In this instalment of the SPF Fit series, we meet Insp Siti Sarah Binte Mohamed Yusoff, an Investigation Officer and member of the national volleyball team!
By: Seah Hwee Khan
Police Life finds out how Inspector (Insp) Siti Sarah Binte Mohamed Yusoff stays committed to being fighting fit for her fellow Police officers and teammates on the national volleyball team.
Tell us about yourself!
I’ve been in the Singapore Police Force (SPF) for a little over a year now, and I graduated from the Home Team Academy in November 2022. I’m currently an Investigation Officer (IO) at Ang Mo Kio Division. I was previously a Ground Response Force officer with the same Division.
As an IO, I investigate general crime cases that are assigned to me. I’m still quite new to the IO role, but with the support of my teammates at the Division, I’m quickly learning the ropes. It’s a privilege and an honour to be part of the SPF, and to be able to help people in need.
How did you get started with volleyball, and what attracted you to the sport?
I was a high jumper in primary school so volleyball suited me as a sport, and I started playing on my secondary school team. I was lucky to be trained by good coaches who developed my fundamentals in the sport. I eventually joined the national volleyball team in 2019.
I find volleyball fascinating as the outcome of the game is dependent on many small variables. Your team could be leading by 10 points, and still lose the set! There’s also beauty in how the team must work seamlessly together, leveraging each team member’s strength, to clinch a win.
How frequent is your volleyball training and how do you balance the training with your responsibilities at work?
Our volleyball training sessions take place four times a week, and last three hours each session. Balancing work and training means sacrificing some personal time. I don’t use social media, which saves me from scrolling through my phone all the time! It also helps me to stay focused on things that matter to me.
Being an IO, my work schedule can be unpredictable. However, my supervisors and fellow officers are very supportive and understanding. They’ve been a huge help and I really appreciate it!
Can you describe your fitness routine?
In addition to my volleyball training sessions, I also perform plyometric training twice a week on my own, half an hour each time, to develop my vertical jump height and agility.
Plyometrics involves reactive jumping and loading to train for quick and powerful jumps. My training has different sets of exercises consisting of various hops and high jumps and tucks on flat ground, as well as up steps. This helps me to be quick on my feet and increase my reach in the air, which is vital in volleyball.
I also do strength-based training with weights in the gym once a week, for about an hour. This includes doing about 20 push-ups each time. If there’s time, I try to squeeze in running or cycling for cardio. Personally, I much prefer cycling to running!
Have you always been active, and what motivates you to keep fit?
Sports has always been an important part of my family. My parents were competitive sportspeople in their youth and, naturally, my brothers and I were exposed to sports as kids. My parents believe that sports help in character development, as well as teach values such as discipline and commitment.
Today, what motivates me to keep fit is my commitment to my operational readiness as a Police officer, and to my volleyball team. I must perform at my best to contribute to my teammates at work and on the court.
What’s your advice for others who want to start improving their fitness?
Consistency is important, and you must take responsibility for your fitness. Also, everyone defines fitness a little differently – as strength, agility or stamina. So, first find out what fitness means to you, then focus on your motivation to get fit. It could be as simple as being able to run up the stairs or passing a fitness test! Personally, I believe fitness is empowering and it should be an end in itself.
With a goal in mind, you can craft your action plan. Try different activities to find one that you enjoy. There are also various online platforms with different kinds of workout classes. You can also set regular exercise sessions after every shift or on off-days. Commit to a regular exercise routine.
Do you exercise during the fasting period? Is it any different from your usual exercise routine?
Yes, I mostly train at night, after I’ve broken fast. If I can’t exercise at night, I’ll work out about one and a half hours before breaking fast, as it gives me an hour for the workout and 30 minutes to shower and settle down before eating. I typically don’t perform plyometric training or strength training while fasting as these exercises are high-intensity.
What’s your fitness goal for 2023?
I’ve been working on increasing my vertical jump height. Through plyometrics and power training I would like to increase my jump height by 10cm by May!
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