Sprint Drag Carry Army Test: What It Is, Why It Matters, and How to Train for It

The sprint drag carry is one of the most talked-about events in the Army Combat Fitness Test (ACFT). It looks simple on paper: sprint, drag, shuffle, carry, then sprint again. But it hits almost everything at once - speed, grip, lungs, legs, and your ability to keep moving when you want to stop.

If you’re a civilian who’s curious about Army fitness, a recruit getting ready for basic training, or a service member trying to cut your time, this guide breaks the event down in plain English. You’ll learn what happens on test day, what slows people down, and how to train with or without fancy gear.

What is the sprint drag carry in the Army?

The sprint drag carry is Event 5 of the ACFT. It tests quick movement under fatigue while you handle awkward loads. That matters because real work in the field often looks like short bursts of speed, hauling gear, and moving a buddy out of danger.

The Army updates standards and scoring from time to time, so always check the official source before you plan your goals. The best place to confirm current rules is the Army’s ACFT hub on the official Army ACFT page.

What you do during the event

You complete five 50-meter legs (total 250 meters). Each leg is a different task:

1. 50-meter sprint
2. 50-meter sled drag (backward)
3. 50-meter lateral shuffle
4. 50-meter kettlebell carry (farmer’s carry)
5. 50-meter sprint

You do it as fast as you can. The clock runs the whole time.

What equipment is used

• A 25-meter lane with turn lines
• A sled and plates (set to the required load)
• Two kettlebells (usually 40 lb each, but follow the current standard)

On paper, it sounds like a “conditioning” event. In practice, weak grip, sloppy footwork, and poor pacing wreck more times than “bad cardio.”

Why the sprint drag carry matters (even if you’re not in the Army)

This event is a fast lesson in work capacity: how much you can do in a short time, and how well you recover while still moving. You also get a clear picture of weak links:

• If the sled drag crushes you, your legs and trunk might not handle heavy effort well.
• If the carry kills your time, grip and posture are likely the issue.
• If the lateral shuffle feels clumsy, you may lack hip strength and control.
• If you fade hard on the last sprint, your pacing and repeat sprint fitness need work.

Training for the sprint drag carry can make you faster, stronger, and harder to tire out in day-to-day life. Carrying groceries, moving furniture, hiking, pickup sports, and physical jobs all reward the same traits.

Common mistakes that slow your time

Going out too hard on the first sprint

Most people sprint the first 50 like it’s a track meet. Then the sled drag turns into a panic walk. You don’t need a slow first sprint, but you do need a controlled one. Think fast, not frantic.

Letting the sled drag turn into a leg burner

Dragging backward hammers your quads. If you take tiny steps and lean back too far, you waste energy and get stuck. You want steady steps, a strong torso, and a smooth pull.

Crossing your feet on the lateral shuffle

Crossing over feels faster until you trip, lose balance, or drift off line. Quick, short shuffles keep you stable and save time at the turns.

Rushing the kettlebell pick-up and drop

Many times are lost in the transitions. People fumble the handles, stand up crooked, or drop the bells early to shake out their hands. Practice clean pick-ups, tight turns, and a controlled set-down.

Training “hard” but not training the event

Burpees and long runs build grit, but they don’t teach you how to move fast with a sled and kettlebells. You’ll improve more when some of your training looks like the test.

How to train for the sprint drag carry (simple plan that works)

You don’t need to copy the full event every week. In fact, doing it too often can beat up your body and stall progress. A better approach is to train the parts, then bring them together once in a while.

Train the engine: intervals that match the test

The sprint drag carry is short and intense. That calls for intervals, not just long slow runs. A solid starting point:

• 6-10 rounds of 15-30 seconds hard effort
• Rest 60-120 seconds between rounds

Use shuttle runs, hill sprints, rower, bike, or treadmill incline. The goal is repeatable hard work with decent form. If you want a clear primer on interval structure and energy systems, training articles from ACE explain conditioning concepts without getting buried in buzzwords.

Train the drag: build strong legs and a strong trunk

If you can’t train with a sled, don’t worry. You can still build the same strength.

• Backwards sled drags or prowler drags: 4-8 trips of 15-30 meters
• Front squats or goblet squats: 3-5 sets of 5-10 reps
• Walking lunges: 2-4 sets of 10-20 steps

No sled available? Try a heavy sandbag drag on grass, a tire drag, or even backward treadmill walking (treadmill off, push the belt with your feet) if your gym allows it.

