Beep Test Guide - Free PDF Download

Running Technique

Whilst the Beep Test is not a marathon, poor, or inefficient, running technique can waste energy and tire you out quickly.

Foot Placement

A common fault is for Beep Test participants to ‘lunge’ for the 20 meter end lines, especially when the levels increase.

Timing

Incorrect timing could have the single biggest negative impact on your Beep Test score and cost you an entire level.

Russell is passionate about helping people to achieve their dream of becoming a police officer. He was a police officer himself for 14 years and spent 4 years as an instructor at the Victoria Police Academy where he was involved in applicant testing, training new recruits and delivering refresher and advanced courses to experienced police officers in subjects ranging in everything from fitness to firearms.

Since 2006 Russell has been helping police applicants to achieve their dream and would be an asset to anyone taking their police application preparation seriously.

If you’re truly serious about a career in policing, becoming a member and taking this program could be the best thing you do!

Years Experinece

APPLICANTS COACHED

6 K+

Success Rate

90 %+

Thanks for the great guide Russ, I was able to instantly get an extra level to my score by following the timing tip!

Louise

Hey Russ, your lunging tip was gold and helped me pass police fitness test, a big thanks from me and my legs 🙂

Melinda

I didn't realise how much technique could make such a difference to my beep test score. Thanks for such a great resource.

Timothy

Google Rating

5.0

Based on 193 reviews

Prime Motion Training

5.0

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Tony Ermer

1710305019

An exceptional training and facilitation tool to help you understand the recruitment process for varied Police roles in all states of Australia.I found the cognitive games and processes invaluable.Thank you Russ and the Prime Motion Training team for an outstanding training program which more than prepared me for my application and interview process

Hajer Murad

1709361186

Kelly watt

1709001929

Really helpful, provides great preparation for each stage of the recruitment process. Allows you to feel more confident going into the interviews.

Blair McAlwee

1708296371

Struggling with application assessments? PMT had my back! Russ and the awesome community helped me conquer the process and land my dream police job with a stellar score.This program is a game-changer. PMT's content is top-notch, and their support is unmatched. If you're serious about getting accepted, trust me, PMT's got you covered!

Emily Ferguson

1707600662

5 stars doesn't even come close. Can someone talk to Google and get this upped to like a tenner or something? Seriously. My journey into VP academy started almost 6 years ago, with a bit of stop start for various life reasons through to a medical pitstop, I was supported the whole way through from Russ and the team at PMT. From the training days to the videos, from the worksheets to the website, from the practice tests to the straight talking, not only is PMT going to help you become a police officer - PMT is going to show you how to be a damn good one.

Samuel Yang

1706852714

The resources and guidance provided by Prime Motion Training played a crucial role in my success to join Victoria Police.Despite the lengthy application process, having access to the Prime Motion Training platform allowed me to continue my education and served as a source of motivation, especially through the insightful member interviews. The membership made me feel like the Prime Motion Team was right there with me every step of the way.

Hayley Piper

1706159500

Can’t recommend Russell and the PMT enough! I couldn’t have done this without all their help and support. The community Russell has created is truly amazing and his knowledge and teaching style is second to none. He takes time and patience explaining everything and you can really feel the passion through his teaching. Thank you Russell!

James Steele

1706029105

Just wanted to give a big 5 star shoutout to Russ and Prime Motion Training! If you’re serious about applying for any Australian police service, then Prime Motion Training is the place to start for excelling in the application process! Everything from the entry exams and assessments, to one on one personal video coaching sessions to ace the police selection panel interview, psychology assessments and more! Would highly recommend it’s worth every cent! With me now being accepted in to and starting my career at the Queensland Police Service academy!Thank you Russ, for all your help along the way with the application process and all the fine work you do making all the content and training you do! I, and I’m sure many others certainly couldn't have done it without your help or even passed the entry exam without your help and training services! 😁

Ashley Phair

1703148130

I have used this program twice now! Once in 2017 and again in 2023. Both times I have been successful with my job applications. Courseware is very helpful, user friendly and reasonably priced. Highly recommend.

