MOD Police
Fitness Test (PES-JRFT)
MOD Police constables do not take the standard bleep test. They take the PES-JRFT: cover and movement shuttles and a casualty drag, both in a 20 kg weighted vest. This guide sets out exactly what the MDP publishes, which roles need a different standard and an 8-week training outline of our own. Read from the MDP's fitness page on 23 October 2026.
Independent information, not advice · Sources checked 23 October 2026 · England and Wales unless stated
The Physical Employment Standards Job-Related Fitness Test (PES-JRFT), done in a 20 kg weighted vest over 20 m shuttles. Part 1, the Cover and Movement Shuttles, is 15 shuttles to audio commands: a 60 m insertion of 3 shuttles at 9 seconds each, then 12 repetitions of an 8-second kneeling cover position and a jogging movement. Part 2, the Casualty Drag, is a 76 kg dummy dragged 20 m within 20 seconds. You get two attempts and can reapply after three months.
Which fitness test you take
The MDP says all New Recruits and New Entrants from Other Forces must pass the Physical Employment Standards Job-Related Fitness Test (PES-JRFT). It is not the 15 m bleep test. Which standard applies depends on your role and rank:
| Role or rank | Standard | Where it is stated |
|---|---|---|
| New Recruit constables | PES-JRFT | Fitness page; entry criteria |
| New Entrants from Other Forces (NEOF) | PES-JRFT | Fitness page |
| Sergeants | PES-JRFT | Fitness page |
| Detective constable and sergeant | PES-JRFT at recruitment, then fitness appropriate to the role profile | Fitness page |
| Non-armed roles | Must be able to show they can meet the AFO CT standard if required | Fitness page |
| Inspector and above | Multi-stage fitness test (15 m shuttles) to level 5.4 | Fitness page |
| Tactical Firearms Unit | PES-JRFT plus the multi-stage fitness test to level 10.5 before employment | TFU adverts; NEOF entry criteria |
| Marine Unit | Swim test and marine medical before an offer | NEOF Marine advert; Marine Units page |
The test reflects the job. Every operational MDP officer is an armed counter terrorism officer, so the test asks you to move between cover positions and pull a casualty to safety while carrying weight.
The 20 kg weighted vest
Both parts of the PES-JRFT are done wearing a 20 kg weighted vest over 20-metre shuttles. That is the single biggest difference from a standard bleep test and the main reason to train with weight on.
A run that feels easy in a T-shirt feels very different with 20 kg on your chest and back. Kneeling and getting up again with the vest on also takes leg strength and practice. Train in a vest, not just your running shoes.
Part 1: Cover and Movement Shuttles (CMS)
| Element | MDP description | Notes |
|---|---|---|
| Kit | 20 kg weighted vest | Worn for both parts |
| Course | 20-metre shuttles | To guided audio commands |
| Total | 15 shuttles | 3 insertion shuttles plus 12 cover and movement repetitions (our arithmetic: 3 + 12 = 15) |
| Insertion | 60 m: 3 shuttles at 9 seconds each | Our arithmetic: 60 m in 27 seconds |
| Cover | 8-second kneeling cover positions | Our arithmetic: 12 kneels of 8 seconds is 96 seconds kneeling in all |
| Movement | Jogging movements between cover positions | The pace of these shuttles is not published |
How it runs, step by step
- Insertion: three 20 m shuttles, 60 m in all, at 9 seconds per shuttle, to audio commands.
- Cover: drop to a kneeling cover position for 8 seconds.
- Movement: get up and jog the next shuttle.
- Repeat cover and movement 12 times in total.
The MDP does not publish the pace of the 12 movement shuttles or how a late arrival is scored. Watch the MDP's own guidance video, below, before you train.
The MDP's Fitness, Health and Wellbeing Advisor explains the PES-JRFT in a video linked from the fitness page: watch the PES-JRFT guidance video on YouTube.
Part 2: the Casualty Drag Test (CDS)
| Element | MDP description |
|---|---|
| Kit | 20 kg weighted vest |
| Dummy | 76 kg weighted dummy |
| Distance | 20 metres |
| Time | Within 20 seconds (our arithmetic: an average of 1 metre a second) |
| Grip | Double overhand grip |
| Position | At a 45-degree angle, moving backwards |
| MDP abbreviation | CDS (Casualty Drag Test) |
The drag is short but heavy. 76 kg plus your 20 kg vest is a lot of load to move backwards for 20 metres. Leg drive, grip and posture matter more than running fitness here. The MDP abbreviates the test as CDS, not CDT.
Attempts and retakes
- Two attempts to pass both components.
- If unsuccessful, the MDP says you may reapply after three months.