For a deeper strength and conditioning view of load carriage and tactical prep, NSCA education articles are a solid resource.

Train the carry: grip and posture win

The kettlebell carry isn’t just “hold on.” It’s about staying tall, breathing, and walking fast without wobbling.

• Farmer’s carries: 4-8 carries of 20-40 meters
• Suitcase carries (one side): 3-6 carries each side
• Dead hangs (bar): 3-5 sets of 20-60 seconds

Set a rule: don’t let your shoulders shrug up to your ears. Keep ribs down, walk with purpose, and turn clean.

Train the shuffle: hips and footwork

The lateral shuffle feels easy until fatigue hits. Build it like a skill.

• Lateral shuffles: 6-10 reps of 10-25 meters each way
• Lateral bounds (skaters): 3-4 sets of 6-10 each side
• Mini-band lateral walks: 2-3 sets of 10-15 steps each way

Keep your feet low to the ground and your hips back slightly, like a ready stance.

Putting it together: a practical 8-week approach

This is a simple, repeatable way to train for the sprint drag carry army event without burning out. Aim for 3-4 training days per week. Adjust around your job, sleep, and other ACFT events.

Weeks 1-3: build the base

• Day 1: Strength (squat or trap bar deadlift) + short carries
• Day 2: Intervals (shuttles or hills) + light shuffle work
• Day 3: Sled drag practice (moderate) + core and grip

Weeks 4-6: get specific

• Day 1: Strength + heavier carries
• Day 2: 250-400 meter shuttle intervals (hard but repeatable)
• Day 3: Sprint-drag-shuffle-carry practice at 70-85% effort

Weeks 7-8: sharpen and taper

• Reduce total volume by 20-40%
• Keep intensity on a few short efforts
• Practice transitions and turns
• Do 1 timed run-through 7-10 days before your test

Want to estimate pacing and splits? A basic running pace calculator can help you map how fast each 50-meter leg needs to feel, even though the event isn’t a pure run.

Technique tips that cut time fast

Own the turns

Every 25 meters you turn. That’s where free time hides. Practice planting your outside foot, turning tight, and accelerating smoothly. Wide turns add distance and waste energy.

Drag with steady steps

For the sled drag, keep your chest up and your arms locked in. Take quick steps back. If your feet slide, shorten the step and increase cadence.

Carry like you mean it

On the kettlebell carry, don’t stroll. Walk fast with short, quick steps. Breathe out hard every few steps. If grip fails early, you’re either going too heavy in training too soon or skipping grip work.

Shuffle under control

Stay low enough to move, but not so low you burn your legs. Keep toes forward and don’t click your heels together.

How to train if you don’t have a sled or kettlebells

You can still prepare well with basic gear.

Sled drag swaps

• Tire drag with a rope or strap
• Sandbag drag on turf or grass
• Backward uphill walk with a weighted pack

Kettlebell carry swaps

• Two heavy dumbbells
• Two loaded buckets (awkward and effective)
• Farmer’s carry handles if your gym has them

Shuttle and sprint swaps

• 10-25 meter shuttles in a driveway or hallway
• Hill sprints if you lack space
• Stair repeats (watch your footing)

For practical advice from coaches who cover ACFT prep often, Military.com’s fitness section is a useful starting point.

Safety and recovery: how to push hard without getting hurt

This event punishes sloppy warm-ups and weak recovery. A few basics go a long way.

Warm up for movement, not sweat

• 5 minutes easy jog, bike, or brisk walk
• Leg swings, hip circles, ankle rocks
• 2-3 short accelerations (10-20 meters)
• 1-2 light practice drags and carries

Recover like it’s part of training

• Sleep 7-9 hours when you can
• Eat enough protein and total calories to support work
• Train hard days hard, easy days easy

If you want a clear, science-based read on how sleep affects performance and recovery, Sleep Foundation’s guide to sleep and athletic performance lays it out in plain terms.

What a good sprint drag carry time looks like

• A safe target: a time you can hit even on a bad day
• A stretch target: a time that takes a strong training block

If you train smart for 8 weeks, many people cut meaningful time just by improving transitions, building grip, and learning how to pace the first sprint.

Conclusion

The sprint drag carry army event rewards more than raw effort. It rewards clear technique, repeatable conditioning, and strong basics like squats, carries, and short sprints. Train the parts, practice the whole event now and then, and pay attention to the transitions. That’s how you move faster without feeling like you got hit by a truck afterward.