By U.S. ArmyJanuary 4, 2019
The sprint-drag-carry is a test of strength, endurance and anaerobic capacity. It is the fourth of six events in the Army Combat Fitness Test.
When a team of ACFT trainers from Fort Jackson, South Carolina, were at Fort Riley in December, Sgt. 1st Class Jose Pacheco explained the exercise and why it was included on the test.
All the movements in the multi-part exercise are combat related, he said.
"For example, the kettle balls, it's like you are moving equipment from one place to the other," he said. "The sled, it's like you are dragging a casualty to safety. When you start the exercise you get up and sprint, it's like you getting up and doing three to five second rushes. That's the importance of this."
As he has spent time training Soldiers on the sprint-drag-carry he has seen many of them worry needlessly.
"They think it is too difficult to do," he said.
But it's not as hard as it looks.
Once they perform the exercise, the one part to catch people is during the sprint portion. When they sprint to the 25-meter line they must touch the ground with their hand and foot on or above the line.
"The mistake is that they don't touch with their hand and then when they take off again, we have to call them back to have them touch," he said.
Pacheco demonstrates the moves in the sprint-drag-carry.
1. After the Soldier sets up the equipment the way they want it, he assumes the prone position with his head behind the line.
2. On the command 'go', the Soldier begins the exercise by sprinting to the 25-meter mark. One foot and hand much touch the ground at or beyond the line. They then sprint back to the starting line.
3. The Soldier will then grasp each strap handle on the sled, which contains 90 pounds and drag it backwards over the 25-meter line.
4. The entire sled must cross the line. They then turn and drag it back to the starting line.
5. The next trip to the 25-meter line is while performing a lateral dash. The Soldier will move sideways to the line. Throughout the movement the feet may shuffle but they cannot touch or cross over one another.
6. When he gets to the 25-meter line, the foot must cross the line and the hand must touch the ground before returning to the starting line using the same lateral movement.
7. The carry portion of the exercise begins upon returning to the starting line from the lateral dash. The Soldier will grasp two 40-pound kettlebells and run to the 25-meter line, step on or over the line with one foot and return to the starting line.
8. Upon returning to the starting line they will place the kettlebells back on the ground. They cannot be thrown.
9. The final movement in the exercise is to sprint back to the 25-meter line, touch hand and foot to the ground on or over the line and sprint back to the start. The time is stopped when the Soldier crosses the start line after the final sprint.
Form Matters is a weekly column designed to demonstrate the proper form to use when executing different exercises to minimize the risk of injury