SAPS 5 500 Trainees

South African Police Service (SAPS) is open for recruitment in 2025, with a new intake of SAPS 5 500 Trainees expected to be advertised before the end of June. Training for these recruits is scheduled to commence between January and February 2026.

• Recruitment Drive: The SAPS is actively recruiting for a new intake of 5,500 police trainees.
• Application Period: The advertisement for this recruitment is expected before the end of June 2025.
• Training Start Date: The training for these new recruits will begin between January and February 2026.
• Age Limit: The age limit for joining the SAPS remains at 35 years old.
• Online Application: For the first time, the SAPS will be utilizing an online electronic recruitment system to make the application process more accessible and transparent.

Apply Online for the SAPS 5 500 Trainees

PREPARATION EXERCISE PROGRAMME FOR APPLICANTS’ PHYSICAL FITNESS ASSESSMENTS

NB!! Use comfortable exercise attire & running shoes. Always warm-up every time before exercising by jogging for 5 – 10 minutes or fast walking for 10 – 15 minutes. Exercise on a flat non slippery surface. Have water to drink to avoid dehydration.

Day 1

• Run 100 meters (3/4 pace not a full sprint pace) without stopping Rest for 3 minutes.
• Run 4 x 100 meter sets with 3 minutes, rest between the trials to prepare for PACER test.

Day 2

• Jog at a slow pace for 150 meters and walk at a normal pace for 50 meters.
• Repeat 3 times (no rest in between the walk and run).
• Perform as many push-ups and sit-ups as possible continuously (rest 5 minutes between push-ups and sit-ups) to prepare for 30m Punch bag sprint.

Day 3

• Run a 2,4 km distance at a comfortable pace to improve your stamina.
• Perform stretching exercises, to reduce muscle soreness.

Day 4

• Run 120 meters at a brisk pace (not a full sprint) without stopping.
• Rest for 2 minutes in between 120 meter runs.
• Repeat 5 x times.
• Perform as many push-ups and sit-ups as possible continuously (rest 5 minutes between push-ups and sit-ups) to improve your upper body strength and core stability.

Day 5

• Jog at a slow pace for 200 meters then walk at a normal pace for 50 meters.
• Repeat 3 x times without rest.
• Perform as abdominal exercise as per the videos attached. Perform 15 repetitions x 3 for each exercise.

Day 6

• Walk at a fast pace for 10 minutes – this is an active rest day.
• Perform different stretching exercises for main muscle groups.

Day 7

• Run 200 meters at a brisk pace (not a full sprint) without stopping.
• Rest for 1 minute in between 200 meter runs.
• Repeat 3 x times.
• Perform as many push-ups and sit-ups as possible continuously (rest 5 minutes between push-ups and sit-ups) to improve upper body strength and core.

Day 8

• Jog at a slow pace for 200 meters then walk fast for 50 meters and repeat 3 x times without rest.
• Perform as many push-ups and sit-ups as possible continuously (rest 5 minutes between push-ups and sit-ups).

Day 9

• Run a 2,5 km distance at a comfortable pace.
• Perform different stretching exercises.

Day 10

• Test yourself and run 20 meters between point A and point B at your own pace. Run as many laps as possible without stopping.
• Perform as many push-ups and sit-ups as possible continuously (rest 5 minutes between push-ups and sit-ups).

Day 11

• Repeat Day: 7 – 10 until two days before the SAPS Physical Fitness Assessments.