Prone Bridge Test
The prone bridge test also known as the "plank" or "hover" measures the muscular endurance of the abdominal muscles. This is particularly important when wearing Police appointment (equipment) belts and to reduce the likelihood of lower back injury.
Applicants will start in the "down" push up position with their feet together and their hands shoulder width apart. When the test starts the applicant will push up to the prone bridge position so they are resting on their hands and toes making sure they maintain a straight line from the shoulders through the hips to the knees. This position must be held for 90 seconds to successfully pass the test. Applicants will be given timings by the assessor during the test.
Applicants will be given one (1) chance to correct their posture should it stray from the start position. If there is any change in position or excessive shaking, the test assessor will ask the applicant to cease the test.
Applicants must achieve 90 seconds and will be allowed one (1) attempt at this test.
Tips for completing the test:
- Wear appropriate footwear that fits snugly to the feet.
- Ensure you establish a comfortable position from the start.
- Look at the floor in front of you rather than looking forward which will fatigue your neck muscles.
- Ensure your hands are shoulder width apart and directly underneath your shoulders.
- Image being in the 'up' position of a push up.
- To pass the time think of something other than the test, sing a song in your head.