On 23 October 2026 the MDP listed its constable roles with no closing date. Check the current opportunities page before you reapply, as that can change. Use the three months to train specifically for the part you failed.
When you take the test
The MDP says your Job-Related Fitness Test may be scheduled on the same day as the suitability interview at MDP Headquarters, RAF Wyton. If not, it falls in stage 4 with the medical, Security Check and police vetting. The fitness test is also part of initial training, which includes fitness assessments.
If the test is on your interview day, you will be doing it after a 40-minute interview. Rehearse that: some of your practice runs should come after a period of sitting still. See our interview guide.
Inspectors, the Tactical Firearms Unit and the Marine Unit
Inspector and above: MSFT 5.4
Inspectors and above take the multi-stage fitness test over 15 m shuttles to a minimum of level 5.4. A second attempt follows a recommended training period. If that also fails, the MDP says you can reapply after three months, subject to there being a live campaign.
Tactical Firearms Unit: MSFT 10.5
Both the New Recruit and NEOF Tactical Firearms Unit adverts require the multi-stage fitness test to level 10.5 over 15 m before employment. That is a high aerobic standard. Our specialist bleep test plan is built for higher levels.
Marine Unit: swim test
Marine Unit roles need a swim test and a marine medical before an offer. The Marine Units page names the MDP Marine Unit Swimming Test and an MM1 medical for entry-level crew. For every other role the MDP says there is no requirement to swim.
Annual fitness for serving officers
Fitness does not stop at recruitment. The MDP says it assesses fitness annually through its Job-Related Fitness Test. It does not publish the current annual standard for serving armed officers or what happens after an annual fail.
The 2023 background
A Defence Police Federation circular of April 2023 (14/23) says the MDP planned to bring in the new Physical Employment Standards, a final employment test plus an annual JRFT, from 1 April 2023. It deferred them because the College of Policing said it could not endorse the test. Officers then contracted to level 5.7 on the shuttle test would not face performance action if they had not passed the national standard. A later DPF circular on revised fitness terms is for members only and we have not read it.
The practical point for applicants: plan to stay fit after you pass, not just to pass once.
MDP vs CNC fitness standards
| Who | Standard | Source |
|---|---|---|
| MDP constable and sergeant | PES-JRFT: 15 cover and movement shuttles and a 76 kg drag over 20 m in 20 seconds, in a 20 kg vest | MDP fitness page |
| MDP inspector and above | Multi-stage fitness test, 15 m shuttles, level 5.4 | MDP fitness page |
| MDP Tactical Firearms Unit | Multi-stage fitness test, 15 m, level 10.5, before employment | MDP TFU adverts |
| Civil Nuclear Constabulary officers | Multi-stage shuttle run to level 7.6, at entry and every year | CNC careers pages |
The two armed forces test different things. The MDP tests loaded, stop-start movement and a heavy drag. The CNC tests aerobic fitness on a bleep test to 7.6. If you are applying to both, train for both. See our CNC and MOD Police fitness tests page.
Where are you now? A self-check (our advice)
Before you start a plan, test yourself against the parts of the PES-JRFT you can copy safely at home or in a gym. This is our suggestion, not an MDP test. Use a load you can control.
| Part | What to try | If you struggle |
|---|---|---|
| Insertion | With a vest or a loaded rucksack you can carry safely, run 3 x 20 m shuttles, aiming for 9 seconds each | If you cannot hold 9 seconds, add short interval work and build the load more slowly |
| Cover and movement | Kneel for 8 seconds, stand and jog 20 m, 12 times, with the same load | If your legs fade, add squats, lunges and kneel-to-stand drills |
| Drag | Drag the heaviest sled, tyre or sandbag you can set up safely over 20 m and time it | If you are slow, work on grip, leg drive and backwards walking |
| Both | Do the shuttles, rest a few minutes, then the drag | If the drag collapses after the shuttles, rehearse them together more often |
Repeat the same self-check at the end of week 4 and week 7 so you can see progress. Write down the load and the times.