Sophie

1701514720

Definitely recommend prime motion! Russ is very good at slowly explaining every aspect of the application process. Russ was able to help me pass my exam and allowed me to understand numeracy in all aspects of everyday life. Prime motion is amazing! Definitely worth paying the extra money for the assistance!!

7lango

1701497159

Great training, I could not have got through without it.

Nathan Ashton

1700886064

I have nothing but great things to say about prime motion training. Anyone wishing to pursue a career in law enforcement is under preparing themselves if they are not taking advantage of this program. It is easy to navigate, offers factual, clear direction & guidance, and most importantly realtime support as needed.

Riley Watson

1698717327

This course helped me pass my application stage for the Vic Police and get me into the academy. Russel offers in depth and up to date information on each step in the application. Would highly recommend if you are considering applying for Victoria Police.

Daniel Sweeney

1697858361

Bethany McManus

1697081247

I cannot recommend Russ’s program enough. His program helped and guided me through my gateways and gave me nothing but success. worth.every.CENT.

sam yapp

1696940628

Thankyou Russ and team for such a great experience with Prime Motion Training. The thorough and engaging training structure gave me confidence for each step of the recruitment process. Thanks again!

Corbyn Van Herwerden

1696117517

Russ's PMT program has been unbelievable, I belive the amount of help and information it has provided me with has been the main reason that I have been successful in receiving an Academy start date. Right from the beginning the course has been well layed out and extremely well run. If you are serious about becoming a member of Victoria Police, PMT is a must.

Molly Wernecke

1695191544

The dedication that has been put into this platform is beyond admirable. The hard work and attention to detail used when creating the content on prime motion training has provided a very detailed overview of the recruitment process and has allowed me to enter every stage of the recruitment fully prepared for what I would be faced with so I could achieve the best results possible. I was very nervous to commence my recruitment process but Russel and the prime motion training team gave me the confidence I needed. I would 1000% recommend this to anyone who is aspiring to join the police.

Travis

1694048458

After 4 years and 2 unsuccessful psychological attempts, I turned to Prime Motion Training.I couldn’t recommend this course enough, especially for those who are returning after an unsuccessful attempt.Thanks a million, Russ. I finally did it!

Harraj Sekhon

1693181628

PMT was pivotal in my preparation. The guidance provided by Russel and the content on the website covers everything and is 110% relevant( not an overstatement). I was able to easily course through the recruitment process by following the instructions and the training provided in the Vic Police Police Officer preparation course. I think PMT is the best coaching you can get if you are serious about a career in Police. Thank you Russel for all the hard work that you have put into PMT, it is because of PMT that I could realise my dream.

Matt Bonello

1692967299

Russ and his team at PMT have been absolutely amazing since the first day of my VicPol application. Very easy to use and with his different training programs it makes the whole process much easier. Highly recommend. Without these guys I wouldn’t be in my dream job

Jazzmin Renshaw

1692601349

I worked 1:1 with Russell.His consistency, course content and reassurance is the utmost highest standard.I strongly advise Prime Motion Training, definitely a rewarding experience.

samantha keating

1692324822

Brilliant content! Russ made the whole process a lot easier. Couldnt be happier to have had this support.

Emily Wellington

1692061308

Highly recommend Prime Motion Training !!! Russ is great help and the expert advice gives you an extra layer of confidence going into any aspect of the application process. The whole website is easy to navigate, each course is so perfectly catered to what you need, and Russ explains everything in a simple, easy to understand way. Couldn't speak more favourable !!!

Nick Jackson

1691054027

I can saw with my whole heart my success in my application would not have been without Russ and his course. I woould have been stuffed without it. if you want this JOB you must and need to invest the feeling you get once your successful is amazing and you will realise how priceless this investment is. The content is accurate and Russ himself can teach and talk about it so well every stage you will feel well prepared

Joel Lay

1690776480

Cannot recommend Prime Motion Training enough. Russ and his team do an impeccable job at helping people achieve their dream!

Benjamin Gatt

1690712580

I highly recommend Prime Motion Training. It gives you the skills, knowledge, and confidence to pass the Victoria Police application.

