How to Train for the Army Fitness Test (AFT): Sprint Drag Carry

The Sprint Drag Carry (SDC) is widely considered the most functional and combat-relevant event in the Army Fitness Test (AFT). This demanding task combines speed, strength, anaerobic capacity, and coordination into one challenging package. When done correctly, it's a powerful assessment of your military readiness—and when trained for properly, it can be your highest-scoring event. This comprehensive guide breaks down everything you need to know about mastering the Sprint Drag Carry.

Click above for AFT Training Plans by Rockbound High Performance

Sprint Drag Carry AFT Training

The Sprint Drag Carry is the third event in the Army Fitness Test (AFT), coming after the Hand-Release Push-Up and before the Plank. It tests anaerobic endurance, strength, agility, and coordination through five consecutive shuttles covering a total distance of 250 meters.

The Event Protocol:

1. Sprint (50m): Start prone with head behind the start line. On "GO," stand and sprint 25m, touch the line with foot and hand, turn and sprint back.

2. Drag (50m): Grasp handles of a 90-pound sled, drag it backward until the entire sled crosses the 25m line, then turn and drag back to start.

3. Lateral (50m): Perform lateral movement for 25m facing one direction, touch the line with foot and hand, return to start line facing the same direction.

4. Carry (50m): Grasp two 40-pound kettlebells, run to the 25m line, step on or over it, then return to start.

5. Sprint (50m): Place kettlebells down, sprint 25m, touch the line with foot and hand, sprint back to finish.

Current AFT Scoring Standards for Sprint Drag Carry

Under the new AFT scoring system, the time standards for the Sprint Drag Carry are as follows:

• Minimum passing time (60 points): 2:28 (148 seconds) for males and Combat MOS 17-23 years old

• Maximum score time (100 points): 1:29 (89 seconds) for males and Combat MOS 17-23 years old

• Minimum passing time (60 points): 3:15 for non-combat MOS females 17-31

• Maximum score time (100 points): 1:55 for non-combat MOS females 17-31

• Grab the full SDC and AFT scoring table here.

Most Soldiers complete the SDC between 1:30 and 2:45, with the best performers finishing under 1:30. Even average times represent significant anaerobic and strength challenges.

Why the Sprint Drag Carry Matters

The Sprint Drag Carry might be the most tactically relevant event in the entire AFT. Each segment replicates common battlefield movements:

1. Sprint: Simulates rapid movement under fire or quick rushes between covered positions

2. Drag: Replicates dragging a wounded comrade to safety

3. Carry: Represents transporting ammunition, equipment, or supplies under pressure

4. Sprint: Tests your ability to perform even when fatigued

This event is often undervalued in training programs, but excelling here can significantly boost your overall AFT score while developing genuine combat fitness.

Train for the AFT Sprint Drag Carry Event

Breaking Down the Physiological Demands

The Sprint Drag Carry creates unique physiological challenges:

Energy Systems Used

• Anaerobic Alactic System: Provides immediate energy for the first 10-15 seconds

• Anaerobic Lactic System: Primary energy source for most of the event (30-120 seconds)

• Aerobic System: Supports recovery between segments and contributes during longer performances

Muscular Requirements

• Lower Body Power: Essential for acceleration in sprints and generating force in the drag

• Posterior Chain Strength: Critical during the sled drag (hamstrings, glutes, lower back)

• Core Stability: Vital for maintaining posture during all segments, especially the drag and carry

• Upper Body Strength: Important for the kettlebell carry and maintaining arm drive during sprints

• Grip Strength: Crucial for controlling the sled handles and kettlebells without fatigue

Understanding these demands helps design targeted training to address each component.

Common Mistakes in the Sprint Drag Carry

Avoiding these errors can dramatically improve your performance:

1. Poor Pacing: Starting too fast and crashing later or being too conservative and leaving time on the table

2. Inefficient Turns: Wasting seconds with wide, uncontrolled turns at the 25m line

3. Improper Drag Technique: Pulling with the arms instead of driving with the legs, or failing to maintain a strong posture

4. Lateral Movement Errors: Crossing feet, bouncing excessively, or using poor arm mechanics

5. Kettlebell Positioning: Holding the kettlebells incorrectly, causing them to swing and waste energy

6. Line Touch Violations: Failing to properly touch the lines as required, resulting in penalties

7. Inadequate Recovery Strategy: Not having a plan to manage fatigue between segments

Each of these mistakes can cost precious seconds, potentially dropping you to a lower score bracket.

Training for the Sprint Drag Carry

A well-designed training plan targets each component of the event while building the specific type of conditioning required.

Foundation Training (Weeks 1-3)

Focus on building baseline capacity in each movement pattern and general conditioning for Sprint Drag Carry AFT Training.

