Struggling With the Sprint-Drag-Carry? Here’s How to Fix It
You’re a Soldier preparing for the Army Fitness Test. You want to hit your top score, boost your confidence, and be mission-ready—especially for the Sprint-Drag-Carry. But it’s brutal, technical, and it leaves many hitting a wall when it counts the most.
The Sprint-Drag-Carry (SDC) is one of the most demanding AFT events. You reach the turn lines gasping, your form breaks down, and you lose precious seconds. It requires explosive power, anaerobic endurance, coordination, and mental grit. Without a focused plan, it's easy to waste energy, get called back for form errors, or even risk injury (U.S. Army, 2018).
But it doesn’t have to be that way. Soldiers who train smart, drill technique, and track their progress consistently are shaving seconds off their times—and maxing the event.
Understanding the Sprint-Drag-Carry
The SDC is five 50-meter shuttles completed back-to-back:
- Sprint (prone start, 25m down and back)
- Drag (90-lb sled backward, down and back)
- Lateral (side shuffle, down and back without crossing feet)
- Carry (two 40-lb kettlebells, down and back)
- Sprint (final sprint down and back to finish) (Army.Mil, n.d.).
It looks straightforward, but small mistakes—like missing the line, crossing your feet, or jerking the sled—cost valuable time (Moore, 2021).
Muscles Worked, Components Tested, and Event Order
The Sprint-Drag-Carry isn’t just about speed—it’s a full-body test that challenges multiple systems at once.
Muscles Used
- Lower body: quads, hamstrings, glutes, calves (sprints, drags, shuffles).
- Core: abdominals, obliques, spinal erectors (stabilizing through drags, carries, and laterals).
- Upper body: shoulders, traps, grip/forearms (kettlebells and sled control).
Fitness Components Tested
- Anaerobic endurance – repeated sprint effort under fatigue.
- Strength – lower-body drive in the sled drag, grip in the carries.
- Agility & coordination – lateral shuffle under fatigue.
- Power & speed – ability to accelerate repeatedly from a prone or standing position.
Where It Falls in the AFT Order
The AFT runs in this sequence:
- 3-Rep Max Deadlift
- Hand-Release Push-Up
- Sprint-Drag-Carry
- Plank
- Two-Mile Run
👉 This placement matters: by the time you hit the SDC, your arms and core are already taxed from push-ups, and you still have the plank and 2-mile run ahead. That means pacing and efficiency in the SDC are critical—you can’t afford to burn out.
Mastering Technique
Technique comes before speed. Nail the form, then push for faster times:
- Sled drag: Lean back, drive with powerful leg pushes, chest up, eyes forward. Use hips and legs to save grip strength (Moore, 2021).
- Laterals: Stay low in an athletic stance, moving smoothly without crossing your feet.
- Kettlebell carry: Keep your core tight and shoulders stable. Don’t let the weights swing.
Training for Speed and Endurance
Build fitness specific to the SDC:
- Shuttle sprint intervals to sharpen transitions.
- Sled drags and pulls for power and conditioning.
- Lateral shuffle drills with and without resistance.
- Kettlebell carries and farmer’s walks for grip, core, and shoulder endurance.
- Prone-to-sprint starts to practice explosive takeoffs.
- Finish sprints under fatigue to simulate test conditions (Marathon Handbook, 2023).
Training when tired—not just when fresh—prepares you to maintain technique under fatigue.
Tracking Progress
Consistency matters. Test yourself weekly or biweekly, log your times, and look for weaknesses. Video your runs or get peer feedback to catch form breakdowns. Adjust training intensity as your times improve.
Sprint-Drag-Carry Standards and Scoring
Your SDC time directly converts into points on the AFT scale:
- 60 points (minimum pass): ~3:00–3:35 (varies by age/gender).
- 100 points (max score): ~1:29–1:33 (varies by age/gender).
- Anything slower than the 60-point threshold is a fail.
👉 You don’t need to memorize the scoring tables. The ArmyFit app includes the official AFT/ACFT score charts—just log your time, and the app instantly calculates your score.
