How to Train for Sprint Drag Carry (SDC) Test – Army Fitness Test (AFT) Guide

The Sprint Drag Carry (SDC) is the gut-check of the Army Fitness Test (AFT). It’s a brutal mix of speed, power, and grit that screams combat readiness. This isn’t just a test—it’s a chance to prove you’ve got what it takes to move fast and stay strong under pressure. With the right training, mindset, and game plan, you can make this beast of an event your best score. Here’s the ultimate guide you must use to dominate the SDC, from the ground up.

Breaking Down the Sprint Drag Carry

The SDC is the third movement of the AFT, sandwiched between the Hand-Release Push-Up and the Plank. It’s a 250-meter gauntlet of five back-to-back shuttles that test your speed, strength, and calm when your lungs are screaming for air. Here’s the drill:

• Sprint (50m): You’re on the ground, head behind the line. At the sound of the whistle, you explode into the air, sprint 25 meters, touch the line with hand and foot, and drag back to the starting point.
• Drag (50m): Grab a 90-pound sled by the handle grips and pull it back until the whole rig crosses the 25-meter line. Turn around and pull it back to where you started.
• Lateral (50m): Shuffle 25 meters side to side, keeping your body in a single direction. Touch the line and shuffle back in that direction.
• Carry (50m): Pick up two 40-pound kettlebells and run to the line at 25 meters, stepping over it and then running back.
• Sprint (50m): Drop the kettlebells and sprint 25 meters, touching the line and then sprinting to the finish.

How the SDC Is Scored

Your time for the score, and standards vary with age, gender, and MOS. Here’s a quick view:

• Combat MOS Males (17-23 years):
  • Bare minimum (60 points): 2:28 (148 seconds)
  • Max score (100 points): 1:29 (89 seconds)
• Non-Combat MOS Females (17-31 years):
  • Bare minimum (60 points): 3:15 (195 seconds)
  • Max score (100 points): 1:55 (115 seconds)

Top athletes finish in less than 1:30, but most Soldiers average from 1:30 to 2:45. Even finishing on average is no laughing matter—it takes a lot of stamina and strength.

Why the SDC Is a Big Deal

The SDC isn’t all about racking up points; it’s about demonstrating that you can survive the chaos of war. Each section reflects real movement:

• Sprint: Think about running to cover or rushing an objective.
• Drag: Pulling your friend to safety.
• Lateral: Dodging bullets while staying on your feet.
• Carry: You’re carrying gear or ammo under stress.
• Final Sprint: That’s you sprinting when you’re tired.

Mastering the SDC doesn’t just boost your AFT score —it readies you as a Soldier, whatever the mission demands.

What Your Body’s Up Against

The SDC is an all-body beatdown that impacts numerous systems and muscles. Here’s what you’ve got to play with:

Energy Systems

• Short-Burst Power (Anaerobic Alactic): Drives those explosive initial 10-15 seconds.
• Sustained Effort (Anaerobic Lactic): Sustains you running through most of the event, between 30 and 120 seconds.
• Endurance (Aerobic): Helps to recover between segments and hang in there for longer runs.

Muscles in Play

• Legs: Your hamstrings, quads, and calves drive sprints and drags.
• Backside Power (Posterior Chain): Hamstrings, glutes, and lower back pull the sled load.
• Core: Keeps you in position, especially when dragging or carrying.
• Arms and Shoulders: Power your sprint arm swing and establish in during the kettlebell carry.
• Grip: Clamps onto the kettlebells and sled when your hands are screaming.

Knowing what’s succeeding keeps you from training harder in the wrong areas.

Errors That’ll Bust Your Time

Little errors take seconds and deduct points from you. What not to do:

• Bad Pacing: Accelerate too hard out of the blocks, and you’ll crash. Accelerate too slowly, and you’re wasting time.
• Messy Turns: Wide-out swinging or stumbling at the 25-meter line kills momentum.
• Weak Drag Form: If you’re arm-dragging or slouching, you’re wasting energy. Drive with your legs and remain low.
• Clunky Lateral Movements: Crossing your feet or bobbing up and down are a slow-down.
• Kettlebell Stumbles: Letting the weights swing off-balance breaks your rhythm.
• Missed Line Touches: Not touching both hand and foot on the line incurs a penalty.
• No Recovery Strategy: Not having a clue as to how to catch your breath between segments leaves you panting.

Sort these out in training, and you’ll trim precious seconds.

Your Training Roadmap

To beat the SDC, you need a strategy that builds strength, speed, and endurance as well as improving your technique. Below is a three-stage plan to get you there.

