Police Officer Preparation & Law Enforcement Resource - Archive

I've been trying to get myself back in shape in order to prepare for the physical agility portion of the application process. Since January I've dropped about 20 lbs (now 5'11"/185) just with regular exercise and cutting garbage/excess out of my diet.

As of right now, I'm around passing levels for everything except flexibility. All my local departments measure flexibility via a sit-and-reach test with 15" being at the toes; 16.5" is passing.

When I first started training, I was at about 12". About a month in, I was able to reach 13.5" and I've been stuck there ever since. After googling and searching here, the only advice I've seen says warm up first and make sure to stretch. I make it a point to stretch before and after each work out, but I'm not seeing any gains.

Do any of you fine RPers have any techniques that increase flexibility; specifically hamstrings/lower back? Thanks in advance.

Get a hard small ball and roll the arches of your feet over it until the arch is nice and stretched out then take a sit and reach measurement. You'll gain about an inch.

Get a hard small ball and roll the arches of your feet over it until the arch is nice and stretched out then take a sit and reach measurement. You'll gain about an inch.

I'll have to give that a shot after my next workout. Does the extra distance come from the flattening of your feet? I'm picturing flattening my arches to allow myself to get closer to the box. If so, will this be as affective while wearing shoes? Thanks for the tip.

There are many muscles involved with the sit and reach. It starts at the sole of your feet and goes through your shoulders. Tight arches pull on the calves which pull on the hams and so on.

There are many muscles involved with the sit and reach. It starts at the sole of your feet and goes through your shoulders. Tight arches pull on the calves which pull on the hams and so on.

Makes sense. Thanks again:)

What is your stretching regimine? Warm muscles hold a stretch, true, but if you need better flexibility, you should focus on it just as much as running and lifting. Spend a good amount of time on it. Stretch upper back, lower back, hams, and calves. Perform each stretch 4-5 times, and hold for 10-15 seconds. Don't bounce and don't stretch so far the muscles twitch - go to just before that. Stretch when you wake, before you sleep, and as part of your regular workout before and after.

I'm doing Elasticsteel's Grappler program and while it is expensive I'm having the best luck with it as compared to trick tutorial, Kutz, Pavlo (sp), etc.

Yoga, Yoga, Yoga! I was very hesitant the first time that I tried it, but the flexibility that you gain from it can not be measured. It helps with running, lifting and everything else. If you are trying to work on your flexibility I urge you to try it.

Thanks for all the advice :D I've been stretching before and after workouts, but I've been focussing on hamstrings/lowerback (in addition to whatever I'm working that day). Looks like I'll have to expand to full body stretching and just do more in general. Thanks again for all the replies.