CFA Struggles- Are these scores passing?

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usafahopefulkw

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Hi! I'm applying for the class of 2026 at USAFA, and one of the most difficult parts of the application for me has been the CFA. Medically and academically I am qualified, however, I can not get my CFA scores where I want to be. I've had my ROTC instructor on my campus facilitate my test for me, however, we did not submit the scores because I do not think they are passing. They are as follows: Basketball throw: 42', Shuttle Run: 11.00, Flexed Arm Hang: 26 seconds, Sit Ups: 55, Pushups: 42, and Mile Time: 7:20. I know half my events do not meet the average, but the other half do. Could someone provide guidance on whether this is enough to pass? I plan to retake, however despite training, on top of being a cross country runner, I have yet to see the improvement that I think I need. Thank you to anyone who can help!
 
One of the best things that helped my son improve his CFA was when he regularly practiced the actual test. About once per week we went out to a local track, and he did the test in the actual required timeframe. It is much more difficult to do the test that way than practicing each piece individually.

You can practice doing pull up negatives first in order to build up strength to try to do at least one pull up. I think that should get you more points than the flex arm hang.

Also throw the basketball at a 45-degree angle. That will get you more distance.
 
Given your short time frame, focus this way:

1. Shuttle run - the furthest from average score of 9.6. Given you are a good runner, your subpar shuttle is likely due to technique. It's not really a "run", but rather your ability to burst & change direction.
2. Sit ups - you are 25 from the average of 80. You simply have to grind out more, and perhaps work on your technique. Is your spotter smashing your feet so that you can use that as leverage? Are you using your legs and maximizing your elbow-to-knee (actually, minimizing the distance?).
3. Get ONE pull up. But your flex is right around the average (28 sec), for flex arm hang.
4. Your b-ball, pushups, and run are at the average already (42, 41, 7:38). IMO, they won't be disqualifying items, but #1 and #2 above could be.
 
I changed my mind. Flip #1 and 2, and make situps the #1 priority. With just a bit of technique tweak on shuttle, you should improve significantly. But situps comes later and under more fatigue.

Life is full of Plan B's. I made an entire career out of Plan Bs, winning when on paper I should not have, or getting the times I didn't deserve as much as the person next to me. Plan A is actually training to get the job done. Plan B is the sheer willpower to get it done on race day. Channel all your skills as an athlete into Plan A for practicing, but always use Plan B - the critical 5 minutes before any event, the critical 2 minutes rest in between to self talk and psyche yourself up to get the score you need!
 
I have a DD who is in the class of 2023....We looked up quite a bit on technique. I would say the biggest is doing a pull up. Just one would make a difference is scores. Remember, the CFA is just an entry point for the academy. In the semester, every cadet must pass the pft (Physical Fitness Test) and the AFT (Aerobic Fitness Test). The CFA is what they test on each semester so I would start pusing yourself physically and technique to maximize your ability to produce on these test. It tookn my DD a while to train on these events.
 
usafacellist2026 said:
Anyone have any last minute push up techniques? Those are my lowest out of everything.
Click to expand...
Okay, so pushups are one of the most ambiguous here: basically, all that is required is to go down and have your forearms be parallel to the ground, then come back up, all with your body in a straight line. You are allowed to rest in the up position, you are allowed to bow your back in the up position (so long as you go back to straight line position before performing another rep), and you are allowed to have your hands be almost any distance apart without causing discomfort. What I did, is I had my hands slightly more than shoulder-width apart (which means less distance you have to go down as opposed to at your side or at shoulder width apart), and instead of lowering myself to the ground I dropped my weight and caught myself before the ground, for speed. I ended up doing 78 pushups in about a minute. I hope this helps!
 
usafacellist2026 said:
Anyone have any last minute push up techniques? Those are my lowest out of everything.
Click to expand...
This is always my worst event - I'm convinced it has to do with my abnormally long arms....but I digress

Good advice from @MrSoapman - I usually put my arms pretty wide and definitely be sure you are dropping your weight and not slowly lowering down. The slow lowering approach is great for developing strength - terrible for getting the most reps.

I have never had much hope of maxing the push-ups on the PFT (either at USAFA or now on AD) even when I was in peak shape lifting for and playing college tennis, but I always manage enough solid pushups to do fine (and occasionally I even do pretty well) and make up for it by maxing sit-ups and doing very well on other events (at USAFA the long jump was my specialty - I have long arms AND long legs ;)). In general the best thing to do to get better at pushups is...do more pushups. This is likely the root of my problem - I HATE pushups.

Don't be like me - fall in love with pushups and you'll be set for every fitness test you take!

Good luck, you can do it!
 
