With concearn to ROTC, JROTC will help you out a bit. As a C/Maj in CAP I would say I had the equal training of a JROTC 4 year grad going into ROTC.
When I got there, I knew the drill, I knew the info, I knew mostly everything. The problem was and still is, they don't care if you know everything. So, what you do is take your knowledge and help people out the best you can.
I was good at drill so I taught my flightmates deill, I knew the knowledge so I started a flight study group. Its those things that they (ROTC) want.