How to Prepare for the Police Physical Agility Test

5 Steps to Crush the Police Physical Agility Test

The police physical agility test is a critical part of the hiring process, designed to measure your strength, endurance, and overall fitness. Whether it’s an obstacle course, sprinting, or a strength test, this step ensures you’re ready for the physical demands of law enforcement. Here’s how to prepare effectively and perform at your best.

1. Understand the Requirements of the Test

Every department’s agility test is different, but most include activities like running, climbing, dragging weights, or navigating obstacles. Understanding the specific exercises you’ll face will help you target your training.

Tip: Check the department’s website or speak to a recruiter to learn the exact requirements. Many provide test outlines or sample videos to guide you.

2. Build Functional Strength

Police work involves real-world physical tasks, such as lifting, pushing, or dragging. Incorporating strength training that mimics these movements into your routine will prepare your body for the demands of the test.

Tip: Focus on compound exercises like squats, deadlifts, and push-ups. Add resistance training for tasks like dragging weights or pulling yourself up.

3. Improve Your Cardiovascular Endurance

Many agility tests include timed runs or obstacle courses. Building your stamina will ensure you can complete these challenges without losing energy.

Tip: Incorporate interval training into your cardio workouts, alternating between high-intensity bursts and steady-paced recovery periods.

4. Practice Specific Skills

If the test includes activities like vaulting over barriers, crawling, or dragging weights, practice these specific skills to build familiarity and confidence.

Tip: Set up a DIY obstacle course or find a local training facility that mimics the test’s activities. Practice until these movements feel natural.

5. Prioritize Recovery and Nutrition

Training hard is important, but recovery is just as critical. Proper rest and a balanced diet will help your body repair and grow stronger between workouts.

Tip: Stay hydrated, eat nutrient-dense meals, and get 7–8 hours of sleep each night. Recovery ensures you’re ready for consistent performance.

The police physical agility test may seem daunting, but with preparation and determination, you can crush it. By focusing on strength, endurance, and recovery, you’ll prove you have what it takes to handle the demands of law enforcement.

For more tips on succeeding in police recruitment, visit www.armoganct.com.

Best,
Barbara
Armogan Training Team