Army Fitness Test Injury Prevention Guide for Soldiers

Army Fitness Test (AFT) Injury Prevention: FM 7-22 Warm-ups, 4-Week Plan & ArmyFit

You have a date with the Army Fitness Test. Your readiness, schools, and next move depend on it. The goal isn’t just to pass—it’s to perform and stay injury-free so you’re ready for whatever the mission brings. If you’ve ever felt your low back tighten on the 3-Repetition Maximum Deadlift, your shoulders bark during Hand-Release Push-ups, or your shins flare after the Two-Mile Run, you’re not alone. This guide turns FM 7-22, H2F, and real-world experience into a simple plan Soldiers can run today.

You don’t need more noise. You need a clear path: assess where you are, train with purpose, and recover like it matters—because it does.

No Soldier should miss schools or opportunities because of preventable injuries.

How to Use This Plan
Event Cues That Prevent Injuries
Common AFT Mistakes
Red-Flag Decision Box
Two-Mile Run — Injury‑Prevention Cues
ArmyFit App — Quick Guide
FAQ — AFT Injury Prevention
References

Why the AFT

The AFT is designed to increase warfighting readiness, reduce injury risk, and enhance the force’s physical performance (Army.mil, 2025).
Across the Army, we’re prioritizing the fitness and training required to meet the demands of duty and succeed in any mission—researching new fitness regimens, refining physiological standards, and using the AFT to focus on combat-related tasks. Soldiers also have access to athletic trainers and strength and conditioning coaches to minimize injuries and ensure mission readiness (GoArmy, 2025).

How to Use This Plan

Assess first. Run a quick diagnostic of all five events, then log AFT scores, height/weight, and body-fat % in the ArmyFit App. Note any red-flag pain (sharp, escalating, or not improving after 48–72 hours).
Train with intent. Follow the 4-week AFT training plan you’ve saved, progress no more than about 10% per week, and use the event cues below.
Recover on purpose. Warm up and cool down every session, sleep 7+ hours, hydrate, and fuel. If fatigue stacks up, deload for 3–7 days.

You'll avoid: blown 2-mile openers, rounded-back deadlifts, SDC back fatigue, and the overuse spiral that derails training.

Direct action: Put your for-record AFT on the calendar and start Week 1 today.
Quick win: Log everything in ArmyFit so you can see trends and fix small problems before they become big ones.

Event Cues That Prevent Injuries

3-Repetition Maximum Deadlift — Bar over mid-foot; neutral spine; brace hard; drive through heels. (Common risks: lumbar strain, hamstring pull.)
Hand-Release Push-up (Arm Extension) — Hands just outside shoulders; elbows about 45 degrees; straight plank line; full release at the bottom; lock out at the top. (Risks: shoulder impingement, wrist pain.)
Sprint-Drag-Carry — Short, fast steps on sprints; hips down and drive on the drag; plant-and-push on lateral shuffles. (Risks: low-back fatigue, ankle sprain.)
Plank — Elbows under shoulders; ribs down; squeeze glutes and quads; avoid lumbar sag. (Risk: low-back strain if hips drop.)
Two-Mile Run — Tall posture; quick mid-foot strike; rhythmic breathing; progress mileage gradually. (Risks: shin splints, stress fractures from big jumps.)

Scoring refresher: Each event awards 0–100 points; combat MOS targets are higher—train to the standard you need (AFT score tables; Joint Base San Antonio Public Affairs, 2025).

Common AFT Mistakes

Skipping the warm-up: colder tissues, shorter stride, higher injury risk.
Opening the 2-mile too fast: blow up after 800 m; aim even splits (see pacing chart).
Deadlift with rounded lumbar: load the hips, brace hard, keep the bar over mid-foot.
SDC drag with high hips: drop hips and drive; sloppy posture wastes force and fatigues the back.
Push-up elbows flared >60°: keep roughly 45° and a straight plank line.
Plank with sagging hips: ribs down, glutes on—quality beats seconds.