Robert Aparo

1690279912

Best decision I made was joining PMT. The content Russ and the team have put together is easy to follow and I can't express enough how helpful it was. From entrance exam preparation to the panel interview you will have an advantage, as long as you are willing to put the work in. Couldn't recommend enough!

jake beecham

1689933173

The amount of information, care and effort Russ puts into his content is unbelievable. As long as you put the time and effort into this program you’ll reap the rewards. Thanks Russ

Jarom Toi

1689631954

I had previously applied for VicPol two years ago but had failed the Psych Interview. This time around I aced the the application process with the help of PMT. I really could not have been as prepared and as confident as I was if I hadn’t done the PMT course. The training was current and it had covered literally everything. The small investment to do this course has enabled me to pursue my childhood dream, thank you Russel Kemp and the PMT team.

Alex Moody

1689577909

Couldn't recommend this course enough for anyone looking into a career with the police force. Extremely informative and makes the entire process 10x more time efficient with Russ' handy tips.

Zeynep Cay

1687956121

The best online course you will come across!The entire road map, step by step guide on how to succeed in your Police application is absolutely perfect.Sign up before you press apply on you police application! You will not regret it. I can not thank Russ and his team enough.I have successfully passed my panel interview and waiting for my offer.I also found Russ 1:1 beneficial when it came to psych and panel interview.Thank you Russ, your content is invaluable.

Jack Thistleton

1687644540

Highly recommend Russ and prime motion training if you’re looking for a career in the police force. Simple and easy to understand, well explained even if it is for a refreshment before exams or training and tips in interview situations.

JDL

1687549137

Great product , easy to use and first class support. Last time I did any study was 18 years ago, the step by step videos and tests allowed me to study at my pace. This is a genuinely great product and helped me prepare and pass my QPS exam first time . If you are serious about joining the Australian Police, this is the website. No gimmicks , no additional fees. Thank you prime motion.

Madison Dixon

1686535821

Step by step videos explaining the questions! All material covered. Best practise material available!

Travis G

1685951678

Russ and his team provide the latest training. I would not have gotten an offer if it was not for the content provided. Thank you again. i will be recommending you to anyone who asks.

Saskia Austmann

1684651398

Prime motion has helped, myself and many others through the journey of becoming a police officer. The training videos produced by Russell are ‘spot on’ and will help you at every stage. I highly recommend this course if you are serious about maximising your chances of getting in and starting your police career.

Aaron Fry

1684455384

If you're looking at career within the police force, Russ and his Prime Motion Training is invaluable. With the extensive selection of courses available and step by step videos not to mention the excellent customer service for any questions or queries you may have. I highly recommend Prime Motion Training and thank you again Russ for making my dream a reality.

Alisha Major

1683183655

The best money I have ever spent! I would not be where I am today without prime motion

Maddison Rose

1682592007

Russ & the team have created an amazing platform, equipping their members with fantastic, quality content, support & commumity.Thanks to Prime Motion Training, I get the opportunity to chase my dream job.

Lochlan Hart

1681900734

Jim McMahon

1680242984

Can’t recommend Prime Motion Training enough. This package is very easy to use and will ensure you achieve great results in your exam and all other steps of the process.

laura hicks

1679665043

Firstly a HUGE thank you to Prime Motion for their amazing site and assistance!When I first saw the entrance exam math and abstract reasoning, I knew I would be in trouble if I didn't get some proper study in! It's been a while since I had to do old school math, as for abstract reasoning - what's that all about??I came across another site first via google search and it wasn't great (and appeared to be running off the old style entrance exam and not the new model) and I was left feeling very concerned about how I was going to learn everything and pass the entrance exam.Luckily I then came to Prime Motion Training (guided by helpful people on the QPS applicants facebook page) and can say the site is well worth the investment!Passed comfortably first sitting !!!!The site breaks it all down into very easy to understand blocks. And I found the mix of following along and then going to do solo tests before going through them great as several times while following along I thought I had it down, only to realise I didn't when faced with the practice exams. Was good to be able to go back and rewatch the sections that I was unsure about.I would say that I found the abstract reasoning in the exam excessively harder than the ones on the site - but I still got a comfortable pass.Overall very happy with the site.Great presentationEasy to navigateClear and easy to follow tuitionWould highly recommend to anyone looking to sit the entrance exam ( Mine was for QPS)

Bec W

1679119552

So much valuable information. Russell knows his stuff.I can't recommend PMT enough to anyone serious about a career in Policing. It's well known just how daunting and competitive the process is and all I can say is, I felt so confident going into each and every stage with the help of this incredible program.I'm about to start at the academy in a couple of weeks and I can't thank Russ enough! 10/10.

