Learn How to Become a Police Officer

Becoming a police officer

Police Physical Agility Training & Recommendations

Every police department has their own set of physical training requirements that must be met by potential recruits. The bad news is that if you do not pass all of the elements administered during testing, you fail the whole physical. The good news is that most people have the potential to pass this test and it is used to measure ones agility & endurance, rather than brute strength. The cost for attending a physical agility test will depend on the department to which you are applying. Smaller departments typically administer the test for free, whereas larger departments may require you to pay around $100 to be tested by a 3rd party. The important thing to consider doing before taking one of the police physical tests is finding out what exactly you will be tested on, and then make sure you can do everything beforehand. A good rule of thumb is to start training 2-3 months before you take the actual test so you can be sure to excel in all of the areas in which you will be tested. Another piece of advice is to work on these exercises with a partner or friend, preferably someone that is passionate about physical fitness.

How to Start Preparing:

  • Run a few miles 2-3 times each week and time yourself; aim to improve each time
  • Practice sprinting a distance between 400-500 yards (about a 1/4 mile)
  • Be able to run 2 miles with at least an average time of 8 minutes per mile
  • Lift weights. Make sure you can bench your own weight and properly work out your main muscle groups
  • Be able to do at least 25 pushups/35 sit ups in under a minute
  • Practice some of your agility training (jumping, running bleachers, climbing fences) with a weighted vest
  • Hire a personal trainer in order to ensure maximum performance
  • Practice climbing over an 8-10 ft. wall and fence
  • Be able to drag or carry a 150 lb. body a short distance (around 10 yards)
  • Join a sports team to increase endurance [Basketball, soccer, & tennis are good ones]
  • Don't forget proper stretching techniques and warm ups before fully exerting yourself!

Standard Police Agility Test Guidelines:

  • Complete 30-40 pushups in under a minute using correct form (see below)
  • Complete at least 35 sit-ups in under a minute using correct form (see below)
  • Be able to run 1.5 miles in less than 14 minutes
  • Be able to sprint a quarter mile in less than 90 seconds
  • Be able to climb an 8 foot wall, followed by a 20 yard sprint, all in under 12 seconds
  • Be able to climb an 8 foot fence, followed by a 20 yard sprint, all in under 12 seconds
  • Be able to drag a 150+ pound body 10 yards in less than 10 seconds
  • Complete a 50 yard obstacle course involving sprinting, jumping, and cornering in under 30 seconds