Ten Principles That Keep Soldiers Training (and Out of Sick Call)

Master the movements — film a few reps weekly or grab an H2F coach for fast fixes.
Always warm up and cool down — use FM 7-22 prep and recovery drills; they work ( U.S. Army Reserve, 2020).
Progress, don’t jump — keep weekly volume increases to about 10% or less.
Own your core — planks, side-planks, bird-dogs, and anti-rotation presses three times per week.
Train symmetry — split-squats, single-leg RDLs, and farmer carries to balance left/right.
Hydrate and fuel — about 0.5 oz water per lb/day; 20–30 g protein within 60 minutes post-PT.
Choose the right footwear — match the shoe to your gait; replace around 300–400 miles.
Sleep and active recovery — 7+ hours nightly; mobility, foam rolling, and breathing resets on lighter days.
Listen to early signals — dull soreness is normal; sharp or escalating pain needs action (modify, profile, H2F).
Use the ArmyFit App — track height/weight and body-fat %, log AFT scores, and follow in-app bodyweight plans and event timers to spot over-training early

4-Week AFT Injury-Prevention Plan (mechanics-first, ≤10% weekly increases)

Before every session: 8–10 min warm-up (easy cardio → dynamic mobility → prep drills).
After every session: 5–8 min cool-down (walk + light mobility).

Week 1 — Build the base

Deadlift: 60% 1RM × 5 reps × 4 sets (strict neutral spine, bar over mid-foot)
Push-ups (HRAE): 2 × 15 quality reps
SDC practice: 3 shuttles @ relaxed effort (focus: short steps, hips down on drag)
Plank: 2 × 45s (ribs down, no sag)
Run/Conditioning: Easy 2–3 mi + 4 × 50–100 m relaxed strides

Week 2 — Controlled progression

Deadlift: 65% 1RM × 5 × 4
Push-ups: 3 × 15
SDC practice: 4 shuttles (same clean mechanics)
Plank: 3 × 45s
Run/Conditioning: Easy mileage + short pickups (keep total volume ≤10% above Week 1)

Week 3 — Peak practice (still clean reps)

Deadlift: 70% 1RM × 5 × 3
Push-ups: 3 × 18–20
SDC practice: 5 shuttles @ moderate effort (mechanics > speed)
Plank: 3 × 60s
Run/Conditioning: 1 steady run (comfortable), optional strides; avoid large volume jumps

Week 4 — Deload & test readiness

Deadlift (technique): ~50% 1RM × 3 × 3 (speed/position)
Push-ups: 2 × 12 easy
SDC rehearsal: 2 crisp shuttles (not fatiguing)
Plank: 2 × 30–45s (perfect alignment)
Running: Early-week easy run only; late-week diagnostic or for-record AFT
Recovery focus: Sleep 7+ hrs, hydration, mobility; stop/modify if pain alters mechanics

Guardrails: Increase weekly total work by ≤10%, change only one stressor at a time (distance or load or intensity), and use the ArmyFit App to log AFT practice numbers and spot spikes.

4-Week Plan — Prevention Focus & Why It Works

Why this plan reduces injury risk

Controls load spikes: Week-to-week increases stay around ≤10%, targeting the #1 overuse driver—sudden jumps in distance, load, or intensity (APHC, 2024).
Technique first: Deadlift and SDC volumes are modest with strict position/brace cues, addressing common lumbar and shoulder risks (U.S. Army Reserve, 2020).
Built-in recovery: A dedicated deload week and session warm-up/cool-down reduce tissue stress and fatigue accumulation (FM 7-22).
AFT-specific: Each event’s typical problems (low back strain, shoulder impingement, shin issues) are countered with hinge/core work, cuff stability, gradual run volume, and rehearsal. ArmyFit logging surfaces spikes early.
Risk context: Soldiers who fail an AFT event are about 20% more likely to report a musculoskeletal injury within the next six months; familiarity with the test lowers risk (Stars and Stripes, 2025).

Week-by-Week Prevention Focus

Week 1 — Learn positions: Film 1 deadlift set; log baseline scores and any pain notes.
Week 2 — Progress carefully: Cap volume change at ≤10%; add Y‑T‑W rotator‑cuff set 2x/week
Week 3 — Hold form under load: If RPE ≥8 with form drift, stop and reduce; tag any persistent hot-spots.
Week 4 — Deload & test: Technique only; no new stressors and review trends.

Red-Flag Decision Box (Modify / Stop / Seek Care)

Modify if pain changes your mechanics or persists beyond 48–72 hours.
Stop immediately for sharp pain, numbness/tingling, or joint instability.
Seek H2F/medical when pain escalates, returns each session, or follows impact with swelling.

