CFA retake

[vcent@2021]

My CFA scores are as shown:
BB throw: 61 feet
pull-ups: 15
Shuttle run: 9.6 seconds
sit-ups: 95 (max)
push-ups: 65
mile: 8:08

My mile time is abysmal, because i was recovering from pneumonia, and my lungs were not cooperating. The Admissions officer told me that it was highly recommended that I retake the CFA.

Are there any tips to improve my shuttle run and mile times? My mile time (standalone) is 6:34 without doing all those CFA events beforehand.

 

[Norfolk63]

The CFA is a loading test. Each event builds on top of the previous. DS discovered the more he trained the core, the more energy he had for the mile. Also, to train for the mile run more than a mile, and work on increasing your pace.

 

[MittenMan]

The basketball throw is more about technique than outright brute strength. DS was in the 60' range and with technique/motion work was consistently 80'+. Research this out a bit and you will find some pointers.

 

[usna1985]

The most important items for USNA are the mile run, push ups and sit ups, in part b/c those are the elements of the PFT you will take at USNA. Thus, you want to focus on doing well on those, though not to the extent of tanking the others. Wouldn't worry too much about the BB throw.

Part of the "challenge" of the test is to ensure you have enough left for the run. Thus, if doing one fewer pull-up gives you enough energy to improve by 15 seconds on your mile . . . it is somewhat of a balancing act for many. As a guy, you really want your run time to be sub 7:00. A 7:30 could be passing (not sure) but if so, it's on the very low end.

Remember that, for the CFA, there is "pass" and there is "pass." IOW, while it's a P/F test, someone who scores very well will be in a better position -- "all things being equal" -- than someone who passes but has a much lower score. Also, if you are not super-active in sports, your CFA "counts more" b/c it is viewed as a good (or only) indicator of your level of fitness and your ability to handle the physical requirements at USNA.