Key Exercises:

1. Sprint Training:

   • 40-60m sprints with full recovery (6-8 reps)

   • 5-10-15m shuttle runs (5-6 sets)

   • Acceleration drills from prone position (8-10 reps)

2. Drag Training:

   • Backward sled drags, moderate weight (4-5 sets of 30m)

   • Romanian deadlifts (3-4 sets of 8-10 reps)

   • Hip thrusts (3 sets of 12-15 reps)

3. Lateral Movement:

   • Lateral shuffles (4 sets of 20m each direction)

   • Side planks (3 sets of 30-45 seconds each side)

   • Cossack squats (3 sets of 8-10 each side)

4. Carry Training:

   • Farmer's carries (4 sets of 40-50m)

   • Kettlebell front squats (3 sets of 10-12 reps)

   • Kettlebell deadlifts (3 sets of 12-15 reps)

5. Conditioning Base:

   • 400m repeats (4-6 sets with 2-3 min rest)

   • 30-second work/30-second rest intervals (8-10 rounds)

Specific Preparation

Focus on combining elements and building specific strength-endurance for the event.

Key Workouts:

1. Sprint-to-Drag Transitions:

   • 25m sprint + 25m backward sled drag, rest 90 seconds, repeat 5-6 times

   • Increase sled weight progressively (start at 70 pounds, build to 100+)

2. Lateral-to-Carry Circuit:

   • 25m lateral shuffle + 25m heavy kettlebell carry, rest 60 seconds, repeat 6-8 times

   • Use heavier kettlebells than test weight (50-60 pounds each)

3. Full Event Simulation (lighter weights):

   • Complete all five segments with 75% of test weights

   • Rest 3-4 minutes, then repeat 2-3 times

   • Focus on technique and transitions

4. Anaerobic Threshold Training:

   • 30-second max effort/90-second active recovery intervals (8-10 rounds)

   • Exercise variety: sled push, battle ropes, kettlebell swings, burpees

5. Change of Direction Drills:

   • T-drill, 5-10-5 drill, and figure-8 patterns

   • Focus on deceleration, body control, and explosive redirection

Peak Performance

Focus on event-specific training and performance optimization.

Key Workouts:

1. Full SDC Time Trials:

   • Complete the entire event with full test weights

   • Record times and analyze segment performance

   • Perform once weekly, aiming for progressive improvement

2. Segment-Specific Speed Work:

   • Identify the weakest segment and perform targeted speed work

   • Example: If drag is slowest, perform 6-8 sets of 25m drags with heavier weight

3. Technique Refinement:

   • Practice line touches and transitions between segments

   • Focus on the efficiency of movement and minimizing wasted energy

4. Tapering:

   • Reduce volume while maintaining intensity in the final week

   • Focus on quality movements, proper recovery, and mental preparation

Nutrition and Recovery for Sprint Drag Carry Training

Proper fueling and recovery are critical for supporting intensive SDC training:

Pre-Training Nutrition

• Consume moderate carbohydrates 1-2 hours before sessions (30-50g)

• Include small amount of protein (15-20g)

• Ensure adequate hydration (16-20 oz of water)

During Training

• For longer sessions, consider intra-workout carbohydrates (15-30g per hour)

• Maintain hydration, especially in hot environments

Post-Training Recovery

• Consume 20-30g protein within 30 minutes of training

• Include 40-60g fast-digesting carbohydrates to replenish glycogen

• Rehydrate with 20-24 oz of fluid per pound of body weight lost

Recovery Strategies

• Prioritize 7-9 hours of quality sleep

• Consider contrast therapy (alternating hot and cold exposure)

• Implement active recovery sessions between intense training days

• Use foam rolling and percussion massage for tissue quality

Mental Approach to the Sprint Drag Carry

The psychological component of the SDC is significant. Use these strategies to mentally prepare:

1. Segment Focus: Break the event into five manageable segments rather than viewing it as one overwhelming challenge.

2. Tactical Breathing: Practice controlling your breathing during training to manage the physiological stress response.

3. Visualization: Mentally rehearse perfect execution of each segment and smooth transitions.

4. Positive Self-Talk: Develop specific cues or mantras for challenging moments ("drive", "power", "fast feet").

5. Performance Triggers: Create a pre-event routine that puts you in an optimal state of readiness.

Final Test-Day Strategies

Implement these strategies to maximize your SDC performance on test day:

1. Warm-Up Protocol: Perform a thorough 15-minute progressive warm-up, including dynamic stretching, light cardio, and movement pattern rehearsal.

2. Equipment Check: Test the sled's friction on the surface and get a feel for the kettlebells before your attempt.

3. Pacing Strategy: Decide on your target split times for each segment based on your training results.

4. Technical Cues: Identify 1-2 key technical focus points for each segment to maintain efficiency.

5. Recovery Position: Plan your brief rest positions during transitions (like how you'll hold your body between drag and lateral).

6. Verbal Cues: Arrange for a coach or training partner to provide key reminders during transitions if permitted.

7. Mental Triggers: Use your established pre-performance routine to activate your competitive mindset.

Conclusion

The Sprint Drag Carry represents a unique opportunity to demonstrate functional military fitness while significantly improving your overall AFT score. By understanding the event's demands, implementing specific training methodologies, and developing smart performance strategies, you can transform the SDC from a challenging obstacle into one of your strongest events.

Remember that success in this event requires dedicated preparation that addresses all components: sprinting technique, dragging mechanics, lateral movement efficiency, carrying strength, and the ability to perform under fatigue. With the comprehensive approach outlined in this guide, you'll be well-equipped to master the Sprint Drag Carry and elevate your overall AFT performance.

---

Want to track your Sprint Drag Carry times and see how they translate to AFT points? Use our AFT Calculator to monitor your progress and identify areas for improvement.