The Jammu & Kashmir Services Selection Board (JKSSB) has announced vacancies for Police Constable Recruitment in 2024. To secure a spot, candidates need to prepare for the physical test, which includes both the Physical Standard Test (PST) and Physical Endurance Test (PET). These tests assess the physical fitness required for the role of a police constable.
This article provides a detailed guide on preparing for the JKSSB Constable physical tests, which will be crucial for your success.
JKSSB Constable Physical Tests🏋️♂️
| Test Type | Male | Female | Gorkha/Ladakh Candidates |
|---|---|---|---|
| Height | 5 feet 6 inches | 5 feet 2 inches | 5 feet (male), 5 feet 2 inches (female) |
| Chest | 32 inches (normal), 33.5 inches (expanded) | NA | 32 inches (normal), 33.5 inches (expanded) |
| Race | 1.6 km in 6 minutes 30 seconds | 1 km in 6 minutes 30 seconds | Same as Male/Female depending on category |
| Push-ups | 20 Push-ups | NA | NA |
| Shot Put | 14.5 feet | NA | NA |
Note: Male candidates are required to complete a 1.6 km run in 6 minutes and 30 seconds, whereas female candidates must complete 1 km within the same time frame. In addition, male candidates are tested on push-ups and shot put skills, while female candidates are not assessed on these events.
Key Physical Tests and Preparation Strategies 🏃♂️
1. Race (Endurance Test) 🏃♀️
The race is a critical component of the physical endurance test for both male and female candidates. Male candidates must run 1.6 km, while females need to complete 1 km. The key to passing this test is building stamina through regular running and cardio exercises. Here’s how you can prepare:
- Start Slow: Begin with shorter distances, gradually increasing the distance each week.
- Interval Training: Practice sprinting in intervals, followed by rest periods. This will help improve your overall speed and endurance.
- Consistency is Key: Aim to run at least 3–4 times a week to build stamina.
2. Push-ups (Strength Test) 💪
This test is required only for male candidates. You need to complete 20 push-ups as part of the physical standard test. To build upper body strength and pass this test:
- Practice Regularly: Start with a manageable number of push-ups, then increase gradually as your strength improves.
- Incorporate Strength Training: Include exercises such as planks, chest presses, and tricep dips to improve overall upper body strength.
3. Shot Put (Strength Test) ⚽
Male candidates must throw a shot put to a distance of 14.5 feet. To prepare for this:
- Focus on Technique: Learn the proper technique for throwing a shot put to maximize your distance.
- Strength Building: Work on increasing your arm strength and explosive power through exercises like medicine ball throws and shoulder presses.
4. Physical Standard Test (PST) 📏
The Physical Standard Test measures your height and chest circumference (for males). Ensure that you meet the physical height and chest measurements set by the JKSSB guidelines. If you’re close to the limit, it may be worth focusing on nutrition and overall body composition to meet these standards.
How to Build a Physical Test Routine 🗓️
Here’s a simple weekly routine to prepare for the physical tests:
| Day | Activity |
|---|---|
| Monday | 30-minute running session (intervals) |
| Tuesday | Push-ups, strength training (chest, arms) |
| Wednesday | 1 hour of full-body workout (bodyweight exercises) |
| Thursday | Running (long distance, 1.6 km/1 km) |
| Friday | Shot put training and upper body exercises |
| Saturday | Rest or active recovery (light yoga/stretching) |
| Sunday | Running or strength session |
Daily Timetable for JKSSB Constable Physical Test Preparation 🗓️
| Time | Activity |
|---|---|
| 5:30 AM – 6:00 AM | Wake Up & Warm-Up: Stretching and light body movements to prepare your body for exercise. 🧘♀️ |
| 6:00 AM – 7:00 AM | Running/Endurance Training: Focus on interval running (alternating between sprints and rest). Aim for 1-2 km, depending on your current fitness level. 🏃♂️ |
| 7:00 AM – 7:30 AM | Cool Down & Stretching: Stretch your muscles to improve flexibility and reduce the risk of injury. |
| 8:00 AM – 9:00 AM | Breakfast & Rest: Have a nutritious meal, focusing on proteins and carbs for energy. 🥗🍳 |
| 9:00 AM – 11:00 AM | Strength Training: Focus on exercises such as push-ups, planks, squats, and arm exercises. Add shot put practice if needed. 💪 |
| 11:00 AM – 1:00 PM | Study Break: Take a short break, hydrate, and then focus on preparing for the written test. Study general knowledge, reasoning, and mathematics. 📚 |
| 1:00 PM – 2:00 PM | Lunch & Rest: Have a balanced meal and take a break to relax. 🍲 |
| 2:00 PM – 4:00 PM | Mock Tests & Written Preparation: Solve practice papers, take mock tests, and improve your time management skills for the written exam. 📝 |
| 4:00 PM – 5:00 PM | Running Practice (Alternate Days): On alternate days, increase your running distance or work on stamina-building exercises. |
| 5:00 PM – 6:00 PM | Strength/Endurance Training: Alternate between strength exercises (like push-ups) and endurance training (like running drills). |
| 6:00 PM – 7:00 PM | Evening Cool Down & Stretching: Finish the day with a light jog or walking followed by stretching. 🧘♂️ |
| 7:00 PM – 8:00 PM | Dinner & Rest: Eat a nutritious dinner with protein, carbs, and healthy fats. Ensure to get enough calories for recovery. 🥘 |
| 8:00 PM – 9:30 PM | Rest/Leisure Time: Use this time to relax, hydrate, and focus on mental health. |
| 9:30 PM – 10:00 PM | Preparation for Sleep: Wind down, light stretching, or meditation. |
Common Mistakes to Avoid ⚠️
- Skipping Strength Training: Many candidates focus only on running and forget the importance of strength for push-ups and other tests.
- Neglecting Rest: Overworking without adequate rest can lead to injuries and fatigue. Always schedule at least one rest day per week.
- Inconsistent Training: Irregular practice can lead to poor results. Maintain consistency in your preparation.
Official Website – jkssb.nic.in
Our Homepage – nvsrecruitment2019.org