In order to pass the police physical fitness, test an individual has to be prepared both mentally & physically. The physical test varies from department to department but the sole purpose of all the test remains the same. They are testing your limits of body strength and agility. With the physical testing, the police department was also working with mental determination and strategy to complete all the given tasks.
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In this comprehensive guide about how to prepare for the Police Physical fitness Test, we are presenting some working tips which definitely helps you to increase your physical strength and agility.
Running Segment Improvement Tips
One of the most important and adopted challenges the candidate’s face during physical fitness test is the successful completion of 1.5 miles run in different time durations. Few departments give only 9 mins and other gives up to 15 minutes. In order to finish this task well, you should aim to complete the running lapsed in around 9:45 or less (for men) while on the other hand women should be finished around in 12:30 minutes. Once you accomplished the task in the above-mentioned time period you will definitely find yourself among the topper of the class.
In order to achieve the goals, you must train yourself in advance. Start running with short distances and start working to accomplish more than 1.5 miles. By increasing the distance, you will find your cardiovascular system stronger & you can easily run faster without facing any muscle fatigue.
Wearing training weight and the mask will definitely increase your lungs capacity and body strength. Moreover, practicing the running test for police physical fitness test, you must try sprints of 300 meters in at least 78 seconds. It will definitely help you to improve your interval & sprint runs.
Improve your Body Strength with Push-Ups
The second most important and difficult task in the physical test for police fitness is push-ups. Most of the candidate feel overconfident when it comes to pushing that’s why never give it a try. The number of push-ups also vary with the department to department. Some departments want you to perform 20 pushups and other up to 25 repetitions.
Push-ups ultimately help the candidate to increase body strength. Repeat the exercise again & again until you face your final test.
Training for Sit-Ups
Sit-ups are the last but not least portion of a fitness test for police physical fitness test. The sole purpose of doing sit-ups is to measure the strength of abdominal muscles. The number & duration of sit-ups test vary from department to department & gender but generally, the test calls for as many sit the candidate can do in one minute.
Other Physical Exercises for Preparing Police Physical Fitness Test
Here are some of the other challenges you could face during the physical fitness test
- Ditch Crossing.
- Jump Squats for the explosive movements.
- Jumping on & off the box.
- Bench Squats.
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