Hello. The title says it all. I took the CFA today and failed it, I assume, because they sent me an email saying they want me to retake it in 30 days. I’m not sure what to do, because they don’t give minimums. My run was bad, but all my other scores were decent, or so I thought. Do they offer retakes to everyone? How do I know if I’m close? 30 days isn’t a lot of time. Any advice regarding the CFA would be helpful. I’m not an athlete, and this is the weakest part of my application. Also, I’m applying to all service academies- should I submit my scores now or wait until my retest? My ALO submitted to USNA, but apparently I’m the one who submits for USMA. Thanks.
My scores are below
Basketball throw- 33 feet
Chin hang- 31 seconds
Shuttle run- 11.2 seconds
Sit-ups: 88
Push-ups: 22
Mile run: 10:10
This is great that you are getting a second chance for your CFA with AF. With a month you should be able to improve. You can do this!
Now for my two cents. This is my opinion so it doesn't really mean anything.
Your basketball throw while below the average should be passing. My daughter had similiar/same score. Watch youtube video for this
.
Your flexed arm hang is average to above depending on which chart you look at. Keep practicing both the flex arm hang and pull ups. One pull up is worth more than the best flexed arm hang
.
Your shuttle run is below the average. I have no idea the cutoff on this one. Work on this. If you can. take this inside the gym. You will generally will have a better time on the gym floor than if you take outside on the track, turf, grass, or cement/blacktop. Also how fast the proctor is hitting the stop button can affect you. Stay low. This is more about your turn technique and explosiveness off the line than it is about speed. Watch some youtube videos. Remember foot and hand touch the line together. You don't have to be behind the line.
Your sit ups are above average. You are so close to being able to max this one. Practice daily (am&pm)
Your push ups are quite a bit below average. Practice this daily, multiple sets throughout the day or at least am&pm.
Your mile time is well below the average. Run! Run daily or at least every other day. See the track/cross country team coach ASAP. Tell them you need to improve your mile time in short period of time, your current mile time, and where you want to be. They should be able to come up with a routine for you. If not, try to run at least daily or every other day. Wear properly fitted running shoes. You should not experience any leg, foot, ankle, hip, or back pain while running. Run sprints at least twice a week or sprints once a week and a fartlek run for the other sprint workout in place of a regular run. Your sprints should be at a much faster pace than you normally run. You don't have to run a lot of miles. Get at least 1-3 miles a day. Pick a pace you can keep for the distance you are running. Training runs should be slower than your timed mile run. As you run more and improve your overall cardiovascular fitness you should be able to increase your training pace. Once a week run a longer run (5-7 miles at slow pace). Get out there and run.
You can do this!
Keep practicing all events. Once a week run a practice CFA even if it is just you timing each event with proper time spacing to see how you are doing. Really
focus on your weakest areas the most: run, pushups, and shuttle.
Stay focused. Use positive affirmations first thing when you get up in the morning and right before you fall asleep. On a piece of paper write out your goal scores and tape to the bathroom mirror so you can see them every day.
You can do this! Fight for what you want. Make the most of this opportunity for a retake. If you haven't submitted your CFA to USMA yet wait until your scores are better unless you have a deadline to meet for them. Like USAFA, if they fail you, they decide whether to offer you a retake or not. If you haven't submitted to USNA yet wait until your scores are better. Remember USNA will allow you to retake as many times as you want. When you do plan your retake be sure to take a day or two of rest from workouts/hard activity right before the CFA. You want to be fresh so you can do your best.
Good luck! You can do this!