Stage 1: Build the Base (Weeks 1-4)

Create the foundation with strength and conditioning tailored to each SDC movement.

Critical Exercises:

• Sprint Practice:
  • 50-meter sprints (6-8 reps, full recovery between)
  • Short shuttle runs (10-15 meters, 5 sets)
  • Prone-to-sprint drills (8 reps to mimic the start)
• Drag Strength:
  • Backward sled pulls, medium weight (4 sets of 30m)
  • Romanian deadlifts with a barbell (3 sets of 10)
  • Hip thrusts for glute strength (3 sets of 12)
• Lateral Agility:
  • Side shuffles (4 sets of 20m per side)
  • Side planks for core stability (3 sets of 30 seconds each side)
  • Lateral lunges (3 sets of 8 per side)
• Endurance Carry:
  • Farmer’s carries with heavy dumbbells (4 sets of 40m)
  • Kettlebell goblet squats (3 sets of 10)
  • Single-leg deadlifts (3 sets of 10 per leg)
• Conditioning Boost:
  • 400-meter runs (5 reps with 2-minute rests)
  • 30-second sprints with 30-second rests (8 rounds)

Stage 2: Get Specific (Weeks 5-8)

Start combining movements and building SDC-specific endurance.

Key Workouts:

• Sprint-to-Drag Flow:
  • 25m sprint + 25m sled drag, rest 90 seconds, repeat 6 rounds
  • Gradually increase sled weight (start at 70 pounds, aim for 100)
• Lateral-to-Carry Combo:
  • 25m side shuffle + 25m kettlebell carry (50 pounds each), rest 60 seconds, 7 rounds
• Full SDC Practice:
  • Perform the entire event with 80% test weights (2-3 rounds, 4-minute rest)
  • Emphasize clean transitions and staying sharp
• High-Intensity Intervals:
  • 30-second all-out efforts (think sled pushes or kettlebell swings) with 90-second recovery (8 rounds)
• Agility Work:
  • Pro-agility drill (5-10-5, 6 reps)
  • Figure-8 runs to practice rapid direction changes (5 sets)

Stage 3: Peak and Perform (Weeks 9-12)

Tune your performance with race-simulated training and smart taper.

Key Workouts:

• Full SDC Trials:
  • Compete at the event with test weights once per week
  • Log time and identify weak areas
• Weak Link Focus:
  • If drag is sluggish, do 6 sets of 25m drags on a heavier sled
• Technique Polish:
  • Practice line contacts and quick transfers between segments
  • Keep movements tight and efficient
• Taper Week:
  • Reduce workout volume by half but keep intensity
  • Bring focus to rest, mobility, and getting your head in the game

Fueling and Recovery

You can’t out-train poor recovery or a bad diet. Here’s how to fuel your SDC prep:

Before Training

• Have a snack with 30-50g carbs and 15-20g protein 1-2 hours beforehand.
• Hydrate by drinking 16-20 oz of water.

During Training

• Drink a sport drink for 15-30g carbs per hour during longer sessions.
• Have a water bottle close by, particularly in the heat.

After Training

• Within 30 minutes, take 20-30g protein and 40-60g carbs to replenish.
• Drink 20 oz of water per pound lost.

Recovery Hacks

• Get 7-9 hours of sleep every night—no excuses.
• Roll out tight muscles with a foam roller or massage gun.
• Include easy walks or stretching on rest days to stay loose.

Getting Your Mind Right

The SDC will test your mental toughness as much as your body. Here’s how to stay focused:

• Break It Down: Break down the event in your head into five little challenges, not one beast.
• Breathe Smart: Breathe slowly and deeply between transitions in order to remain calm.
• Picture the Win: Mentally rehearse each section, visualizing ideal form.
• Talk Yourself Up: Create go-to mantras such as “keep moving” or “stay strong” to repeat when things get tough.
• Build a Pre-Event Routine: Create a pre-event ritual that prepares your head for the zone.

Test-Day Game Plan

When it’s test-day, these tricks will make you shine:

• Warm Up Correctly: Take 15 minutes to do dynamic stretching, light running, and SDC-specific movements.
• Check Your Equipment: Get a feel for the sled and kettlebells to know what the surface is like.
• Pace It Out: Keep track of your target times for each part based on training.
• Stay Sharp: Focus on one key cue per segment, like “drive low” for the drag.
• Smooth Transitions: Decide how you’ll rest for a brief moment between parts (e.g., a swift crouch to catch your breath).
• Fire Up: Employ your mental routine to pump yourself up and get ready.

