Bihar Police Physical Test Preparation Guide 2026 - Running, Jump, Diet
Verified by SkillUpBihar Editorial Team on 08 Feb 2026
Exam Overview
Exam Pattern
| Section | Marks | Questions |
|---|---|---|
| 1.6 KM Run (Male) | 0 | - |
| 1 KM Run (Female) | 0 | - |
| Long Jump (Male) | 0 | - |
| High Jump (Female) | 0 | - |
| Total | 0 | - |
Recommended Books
Preparation Strategy
Bihar Police Physical Test Preparation 2026 - Running Tips, Jump Training & Diet Plan
Bihar Police bharti mein sabse zyada candidates physical test mein fail hote hain - written mein nahi. CSBC ki physical efficiency test (PET) mein running, high jump, long jump, aur shot put hota hai. Ek bhi event fail = overall fail. Physical preparation ko seriously lo.
Quick Info
| Detail | Information |
|---|---|
| Exam Name | Bihar Police Constable Physical Efficiency Test (PET) |
| Organization | CSBC (Central Selection Board of Constable) |
| Events (Male) | 1.6 km Race, High Jump (4 ft), Long Jump (12 ft), Shot Put (16 lbs - 16 ft) |
| Events (Female) | 1 km Race, High Jump (3 ft), Long Jump (9 ft), Shot Put (12 lbs - 10 ft) |
| Pass Criteria | ALL events clear karna zaroori hai |
| Preparation Time | Minimum 3 months (ideal 4-6 months) |
| Official Website | csbc.bihar.gov.in |
Physical Standards - Pehle Check Karo
Male Candidates
| Parameter | General/OBC | SC/ST |
|---|---|---|
| Height | 165 cm (5'5") | 160 cm (5'3") |
| Chest (Normal) | 81 cm | 79 cm |
| Chest (Expanded) | 86 cm (+5 cm minimum) | 84 cm (+5 cm minimum) |
Female Candidates
| Parameter | General/OBC | SC/ST |
|---|---|---|
| Height | 155 cm (5'1") | 152 cm (5'0") |
Note: Height aur chest non-negotiable hai. "Height badhane ki dawai" ya "injection" kaam nahi karta - ye sab scam hai.
Event 1: Running - SABSE IMPORTANT
Running mein sabse zyada candidates fail hote hain. Ye tumhara primary focus hona chahiye.
Running Standards
| Category | Distance | Time Limit |
|---|---|---|
| Male | 1.6 km (1600 meters) | 6 minutes |
| Female | 1 km (1000 meters) | 5 minutes |
Key Running Strategy
- Month 1: Base building - Walk + Jog se shuru karo, gradually 1.6 km continuous running tak pahucho
- Month 2: Stamina + speed building - Intervals (400m fast + rest), time trials, 2 km endurance runs
- Month 3: Speed polishing - Exam simulations, sprint training, consistently under 6:00
Running Technique Tips
| Aspect | Sahi Tarika | Galat Tarika |
|---|---|---|
| Posture | Seedha khade hoke daudo, thoda aage jhuko | Jhukke ya peeche jhuk ke daudna |
| Arms | 90 degree pe bend, aage-peeche swing karo | Arms cross karna ya sides pe rakhna |
| Feet | Mid-foot pe land karo | Heel se pehle land karna (injury risk) |
| Breathing | Naak se le, mooh se chhodo. Rhythmic breathing. | Sirf mooh se saans lena |
| Pace | Pehle 800m medium pace, last 800m fast | Pehle fast, baad mein slow |
Female Candidates - 1 km Tips
- Pehle 500m steady pace (2:15-2:30 target), last 500m mein speed badhao
- Training 1.5-2 km tak karo taaki exam distance easy lage
- Sprint training zaroor karo - 1 km mein speed zyada matter karti hai
Event 2: High Jump
| Category | Minimum Height |
|---|---|
| Male | 4 feet (121.92 cm) |
| Female | 3 feet (91.44 cm) |
Scissor Method (Recommended)
- Approach Run: 45 degree angle se 5-7 steps ka run-up
- Take-off: Bar ke paas wala pair se push karo
- Lead Leg: Dusra pair pehle uthao - seedha aur high
- Trail Leg: Pehla pair bhi jaldi uthao - scissor motion
- Arms: Dono haath upar swing karo jump ke time - momentum milta hai
Tips: Warm-up mandatory (10 min jog + stretching). Approach run har baar same steps, same angle rakho. Video record karo aur mistakes identify karo.
