Physical Test (PET) Preparation Guide 2026 – Running, Long Jump, High Jump & Medical Complete Guide

Police, forest guard, jail warder, SSC CPO, CAPF — har uniformed job me PET (Physical Efficiency Test) aur PST (Physical Standard Test) hota hai — aur yahi stage sabse zyada candidates ko bahar karta hai. Written clear karke PET me fail hona sabse bura lagta hai, isliye PET ki taiyari written ke saath parallel karni chahiye, baad me nahi.

1PET me kya hota hai (post ke hisaab se)

• Running — 1.6 km (SSC GD, police), 4.8 km (UP Police male), 5 km (MP Police), 2.4 km (female) — timed
• Long jump — 3-4 meters tak (male), 2-3 meters (female) — technique important
• High jump — 1-1.2 meters — approach + takeoff technique
• Shot put — 4-7 kg (male), 3-4 kg (female) — strength + technique
• 25 km walk — Forest Guard me (male) — endurance test (Forest guide)

2PST me kya hota hai

• Height — male 168 cm (general), female 152 cm — category-wise relaxation
• Chest — male 80-85 cm (expansion 5 cm) — category-wise relaxation
• Weight — BMI based (kai posts me)

3Running preparation (most important)

• Week 1-2 — stamina build — daily 2-3 km slow continuous running
• Week 3-6 — speed — interval training (400m fast + 200m slow x 6-8)
• Week 7+ — timed practice — actual distance ko target time se kam me karo
• Shoes — running shoes achhe lo, injury se bacho
• Diet — protein + carbs, pani zyada, junk kam

4Jumps & shot put

• Long jump — approach run + takeoff board practice — video dekhke technique seekho
• High jump — Fosbury flop ya scissor technique — coach se seekhna best
• Shot put — strength (push-ups, shoulder press) + release angle practice

5Medical

• Vision — 6/6 (kai posts me), color blindness check (ALP me strict)
• Flat foot, knock knees check — pehle se doctor se check karwa lo
• Tattoos — face/neck pe allowed nahi kai posts me

6Female candidates ke liye

• Female standards alag hote hain — height, race distance, jumps — notification me check karo
• Training same — stamina + technique, bas targets alag
• Safety — morning me group me practice karo

7Common mistakes

• Written ke baad PET shuru karna — late ho jata hai, 3-4 mahine chahiye
• Sirf running karna — jumps/shot put ignore kar dena
• Height/chest andaze se samajhna — exact measurement lo
• Injury pe bhi practice — rest lo, physio se consult karo

8Preparation tip

9Kaise dhundhein?