As a couple of people here may be aware I've begun to take steps towards becoming a police officer. Personal opinions about law enforcement aside, I figure this could be a reasonable place to get some tips and advice on preparing for this part of the fitness test.
One of the fitness tests is to complete the Illinois Agility Test. The required goal is to complete this course in under 20 seconds. Obviously this will be made easier with specific training, but my question is;
A) Has any body here trained or used this course before and have any specific preparation tips?
B) Is this a reasonably achievable target?
C) From a cardiovascular/fitness perspective I'm currently playing basketball (sprints) twice per week, and cycling 15kms most days on a single geared bike. Will beep test/shuttle run style sprints also be a good supplementary exercise for this?
This is the course as provided by the police.