Candidate Fitness Assessment 2016

[CadetUSAFA]

I'm currently working on preparing myself for the CFA at the end of the year and I was curious as to what info anyone could give me on the basketball throw and the shuttle run. Like what exactly do you do in a shuttle run and how do you do the basketball throw? Thanks.

 

[Cerberi]

See USMA forum - one of the sticky threads is 'Oh No the Basketball Throw'

Any decent basketball coach can teach you the mechanics of improving the shuttle run - essentially running lines

 

[5Day]

Google for u tube video on the BB throw Technique really helps.

 

[AROTC-dad]

One of the most important things to do is practice the CFA in sequence.

Too many candidates only practice one event per session and fail to account for the cumulative load factor and resulting fatigue.

Here is a link to the BB sticky:
http://www.serviceacademyforums.com/index.php?threads/oh-no-the-basketball-throw.26843/

Here's a pretty good instructional video on the whole CFA:

 

[RocketDad]

For the basketball throw watch the You Tube videos and read about techniques. My DS added 20 ft after watching the vidoes, reading about technique, and practice, practice, practice. I told DS to think of the BB throw more in terms of a discus throw and less of a football forward pass. You can also find lots of info on CFA maximums and averages, but each SA has its own minimums. Also practice, practice, practice all the events. It also helps to simulate the CFA or parts of the CFA. A one mile run, push-ups, or sit-ups may be easy alone, but not as easy after all the other events. Consider doing 2 or 3 events in a row under CFA time limits.

Good luck.

 

[Stonewall]

The most important thing with the basketball throw is technique. Look up some videos on the proper form to get as much force as possible. You can also train with a heavier ball. I've heard of some people using medicine balls. Be careful if you decide to do this though. Too much strain on your shoulder could easily cause a rotator cuff injury.

For the shuttle, practice it and focus on two things. One, be explosive after touching the lines. Two, turn/touch the lines quickly. This is where most candidates add time. If you can touch the line and explode in the opposite direction in one swift motion, you will do fine.

 

[imflyingsolo]

For the shuttle run. In CAP I always timed in 9.2-9.4 seconds and that was passing for promotions. And that was the only time I did it. For the CFA I received 8.20 on my first time which I was surprised. Second try I decided to take it slow so I can rest for my next event, got a 10.9. My tip is when you position the 30 ft line. Position it in the middle of the basketball court. That way you have extra space after you cross the finish line without having to crash into a wall. But in your last turn just run as fast as you can and give it all you got!

 

[CivilAirPatrolCadet]

For the shuttle run. In CAP I always timed in 9.2-9.4 seconds and that was passing for promotions. And that was the only time I did it. For the CFA I received 8.20 on my first time which I was surprised. Second try I decided to take it slow so I can rest for my next event, got a 10.9. My tip is when you position the 30 ft line. Position it in the middle of the basketball court. That way you have extra space after you cross the finish line without having to crash into a wall. But in your last turn just run as fast as you can and give it all you got!

Yep. I was one of those kids that never did it outside CAP and had a terrible time with the shuttle run.

 

[CadetUSAFA]

Ah thank you guys so much.

 

[ClimberGirl]

Something that helped me prepare for the basketball throw was by doing different work with a medicine ball (not strictly one armed throwing which could result in a shoulder injury). I would have a partner and do two hand throws, the goal being to catch the ball over your head but keep your core tight enough that the ball does not go over your head. We would start standing, standing on either leg, and kneeling. It really did help!

 

[fencersmother]

Spend two weeks perfecting (as much as possible) your technique in the different events. After that, practice the CFA IN SEQUENCE every time. There are many kids here who are superb athletes and thought they could just take the CFA w/o prep since they could run, they could do pushups, etc. But when done in sequence, it can be tiring leading to a very slow mile time, reduced results in other events.

 

[fencersmother]

Also, please remember, your goal should not be "the minimum." Your goal should be the maximum. Minimums are just that - absolute minimums.