APD Main Page  
Chief's Message
Vision, Values & Goals
Contact Us
Maps & Directions
Traffic Information
Aviation Unit
News & Updates
Facebook Twitter YouTube Nixle
Volunteer at APD
Clergy and Police
Crime Prevention
Cash For Crooks
Citizens on Patrol
Citizens Police Academy
Community Watch
Explorer Program
National Night Out
Safe Residence Initiative
Terrorism Awareness
Alarm Permits
Amber Plan
Crime Statistics
Financial Crimes/ID Theft
Eye On Traffic
Gang Unit
Internal Affairs
Jail Inmate List
K9 Unit
Most Wanted
911: How It Works
911: Responding to
Open Records Request
Public Reports
Prostitution Arrests
Reports By Phone
School Officers
Sex Offenders
Victim Services
Training Center
Open Classes
Contact Academy
ADA Notice
  Ott Cribbs
Public Safety Center

620 W Division St
P.O. Box 1065
Arlington, TX 76004-1065

Phone: 817-459-5700

arrow Arlington Police Foundation
arrow ID Safety
arrow United Way (Tarrant County 211)
arrow The Parenting Center
arrow Santa Fe Adolescent Services

Suggested Physical Conditioning Exercises

  • Overall strength and endurance are important.

  • Begin with a 10-minute warm up on a treadmill, stationary bicycle, etc.

  • Stretch both the upper and lower body before and after exercise.
  1. Leg Endurance and Strengthening

Squats, Leg Presses, Lunges, Wall Sits

  • In the beginning, do 3-4 sets of 12-15 repetitions for muscle endurance.

    To build strength, increase weight and do 3-4 sets of 8-10 repetitions.
  • Always begin each new exercise with a warm-up set.

NOTE: While doing squats, do not go below 90 degrees of knee bend and keep your back straight while rising. Don't bend forward forward at the waist. Move up and down as if sitting down in/rising from a chair. Keep knees in alignment behind your toes.

Leg Extensions (Quadriceps) and Leg Curls (Hamstrings)

  • 3-4 sets of 12-15 repetitions for endurance.

  • 3-4 sets of 8-10 repetitions for strength.

For leg extensions, avoid locking your knees. Stop 5-10 degrees short of terminal extension.

  1. Upper Body Strength (Chest, Triceps, Biceps, Back, Shoulders)

Do 4 sets of 10 repetitions of each of the following:

  • Flat bench press
  • Shoulder press
  • Dips (or pushups)
  • Lat pulldowns (or pullups)
  • Barbell curls
  1. The Importance of Stretching

Stretch before and after exercising. If you don't stretch, you're setting yourself up for muscle damage.

Perform these stretches 3-5 times and hold between 10-30 seconds:

  • Hamstring stretch
  • Quad stretch
  • Low back stretch (trunk rotation, single knee to chest)
  • Runners stretch for hip flexors
  • Bicep stretch (hand on door and turn away from it)
  • Tricep stretch (hand behind head)
  • Shoulder circles
  • Crunches with knees bent for abdominal strengthening
  1. Exercising for Specific Agility Test Elements:

For the 6-foot wall climb, it is imperative that you have good upper body (especially tricep) strength. Tricep extensions, seated dips and push ups are excellent for this purpose

For the quarter-mile run/stairs, a good training strategy is to alternate between treadmill and stairmaster: 5 minutes at a run on the treadmill, followed by the stairmaster. Alternate the routine 8-10 times each to build endurance and strength. (Remember, while this test element may appear easy, it is performed at the end of the testing period, when muscles are fatigued. Endurance training for this element is important.)

For the dummy drag, practice squats that emphasize using legs and not back muscles to do the work.

Click here to read a detailed description of the physical agility test's five events.
Click here to read suggested physical conditioning exercises to prepare for the agility test.
Click here to return to the Recruiting main page.
  Copyright © 2012 City of Arlington, TX. All rights reserved. Contact Us | Disclaimer | Supported Browsers