CFA Training

[ktong8]

I'm working on getting into shape for my CFA in mid December. I barely started training last week and I'm sure I can improve a good deal with some practice. I haven't had the chance to try the basketball throw or shuttle runs because I don't have access to a gym in my free time. Aside from those two events, my current results are
Pull-ups: 12
Modified Sit-ups: 65
Push-ups: 72
1-Mile run: 7:06
My main concern is my sit-ups. I don't know why but I'm having trouble doing sit-ups continuously now. I'm barely able to do around 35 sit-ups consecutively before I give out, and then I can only do around 5 sit-ups at a time afterward. I've been working on my sit-ups for 4 days now and I'm not seeing any improvements. When I did these tests back then for the Boy Scout Personal Fitness merit badge, I was able to do up to 50 or 60 consecutively without issues. I feel like I might be having the wrong form or setup, which is slowing me down. I'm using 25 pound dumbbells to keep my feet on the ground and I'm noticing I'm using my legs a lot when doing sit-ups right now, but if I remember correctly, I should be using my core when doing sit-ups. Has anyone had these issues and what tips are there for improving sit-ups? I want to get up to around 75-80 by the time my exam comes around.
Also, how can we train for the basketball throw without a gym? Is there some exercise that can train the muscles needed for that event? I've tried swinging a ten pound dumbbell (without releasing) with my arm in the basketball throw position, but I have no idea what distance I'm currently getting. Is that an effective exercise? I'm less worried about this event because we have 3 tries on it anyway, so I'd have a chance to adjust if necessary on my actual exam.
Thank you for any help!

 

[TexasAggie204]

You can practice the BB throw anywhere. My son practiced outside on our street (it's residential, and he and his younger brother had to dodge the occasional car or Amazon delivery truck). His first day of practice (back in March), he threw it 54'. He worked on his technique and core muscles, and I would help measure his progress every couple of weeks. When he took his CFA in October, he had improved to a best = 82'. When he finally threw it inside a gym for his CFA, he told me he was amazed how much better the ball travelled due to no wind, etc.

My observation is that a lot of that improvement was based upon improvement of his technique. He throws the javelin in HS and he said that, although the throwing motion is completely different than the javelin, he made very slight and minor adjustments to maximize the distance of the BB throw.

Also, don't overdo it, he would NEVER throw more than 10-12 practice throws a day and would always rest his arm if it ever felt sore. Don't want to risk an injury or something that would mess you up on the day of CFA.

 

[DrMom]

You need to buy a basketball or borrow one from school. Watch the videos and practice every day--do 4-6 throws a day.
Does your school have a gym? Go in there and kneel on a towel and use the form you learn in the video. Otherwise, go in the backyard.
Sit ups are a daily event.

You should be fine by mid December. Plenty of time.

 

[4Wheeler]

This website was very helpful for my son, as it gives suggestions for different exercises to strengthen and improve:

How to Pass the Service Academy CFA | Military.com

www.military.com

He practiced in our front yard and neighborhood. He had his brother hold his feet to practice sit-ups or tucked his toes under the couch in our living room. He used a yoga mat to kneel in the yard for the basketball throw. This was a super useful video for the BB throw to understand technique:

We happen to have a yard measuring wheel so he was able to mark out distances in the yard with cones/sneakers so he could gauge how he was doing. We have one of those removable pull-up bars that goes through a doorway to practice those. He also ran the hills in our neighborhood. Think of it like Rocky Balboa: when you train outside, etc. then do the test indoors and on a track, it'll hopefully be a whole lot easier!

 

[ktong8]

You can practice the BB throw anywhere. My son practiced outside on our street (it's residential, and he and his younger brother had to dodge the occasional car or Amazon delivery truck). His first day of practice (back in March), he threw it 54'. He worked on his technique and core muscles, and I would help measure his progress every couple of weeks. When he took his CFA in October, he had improved to a best = 82'. When he finally threw it inside a gym for his CFA, he told me he was amazed how much better the ball travelled due to no wind, etc.

My observation is that a lot of that improvement was based upon improvement of his technique. He throws the javelin in HS and he said that, although the throwing motion is completely different than the javelin, he made very slight and minor adjustments to maximize the distance of the BB throw.

Also, don't overdo it, he would NEVER throw more than 10-12 practice throws a day and would always rest his arm if it ever felt sore. Don't want to risk an injury or something that would mess you up on the day of CFA.

Hmm, maybe I'll try that out. My main concern is accidentally throwing the basketball into my neighbor's car or having to run for the ball after throwing it (our street's relatively short and it's connected to a busy road. I'll probably practice on the grass fields at a local park whenever I get the chance.

 

[ktong8]

You need to buy a basketball or borrow one from school. Watch the videos and practice every day--do 4-6 throws a day.
Does your school have a gym? Go in there and kneel on a towel and use the form you learn in the video. Otherwise, go in the backyard.
Sit ups are a daily event.

You should be fine by mid December. Plenty of time.

I have a really old basketball that should work. My school does have a gym, but it's usually either closed or taken up for sports during our free times. It's also extremely crowded during open gym with people playing basketball, volleyball, or soccer, so there's not really any room for me to measure my basketball throw distance or to even do the throw (in case I hit someone in the head). I'll probably just practice on the grass at a local park.

This website was very helpful for my son, as it gives suggestions for different exercises to strengthen and improve:

How to Pass the Service Academy CFA | Military.com

www.military.com

He practiced in our front yard and neighborhood. He had his brother hold his feet to practice sit-ups or tucked his toes under the couch in our living room. He used a yoga mat to kneel in the yard for the basketball throw. This was a super useful video for the BB throw to understand technique:

We happen to have a yard measuring wheel so he was able to mark out distances in the yard with cones/sneakers so he could gauge how he was doing. We have one of those removable pull-up bars that goes through a doorway to practice those. He also ran the hills in our neighborhood. Think of it like Rocky Balboa: when you train outside, etc. then do the test indoors and on a track, it'll hopefully be a whole lot easier!

Thank you so much for the share! I'll keep working on my sit-ups and hopefully I can see some improvement soon.

 

[Heatherg21]

Absolutely you can do both of those activities outside of a gym. We used marker paint (construction type in a spray paint can) and sprayed our driveway with 60, 65, 70, 75 (etc) marks, then he used a beach towel and a basketball and practiced 5-8 throws every few days. I was the retriever.

As far as the shuttle run, he was practicing in the gym. Coach observed the slippery shoe issue and took him outside. We measured out the distance on the concrete and he practiced and then tested there. Much better traction and scores.
You just need a basketball, tape measure, beach towel and some stretching ahead of time.
Good luck!

 

[kinnem]

Try the BB throw in the center field of a track, or at a park .