-Ups (reps)

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Sprint Drag Carry (m:s)

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Plank (m:s)

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2 Mile Run (m:s)

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How to Prepare for Sprint Drag Carry

The Sprint Drag Carry demands a mix of pace, potency, and stamina. To train effectively:

  1. Cardiovascular Stamina: Integrate cardio workouts like running, cycling, or swimming to enhance stamina.
  2. Explosive Power: Incorporate exercises like box jumps and plyometric jumps to build explosive power.
  3. Potency Training: Include weightlifting exercises such as squats, deadlifts, and bench press for overall strength.
  4. Interval Training: Use interval training with short bursts of high-intensity exercise followed by rest to prepare for the event’s intensity.
  5. Practice the Event: Set up a course mimicking the Sprint Drag Carry to practice running, dragging, and carrying. This improves familiarity and performance.

Remember to warm up before training and listen to your body to prevent injuries. Consistent training and practice will prepare you for success in the Sprint Drag Carry.

Tips for Excelling in Sprint Drag Carry

For those aiming to perfect the Sprint Drag Carry for fitness or obstacle challenges, follow these tips:

  1. Practise Proper Form: Maintain a straight back, engage your core, and use your legs efficiently during running, dragging, and carrying.
  2. Build Upper Body Strength: Concentrate on pull-ups, rows, and push-ups to enhance upper body strength for the drag portion.
  3. Train for Endurance: Integrate cardio exercises like running, cycling, or swimming to prepare for the high-intensity race.
  4. Work on Grip Strength: Strengthen your grip with exercises like grip strengtheners, farmer’s walks, or deadlifts for the carry portion.
  5. Practise Transitions: Smoothly transition between running, dragging, and carrying during training to save time and energy in the race.

Following these recommendations will help you master the Sprint Drag Carry and triumph in your fitness challenges.

Common Mistakes to Avoid in the Sprint Drag Carry

The Sprint Drag Carry is challenging, demanding power, speed, and stamina. Common mistakes to avoid:

  1. Poor Technique: Maintain proper form, keeping the back straight and hips low while dragging the sled.
  2. Underusing Legs: Utilize your legs for power and speed during both sprinting and dragging.
  3. Improper Breathing: Breathe deeply before starting and exhale forcefully while dragging to maintain energy levels.
  4. Inappropriate Equipment: Ensure correct equipment size and strength for optimal performance.
  5. Inadequate Training: Regularly train for power, speed, and stamina, including drills that mimic the event.

Avoiding these errors can significantly improve Sprint Drag Carry performance and yield better results. Focus on technique, use legs effectively, breathe properly, choose the right equipment, and train consistently for success.

Importance of Sprint Drag Carry in Army Combat Fitness Test (ACFT)

The Sprint Drag Carry (SDC) is a crucial event in the Army Combat Fitness Test (ACFT), assessing soldiers’ physical readiness. It’s one of the five events and holds immense importance.

The SDC event involves sprinting, hauling a 90-pound sled, carrying two 40-pound kettlebells, and sprinting again. This comprehensive test evaluates a soldier’s speed, agility, muscular strength, and endurance—essential attributes in combat situations.

The SDC event mirrors the physical demands of real-world combat, ensuring soldiers are prepared for various challenges. It provides a thorough assessment of overall fitness, testing both upper and lower body muscles, as well as anaerobic and aerobic energy systems.

In conclusion, the Sprint Drag Carry is vital in the ACFT, measuring functional movements crucial in combat. Its inclusion in training routines enhances overall fitness, preparing soldiers for the physical demands of combat situations.

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