DES MOINES REGIONAL POLICE ACADEMY COOPER ASSESSMENT PREPARATION GUIDE

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Brice Sherman
6 years ago
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1 DES MOINES REGIONAL POLICE ACADEMY COOPER ASSESSMENT PREPARATION GUIDE The Cooper Assessment uses a battery of tests to identify an individual s ability to perform functions associated with law enforcement duties. While there are several tests that the Cooper Institute uses for assessment, the State of Iowa Law Enforcement Academy uses four: 1 minute push-up; 1 minute sit-up; sit and reach; and 1.5 mile run. The standards for each test are based on age and gender and the minimum requirement for hiring is to meet the 40 th percentile for your specific age and gender. The age groups are broken down by 20-29; 30-39; 40-49; This guide is not intended to be a comprehensive physical training program, but a tool to help you prepare for completion of the Cooper Assessment. The guide is designed around a 4 week preparation to help you prepare for the assessment. The percentages and numbers are going to be based off your specific age and gender for what is required of you to meet the 40 th percentile required for hiring standards. The prep course is designed around a 5/2 rotation with 5 days of training and 2 days of rest. As with any physical training, you should consult a physician before beginning any training, especially if you have not been completing a regular training regime or are just returning to physical training activity. Pre-Training: Range of Motion Drills These drills are designed to help lubricate your joints and allow your body to move through its normal natural ranges of motion. These drills should be accomplished prior to your warm up session and should take about 5-7 minutes 1. Wrist Rotation-10 each way both wrists 2. Arm Circles-10 each way both arms 3. Hip Swivel Kick-10 each leg 4. Lateral Hip Swivel Kick-10 each leg Warm Up: This standard warm-up should be completed before each training session Perform this cycle two times: -10 squats -5 hand release push-ups (lower yourself from the plank position to the ground, release your hands, reengage your hands and push-up) -5 walking lunge steps each leg -10 sit-ups -Perform an in-step stretch

2 Administrative notes for completion of this guide: -The percentages are based off your 40 th percentile requirement for your gender and age -You need to ensure that you stretch after each session: chest, shoulders, hips, lower back, and legs. Tight hips, hamstrings and lower back will make the sit and reach test difficult if you have not trained flexibility in those areas. -Performance of all exercises should be strict at all times to ensure proper execution and range of motion -Push-Ups are performed starting from the plank position, lowering your entire body until your chest touches the ground and then fully raising your body until your arms are locked out. Body should not sag, dip at the hips, or move in a wave motion (porpoise). The entire body movement should be solid and executed appropriately or the repetition will not count during testing -Sit-Ups are performed with the feet secured and fingers locked behind the head. No variations are authorized for the assessment. Elbows must touch the top of the knee, not inside or outside and torso must be lowered until the shoulder blades contact the ground. -Performing proper movements during training will ensure a greater chance for success during the recruitment testing -Commitment to completing this guide will not ensure your success but it will enhance your ability to complete the assessment -It is recommended that you have a partner help complete the Cooper assessment prior to starting this guide and then again after completing the four week guide so that you may track your progress and identify any areas of difficulty -If you struggle to complete the designated percentages, stick to the guide and complete it in order. If you cannot do full push-ups you can do the first week doing push-ups from your knees. You are highly encouraged to do as many repetitions using the correct form and then finish with an assisted version if needed.

3 DAY 1: DAY 2: DAY 3: as fast as possible Rest the same amount of time it takes you to run 400m DAY 4: 1:30 minute rest DAY 5: 1:30 minute rest

4 DAY 6: DAY 7: DAY 8: 2 Rounds Run 800m as fast as possible Rest the same amount of time it takes you to run 800m DAY 9: DAY 10:

5 DAY 11: DAY 12: DAY 13: 3 Rounds Run 800m as fast as possible Rest the same amount of time it takes you to run 800m DAY 14: DAY 15:

6 DAY 16: 3 Rounds DAY 17: 3 Rounds DAY 18: 2 Rounds Run 1600m (1 mile) as fast as possible Rest same time it takes you to run 1600m DAY 19: DAY 20:

Cross Country Dry land training. Exercises and Stretches

Cross Country Dry land training Exercises and Stretches Warm-Up: 1. Run two laps around the gym: run normally then run backwards 2. Line up at side of the room: gallop straight across one way, back facing