Warm Up

Before taking part in the bleep test you need to warm your body to decrease the risk of injury. The warm up prior to the bleep test is intense and often takes officers not used to regular exercise by surprise. The below is any example of the warm up routine you may be required to take part in. It is split into three sections; a three minute run, agility stretches and mobility dynamic stretches.

 

Increased Effort Run

  • The first minute should be a gentle run to help warm the body. This should be at around 60% effort
  • The second minute should see the gentle run increase fractionally to around 70% effort. Your instructors will expect to see a slight but not huge increase in speed.
  • For the final minute you should push yourself and attempt to run for 60 seconds at a steady pace of 75-80% effort. Do not attempt to turn this into a sprint but make sure you are pushing yourself to around 3/4 of your maximum ability

 

Lateral Shuffle

  • The idea of this exercise is to complete a series of quick sideway (lateral) shuffles. You should complete 10 double-step reps per direction. One rep is equal to two steps.
  • Stand with your feet hip width apart and knees slightly bent. Attempt to maintain an athletic ready position.
  • As you begin to shuffle sideways in your chosen direction shift your weight from the foot leaving the ground to the foot still on the ground. Throughout the movement your toes should face forward and feet should remain parallel with your body.
  • Continue to plant and load the lateral leg whilst driving off the loaded leg in your chosen direction.

 

Sagital Shuffle

  • The purpose of this exercise is to stretch your xxx. You should complete 10 reps, swap legs and then complete another 10 reps.
  • Start by standing up straight with your feet hip-width apart and flat on the ground.
  • Take two steps to the front and plant the front leg moved on the second step. With an upright posture lean your body forward and flex your knee so the majority of your body weight is on your front leg.
  • Hold for a few seconds and then drive backwards off the loaded leg maintaining an upright posture. Take two steps back driving your heel to the floor on each backward step.

 

Jump and Reach

  • This is a good all round exercise that helps stretch your butt, hips and legs. You should complete a total of 14 reps split over two sets.
  • Start with your feet shoulder width apart and drop your hips back and down so there is a 90 degree angle at the knee between your lower and upper leg. With legs bent bend forward at the hips keeping your head facing forward. It is okay to position your arms in what ever position offers the greatest degree of balance.
  • Once you’ve adopted this position extend your arms behind you in preparation for the jump. To perform the jump extend your legs, rapidly bring your arms forward and up and jump off the floor.
  • Attempt to land softly and quietly on the mid foot rolling into the heel. To avoid injury allow your knees to bend to absorb the impact of the landing.

 

Arm Swings

  • The idea of this exercise is to stretch your arms and shoulders by retracting and extending your arms. You should complete 20 reps split over two sets.
  • Stand upright with your feet shoulder width apart and knees slightly bent. Position your arms so that they are stretched horizontally to the side.
  • To complete the movement retract your arms and cross them in front of your body. Once your arms are in front of your torso reset and move them back out horizontally to the side.

 

Lunge

  • The purpose of this exercise is to stretch your xxx whilst performing a lunge. You should complete 10 reps per leg.
  • Start by standing up straight with your feet hip-width apart and flat on the ground. Your arms should either be straight out in front of you or by your side.
  • Take a big step forward with your chosen leg and place your front foot on the ground heel first. Lean your body forward so that about 70% of your weight is on your front foot. Keep your back and upper body straight and hold this position.
  • Lower your body until your knee is at a 90 degree angle. Whilst keeping your upper body and back straight continue to move your body forward until your upper leg is parallel to the floor.
  • Push yourself upwards with your foot and return your body to the position you started in.

 

Air Squat

  • The purpose of this exercise is to stretch your xxx. You should complete 14 reps in total split over two sets.
  • Stand with your arms either crossed across your body or straight out in front of you. Your back should be in a neutral position with your chest lifted and head up.
  • Flex at the ankle and bend your knees pushing your butt and hips out and down like you are going to sit on a chair. You should allow your knees to move forward over your toes. Hold this position and then reset back to the position you started in.