Common AFT Injuries and Smart Fixes

Lower-back strains: Strong core (planks, bird-dogs, dead-bugs); neutral spine and lats on every lift; hinge mobility and light sled pulls in warm-up.
Shoulder issues: Rotator-cuff stability (banded ER, Y-T-W) three times per week; elbow-under-wrist alignment on push-ups and carries; add T-spine mobility.
Knee and ankle problems: Balance quad/hamstring strength (split-squats, single-leg RDLs); footwear matched to gait; replace on schedule; add balance ladders and pogo hops twice weekly.

Test-Day Warm-Up (8–10 minutes)

Get warm (2–3 min): Easy jog or fast walk, gradually increasing pace.
Dynamic mobility (2–3 min): Leg swings (front/side), arm circles, ankle rolls, hip openers.
Prep drills (2–3 min): Hinge pattern (good-mornings x10), bodyweight squats x10, push-up to down-dog x6, plank bracing x20s.
Event rehearsal (2–3 min): 2–3 crisp push-ups; 10–15 m light sled drag if allowed; two 15 m shuffle plants; 15–20 s plank; 2 x 50–100 m relaxed strides for the run.
Goal: Light sweat, joints prepped, nervous system ready—not fatigue (FM 7-22).

Two-Mile Run — Injury‑Prevention Cues

Pace by feel: first 1.5 miles at steady, moderate effort (about RPE 7); finish slightly faster only if form holds.
Keep strides short and quick; land under your center of mass; avoid overstriding and heavy heel strikes.
Progress volume gradually (≤10% per week); keep hard intervals to ~5–8% of weekly mileage.
Rotate low‑impact cardio (bike, row, swim) during high‑mileage or field weeks to reduce impact load.
If pain localizes or alters mechanics, stop and modify; seek H2F/medical if not improved within 48–72 hours.

‍ArmyFit App— Quick Guide

What it is: A practical companion for AFT prep and test-day admin.
What it does:

AFT/ACFT score calculators and a group test grader.
Height/weight and body-fat calculators aligned with Army standards.
Event timers and quick technique videos to rehearse form.
Progress charts and DA 705 form PDF export for records.
How to use it here: Log your diagnostic AFT, track weekly progress, and use timers/videos to sharpen event technique while spotting over‑training early.

‍FAQ — AFT Injury Prevention

Q: What causes most AFT injuries?
A: Overuse from rapid mileage/load jumps, technique errors on deadlifts and sled drags, and poor recovery habits. Progress gradually and sharpen form.

Q: How fast should I progress?
A: Increase total weekly training volume by about 10% or less. Add only one new stressor at a time—distance, load, or intensity.

Q: What is the best warm-up on test day?
A: 8–10 minutes: easy cardio, dynamic mobility, prep drills, and short event rehearsals—enough to prime, not fatigue.

Q: Does the ArmyFit App really help?
A: Yes. Track height/weight and body-fat %, calculate and log AFT scores, and follow in-app bodyweight plans and event timers to catch over-training early.

Q: I'm on a profile—how do I stay ready?
A: Follow your provider's restrictions, train allowed patterns (e.g., single-leg strength, core endurance), and keep cardio with low-impact modalities.

Related Guides (on our site- Troopsy)

References

Department of the Army, Deputy Chief of Staff, G‑1. (2025). Implementation guidance for the Army Fitness Test (AFT). Headquarters, Department of the Army.

Joint Base San Antonio Public Affairs. (2025, May 12). Army establishes new fitness test of record to strengthen readiness and lethality. https://www.army.mil/article/275123

U.S. Army. (2025). Army Fitness Test (AFT) — Official hub. https://www.army.mil/aft

GoArmy. (2025). Holistic Health and Fitness (H2F). https://www.goarmy.com/explore-the-army/holistic-health-fitness

Stars and Stripes. (2025, March 11). Army fitness test injuries increase for Soldiers who fail initial attempt. https://www.stripes.com/branches/army/2025-03-11/army-fitness-test-injuries-17105228.html

U.S. Army Public Health Center. (2024). AFT injury surveillance, FY 2023–2024 (Technical Report S.0087524‑24). Defense Health Agency.

U.S. Army Center for Initial Military Training. (2020). Field Manual 7‑22: Holistic Health and Fitness. Department of the Army.

U.S. Army Reserve. (2020). Army health experts offer tips to prevent ACFT injuries. https://www.usar.army.mil/News/News-Display/Article/2068388/army-health-experts-offer-tips-to-prevent-acft-injuries/

ArmyFit App. (2025). ArmyFit (iOS). https://www.army.fit/