Rahul Tarpial

1676796571

Russell is a legend and his study material is spot on. It took me 3 years to get through the whole process and he has always been very supportive and encouraging. Big thanks to him and his team.

J LP

1674384013

If you are dedicated and motivated about a career in policing, invest in your future by joining Prime Motion training. When you are feeling a little overwhelmed in the recruitment process, Russ and his team are there to offer guidance and support however it is needed. I especially appreciated their no bs approach.The content of the PMT courses is to the point (no extra cheese), easy to follow and set out in a specific format. All you need to do is follow the program, commit yourself and apply the skills learned to make your dreams come true.For me, this has been an easy 5-star review. Prime motion training is extremely dedicated to helping applicants achieve their dream, which is really apparent in their attitude, commitment, knowledge and overall approach.Thanks Russ and team, you legends!

Dylan Howell

1674181437

The training prime motion provide is absolutely fantastic and well and truly worth the investment!

amera setch

1674104321

After just 10 short weeks from apply to the police service, I was offered a place in the academy. I could not have done this so successfully without the Prime motion team. Russ and his team are so committed to see everyone achieve their goal in becoming a police office. I would 100% recommend this company if you want to succeed in your police application.

Jason Stow

1673943989

Very accurate content. Always up to date!Easy to follow and an all round great community of applicants to go with it!

Facebook Rating

5.0

Based on 25 reviews

Prime Motion Training

5.0

review us on See all reviews

Lisa Watson

1712987481

This program helped me to be able to pass my police exam, before this program I had not seen the types of questions in the exam before (I had to do a resit). Look forward to exploring the site to learn more. No 1 entrance exam resource that I am aware of.

Beth Rose

1697081459

Hey Russ, just wanted to say a big thank you for your awesome program as it helped me on my application journey IMMENSELY!! i have successfully completed all gateways and start with the AFP in November 😊
I cannot recommend this program enough to any applicants wanting to join the police force !!

Maddison Vilkonen

1682592099

Russ & the team have created an amazing platform, equipping their members with fantastic, quality content, support & commumity.
Thanks to Prime Motion Training, I get the opportunity to persue my dream job.

Jasoñ Stœ

1673943928

PMT is absolutely amazing. All of the content is extremely accurate, up to date and really easy to follow.

I most certainly would not have made it through the VicPol recruitment process without Russ and the team at Prime Motion.

I cannot recommend this training platform enough.

Thanks guys.

Hunter John

1664325436

If you are aiming to become a Police Officer or PSO you're probably well aware that the application process is extremely competitive. The process can be long and confusing, my own application took a total of around 18 months; that being said you should aim to prepare yourself as best you can.

Russ at PMT knows his stuff, he has put blood sweat and tears into the program and it shows, he genuinely cares about the success of his members and goes above and beyond to provide the resources to help you succeed. I feel PMT was an integral part of my application process and preparation for the academy, it is worth every cent of its asking price, if you are on the fence and at all apprehensive as to any stage in the process, I highly recommend giving PMT a try.

Thanks PMT and thank you Russ!

Eve Marie

1657844873

I highly recommend in using prime motion training. Throughout the training process I was so overwhelmed initially because the content was all new and foreign to me. As an older applicant it has been awhile since I have used fractions, percentages, problem solving or abstract reasoning, essay writing and so on etc. Even though it wasn’t 100 percent success rate in the training it gave me the foundation to get through and passed the exams. I have never been so happy and relieved to pass it. I would say to anyone going through the process is to never give up, stay positive you can do this. Still a long way to go with each stages. I continue to focus on achieving the end result to be a Police Member.

Abby Holden

1636511801

PMT has helped me so much I could not have gotten this far without it, the exam was what I was most worried about it but with the PMT material and studying I smashed the exam.