Event 3: Long Jump
| Category | Minimum Distance |
|---|---|
| Male | 12 feet (3.66 meters) |
| Female | 9 feet (2.74 meters) |
Technique (4 Phases)
- Run-up: 10-12 steps ka fast run-up, maximum speed at take-off
- Take-off: Dominant foot se board pe push, 45 degree angle
- Flight: Paer aage badhao, arms circular swing
- Landing: Dono feet together, aage ki taraf giro (peeche nahi)
Tips: Run-up speed is key. Board hit practice karo (miss = foul). Daily 6-8 quality jumps kaafi hain. Squats, lunges, box jumps se leg strength badhao.
Event 4: Shot Put
| Category | Weight | Minimum Distance |
|---|---|---|
| Male | 16 lbs (7.26 kg) | 16 feet (4.88 meters) |
| Female | 12 lbs (5.44 kg) | 10 feet (3.05 meters) |
Glide Method Technique
- Grip: Shot ko fingers pe rakho (palm pe nahi), neck ke paas hold karo
- Glide: Peeche se aage slide karo - power generate
- Push: Shoulder se PUSH karo (throw nahi). Elbow high rakho
- Release: 45 degree angle pe release, fingers se last push
Tips: Push, don't throw. Core strength (push-ups, planks) daily karo. 45 degree release angle pe maximum distance milti hai. Exam weight se familiar hona zaroori hai.
Diet Essentials
| Rule | Details |
|---|---|
| Protein | Daily 1.2-1.5 gm/kg body weight. Eggs, dal, milk, paneer, soybean, sattu. |
| Carbs | Roti, rice, banana. Training ke pehle carbs zyada lo. |
| Hydration | 3-4 litre water daily. Training ke dauran har 15 min mein water. |
| Avoid | Junk food, cold drinks, fried food, alcohol, smoking. |
| Budget | ₹2,000-3,000/month mein sab milta hai - eggs, sattu, chana, dal, milk, peanuts. |
Common Mistakes
| Mistake | Solution |
|---|---|
| Running practice last moment shuru karna | 3-4 months pehle shuru karo |
| Sirf running practice, jumps ignore | Sab events weekly practice karo |
| Warm-up skip karna | 10-15 min warm-up mandatory |
| Galat shoes mein practice | Running shoes khareed lo (₹1000-2000) |
| Steroid/supplement scam mein fasna | Natural training karo, shortcuts avoid karo |
Exam Day Strategy
Before Exam
- 2 din pehle heavy training band karo - light jog only
- Raat ko 8 ghante neend, halka dinner
- Running shoes, comfortable clothes, documents ready
Exam Day
- 2-3 ghante pehle pahucho, light breakfast (banana + bread + water)
- Warm-up 15-20 min: Light jog + stretching + 2-3 short sprints
- Running mein: Pehle 800m control, last 400m full speed
- Apni lane mein raho, dusron ka pace follow mat karo
- Side mein dard ho toh pace slow karo but RUKO MAT
Scam Alert
WARNING: Physical test ke around bhi fraud hota hai!
| Scam Type | Warning |
|---|---|
| "Height badhane ki injection" | Health risk + kaam nahi karta. 100% scam. |
| "Running mein help karwa denge" | Biometric tracking hoti hai. Pakde jaoge. |
| "Medical clear karwa denge" | Fake certificate = permanent ban + criminal case. |
| "Steroids se stamina badhao" | Medical test mein fail + serious health damage. |
| "₹2 lakh do, direct selection" | 100% fraud. Police bharti transparent hai. |
Yaad Rakho: Shortcuts se nahi, mehnat se selection hota hai. SkillUPBihar pe Scam Database dekho.
FAQs
Q: Running mein sabse zyada fail kyun hote hain? Kyunki candidates last moment practice shuru karte hain. Running stamina 3-4 months lagta hai build hone mein. Aaj se shuru karo.
Q: Kya gym jaana zaroori hai? Nahi. Ground pe running, bodyweight exercises (push-ups, squats, lunges), aur event practice kaafi hai. Gym optional hai.
Q: Diet mein non-veg zaroori hai? Nahi. Dal, soybean, paneer, milk, peanuts, sattu - ye sab protein ke acche sources hain. Sattu Bihar ka superfood hai.
Q: Ek event fail toh doosre se compensate hota hai? Nahi, har event independently clear karna padta hai. Ek bhi fail = overall fail.
Q: Running ke liye best time kya hai? Subah 5-6 AM best hai. Exam usually morning mein hota hai toh body ko usi time ka habitual banao.
Q: Shin splints ya knee pain ho raha hai, kya karun? 2-3 din rest lo. Ice lagao. Proper running shoes khareed lo. Concrete se grass/track pe shift karo. Zyada pain ho toh doctor ko dikhao.
Page Last Updated: February 2026
SkillUP Bihar Editorial Team
Har update official source se verify hota hai. Galat info lage toh report karo.
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