Sprint-Drag-Carry Calculator

The Sprint-Drag-Carry (SDC) is a demanding event that tests anaerobic capacity, strength, and agility. It consists of five 50-meter shuttles with different activities: sprint, sled drag, lateral shuffle, kettlebell carry, and another sprint.

Execution:

1. Begin in the prone position behind the start line.
2. On the command "Go," stand up and sprint 25 meters to the far line, touch the line with foot and hand, then return to the start line.
3. Grasp the handles of a 90-pound sled and pull it backward to the far line, touch the line with foot, then return to the start line.
4. Perform a lateral shuffle (facing the same direction throughout) to the far line, touch with hand and foot, then shuffle back to the start line.
5. Grasp two 40-pound kettlebells and carry them to the far line, touch with foot, then return to the start line.
6. Sprint 25 meters to the far line, touch with foot and hand, then sprint back through the start line.

Scoring:

Your score is based on the time it takes to complete all five shuttles. Faster times earn higher scores, with the minimum passing time varying by gender and age group. Check the ACFT standards for detailed scoring tables.

Key Exercises:

• Sprint Intervals: Develop speed and anaerobic capacity
• Sled Drags: Build pulling strength and endurance
• Lateral Shuffles: Improve lateral movement efficiency
• Farmer's Carries: Strengthen grip and carrying capacity
• Circuit Training: Build overall work capacity and transition speed
• HIIT Workouts: Develop anaerobic endurance

Training Program:

For a comprehensive training program to improve your Sprint-Drag-Carry performance, visit our Sprint-Drag-Carry Training Guide.

Common Mistakes:

• Poor transition technique between shuttles (wasting time)
• Inefficient sled drag positioning (too upright or too low)
• Improper lateral shuffle technique (crossing feet)
• Grip fatigue during kettlebell carry
• Inadequate pacing strategy (starting too fast)