Bihar Police Physical Test Preparation Guide 2026 - Running, Jump, Diet
⚡ 30-SECOND SUMMARY
📋 Exam Overview▾
Exam Pattern
| Section | Marks | Questions |
|---|---|---|
| Daud - 1.6 km (Male, 6 min) / 1 km (Female, 5 min) | 50 | - |
| Gola Phenk (Shot Put) - 16 lb/16 ft (Male), 12 lb/12 ft (Female) | 25 | - |
| Unchi Kood (High Jump) - 4 ft (Male), 3 ft (Female) | 25 | - |
| Total | 100 | - |
📚 Recommended Books (3)▾
🎯 Preparation Strategy▾
Bihar Police Physical Test Preparation 2026 - Running Tips, Jump Training & Diet Plan
Bhaiyon, Bihar Police Constable bharti mein sabse zyada candidates physical test mein fail hote hain - written mein nahi. CSBC ke Advt 01/2025 ke niyam saaf hain: likhit sirf qualifying hai, aur PET 100 ank ki hai - daud 50, gola phenk 25, unchi kood 25 - aur final merit inhi ankon se banti hai. Constable PET me sirf ye teen events hain (long jump nahi). Har event alag se paas karna zaroori hai; ek bhi fail = bahar.
Abhi Kis Bharti Ka Physical Chal Raha Hai (3 September 2026)
| Bharti | Haal | Page |
|---|---|---|
| Constable 19,838 (Advt 01/2025) | Cycle poora - final result 27 May 2026 | Final merit list |
| Constable Operator 993 (Advt 02/2026) | 18 Aug 2026: 5,966 PET ke liye chune gaye; PET ki tareekh abhi ghoshit nahi | Operator result |
| Special Branch 83 (Advt 01/2026) | 254 abhyarthi PST (sirf naap) ke liye, 12 Sept 2026, Patna | Special Branch result |
Operator wale bhaiyon ke liye ye page abhi sabse kaam ka hai - PET ki tareekh kabhi bhi aa sakti hai.
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 daud (6 min), Gola phenk 16 lb - 16 ft, Unchi kood 4 ft |
| Events (Female) | 1 km daud (5 min), Gola phenk 12 lb - 12 ft, Unchi kood 3 ft |
| Ank | 100 (daud 50 + gola 25 + unchi kood 25) - final merit isi par |
| Pass Criteria | Teeno events alag-alag clear karna zaroori; gola aur kood me max 3 mauke |
| Preparation Time | Minimum 3 months (ideal 4-6 months) |
| Official Website | csbc.bihar.gov.in |
Physical Standards - Pehle Check Karo
Male Candidates
| Parameter | General / BC | EBC | SC / ST |
|---|---|---|---|
| Height | 165 cm | 160 cm | 160 cm |
| Chest (bina phulaye) | 81 cm | 81 cm | 79 cm |
| Chest (phulakar) | 86 cm | 86 cm | 84 cm |
Phulane par seene me kam se kam 5 cm ka antar hona chahiye (Advt 01/2025, kandika 4).
Female Candidates
| Parameter | Sabhi Category |
|---|---|
| Height | 155 cm |
| Weight | Kam se kam 48 kg |
| Chest | Nahi naapa jaata |
Transgender abhyarthiyon ke liye mahila wale maapdand lagu hain.
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 | Ank (Advt 01/2025) |
|---|---|---|---|
| Male | 1.6 km (1 mile) | 6 minutes | 5 min se kam = 50; 5:00-5:20 = 40; 5:20-5:40 = 30; 5:40-6:00 = 20 |
| Female | 1 km | 5 minutes | 4 min se kam = 50; 4:00-4:20 = 40; 4:20-4:40 = 30; 4:40-5:00 = 20 |
Yahi 50 ank merit banate hain - sirf "6 minute me poora" karna target nahi hai, 5 minute ke andar aana target hai. Daud me fail hue to baaki events me baithne bhi nahi diya jaata.
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
Technique: mid-foot pe land karo (heel se nahi), naak se saans lo aur mooh se chhodo, pehle 800m medium pace aur last 800m fast. Behno, 1 km me speed zyada matter karti hai - training 1.5-2 km tak karo aur sprint zaroor jodo.
Event 2: High Jump
| Category | Minimum | Ank |
|---|---|---|
| Male | 4 ft | 4 ft = 13; 4 ft 4 in = 17; 4 ft 8 in = 21; 5 ft = 25 |
| Female | 3 ft | 3 ft = 13; 3 ft 4 in = 17; 3 ft 8 in = 21; 4 ft = 25 |
Sirf 3 mauke milte hain. Minimum paar karna paas hai, par merit ke liye ek slab upar jaana padega.
