Any tips for the shuttle run on CFA? Also, tips for basketball throw?

I've been practicing the shuttle run, but so far the best time I've completed it in was 9.02 secs. On average I finish the exercise between 9.2 and 9.3 secs. I do not want to have an average or below average score on any part of the test.

What are some tips for the shuttle run in general? Specifically, what are some good tips for the turn-around parts? It seems that whenever I go to turn around, I slide a few feet from the momentum and it slows me down. I'm practicing on the street btw.

On the basketball throw, I've tried two different throwing techniques: a side-armed throw while cupping the ball against my arm and a standard, wind-back throw. It seems like I can launch the ball a few feet further when I throw it overhand. However, the best throw I seem to get is about 65 feet, 60 on average. Any technique to improve my throws? I'm also only using a 27.5 diameter basketball because I do not have a 29.5 diameter one. I'm kind of worried that when I use the standard sized basketball I will throw even shorter of a distance.

Any tips please?

Thanks

hello beast,

well at football practice they tell us to stay low, and never stop moving your feet. moving your arms and stay focus on the next line.
Explosive workouts are GOLDEN for the shuttle run i.e. powercleans, hangcleans hang snatches, power snatches.

Just work hard, try not to break an ankle, and muscle memory.

210pd varsity linebacker div 1 Socal.
2016 hopeful.

If you have questions, just ask

Shuttle run: check your shoes- do they have good grip? carefully pick out your running surface- concrete/blacktop has better grip than grass or a slippery gym floor. Practice the turn arounds more than actually doing the full shuttle run. That is where you gain time.

bball throw- I sucked at that, because my hand was far too small to grip the ball; however, my best throws came from using my core just as much as my arm to throw the ball.

BB Throw - Kneeling, lean straight back, and turn your body slightly. Start with an underhand throw, and when you twist your torso and move your body forward, your arm should change automatically to an overhand throw.

Shuttle Run - Stay low, shift your momentum 3-4 feet before the line, use only one large step to change directions. Feet should move very fast throughout the whole run. Work work and work on your quad muscles, they're the main engine behind the shuttle run.

This is the best advice I could give myself. I did poorly on these two events, but pretty much aced the other four.

Best

freedomtruck said:

BB Throw - Kneeling, lean straight back, and turn your body slightly. Start with an underhand throw, and when you twist your torso and move your body forward, your arm should change automatically to an overhand throw.

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I agree with this. I was actually trying the BB throw and I was doing this. It seems to give the ball more momentum.

Thanks a lot for the tips everyone. I will definitely try these techniques out next time I practice. Shifting my momentum a few feet before the line sounds like a good idea, I'm anxious to try it out and see if my time really improves.

Other than these events, how am I standing on the others? These are my most recent attempts:

Pushups: 55
Situps: 83
Pullups: 13
Mile Run: 5:55

Any comments/information is appreciated.

Just curious, do you perform the entire CFA all at once, or the individual events when you practice?

As long as you get higher than the average scores for the events on the CFA, you should be in the safe zone. However, that won't make your as competitive if you only get somewhat above average.

The average scores are:
Pushups: 54
Situps: 72
Pullups: 9
Mile Run: 6:43

You'll be fine, but always remember that there's always room for improvement!

Sorry I haven't replied to your post, but I normally only practice the events individually. I realize that practicing the entire test will yield different results, most likely from fatigue. However, I'm used to intense cardio conditioning and I workout regularly so I do not expect the actual test's scores to be much less than my individual practice sessions. I will be highly motivated on test day, trust me haha