Common Mistakes to Avoid
Many Soldiers lose valuable seconds—or even fail the event—because of errors such as:
- Not touching the line at 25m.
- Crossing feet during laterals.
- Jerking the sled instead of driving with legs.
- Dropping kettlebells before crossing the line.
- Burning out too early.
Every event’s official instructions and guided videos are built into the ArmyFit app, so you always know the correct standard.
Pacing Strategy
The SDC is only 250 meters total, but it’s a sprint under stress. Poor pacing can ruin your time.
- First sprint: Go strong but controlled—don’t go all-out.
- Sled drag: Stay steady, don’t blow up your legs.
- Laterals: Focus on rhythm and low stance.
- Kettlebell carry: Keep moving; short steps are fine.
- Final sprint: Empty the tank.
Practicing with the ArmyFit event timer helps lock in your pacing.
Why the Sprint-Drag-Carry Matters
The SDC is more than a fitness test—it mirrors combat readiness tasks:
- Sled drag represents casualty evacuation.
- Kettlebell carry simulates ammo/equipment loads.
- Sprints and laterals prepare you for rapid movement under fire.
It’s designed to prove you can move fast, under load, and under pressure—exactly what Soldiers face in the real world (Department of the Army, 2020).
Train Smarter with ArmyFit
Used by over 400,000 Soldiers, the ArmyFit app is your all-in-one tool for mastering the AFT and ACFT.
Features that boost your Sprint-Drag-Carry training:
- AFT/ACFT Calculator – instantly score your results.
- Official Score Tables – built in, no manual lookup needed.
- Event Timer for SDC – train with the exact timing standard.
- Guided Videos & Instructions – every event explained step by step.
- Practice vs. Record Mode – organize your training and official scores.
- Progress Dashboard – charts to track improvements over time.
- PT Guru (AI Assistant) – expert tips to sharpen your training.
With ArmyFit, everything you need for the AFT is in one place—no guesswork, no hunting for charts, and no outdated info.
Avoiding Failure, Achieving Success
Without the right prep, you risk time penalties, burnout, and injury. With a solid plan, good pacing, and ArmyFit tracking, you’ll:
- Cut seconds off your SDC time.
- Execute clean technique under pressure.
- Gain confidence walking onto the lane.
- Be ready to max your overall AFT score.
Imagine finishing the Sprint-Drag-Carry strong—knowing you just dominated the toughest event.
Ready to Get Started?
Here’s a weekly training outline:
With built-in timers, official score tables, guided event videos, and PT Guru, ArmyFit is the one-stop app for everything AFT.
Take control of your AFT success.
The Sprint-Drag-Carry doesn’t have to hold you back—it can be the event that sets you apart. With the right training, smart pacing, and ArmyFit in your corner, you’ll have everything you need to track your progress, fix your weaknesses, and step onto the lane ready to dominate.
Don’t just train harder—train smarter. Download ArmyFit today and start building the confidence to max your score and stay mission-ready.
References
Department of the Army. (2020). FM 7-22: Holistic health and fitness. Headquarters, Department of the Army.
GoArmy. (n.d.). Army combat fitness test. Retrieved from https://www.goarmy.com/how-to-join/requirements/fitness/army-combat-fitness-test.html
Marathon Handbook. (2023). Sprint-drag-carry distance, tips, and training advice. Retrieved from https://marathonhandbook.com/sprint-drag-carry-distance/
Moore, T. (2021). ACFT event: Sprint-drag-carry. Dummies. Retrieved from https://www.dummies.com/article/academics-the-arts/study-skills-test-prep/armed-services/acft-event-sprint-drag-carry-283778/
Stars and Stripes. (2025, March 11). Army fitness test injuries persist despite program changes. Retrieved from https://www.stripes.com/branches/army/2025-03-11/army-fitness-test-injuries-17105228.html
U.S. Army. (2018, November 30). Sprint-drag-carry event overview. Army.mil. Retrieved from https://www.army.mil/article/215757/sprint_drag_carry