ACFT Standards

Tests lower body strength by lifting the maximum weight possible three times.

Measured in pounds (lbs). Minimum passing score (60 points) ranges from 140-160 lbs depending on gender and age group.

• Focus on proper form with a flat back and tight core
• Train with progressive overload, gradually increasing weight
• Include accessory exercises like squats and lunges
• Practice the hex bar deadlift specifically

Measures explosive power by throwing a 10-pound medicine ball backward over the head.

Measured in meters (m). Minimum passing score (60 points) ranges from 4.5-6.5 meters depending on gender and age group.

• Practice proper hip extension and follow-through
• Incorporate plyometric exercises like jump squats
• Train with medicine ball throws regularly
• Focus on total body coordination and timing

Tests upper body endurance by performing as many hand-release push-ups as possible in 2 minutes.

Counted in repetitions. Minimum passing score (60 points) ranges from 10-30 repetitions depending on gender and age group.

• Build push-up volume gradually with proper form
• Strengthen core and shoulders with planks and presses
• Practice the specific hand-release technique
• Work on push-up endurance with timed sets

Tests agility, anaerobic power, and muscular endurance through a 5x50m shuttle run with various tasks.

Measured in minutes:seconds. Minimum passing score (60 points) ranges from 1:33-3:00 minutes depending on gender and age group.

• Practice the specific movement patterns of each phase
• Train for both speed and muscular endurance
• Include interval training in your workouts
• Focus on quick transitions between elements

Tests core endurance by holding a proper plank position for as long as possible.

Measured in minutes:seconds. Minimum passing score (60 points) ranges from 1:20-2:09 minutes depending on gender and age group.

• Practice proper plank form with a straight body line
• Build core endurance with varied plank exercises
• Strengthen supporting muscles with additional core work
• Practice timed holds, gradually increasing duration

Tests aerobic endurance by running 2 miles as quickly as possible.

Measured in minutes:seconds. Minimum passing score (60 points) ranges from 15:00-21:00 minutes depending on gender and age group.

• Build a base of consistent running 3-4 times per week
• Include both long slow runs and interval training
• Practice pacing strategies for the 2-mile distance
• Cross-train with low-impact cardio for recovery