Scissor method: 45 degree se 5-7 steps ka run-up, bar ke paas wale pair se push, dusra pair seedha upar, phir pehla pair scissor motion me, dono haath upar swing. Approach har baar same steps aur same angle rakho; video record karke galti pakdo.
Event 3: Long Jump
Constable PET me long jump hai hi nahi - Advt 01/2025 me sirf daud, gola phenk aur unchi kood hain. Long jump Bihar Police SI (BPSSC) aur kuch doosri bhartiyon me hota hai, unke apne vigyapan ke niyam alag hain. Constable wale bhaiyon, iska time unchi kood aur gola par lagao.
Event 4: Shot Put
| Category | Weight | Minimum | Ank |
|---|---|---|---|
| Male | 16 lb (7.26 kg) | 16 ft | 16-17 ft = 9; 17-18 = 13; 18-19 = 17; 19-20 = 21; 20+ = 25 |
| Female | 12 lb (5.44 kg) | 12 ft | 12-13 ft = 9; 13-14 = 13; 14-15 = 17; 15-16 = 21; 16+ = 25 |
Yahan bhi 3 mauke. Minimum par sirf 9 ank milte hain - merit yahin banti-bigadti hai.
Glide method: gola fingers pe (palm pe nahi), neck ke paas hold; peeche se aage glide karke shoulder se PUSH karo (throw nahi), elbow high, 45 degree pe release. Exam wale weight se hi practice karo, aur push-ups/planks se core banao.
Diet Essentials
Protein roz 1.2-1.5 gm/kg (eggs, dal, milk, paneer, soybean, sattu), training se pehle carbs (roti, rice, banana), 3-4 litre paani. Junk food, cold drink, sharab aur dhumrapan band. Sattu Bihar ka sabse sasta protein hai.
Common Mistakes
Chaar galtiyan har saal wahi: daud ki practice aakhri mahine shuru karna, sirf daud karna aur kood/gola ko chhod dena, warm-up skip karna, aur chappal ya galat joote me practice karna. Running shoes (₹1000-2000) pehle hafte hi le lo.
Exam Day Strategy
Before Exam
- 2 din pehle heavy training band, sirf light jog; admit card + original documents + self-attested copy (DV usi din hoti hai)
Exam Day
- 2-3 ghante pehle pahucho, halka nashta, 15-20 min warm-up; daud me pehle 800m control, last 400m full speed
- Side mein dard ho toh pace slow karo but RUKO MAT - 6 minute paar = poori bharti se bahar
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 aur video hoti hai; CSBC ne Aug 2026 me impersonation par ummeedvari radd ki. |
| "₹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: Ek event fail toh doosre se compensate hota hai? Nahi, har event alag se clear karna padta hai. Aur paas hone ke baad bhi ank ginte hain - final merit PET ke 100 ankon se banti hai, likhit ke ankon se nahi.
Sources & References
Official Portals:
- CSBC Bihar - bharti ki sabhi soochnayein, 18 Aug aur 29 Aug 2026 ke notice (accessed 3 September 2026)
- Advt 01/2025 - Constable (PDF) - maapdand (kandika 4), PET events aur ank (accessed 3 September 2026)
Helpline Numbers:
- Cyber Crime: 1930
Ye Bhi Zaroor Padhein
- Bihar Police Constable Operator Result 2026 - 5,966 PET ke liye chune gaye
- Bihar Police PET Aur PST Ka Poora Hisaab - niyam aur merit ka logic
- Bihar Police Constable Operator 993 Posts - bharti ka poora page
- Bihar Home Guard 13,500 Posts - 12th pass, PET yahan bhi
- Bihar Police SI Mains Preparation 2026 - daroga ki taiyari
- Bihar Police Exam Prep - likhit + physical ka poora guide
- Bihar Police Constable Syllabus - exam pattern
- Sarkari Naukri Medical Test - PET ke baad wala padav
- Bihar Police Waiting List 2026 - Aayegi Hi Nahi - tie-breaker ka niyam
🔗 IMPORTANT LINKS
Is Page ka Author
Abhishek - SkillUP Bihar
Exam Strategy Researcher
Content Writer. Official govt sources se verified content likhta hai. Bihar sarkari naukri focus. Har page kam-se-kam 2 official sources se cross-verified.
Verified by Md Saiyad Ali - Founder & Content Researcher
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