CFA rejected. Where should I improve most?

Long-Shot

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Hello all. I am a 17 year old male and I've taken my CFA twice, rejected both times. This recent one was rejected even after I improved quite a bit from my original. Does anyone know where I need to improve most?

Scores (this is the second score, my most recent one)
B-Ball Throw: 42-43 ft
Pull-ups: 8
Shuttle run: 10.3
Curl-ups: 71
Push-ups: 50
Mile: 9:01

I think it's mostly the mile, but if anyone could recommend where to fix that would be greatly appreciated. Thanks!
 

Look at this USMA doc with averages. Yes, it’s for West Point, but you can safely assume that USNA’s averages are very similar.

To your question of which event you should focus on, the simple answer is “Yes.” As in all of them. Though that mile time does stick out the most. Use a combination of longer, slower runs (~3 miles) for stamina, and shorter, faster runs (~50-200 yards) for speed. Mix it up but also get rest, eat well and hydrate.
 
My son passed the CFA a year ago with these numbers:
B-Ball Throw: 69 ft.
Pull-ups: 7
Shuttle run: 8.3
Curl-ups: 78
Push-ups: 65
Mile: 6:50
 

Look at this USMA doc with averages. Yes, it’s for West Point, but you can safely assume that USNA’s averages are very similar.

To your question of which event you should focus on, the simple answer is “Yes.” As in all of them. Though that mile time does stick out the most. Use a combination of longer, slower runs (~3 miles) for stamina, and shorter, faster runs (~50-200 yards) for speed. Mix it up but also get rest, eat well and hydrate.
Will do, thank you.
 
.
Some perspective here — Take a look at these World record “Walk-racing” 1-mile times … these are world record heel-toe walk times ….

Looks pretty darn good to me …

World records
Men Tom Bosworth 5:31.08 (2017)
Women Sada Eidikytė 6:16.72 i (1990)
.
 
Hello all. I am a 17 year old male and I've taken my CFA twice, rejected both times. This recent one was rejected even after I improved quite a bit from my original. Does anyone know where I need to improve most?

Scores (this is the second score, my most recent one)
B-Ball Throw: 42-43 ft
Pull-ups: 8
Shuttle run: 10.3
Curl-ups: 71
Push-ups: 50
Mile: 9:01

I think it's mostly the mile, but if anyone could recommend where to fix that would be greatly appreciated. Thanks!
When my son applied last year he was told
Hello all. I am a 17 year old male and I've taken my CFA twice, rejected both times. This recent one was rejected even after I improved quite a bit from my original. Does anyone know where I need to improve most?

Scores (this is the second score, my most recent one)
B-Ball Throw: 42-43 ft
Pull-ups: 8
Shuttle run: 10.3
Curl-ups: 71
Push-ups: 50
Mile: 9:01

I think it's mostly the mile, but if anyone could recommend where to fix that would be greatly appreciated. Thanks!
These are a suggested minimum posted in a previous thread:
BB Throw: 50'
Pull Up: 5
Shuttle: 11.0s
Push Up: 46
Sit Up: 56
1MR: 7:4

Seems fairly accurate but there are always exceptions. A rejection can come from missing just one requirement so its important to know where your deficiency is. Looks like an improvement in BB Throw and MR could help. Good luck!
 
When my son applied last year he was told

These are a suggested minimum posted in a previous thread:
BB Throw: 50'
Pull Up: 5
Shuttle: 11.0s
Push Up: 46
Sit Up: 56
1MR: 7:4

Seems fairly accurate but there are always exceptions. A rejection can come from missing just one requirement so its important to know where your deficiency is. Looks like an improvement in BB Throw and MR could help. Good luck!
I think I could possibly meet that by the deadline. Thank you for the information.
 
I think it’s the mile. Once at USNA, males must run 1.5 miles in 10 minutes 30 seconds. A 1 mile run of 9 minutes isn’t close. It’s now Jan 12. I don’t see how anyone can improve sufficiently in the next 19 days.