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MrSoapman said:
Okay, so pushups are one of the most ambiguous here: basically, all that is required is to go down and have your forearms be parallel to the ground, then come back up, all with your body in a straight line. You are allowed to rest in the up position, you are allowed to bow your back in the up position (so long as you go back to straight line position before performing another rep), and you are allowed to have your hands be almost any distance apart without causing discomfort. What I did, is I had my hands slightly more than shoulder-width apart (which means less distance you have to go down as opposed to at your side or at shoulder width apart), and instead of lowering myself to the ground I dropped my weight and caught myself before the ground, for speed. I ended up doing 78 pushups in about a minute. I hope this helps!
Click to expand...
USAFA10s said:
This is always my worst event - I'm convinced it has to do with my abnormally long arms....but I digress

Good advice from @MrSoapman - I usually put my arms pretty wide and definitely be sure you are dropping your weight and not slowly lowering down. The slow lowering approach is great for developing strength - terrible for getting the most reps.

I have never had much hope of maxing the push-ups on the PFT (either at USAFA or now on AD) even when I was in peak shape lifting for and playing college tennis, but I always manage enough solid pushups to do fine (and occasionally I even do pretty well) and make up for it by maxing sit-ups and doing very well on other events (at USAFA the long jump was my specialty - I have long arms AND long legs ;)). In general the best thing to do to get better at pushups is...do more pushups. This is likely the root of my problem - I HATE pushups.

Don't be like me - fall in love with pushups and you'll be set for every fitness test you take!

Good luck, you can do it!
Click to expand...
Thanks guys! I'll definitely keep this in mind. Looking back I was going slow, I didn't drop myself down. I do have more of a narrow stance when it comes to them as well.
 
Thank you so much for all the recommendations. I just retook the test yesterday and received these scores. I hope to submit by today, because everything is due on 11/01/2021 for me in my portal.

The second time the scores were:
- Basketball Throw: 38
- Pull Ups: 1
- Shuttle Run: 10.6
- Sit Ups: 65
- Pushups: 49
- Mile: 7:36

The first time I beat the averages for three events, but in the other three I feel like I was pretty far off. Then the second time I tested I beat only one average but I feel like I was still relatively closer to where I needed to be. Do you have any recommendations on which I should submit? Also I am a female for reference.

Thank you so much!
 
usafacellist2026 said:
Anyone have any last minute push up techniques? Those are my lowest out of everything.
Click to expand...
Sorry I'm a bit late, hopefully not too late. Yes, I do.
Push-ups take time, so hopefully, you have a little bit of that.

Push-ups are really difficult for me. I don't know why, considering I excel in the other categories. But anyway, 3-4 sets should do you some good when you are working out. Every day try to get 200 push-ups in. Do push-ups when you are taking a break from schoolwork. Do them after/before dinner. Do them whenever you can. The key isn't to max out, it's to do sets. Aim High. Try to do 2-5 more than you planned to do, even if you're tired.

Good luck brother,
Aim High
 
Would you say to submit these scores for your CFA or try for better? Please advise soon :)

Basketball throw - 68.5'
PullUps - 12
Shuttle Run - 8.65 seconds
SitUps - 95
PushUps-53
One Mile Run - 7.26
**Male applicant**
 
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SLg said:
Would you say to submit these scores for your CFA or try for better? Please advise soon :)

Basketball throw - 68.5'
PullUps - 12
Shuttle Run - 8.65 seconds
SitUps - 95
PushUps-53
One Mile Run - 7.26
Click to expand...
male or female?
 
These are the averages I found: I would say look at them, see if you feel confident with your scores in comparison. When our DS applied, he emailed his admission counselor and provided informal scores. He asked if he should submit or retake. He was told to submit. Possibly you could try that, no promises on their reply.

EXERCISEMEN AVGWOMEN AVG
Basketball Throw69'42'
Pull-ups122
Flexed Arm Hang (women)–N/A31 sec
Shuttle Run8.1 sec9.4 sec
Modified Sit-ups (crunches)8178
Push-ups6241
One-mile Run6:297:30
 
Heatherg21 said:
These are the averages I found: I would say look at them, see if you feel confident with your scores in comparison. When our DS applied, he emailed his admission counselor and provided informal scores. He asked if he should submit or retake. He was told to submit. Possibly you could try that, no promises on their reply.

EXERCISEMEN AVGWOMEN AVG
Basketball Throw69'42'
Pull-ups122
Flexed Arm Hang (women)–N/A31 sec
Shuttle Run8.1 sec9.4 sec
Modified Sit-ups (crunches)8178
Push-ups6241
One-mile Run6:297:30
Click to expand...
The averages published in the C/O 2026 Instruction to Candidates are slightly different, but only marginally. For males, it's now 68 inch throw, 13 pull ups, 8.7 sec shuttle run, 81 crunches (no change), and 6:31 mile
 
moho said:
The averages published in the C/O 2026 Instruction to Candidates are slightly different, but only marginally. For males, it's now 68 inch throw, 13 pull ups, 8.7 sec shuttle run, 81 crunches (no change), and 6:31 mile
Click to expand...
Thanks for catching that. I might need to refine my research skills! :)
 
moho said:
he averages published in the C/O 2026 Instruction to Candidates are slightly different, but only marginally. For males, it's now 68 inch throw, 13 pull ups, 8.7 sec shuttle run, 81 crunches (no change), and 6:31 mile
Click to expand...

Don't get your hopes up too high, the standard for the BB throw is now considerably over six feet. :thumb:

(I kid, I kid..)
 
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