When it comes to being prepared, the physical fitness aspect of your career as a Corrections Officer is not just about getting the perfect six-pack or running an 8-minute mile. As a member of the Bernalillo County Metropolitan Detention Center team, you will often face all manner of physically demanding circumstances. Maintaining core strength and flexibility will help you avoid injury while also allowing you to execute all of your duties safely and effectively.
What Do I Need To Do?
All potential recruits must meet the physical fitness standards set by BCMDC academy. Rigorous and disciplined, our academy demands excellence in all areas of physical fitness. In order to graduate from our program, you must be able to complete a vertical jump of 13.5 inches.
We are there each step of the way to show you where to go next and to prepare you for success.
How Can I Improve My Vertical Jump?
If you are already capable of completing this portion of the physical fitness test, congratulations. Make sure to stay in shape and continue training so that when you arrive on the first day of the academy, you’ll literally hit the ground running. If you’re a beginner or find yourself struggling to hit the mark, we suggest an incremental training routine that includes jumping rope, calf raises, and obstacle jumps.
How Should I Train?
When it comes to improving your vertical jump height, slow and steady wins the race. Below we set out five exercises designed to increase your core strength for a better physique and improved athletic performance.
We recommend the following training schedule (once you can easily complete one level, move up to the next challenge):
- Jump Rope:
30 minutes, 4-5 days per week.
- Calf Raises:
10 sets of 100 reps
- Obstacle Jump:
Jump over an object about 12 inches in height, with a goal of ten jumps in ten minutes.
- Barbell Squats:
Consider incorporating one or more reps of ten during your regular workout routine using a lighter weight in order to mimic the physical movements of a vertical jump.
Practice Makes Perfect
Allowing your body to incrementally adjust to arduous physical labor will go a long way towards helping you go further and jump higher. Practicing the right form and establishing a workout routine will provide you with the fundamental building blocks to improved fitness and increased muscle strength.