Candidate Fitness Assessment B-Ball Throw

From www.military.co... Video Fitness Clinic with Stew Smith - Don't Fail the CFA Basketball Throw - Check this video out along with the program:
www.stewsmithf...
Many teens seeking to serve in officer training programs such as the service academies will be required to take and perform well on the Candidate Fitness Assessment. This test has several events and a few are not your typical PT testing events. The CFA consists of the following exercises and maximum standards (According to US Naval Academy CFA Instructions - www.usna.edu/A...
-Ball Throw
-Pull-Ups
-Shuttle Run
-Crunches
-Push-Ups
-1-Mile
The pushups and pullups, you have to keep practicing all the other Yes, the pushups can be affected by previously run exercises, especially two-minute tests and sprints. The pullups however are essentially the first tough exercise of the test. You need to get good at them, but also the following events afterward. Here is a complete breakdown for you with references and links on more information to read on testing event specifics.
Basketball Throw - This is, by far, one of those exercises that many people including myself have asked, “Why?” When I was stationed at the Naval Academy Physical Education Department as an instructor, one of the creators of that test, Coach Ed Peery answered my question. “It measures athletic potential.” Hearing that from a coach who had been at the Naval Academy for nearly 40 years was like hearing Yoda say it and I have questioned it no more. So you need to practice it and build shoulder strength by doing pullups, pushups, dips, overhead presses, lightweight shoulder workouts, and throwing. Those who do best on this test are throwing athletes (quarterbacks, pitchers, water-polo players, etc). So practice a few times every day and work on your technique.
Pullups - Practice More Pullups! But also getting your arms used to pulling your bodyweight. Hanging from the bar, doing negative pullups, jumping pullups, and building your muscle endurance to handle more pulling is the key. See First Pullup Method • Pullups: Going From Ze... that -
Secondary exercises are rowing machines, dumbbell rows, pulldowns, and bicep curls.
Shuttle Run - The 120 ft shuttle run is over just about as quick as it started. The goal here is to run 10 yards (30 ft) four times as quickly as you can. Work on your starts by doing squats and jumps in your workout. And work on your technique of changing direction every 10 yards. Review short shuttle runs and notice how they pivot and get into a 3 point stance every change of direction to enhance their starts every 10 yards. Even though this is only a 7-9 seconds test on average, it has the capability of consuming a lot of energy when done twice.
Crunches - A two-minute test of crunches is challenging and requires some practice if you want to come near the maximum effort. Out of all the events, this is one where a little practice pays huge dividends as you can improve quickly with goal pace practicing.
Push-Ups - Pushups requires practice. Personally, I like to mix pullups, pushups, and crunches into a single workout such as the PT Pyramid, Super Set or Max Rep Set workout options. You can do any or all of them each week, but it is recommended to do these exercises every other day for 3 times a week to see the best results. You cannot do them once a week or less and expect to see your muscle stamina improve.
1-Mile Run - This is considered a sprint - not a jog. To get anywhere near the maximum scores requires you to put out hard and learn the pace. One way to do that is to master a goal pace on ¼ and ½ mile intervals. For instance, if you want to run a 6- minute mile, do 1:30 quarter miles and 3 minute half miles. See more about Training for Timed Runs.
More info can be found at www.StewSmithFi....

[@mihnic0504]

My son is taking the test and he can do everything except this. We came up with a similar strategy but found out you can’t fall forward. This may help.

[@stewsmith8881]

True - you cannot fall forward

[@Ballzy_Filmz]

So I'm a high school freshman and I tried the CFA and I did really freaking good. My 1st throw was 60ft, 2nd throw was 62 ft, 3rd throw was 71ft. I did 10 pull-ups. 1st shuttle run was 8.0, 2nd was 7.14. Crunches I only did 52, push-ups I only did 45. And my mile time was 7:24. If you can give me any tips on the CFA, please do. At the end of the CFA, I had 4 minutes remaining

[@TheKilla769]

dude definitely take more rest time, it will help you for sure in the long run especially for pushups man. I don't know what it is but my pushup max declines by 6-8 reps when doing the CFA compared to a regular pushup max because the other exercises wear you out even if it isnt the primary muscle group being used. TAKE ADVANTAGE OF THE REST TIME, I have taken so many assessments from the CFA to the PFA for ROTC, and its not about the events themselves, but its about how you strategize to maximize your score. Do what is required from yourself and maximize your potential, don't try to be picture perfect if the end result is the same as if you were to give regular effort. At the end of the day, the numbers are what matter, so be your best and kick this CFA in the ass