Sprint Drag Carry (SDC) FAQs

What weight is Sprint-Drag-Carry?

The Sprint-Drag-Carry uses a 90-pound sled for the drag portion and two 40-pound kettlebells (or equivalent) for the carry portion.

How much weight is on the Sprint-Drag-Carry?

You’ll pull a 90-pound sled and carry two 40-pound kettlebells, making the event both strength and endurance focused.

What is the Sprint-Drag-Carry standard?

The standard is completing five 25-meter shuttles (sprint, drag, lateral, carry, sprint) within the official Army time limits for your age and gender.

Is the Sprint-Drag-Carry easy?

Not usually. It combines sprinting, strength, and agility under fatigue, so most Soldiers find it challenging.

What is the average time for Sprint-Drag-Carry?

Most Soldiers finish between 1:30–2:30 minutes. Passing standards usually range around 2:10–2:45 depending on category.

What muscles do Sprint-Drag-Carry work?

The event hits legs, glutes, core, shoulders, and grip strength while also demanding cardiovascular endurance.

What is considered a good ACFT score?

A score of 500+ out of 600 is considered very good, while 540–550 is excellent.

What muscles does the Sprint-Drag-Carry work?

It primarily trains quadriceps, hamstrings, calves, glutes, core, shoulders, and forearms.

What muscles are used in Sprint-Drag-Carry?

Lower body for sprinting and dragging, back and arms for pulling the sled, and grip strength for carrying kettlebells.

Is Sprint-Drag-Carry hard?

Yes. It’s intense because it combines speed, power, and endurance in quick succession.

What does the Sprint-Drag-Carry consist of?

Five 25-meter shuttles: sprint, sled drag, lateral shuffle, kettlebell carry, and final sprint.

What workouts help with the Sprint-Drag-Carry?

Sled pulls, farmer’s carries, sprint intervals, agility drills, and lower-body strength training are best.

What weights do you need for Sprint-Drag-Carry?

A 90-pound sled and two 40-pound kettlebells or equivalent.

What muscles do sprints target?

Sprints mainly hit quads, hamstrings, glutes, calves, and core for explosive speed.

What is the passing time for the Sprint-Drag-Carry?

Passing times vary by age and gender but are generally between 2:10 and 2:45 minutes.

What is the regulation for Sprint-Drag-Carry?

You must complete five 25-meter shuttles with correct form and official weight setup within the time standard.

How long is the lane for Sprint-Drag-Carry?

The lane is 25 meters long. Completing five shuttles equals 125 meters total.

What is a good Army 2 Mile Run time?

Anything under 14 minutes is considered good; elite Soldiers often run closer to 12 minutes or less.

How heavy is the Sprint-Drag-Carry sled?

The sled is loaded to weigh 90 pounds for the drag portion.

Is 550 a good ACFT score?

Yes. A 550 is excellent and places you among the top performers.

What is the order of Sprint-Drag-Carry events?

1. Sprint (25m)
2. Sled drag (25m)
3. Lateral shuffle (25m)
4. Kettlebell carry (25m)
5. Final sprint (25m)

What is the order of events for Sprint-Drag-Carry?

Sprint → Drag → Lateral → Carry → Sprint.

How to set up ACFT Sprint-Drag-Carry?

Mark a 25-meter lane, place a 90-pound sled at one end, and two 40-lb kettlebells at the other. Ensure safe surface conditions.

What is the sequence of events for the ACFT?

1. Deadlift
2. Standing Power Throw
3. Hand-Release Pushups
4. Sprint-Drag-Carry
5. Leg Tuck/Plank
6. 2-Mile Run

What is the Sprint-Drag-Carry standard for the Army?

Time limits vary by category, but finishing under 2:10–2:30 generally meets the Army’s standard.

What are the three types of sprint events?

Short sprints (speed), shuttle runs (agility), and resisted sprints (sled/weighted).

How to practice Sprint-Drag-Carry at home?

Use a weighted tire or rope drag for the sled, dumbbells for kettlebell carries, and shuttle sprints in a driveway or field.

Wrapping It Up

The Sprint Drag Carry is your opportunity to prove what you’re capable of. It’s tough, no doubt about it, but with a solid training program, sharp technique, and focused mind, you can master this event. Train your sprints, drags, shuffles, and carries with purpose. Load up, recover strategically, and walk into test day ready to annihilate it. The SDC isn’t just about points—it’s about showing you have the chops and the grit to make it through whatever the battlefield throws your way.