An 8-week training outline (our advice)
The MDP sets the test, not how you train for it. This outline is our general suggestion for a healthy adult with some base fitness. Adjust it to your starting point. If you have a medical condition, an injury or have not exercised for a long time, check with your GP first.
| Week | Phase | Vest | Sessions (3 to 4 a week) |
|---|---|---|---|
| 1 | Base | No vest or a light one | 3 runs of 20 to 30 minutes at an easy pace; 2 strength sessions (squats, lunges, deadlifts, rows); practise kneeling down and getting up quickly 20 times |
| 2 | Base | Light vest | Add 20 m shuttles at a steady pace with a kneel at each end; keep the 2 strength sessions |
| 3 | Build | Increase the vest load | Interval runs (for example 8 x 20 seconds hard, 40 seconds easy); start light drag practice with a sled, sandbag or tyre |
| 4 | Build | Increase again | Rehearse the insertion: 3 x 20 m shuttles at 9 seconds each, then rest; drag sets over 10 to 20 m |
| 5 | Specific | Closer to 20 kg | Full cover and movement rehearsal with an 8-second kneel at each end; drag sets building the load |
| 6 | Specific | Closer to 20 kg | Two rehearsals of the full shuttle sequence, then a short drag; grip and leg strength work |
| 7 | Peak | 20 kg if it fits safely | One full test rehearsal in test order: shuttles, rest, drag; one easier interval session |
| 8 | Taper | Lighter | Short, sharp sessions early in the week; rest for the last two days before the test |
The principles behind it
- Build the load slowly. Add vest weight only when the last session felt controlled.
- Practise the movement pattern. Getting down to a kneel and back up again under load is a skill.
- Train the drag separately. It is a strength event, not a running one.
- Rehearse in test order in the last weeks: shuttles first, then the drag.
- Recover. Rest days are when you adapt.
For a full week-by-week plan with sessions written out, see our MDP and CNC fitness plans. Week 1 is free.
A sample week from the middle of the plan
This is what a week 5 might look like, with the vest close to full weight. It is our example, not an MDP programme.
| Day | Session | Detail |
|---|---|---|
| Day 1 | Shuttle session | Warm up. 3 insertion shuttles at 9 seconds each, rest 2 minutes, then 6 cover and movement repetitions. Repeat twice. |
| Day 2 | Strength | Squats, deadlifts, rows, lunges and farmer's carries: 3 sets each. Finish with kneel-to-stand practice. |
| Day 3 | Easy run | 25 to 30 minutes at a conversational pace, no vest. |
| Day 4 | Drag and intervals | Drag sets of 10 to 20 m with full recovery, then 8 x 20 seconds hard, 40 seconds easy. |
| Days 5 to 7 | Rest or light activity | Walking, mobility work. At least one full rest day. |
Move days around to fit your shifts or study, but keep at least a day between the shuttle session and the drag session so your legs recover.
Practising the drag
Few people can practise with a 76 kg dummy. These substitutes are our suggestions, not MDP equipment:
- Sled with a rope or handles: walk backwards, hips low, short quick steps.
- Heavy sandbag or tyre: grip it with both hands overhand, as the MDP describes. Drag it backwards.
- A training partner: only on a smooth, safe surface and with their agreement.
Copy the MDP's technique every time: a double overhand grip, a 45-degree angle and moving backwards. Work up towards at least 76 kg where your kit allows. Time yourself over 20 m. Strength work for the legs, back and grip (deadlifts, rows, farmer's carries) helps.
Safety notes
- Check your health first if you have a heart, lung or joint condition, high blood pressure or a recent injury.
- Fit the vest properly so it does not bounce or rub. A loose vest strains the shoulders and back.
- Protect your knees during kneeling practice. Use a soft surface or knee pads.
- Warm up for 10 minutes before shuttles or drags.
- Keep your back neutral on the drag. Drive with the legs.
- Stop if you feel pain, dizziness or chest discomfort. Get advice before you train again.
- Do not go to failure on heavy drags. Stop each set with something left.
These are general training safety points, not medical advice.
On test day
Our suggestions:
- Eat a light meal two to three hours before. Drink water.
- Wear trainers with grip and clothing you can kneel in.
- Listen to the audio briefing carefully. The shuttles follow audio commands.
- Settle into the kneel quickly and use the 8 seconds to breathe.
- Between parts, use any rest to recover your breathing before the drag.
- Remember you have two attempts to pass both components.
Common mistakes
- Training for a bleep test instead. Constables take the PES-JRFT, not a bleep test.
- Never training with weight. The vest changes everything.
- Ignoring the drag. It needs strength, grip and technique.
- Not practising the kneel. Twelve kneels and stands under load add up.
- Peaking too early or training hard the day before.
- TFU applicants training only for the PES-JRFT. They also need MSFT 10.5.
What the MDP does not publish
- The pace of the 12 movement shuttles and how a late arrival is scored.
- The current annual standard for serving armed officers and what follows an annual fail.
- Pass rates for the PES-JRFT.
- Any grip or dynamic strength test. None is listed.
- Whether a rest period is set between the two parts.
Frequently Asked Questions
What is the MOD Police fitness test?
