SSC CPO Sub-Inspector Recruitment 2026: Apply Online

Syllabus and Physical Standards

The SSC CPO Physical Standard Test (PST) and Physical Endurance Test (PET) are critical qualifying stages in the selection process for Sub-Inspectors in Delhi Police and CAPFs. Candidates must meet specific physical measurements to clear the PST. For male candidates, the general height requirement is 170 cm with a chest measurement of 80 cm (unexpanded) and 85 cm (expanded). Female candidates require a minimum height of 157 cm. Relaxations in height are provided for candidates belonging to hill areas (such as Garhwal, Kumaon, Himachal Pradesh, Gorkhas, Dogras, Marathas) and Scheduled Tribes (ST), bringing the requirement down to 165 cm and 162.5 cm for males, and 155 cm and 154 cm for females respectively.

Exam Pattern and Evaluation

The Physical Endurance Test (PET) is designed to test the physical fitness, stamina, and agility of the candidates. It is strictly qualifying in nature, meaning no marks are awarded for these events, but failing in even a single event will lead to immediate disqualification. The events for male candidates include a 100-meter sprint to be completed in 16 seconds, a 1.6 km run in 6.5 minutes, a long jump of 3.65 meters, a high jump of 1.2 meters, and a shot put throw of 4.5 meters (using a 16 lbs ball). For female candidates, the events are a 100-meter sprint in 18 seconds, an 800-meter run in 4 minutes, a long jump of 2.7 meters, and a high jump of 0.9 meters. Candidates are given three chances to clear the long jump, high jump, and shot put events, whereas the running events must be cleared in a single attempt.

Preparation Tips for Running Events

To clear the running events, candidates must focus on building cardiovascular endurance and speed. Start your preparation at least 4-6 weeks before the physical test. Begin with slow, long-distance running to build stamina, gradually increasing the distance to 3-4 km. Once a solid endurance base is established, introduce interval training and sprint workouts to improve your timing for the 100-meter and 1.6 km/800-meter runs. Practice running on tracks similar to the actual testing grounds. Proper running shoes with good cushioning are essential to prevent shin splints and joint injuries. Always perform a thorough warm-up before running and a cool-down stretch afterward to maintain muscle flexibility.

Techniques for Jumps and Shot Put

The long jump and high jump require explosive leg power, coordination, and correct technique. For the long jump, focus on your approach run, takeoff from the board, flight phase, and landing. Practice maintaining maximum speed during the approach and converting that horizontal velocity into vertical lift at takeoff. For the high jump, master either the scissor cut or the Fosbury flop technique depending on your comfort level. Strengthening your core, calves, and quadriceps through squats, lunges, and plyometric exercises (like box jumps) will significantly improve your jump heights and distances. For male candidates practicing the shot put, focus on shoulder strength and the optimal release angle (around 45 degrees) to maximize distance.

Diet, Hydration, and Recovery

A balanced diet rich in complex carbohydrates, lean proteins, and healthy fats is vital to fuel your intense physical training. Proteins aid in muscle repair and recovery, while carbohydrates provide the necessary energy. Stay exceptionally well-hydrated by drinking plenty of water and electrolyte-rich fluids throughout the day, especially during training sessions. Avoid junk food, sugary drinks, and alcohol during your preparation phase. Ensure you get 7-8 hours of quality sleep every night to allow your body to heal and rebuild muscle tissues. If you experience persistent pain or injury, rest immediately and seek medical advice to avoid worsening the condition before the actual test day.