Can’t recommend it enough! ⭐️⭐️⭐️⭐️⭐️

Bella Jay

1627703094

The program and contents that Russell and the PMT team have put together is excellent. There are different options available and you can start any time in the process.
The encouragement and support from the team is amazing.
I am now getting ready to start at the Academy and honestly could not have done it without PMT.

Mol AZ

1623118668

Highly recommend this amazing community! Russ and his knowledge has helped a lot of people including myself get through a tough application process. You get access to important information you require to pass each section which is invaluable!

Akash Patlain

1619492927

I started with no knowledge of exam or the process.Prime motion training has everything you need.

Elle PW

1610228174

Highly recommend joining PMT! Russ & the team are so supportive & the material is priceless! First hand knowledge & the in depth resources helped me achieve my dream! Thanks again guys for everything! 🙌🏽

Bernie Zasoff

1608338613

Absolutely! Wouldn't have achieved my dream without it.

Naomi Hill

1594604186

I applied for NTPOL, and when I joined Prime Motion I was met with encouragement and introduced to a group of like-minded individuals. The training Russ gives is outstanding - if you’re applying for the police anywhere in Australia I highly recommend Prime Motion!

Cote de Pablo

1561443102

I am a successful candidate waiting for my next squad . Prime Motion training gave me the support that I needed, wouldn’t make it without this great support

Daniel Calleja

1557040836

Prime Motion Training gets you involved with a community of like minded people from all ages and walks of life, especially when doing the monthly practice fitness test. The first think I noticed was the positivity and support, something I’ve been really missing with my current job. The material and course structure is also second to none and has and is giving me more confidence moving forward.

Sophie Therese

1526297093

Russ is an absolute legend - I wouldn't have been so confident going into my panel without Prime Motion training. The content was great, easy to understand and spot on for the panel. I had quick responses from Russ and really enjoyed the online webinar.

Makayla Blanche

1526296594

Fantastic if your wanting to join Victoria Police. Russ is fantastic and always gives quick responses to questions. So many videos and tips for each section of the recruitment process. I couldn’t have done it without him!
Starting at the academy at the end of June ! �
Thanks Prime motion training!

Tom Dade

1526295580

A must if your serious about joining Victoria Police, I’m about halfway through the recruitment process and have been with Prime Motion training for nearly 2 months now. The support and quick replies is unbelievable. Each stage of the recruitment process is covered by Prime Motion training. From the entrance exam all the way to the selection panel, and beyond! Detailed information about what to do, what not to do, what to expect plus tons and tons of study resources, it’s almost like an online uni course! All this plus Russell (the one in charge of the whole program) is always there to do what he can to help, and is a real genuine bloke. Cannot recommend enough!!

Aaron John

1484106378

Jordan Bailey

1453279135

The process is far more competitive than most would believe in the beginning and Russ can give you the edge over other applicants. The networks you build within Prime Motion are just as beneficial. If you are serious about your application then you'd be mad to go it alone when others are taking up the offer. Big thanks to Russ for helping me get to where I am today.

Caz VS

1433246829

I you want to join Victoria Police, then you want to join Prime Motion. Five stars doesn't do it the justice it deserves.

Chloe Benedetti Taggert

1428751133

Don't know what I would've done without all the help from prime motion training! A big thanks to Russ !

Liam Ahearn

1418781169

Just about half way through completing my preparation matrix from the Selection Panel Interview and would have to say I feel twice at confident and prepared for when my interview day comes. The program includes questions that are often asked by the recruiters which gives you a great idea of what to expect, allowing you to ponder through your own life experiences and apply those examples in your responses. Also it gives you access to vast information specific to the interview (Acronyms to assist memory, specific responses to questions and more), all in easy to understand video form, making the research aspect of your preparation effortless. Well done to Russell and the PMF crew for putting together a great program for those individuals who really want the best preparation they can get!

Jessie Ca

1410011406

Michael Miano

1402128861

Free Beep Test guide

3 Tips to Instantly Boost your Beep Test Score

Created by former academy instructor Russell Kempster with actionable tips.

What's inside your Beep Test Guide

Running Technique

Foot Placement

Timing

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Russell Kempster

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