AFT Sprint-Drag-Carry Training

Five movements, one continuous clock, and almost no time to recover make the Sprint-Drag-Carry more demanding than it may seem. Even soldiers with good gym strength can lose valuable seconds if they are not used to moving quickly from sprinting to dragging, shuffling, and carrying while maintaining their pace.

Here, you’ll find a clear breakdown of each phase, including the required distances and equipment, scoring details, pacing and technique tips, common mistakes, and the main muscles involved. You’ll also get two training workouts, a quick warm-up, solutions to common problems, and answers to frequently asked questions about the event.

The Five Parts of the Sprint-Drag-Carry

The event is divided into five back to back sections, each covering the same short distance down and back. First comes a sprint, then a sled drag, a lateral shuffle, loaded carry, and finally another sprint to the finish line. Learning to move well through all five in a row is the whole point of AFT Sprint-Drag-Carry Training. The U.S. Army describes the event as one built to mirror real combat movements, from rushing forward under fire to dragging a teammate to safety.

Distance and Equipment

Each of the five sections covers the same short lane, so the total distance adds up quickly even though no single section feels long on its own. The drag uses a weighted sled, and the carry uses two kettlebells, one in each hand. Because the equipment changes between sections, part of getting faster is simply practicing the transitions, not just the movements themselves.

How the Event Is Scored

Your score comes from your total time across all five sections combined, not from each part separately. A faster total time earns more points, and the scoring changes based on your age and gender, similar to the other AFT events.

You can check exactly how a given time converts to points on the AFT Score Chart.

Pacing and Technique for Every Phase

First sprint

Go hard but controlled. Sprinting at full effort here often leads to a slower drag right after.

Sled drag

Lean forward, keep your steps short and quick, and pull with your legs instead of your arms.

ateral shuffle

Stay low, keep your feet from crossing, and move in a smooth rhythm rather than choppy steps.

Loaded carry

Keep the kettlebells close to your body and your shoulders back instead of letting them pull you forward.

Final sprint

Save enough in the tank during the carry so you have something left for this last push.

Mistakes That Slow Soldiers Down

Going all out on the first sprint is the most common mistake. It feels like a good start, but it burns energy you need for the drag and carry, which are the two hardest sections.
Standing too upright during the sled drag is another issue. It looks like less effort, but it actually makes each pull weaker and slower than a proper forward lean.
Crossing your feet during the lateral shuffle can also cost time, because it throws off your balance and forces you to slow down to recover your stance.

Muscles Used in the Sprint-Drag-Carry

This event trains your whole body because each section stresses something different. The sprints rely on your legs and hips for quick, powerful strides. The sled drag works your quads, glutes, and lower back as you pull against resistance. The lateral shuffle builds your hip and ankle stability. The carry challenges your grip, forearms, shoulders, and core, all of which have to stay tight while you move at speed. Once you have a practice time in mind, the AFT Calculator will show you roughly where it lands on test day.

Two Workouts to Build Your SDC Time

Instead of a long weekly plan, these two workouts target the specific demands of this event. Rotate between them once or twice a week as part of your AFT Sprint-Drag-Carry Training, with a rest or easy day in between.

Workout One, Power and Speed

Four rounds of a 25 meter sprint followed immediately by a sled drag, resting two to three minutes between rounds. Finish with two sets of farmer carries for distance.

Workout Two, Full Event Simulation

Run the event exactly as tested, at about 80 percent effort, two to three times with full recovery between attempts. Save one all-out attempt for once every couple of weeks to track real progress.

Warm Up Before You Train

Light jog or bike for five minutes to raise your heart rate.
Leg swings and hip circles to loosen your hips before sprinting.
A few slow bodyweight lunges to prep your legs for the drag and carry.
One or two short build up sprints at half speed before going full effort.

Common Problems and How to Fix Them

Even with steady AFT Sprint-Drag-Carry Training, a few problems come up often. Here is what usually causes them and how to fix each one.

You fade badly during the carry

This usually points to weak grip endurance. Add farmer carries or dead hangs to your training twice a week.

The sled feels impossible to move

Check your lean and step length first. A more forward lean and shorter, faster steps often fix this without needing more strength.

You lose your rhythm during the lateral shuffle

Slow the movement down in practice until your feet stop crossing, then speed it back up once the pattern feels natural.

Your total time is fine but you feel exhausted after

This often means your pacing is off on the early sections. Practice holding back slightly on the first sprint and drag.

Frequently Asked Questions

It is short compared to the two mile run, usually taking most soldiers under two minutes to finish once they are trained for it.

Most soldiers find the sled drag the toughest, since it demands raw strength right after an all-out sprint.

A weighted sled or a heavy tire works for the drag, and any pair of matching weights can substitute for kettlebells during the carry portion of training.

Log a practice time and compare it against the official age and gender score tables to see roughly where it lands.

Final Thoughts

The Sprint-Drag-Carry punishes soldiers who sprint the first section like it is the whole test. Pace yourself, train each phase on its own, and practice moving between them without losing your rhythm. Fix the small technique errors in the drag and shuffle before they turn into lost seconds on test day. Consistent AFT Sprint-Drag-Carry Training, done through two focused workouts a week, will move your time more than random extra training ever will. Stay patient with the process and the seconds will come off on their own.