PARE/POPAT Training: Getting Up From The Front Falls

It’s common to think the fronts falls as a burpee style movement. You may even treat it like a push-up.

There’s nothing wrong with those methods, but I find you end up working harder doing a burpee style or push-up style front fall.

I propose an easier method. One that requires much less energy, and is faster to get up from.

I propose getting up one leg at a time.¬†More specifically, you’re getting up into a sprinter start position.

It’s easier, it’s faster, and it’s smoother. It allows you to go straight into your jump if you’re doing the POPAT test; or it allows you to get straight into your next lap if you’re running the PARE.

Watch the tutorial below on getting up from the front fall:


If you haven’t checked out the tutorial on getting up from the back fall, go here to see how it’s done.

Wanna learn more about our program? Check out the Police Fitness Training program. It’s our ongoing training program to help you prepare for your physical test and for the Academy.

If you’re a complete beginner to the tests, the IT3 Program program is for you. It’s our intro program to help you build your skills and technique for the test, giving you the confidence you need to succeed.

Looking to run a practice? Check out the PARE and POPAT Practice Test page for the next available session.

Don’t live in the Lower Mainland? I offer online coaching for those who live very far from our physical location.

And if you have any questions about training, you can reach out to me at