How to prepare your Police Physical Abilities Test running segment – Miami Beach
Everything is about knowing your own pace, the common mistake that the majority of people do is that they start the race all out, way too fast and end up not be able to finish strong. Making them thinking that they are not good enough on the distance, but in fact it’s just a simple tactical issue that made them burned out all their energy way too early.
On the other side shorter distances like the 60m or 100m have to be run all out, with full power and explosivity from the start to the finish, but on the other end the 300m and higher distances it’s not the same pattern. Those races are what you called “tactical races” where managing your paces is the key! You have to learn to allocate the right effort at the right moment (e.g go off 85 to 90% for the first 60m then use the speed you just build-up to now, be able to glide for about 40 to 50m then finish the last remaining meters as strong as you can with an high rhythm and cadence). So PACE IT OUT!!!!
The foot strikes the ground below the centre of gravity (which is around the central area of the hips) The strike is slightly on the outside of the foot and from the ball of the foot to the mid-foot. There is then a role across and a dropping of the heel. The leg’s role is supporting and driving.
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As the foot strikes the ground the knee flex and engaged forward. This should not be too excessive, so leg strength must be developed to ensure stability in and around the knee. There is also some movement around the hip girdle. This can be excessive, so strength exercises for the whole region, especially abdominal and lower back, are required. It is very important that this region is kept stable, thus giving a strong platform from which to drive.
As the torso moves ahead of the foot, the drive is initiated and the Achilles and calf are placed under great stress. It is therefore important that stretching and strengthening of this area be incorporated into training. Muscle fibres in the calf respond to a reflex action as they are placed in near full stretch and contract quickly, thus apparently straightening the foot, forcing the athlete to back up higher on their forefoot. (This makes the foot a further lever, often forgotten by many runners). The foot “grips” the ground as the torso moves ahead, forcing the leg into full extension. Once again, strength and flexibility of the hamstrings are important.
Training examples:
SPEED TRAINING:
sprint with a tripod start
- Example 1:
2 to 3 set of 3 to 6 series of 20m and 40m (full speed)
or 2 to 3 (3 to 6 x 20m) + (3 to 6 x 40m) r= 2min30 R= 6min - Example 2:
Gradual acceleration 1 to 2 x ((4 x 50m) + (4 x 80m)) r= 2min30 R= 6min - Example 3:
3-5 x (180-150-120m) 95% pace r=2’ R=3-4min
or 3-5 x (150-120-150m) 95% pace r=2’ R=3-4min - Example 4:
6x200m 90% racing pace the 1st 60m – then relax for 80m ( at the point your don’t gain or lost ground), then finish the last 60m with high cadence and keep your knee high. - Example 5:
6x300m r=1min30 to 3min
* Set recovery= R series recovery = r
ENDURANCE TRAINING:
30 to 40 minutes of FARTLEK:
- Example 1:
10min warm up Drills
Fartlek 24min none stop effort: Repeat 6x (3 minutes her run then 1 minute slow jog, then again 3 min run hard then 1min easy jog. repeat it 6 times
10min cool down jog - Example 2:
10min warm up Drills
Fartlek 10min effort Repeat 3 times – Stride hard for 30 seconds, jog 90 seconds. Repeat with 15 second decreases in recovery jog e.g. 30-90, 30-75, 30-60, 30-45, 30-30, 30-15, 30-15 and 30-10
10min cool down jog - Example 3:
10min warm up
Fartlek 1min fast/1min slow. None stop effort for 20 min
1min effort at 5% faster the your 1.5miles pace then 1min slow jogg .. e.g. 1–1, 1-1, 1-1..
Cool down jog - Example 4:
10min warm up Drills
Fartlek 10min effort Repeat 2 to 3 times – 30 seconds fast and 30 seconds slow. Repeat with 15 second decreases in recovery jog e.g. 30-30, 30-30, 30-30..
10min cool down jog - Example 5:
10min warm up
When the whistle is blown the athletes run hard until the whistle is blown again. Pyramid session of 4 minutes, 3 minutes, 2 minutes, 1 minute, 2 minutes, 3 minutes, 4 minutes with a 60-second jog run recovery between each run.