The new Basic Training Entry Test for the Army is designed to be a better reflection of the types of tasks that you will use in the Army, testing physical fitness and strength.

The testing consists of 3 separates exercises; the medicine throw ball, the mid-thigh pull and the run.

The medicine throw ball – Sitting on the floor with your back against a wall and your feet together. You’ll throw a 4kg medicine balls as far as you can, holding the ball close to your chest with your fingers pointed vertically and your elbows tucked in. Finishing off the movement by explosively throwing the ball as hard and as fast as you can. You must at least be able to throw the ball 2.90m with some trades requiring 3.10m as a minimum. This is designed to test your upper-limb explosive strength. You can prepare yourself by training; ball throws, front and side planks and press ups.

The mid-thigh pulls – Standing in front of an electronically monitored bar, set to mid-thigh height, you are required to pull the bar upwards as hard as you can for 5 seconds, repeating the exercise twice. The best score out of the two attempts is taken, the minimum pull requirement being 46 units. The test measures your lower-body strength. You can prepare yourself by exercising the following; squats with half raises, lunges, glute bridges and bench/rope pulls.

The run – this final exercise consists of a 2km run to be completed after an 800m warm up jog which is between 6 minutes 30 seconds to 7 minutes. The minimum pass requirement for the run to be completed is 11 minutes and 15 seconds or less. Some trades require a faster time. This exercise measures your aerobic fitness. You can prepare yourself by regularly doing the following; runs of 2km, jump squats, alternative squat thrusts and burpees.

How to Prepare for the New Basic Training Entry Test for the Army

Before you arrive at the Army Assessment Centre, you will need to make sure that you’re prepared for the tests that you’ll take, to give yourself the very best chance of showing us what you’re capable of. You should work on your overall fitness, making sure that you include both cardio and strength training in your workouts.

Download our 100% Army Fit App for workout plans designed by Army PTIs, which will help you take your fitness to the next level.