How to Train for Police Agility Testing
Being physically fit can mean the difference between police officer safety and an officer in trouble. Police departments require rigorous physical fitness training for their officers. One aspect of an officer's fitness training includes agility. Having good agility allows you to start, stop and change directions quickly. When involved in dangerous situations, your life may depend on your agility. The key components of agility training include strength, flexibility, speed and endurance.
Instructions
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Find out the requirements of your police department's agility testing. Each department's specifications will vary. You will be better prepared for your agility test if you know the exact times and exercises on which you will be tested.
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Start your training at least six weeks before your test date. Your body will need time to reach its optimum level. Strength, endurance, speed and flexibility improve over time. This will give you ample time to increase your physical abilities before your actual agility test.
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Improve your cardiovascular health through aerobic exercise. Aerobics will improve your heart function and increase oxygen to your muscles. Walking, jogging, swimming, bike riding and stair climbing are good examples of an aerobic workout. Start with 20-minute workouts, three times per week. Increase your workouts by five extra minutes each week, until your workouts are one hour long.
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Enhance your flexibility by performing stretching exercises. Flexibility is an important part of your agility testing. Consider yoga techniques for finding a stretching regime. Use a total stretching workout that stretches all of your body's muscles, rather than focusing on specific muscles. Complete your stretching routine twice a day.
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Increase your speed. Most police officer training includes timed running for 1.5 miles. Run for 30 seconds at your fastest speed, then walk for 30 seconds. Continue this pattern of running and walking for several repetitions. Using a three-mile track is recommended. Perform this sprinting routine three to five times per week.
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Build your upper- and lower-body strength, important factors in performing agility tests proficiently. Upper-body strength is improved with the use of free weights, bench pressing, sit-ups and pull-ups. Lower-body strengthening exercises include squats, lunges, toe raises and stair climbing. Alternate between upper- and lower-body workouts each day. Your muscles need a day of rest, so never exercise the same muscles two days in a row.
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Tips & Warnings
Get a physical examination by your doctor before starting any exercise and training program.
References
Resources
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