[@PrestonBozeman]

No offense but those numbers aren’t “really freaking good”

[@Ballzy_Filmz]

@@PrestonBozeman Thanks for the feedback, tried the CFA again and my numbers are far better, 1 year of constant training really does help! My first throw was 89 second 86 third 90. Did 26 pull ups, 103 push-ups, and 89 sit-ups, mile time was 6:34, and on the shuttle runs the first one I got 7.1 and the second I got 6.4. So thanks again for the feedback even though no one bothered to ask if they were good numbers or not.

[@PrestonBozeman]

@@Ballzy_Filmz that’s actually really good!

[@vclxp9340]

@@Ballzy_Filmz what was your routine to improve your scores ?

[@ryan-mj6ts]

this was the easiest for me with shuttle run being a close second and pullups third. first throw was 75 ft and worked my way to like 85 ft. hardest has to be mile run and pushups.

[@StewSmith182]

Nice - are a throwing athlete?

[@ryan-mj6ts]

@@StewSmith182 I actually wasn’t athletic at all! No prior sports experience although I did lift dumbbells here and there.

[@StewSmith182]

@@ryan-mj6ts That is really good. This test measures athletic potential

[@ryan-mj6ts]

@@StewSmith182 Thanks! I’m 1-2 months in my training and I’m really satisfied with my progress so far. I got my mile time from 10:00 to 7:30 so far. Pushup and pullup numbers are stagnant though.

[@somedude8044]

Basketball is a determining factor, maxed out portions of the test but got a low basketball throw score, and i was told failed the bb portion and had to do it agian

[@CometsPath]

what was your distance if I may ask?

[@somedude8044]

@@CometsPath first time 48 ... I heard 50 was the failing on some forums. Second time i got 72 and passed the CFA. Currently waiting on dodmerb results

[@CometsPath]

@@somedude8044 Thank you for the reply! I am currently enlisted applying through the lead program and I'm too close for comfort on that 50 as I am about 54. Good luck to you!

[@somedude8044]

good luck to you too!

[@CometsPath]

@@somedude8044 how soon will the let me know if i passed or failed? My scores were just entered and it says received and processed by USAFA.

[@davidturov5947]

Does throwing punches transfer over to the throw? I believe a powerful puncher has that same rotational explosiveness similar to that throw

[@StewSmith182]

I think you would still need to practice throwing like everyone else BUT your shoulders will be stronger than the average athlete for sure. And your ability to make power from the hips will be as advanced too.

[@antoinnelamah6949]

YOU ARE THE GREATEST

[@heatherlory99]

I’m a female water polo and hopefully that will help me with the basketball throw

[@ksu32769]

I just had shoulder surgery 6 weeks ago. Going to be awhile before I can do this.

[@StewSmith182]

good luck with your rehab - listed to the physical therapist.

[@lorddaikonofsadala44]

Everytime I throw the ball, my technique is off and it ends up rolling out of my hand mid throw and goes either right or left and loses distances

[@StewSmith182]

@@lorddaikonofsadala44 keep practicing. I promise it will get better. And you will find the technique that works for you but remember it’s all physics. 45° angle out of your hand.

[@johnkelly8915]

I believe you can’t lift your knee like that

[@StewSmith182]

Good point. I know you cannot fall forward - I will check on that post throw movement.

[@johnkelly8915]

From the USNA website: “The candidate must: Keep his/her knees parallel to and behind the baseline and on the floor during the event.” I hope that helps!

[@StewSmith182]

@@johnkelly8915 I will chat with admissions to when the event is over. At the throw (ball leaves hands) or when ball hits ground again.

[@jenniferseymour835]

@@StewSmith182 What was the verdict? Can you lift your knee once the ball leaves your hand? Or must you keep the knees down until the ball lands?

[@StewSmith182]

@@jenniferseymour835 If you watched this at regular speed you do not notice that movement. I have never heard this being an issue..

[@LilMOMMAson]

Is it OK for the thrower's knee/leg to come up off the ground like your right leg did in your throw?

[@StewSmith182]

Try to stay on the ground.