Fitness to the frontline – PC Sophie’s Journey into Policing

Meet PC Sophie who ’s turned her lifelong ambition into a career she’s proud of.

We met up with Sophie where she was leading a ‘mega-scenario’ training session for some officers who were completing their annual personal and public safety certification. She explained: “Even before joining our force, people would ask me if I was a police officer.”

At 5’7 and 62kg, Sophie is not physically imposing, but her natural authority was clear to see, making even the biggest person in the group stand up and take note.

“I’ve always wanted to be a police officer,” Sophie says. “It’s everything I hoped it would be, exhilarating, challenging, and incredibly rewarding.”

Earlier this year, Sophie received a Chief Constable’s Commendation and an award for her bravery after she and Sergeant Chris tackled a man with a knife who was threatening a young family in Milton Keynes. “He was lunging at a child when we arrived and my training kicked in. I grappled him to the ground and wrestled the knife away. Now he’s serving 11 years in prison. That moment was a stark reminder of why we do this job – to save life and protect our communities.”

Sophie applied to join policing straight after college, however she was unsuccessful, so trained as a prison officer instead. “I wanted to experience managing high-risk situations and talking to people as an authority figure,” she explains. “Working in a high-security men’s prison in my early twenties was a shock. You’re dealing with people who challenge authority and can be very dangerous.”

She spent 11 years in that role developing strong communication skills and a keen interest in fitness. “Keeping fit made me feel safer. I worked random shifts, including nights and weekends, but I always made time to go for a run or workout at the gym.”

Sophie was determined to join policing and re-applied successfully. She completed a 13-week intensive training course at our training centre in Sulhamstead, where she learnt more about officer safety and physical fitness. Now six years on, Sophie is proud to be one of our Personal and Public Safety Trainers, helping new recruits prepare for policing out on the frontline.

“I loved being on response, but I’m also passionate about helping others reach their potential and achieve the high standards we expect.”

“Today, our new recruits undergo 23 weeks of training, with even more focus on self-defence and physical readiness. There’s the bleep test – level 5.4 is the minimum. That’s 35 shuttles of 15 metres in just over three and a half minutes. Then you learn how to restrain someone who’s resisting arrest, deal with physical confrontations, and respond to knife threats.”

“I am often asked if female officers need to be as physically strong as their male colleagues. The answer is no! Being a good communicator and a great team player are equally important skills for smaller officers, no matter what their gender.

“There will always be bigger and stronger people that you come up against during your duties, but there are different options that can be used to deal with a risk or threat without having to resort to the use of force. When violent people need to be controlled, this can often be achieved with good technique, rather than brute force”.

Sophie has shared her 5 top tips for staying fit and healthy:

1. A good level of cardiovascular fitness will build endurance and stamina, helping you to carry on for longer, even in the most demanding of jobs.
2. Maintaining good nutrition is important because shift working mixed with the unpredictable nature of the job means that you eat when you can. Experienced officers learn to plan ahead and keep freezer bags in the car to help their keep meals fresh. My go-to meals include overnight oats with protein powder, chicken wraps and tuna pasta. Snacks like bagels and cereal bars also keep me going. The key is real food that fuels you for anything.
3. Remember to also drink regularly because having a good level of hydration is really important for your physical and mental health.
4. Ensure you get quality sleep to allow your body time to recover properly and improve mobility.
5. Avoid comparing yourself to others because you don’t have to be the biggest, strongest, or fastest person to become a great police officer. By looking after yourself and doing regular exercise you can become the very best version of yourself.

To find out more about a policing career with TVP – including the realities of working on response, the initial training, and applying to become a Police Officer, visit our Police Officer page.

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