Not sure what to suggest at this point.
 
I think it’s the mile. Once at USNA, males must run 1.5 miles in 10 minutes 30 seconds. A 1 mile run of 9 minutes isn’t close. It’s now Jan 12. I don’t see how anyone can improve sufficiently in the next 19 days.

Not sure what to suggest at this point.
I know it's a long shot, but I want to go out at least attempting it. My overall best mile was 8:01. I think my problem is my thoughts trying to make me slow down. I'll try my best though.
 
Don’t want discourage attempting, but want to be realistic. You need to be in the 7:30 per mile range.
 
I think it’s the mile. Once at USNA, males must run 1.5 miles in 10 minutes 30 seconds. A 1 mile run of 9 minutes isn’t close. It’s now Jan 12. I don’t see how anyone can improve sufficiently in the next 19 days.

Not sure what to suggest at this point.
I think you are right the mile time does stand out. I do think that a healthy 17-18 year old make could make quick strides (see what I did there) over 19 days. Just for this short period, he could do 6 days filled with sprints, hill work, 400, 800 repeats, and mile work. Anyway good luck to the candidate.
 
Practice your pacing. 4 laps on a track should all be the same time. If you are going out too fast or too slow, your finish time won’t be the best possible. And if you aren’t puking at the finish, you could have run faster. Hell, I’m 63 years old and can run a 7:30 mile.
 
Hey, fellow candidate here -

I had to take the cfa in early fall with less than two weeks from the day I learned what it was until test day (it was a hard and fast deadline with a long story). I hadn’t run a mile since 9th grade, and I can’t throw a BB to save my life. This is what I did:
+Hard, full body workouts every day + running(rest two days before cfa)
+Stay hydrated, it sucks more if you aren’t
+I told my dad to scream at me as much as necessary(it definitely worked)
+Motley Crüe in the background of the entire cfa(okay, you don’t have to do that but it helps)

Did I almost throw up, yes.
Am I proud even though my scores weren’t amazing, yes.
Did I pass by sheer will, yes.

Mindset is key, control what you can, and I wish you luck.
 
If the mental roadblock of running on a track is an issue plot a safe road course. That was a game changer for my non runner son.
And yes, you have to leave it all out there. You have to work past the mental part. Your body can do more than your mind wants it to sometimes.
DS threw up at the end of his CFA but met the 6:30 goal. And he isn’t a runner. Wasn’t then, isn’t now.
 
I'm going to use USAFA's numbers, but I believe they're similar to USNA/USMA.

B-Ball Throw: 42-43 ft USAFA: 69'
Pull-ups: 8 USAFA: 12
Shuttle run: 10.3 USAFA: 8.1
Curl-ups: 71 USAFA: 81
Push-ups: 50 USAFA: 62
Mile: 9:01 USAFA: 6:29

So...as an ALO (think USAF version of a B&GO)

I'd tell you that your BB toss fails, your shuttle fails, and your mile fails.

Now, do I KNOW that to be the case? No, but 28 years of ALO service makes me think that's accurate.

You have some ground to make up.
 
Hello all. I am a 17 year old male and I've taken my CFA twice, rejected both times. This recent one was rejected even after I improved quite a bit from my original. Does anyone know where I need to improve most?

Scores (this is the second score, my most recent one)
B-Ball Throw: 42-43 ft
Pull-ups: 8
Shuttle run: 10.3
Curl-ups: 71
Push-ups: 50
Mile: 9:01

I think it's mostly the mile, but if anyone could recommend where to fix that would be greatly appreciated. Thanks!
What technique are you using on b-ball throw? Many people try to throw it overhand which is not as effective as a “slingshot” technique. There are many videos out there showing how to increase b-ball throw. Good luck!
 
What technique are you using on b-ball throw? Many people try to throw it overhand which is not as effective as a “slingshot” technique. There are many videos out there showing how to increase b-ball throw. Good luck!
I'm using the slingshot technique, I'm just unsure as to how to force the ball further than 50 feet.
 
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