If you want to be accepted into police training, you will have to pass a rigorous selection procedure. That should not come as a surprise. After all, it is an important job with many responsibilities. The selection procedure of the police training program in the Netherlands is as follows:
- The application;
- Intake interview;
- Selection component A: language test, intelligence test, fitness test;
- Selection component B: session with psychologist, role-playing game;
- Medical examination;
In this article: Lowering of Requirements Professionally Fit Test by Dutch Police Union (May 2019)
What does the police test consist of?
For many of the items listed above preparing is difficult and are simply things you have to go through. Think of the medical examination and the intake interview. However, the fitness test is a component you definitely can prepare for! This article goes into more detail about what will be asked of you during the police training fitness test.
The fitness test is a component you can definitely prepare for
The police training fitness test is often abbreviated as FVT. This stands for “Fysieke Vaardigheden Toets,” or physical skills test. As the name suggests, the test looks at the physical skills that you would need to properly carry your tasks as a police officer. Physical skills that are part of the test are:
- Sprinting
- Pushing & pulling
- Jumping & landing
- Ducking
- Lifting & moving
- Twisting & turning
As part of the fitness test, you will run five laps of a course as fast as you can. In order to be able to complete this course, it is important that you:
- Have good endurance
- Can twist and turn quickly
- Have good overall bodily strength
- Can maintain your tempo over a longer period
When will I have passed the police fitness test?
Something that stands out is that people who played sports games such as handball, football, or tennis often have less trouble with the test than people who only work out at a gym, for instance. That is because game sports often involve a combination of interval and endurance training. Which is exactly what you need for the police fitness test!
The fitness test has the following time requirements for completing the five laps of the course:
Men
| Age | Time |
|---|---|
| < 19 years old | 3:07 minutes |
| 19 – 24 years old | 3:08 minutes |
| 25 – 29 years old | 3:10 minutes |
| 30 – 34 years old | 3:13 minutes |
| 35 – 39 years old | 3:19 minutes |
| 40 – 44 years old | 3:24 minutes |
| 45 – 49 years old | 3:30 minutes |
| 50 – 54 years old | 3:38 minutes |
| 55 – 59 years old | 3:53 minutes |
| 60 – 64 years old | 4:00 minutes |
Women
| Age | Time |
|---|---|
| < 19 years old | 3:43 minutes |
| 19 – 24 years old | 3:45 minutes |
| 25 – 29 years old | 3:46 minutes |
| 30 – 34 years old | 3:52 minutes |
| 35 – 39 years old | 4:00 minutes |
| 40 – 44 years old | 4:07 minutes |
| 45 – 49 years old | 4:13 minutes |
| 50 – 54 years old | 4:25 minutes |
| 55 – 59 years old | 4:40 minutes |
| 60 – 64 years old | 4:50 minutes |
How do I train for the police fitness test?
It is important that you are not just very strong or very fast, but a combination of the two. Try to train this when you prepare. Below you can find a number of detailed examples of police workouts. Naturally the amount of repetitions, sets, and the speed to use differs per individual. These examples are meant to help you get started.
Police workout example 1: endurance & speed
- 10-minute warm-up run;
- 10 x 15 seconds speed up (90% of your maximum speed) / 30 seconds of easy running;
- 10-minute cool-down jog.
Police workout example 2: endurance & speed
- 10-minute warm-up run;
- 5 x 30 seconds speed up (80% of your maximum speed) / 1 minute of easy running;
- 10-minute cool-down jog.
Police workout example 3: agility & speed
- Warm-up: 5-minute jog, 20x knee lifts, 20x heel to buttock, 20x side to side suffles;
- Stand in the middle so you can move 10 meters to your left and 10 meters to your right. Move as from curb to curb as often as possible in 45 sec. Then rest for 45 sec. Do this five times;
- 5-minute cool-down jog;
Police workout example 4: agility & speed
- Warm-up: 5-minute jog, 20x knee lifts, 20x heel to buttock, 20x cross-step;
- Stand in the middle so you can move 10 meters forward and 10 meters to backward. Move as from curb to curb as often as possible in 45 sec. Then rest for 45 sec. Do this five times;
- 5-minute cool-down jog.
Police workout example 5: strength & stamina
- Create a course of five exercises and run it three times. After each lap, you take a 2-minute break.
- 10 push-ups
- 20 sit-ups
- 30 sec. of jump rope
- 30 mountain climbers
- 45 seconds of planking
Police workout example 6: strength & stamina
- Try to get the number of repetitions for the exercises below. You determine the number of sets and how much you rest!
- 30 push-ups
- 60 sit-ups
- 3 minutes plank
- 2 minutes side plank
- 50 squats
What does the medical examination for the police fitness test entail?
In addition to the items above regarding the police training fitness test and how to train for it, the points below are also important to consider before you apply. During the medical examination you will be checked for any physical conditions that might hamper a career as a police officer. We therefore suggest you consider the points below carefully:
- You have good eyesight and can see clearly at a distance*;
- Your eyes can see and distinguish colors;
- You have good hearing;
- You have no disabilities to your limbs;
- You are in good physical shape;
- You have not suffered from recurring back issues in the past five years;
- Your heart and lungs are healthy, and you have no history of related illnesses;
- You do not suffer from a fear of heights;
- You are not addicted to alcohol and/or drugs;
- You are psychologically healthy;
- You do not suffer from a loss of concentration;
- You do not take medication that may alter consciousness or impair judgement;
- You do not suffer from dizzy spells, fainting spells, or balance problems.
*Without glasses or contacts, you have to be able to see 0.25 with each of your eyes.
The Professionally Fit Test (PF test)
In addition to the FVT test, the Dutch police added a new test to the existing battery of tests in 2016. The so-called Professionally Fit Test. This test consist out of 500 meters of rowing and 1,600 meters of running. In addition, all participants have to perform a number of squats, push-ups, sit-ups, burpees, and pull-ups. In recent years, this test has raised some controversy as particularly the burpees component carries a high risk of injury. Especially when a person is tired, it is likely that the exercise is not performed correctly, which can have consequences. An app was developed for this test that is available in the app store.
Lowering of Requirements Professionally Fit Test by Dutch Police Union (May 2019)
After ongoing complaints, the police union recently decided to change the fitness test. In the future, the subject’s weight, gender, and age will be taken into consideration for the rowing component. In addition, participants can now choose whether they want to do the 1,600-meter run on the treadmill or outside. The sit-ups have also been standardized, and the union will try to use more instruments in the future to make the test results as objective as possible.