The Physical Employment Standards Job-Related Fitness Test (PES-JRFT). You wear a 20 kg weighted vest throughout. Part 1 is the Cover and Movement Shuttles: 15 shuttles over 20 m to audio commands, starting with a 60 m insertion of 3 shuttles at 9 seconds each, then 12 repetitions of an 8-second kneeling cover position and a jogging movement. Part 2 is the Casualty Drag: a 76 kg dummy dragged 20 m within 20 seconds.
Is the MOD Police fitness test a bleep test?
Not for constables and sergeants. They take the PES-JRFT. Inspectors and above take the 15 m multi-stage fitness test to level 5.4. Tactical Firearms Unit applicants need the multi-stage fitness test to level 10.5 as well.
How heavy is the vest in the MDP fitness test?
20 kg. The MDP says both parts are done wearing a 20 kg weighted vest over 20-metre shuttles.
How many attempts do you get at the PES-JRFT?
Two attempts to pass both components. If you are unsuccessful, the MDP says you may reapply after three months.
How heavy is the dummy in the MOD Police casualty drag?
76 kg. You drag it 20 metres within 20 seconds, using a double overhand grip at a 45-degree angle and moving backwards.
When is the MOD Police fitness test?
The MDP says your Job-Related Fitness Test may be scheduled on the same day as the suitability interview at RAF Wyton. Otherwise it is done in stage 4 with the medical and vetting.
Do serving MOD Police officers take a fitness test every year?
Yes. The MDP says fitness is assessed annually through its Job-Related Fitness Test. It does not publish the current annual standard for serving officers.
Can I train for the PES-JRFT without a weighted vest?
You can start without one, but the test is done in a 20 kg vest, so you should train with weight before the test. A loaded rucksack you can carry safely is a stopgap. Our 8-week outline builds the vest load gradually.
What happens if I fail one part of the PES-JRFT?
The MDP says you get two attempts to pass both components. If you are still unsuccessful, you may reapply after three months. It does not publish whether you repeat both parts or only the one you failed.
Do I need to swim to join the MOD Police?
Only for Marine Unit roles, which need a swim test and a marine medical before an offer. Otherwise there is no swimming requirement.
Sources and how we checked them
Every factual claim on this page was written from the sources below, read on 23 October 2026. Rules and figures change, so check the source for the date you are reading this. Where we could not confirm something from an official or independent source, the page says so rather than guessing. Spotted something out of date? See our corrections policy.
- MDP: Fitness (Be MDPfit for the Job) : PES-JRFT for New Recruits and NEOF; 20 kg vest and 20 m shuttles; CMS detail; CDS detail; two attempts; reapply after three months; guidance video; inspectors MSFT 5.4; detectives; non-armed roles; annual JRFT (accessed 23 October 2026)
- MDP: PES-JRFT guidance video (MDP Fitness, Health and Wellbeing Advisor) : linked from the MDP fitness page (accessed 23 October 2026)
- MDP: New Recruit entry criteria : PES-JRFT required; swimming only for Marine Unit roles (accessed 23 October 2026)
- MDP: New Recruit recruitment process : fitness test may be on the same day as the suitability interview; stage 4 (accessed 23 October 2026)
- MDP: New Recruit Tactical Firearms Unit advert : MSFT level 10.5 before employment (accessed 23 October 2026)
- MDP: NEOF Tactical Firearms Unit advert : MSFT level 10.5 (accessed 23 October 2026)
- MDP: NEOF Marine Unit advert : swim test and marine medical before an offer (accessed 23 October 2026)
- MDP: Marine Units : MDP Marine Unit Swimming Test; MM1 medical (accessed 23 October 2026)
- DPF Circular 14/23, Fitness Harmonisation joint statement (19 April 2023) : planned 1 April 2023 PES introduction deferred; officers contracted to 5.7 (accessed 23 October 2026)
- CNC careers: Applying for a role : multi-stage shuttle run to level 7.6 (accessed 23 October 2026)
- CNC careers: Police officers : 7.6 MSFT; assessed every year (accessed 23 October 2026)
On this topic elsewhere
More in this guide series
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Disclaimer
PolicePay.co.uk is an independent guide. It is not affiliated with the Ministry of Defence Police, the Ministry of Defence, the Civil Nuclear Constabulary, the Civil Nuclear Police Authority, the Defence Police Federation, the Civil Nuclear Police Federation, the College of Policing or any other force. It does not recruit, vet or assess applicants. Every fact here comes from the force's own pages, GOV.UK, legislation.gov.uk or the other sources listed, read on the date shown. Each force sets and changes its own process and pay: check its current pages and your own invitation before relying on anything here. Our practice questions are original PolicePay material, not questions used by either force. Details are as checked on 23 October 2026.