<p>Last night I received a call from my Regional Director (I pick up the phone and all I hear is "This is LTJG Komanch with the United States Naval Academy" and I almosted passed out), and she seemed very enthusiastic. She said she really wanted me to retake my PT test because I did not pass the one I took in the fall (I'm guessing I screwed up on the mile and basketball throw). I have recently joined the Army ROTC, and have been preparing for our first PT test this Wednesday, so with this on top of it I only have 6 days to prepare. I went to the gym last night and ran a 6:57 mile, did 85 crunches and 65 pushups. </p>
<p>I could REALLY use some advice on increasing my pull-ups (from 8/9 to 12), quickening my shuttle run, and increasing the basketball throw. Keep in mind I only have 6 days; any advice you could give would be AWESOME...It seems as if I've been give a second chance and I definitely DO NOT want to screw it up.</p>
<p>I don't think you should cram yourself exercising if all you have is 6 days. Just keep doing what you're doing to work out and the day before the test, take the day off or at least take it easy. Then, dominate that CFA.</p>
<p>I would suggest you try to max out on the events you're already good in (the pushups and situps) Not too far from the maxes (95 for situps and 75 for pushups) Also, lol don't forget your physics on the basketball throw: 45 degree angles go a long way. Literally.</p>
<p>Your one-mile run, crunches, pushups, and pull-ups look fine.</p>
<p>You probably messed up on the basketball throw. The minimum for men on the old PAE was 44' (women - 24'). What was your score for this event?</p>
<p>When you do the basketball throw, make sure that your rotate your body at the hips and use your whole body when you throw the ball.</p>
<p>For the shuttle run, you can improve your score by making sure that you run in a straight line. Select a painted line on the gym floor, mark the distance, and do the shuttle run on that line. If you are running in circles or bobbing and weaving, your score will be affected.</p>
<p>Remember that the CFA is a pass/fail test. You are being asked to retake the CFA because you failed at least one event.</p>
<p>The scores for your run, crunches and pushups will all pass. I would suggest talking to you high school PhysEd instructor or a coach on techniques to improve your throw and possibly the run. On the pullups, there isn't much you can do in 6 days. </p>
<p>That said, I believe that your CFA isn't due until March 1, so why do you only have 6 days? Although I normally don't recommend waiting until the last minute, you can definitely improve all of your scores with a solid three weeks of work. Remember that any PhysEd teacher as well as your BGO can administer the CFA.</p>
<p>Thus, I would do the following:</p>
<p>(1) contact CGO and see if they'll tell you what portion(s) of the CFA you failed
(2) contact a coach or gym teacher (or, if you have sufficient funds, a personal trainer) and discuss what you can do in the next 3 wks to improve
(3) work like a dog for 3 wks and retake the CFA no later than Feb. 26/27. Give yourself an extra day or two in case you're ill, the coach is ill, etc.</p>
<p>From experience here are a couple of tips for you. </p>
<p>First, for the basketball throw, practice it. Use your entire body and don't just try and throw it with your arm. Lean back with a twisting motion and use your body to gain momentum. Place your knees at a 45 degree angle to your feet, opening them up (knees) rather than touching each other, it gives you a bigger base to throw from. Also, the more accurate you are, the longer your distance, so watch out for those throws that are way off the centerline.</p>
<p>For the shuttle run, I've said it before and I'll say it again, you lose most (all) of your time in the turns. Get away from the turn as quickly as humanly possibly. Pretend you're carrying a grenade and as soon as you place it on the ground when you touch your hand over the line in the turn, get out of Dodge before it goes off. Most folks lose time by loitering, taking in the scenery, complimenting themselves on how nice they must be doing or whatever at the turns. And by all means, run THROUGH the finish line, do NOT slow down when you cross it. To prove this point, I had my sons who took the PAE/CFA run the same distance once in a straight line without any turns. Their time was cut in half, proving it was all in the turns. They proved it to themselves. Try it for yourself and you won't need any more instruction, you'll just do it.</p>
<p>it helped me to place the ball more towards the outside part of my hand (more on my pinky than my thumb) to give the ball better backspin, instead of it slipping off and spinning sideways.</p>
<p>That's easy to resolve. It's called "SureGrip". Spray it on and that ball'll never come loose.</p>
<p>And use a girls' basketball.</p>
<p>Seriously, to avoid the spin ... when you're thowing as you release the ball, turn your downward and away from your body. It should give you some distance and accuracy.</p>
<p>Your friend,
David Robinson</p>
<p>P.S. Good luck! I can't imagine the powers would want a re-test now if you weren't one serious, valued candidate with a lousy mile time and poor toss. Go get 'em. Get your adrenaline pumping. Think quick on the turns, not pretty. Maybe most of all, get your adrenaline pumping with the thought of, "I pass this sucker and I'm IN!" If that doesn't give you the performance of your life, don't know what might. Go get 'em and keep us posted. We're pulling for you.</p>
<p>even though it is very close to the time you are taking the test, the best way to get better at pull-ups is to practice. Doing 5 sets of 5 everyday will help you increase your overall number. as for the shuttle run, make sure that when you stop you whip your head around. This way you are not rounding out your stop, but instead, going in a straight line. Like everyone else pretty much said, get your body into the basketball throw. It will make a difference. good luck.</p>
<p>on the pull-ups..i remember reading somewhere that if you look up when you're doing the pull up, it'll utilize more of your back muscles...which might help you a bit. gluck again!</p>
<p>i received a simialr message except in an email. i pretty much failed the entire thing, except my shuttle run. i've taken it a few times since nass, when i first took it, but usna doesn't have them. i know that i pass all the sections but pullup and mile run. my maxes for those two are 14.7 sec for fah (i'm a girl) and 10:06 for the mile. i know that i can run an 8:45 ish mile but not in the cold. i think me running track (first year) is helping, but we don't do much distance. it seems as though whenever i run the mile, i can get through the first half with at least an 8 min pace, but after that, it sucks. my pace drops and i just can't seems to take big enough steps. then, for some reason, at the last 100 m of it, i full on sprint with everything i have and still finish with a ten min time. i know i can do better becuase i've done it before. i just can't seem to do it on the test.
if anyone has any ideas for the mile and getting one pullup.... well, you may just become my best friend.</p>
<p>the best way to improve in any of the events is just to do them. you should try to get out and run at least 3 miles, 4-5 times a week. as for pullups, since you cant do any right now, work on negative pullups. put a chair under the bar or jump up to get your chin above it and slowly let yourself down.</p>