Running, pull-ups, jumps and height/chest standards for every exam — and how we train you on the ground every day.
Daily ground practice
Daily running and fitness practice on the ground so you clear the physical test with confidence.
| Exam | Men | Women |
|---|---|---|
| Indian Army | 1.6 km run: Group I: 5 min 30 sec · Group II: 5 min 45 sec | — |
| Indian Airforce | 1.6 km run: 7 minutes | 8 minutes |
| Indian Navy | 1.6 km run: 6 min 30 sec | 8 minutes |
| Indian Coast Guard (ICG) | 1.6 km run: 7 minutes | — |
| NDA | Recommended before SSB: 2.4 km run in 15 min, push-ups, sit-ups, chin-ups, rope climbing | Same, with lighter targets |
| SSC GD | Race: 5 km in 24 minutes | 1.6 km in 8 min 30 sec |
| Event | Men |
|---|---|
| 1.6 km run | Group I: 5 min 30 sec · Group II: 5 min 45 sec |
| Pull-ups | 6 to 10 (marks for each) |
| 9 ft ditch | Qualifying |
| Zig-zag balance | Qualifying |
| Standard | Men |
|---|---|
| Height (Rajasthan — Western Plains) | 170 cm |
| Chest | 77 cm (+5 cm expansion) |
| Weight | In proportion to height and age |
| Event | Men | Women |
|---|---|---|
| 1.6 km run | 7 minutes | 8 minutes |
| Push-ups | 10 in 1 minute | — |
| Sit-ups | 10 in 1 min 30 sec | 10 in 1 min 30 sec |
| Squats | 20 in 1 minute | 15 in 1 minute |
| Standard | Men | Women |
|---|---|---|
| Height | 152.5 cm | 152 cm |
| Chest expansion | At least 5 cm | — |
| Weight | In proportion to height and age | In proportion to height and age |
| Event | Men | Women |
|---|---|---|
| 1.6 km run | 6 min 30 sec | 8 minutes |
| Squats (uthak-baithak) | 20 | 15 |
| Push-ups | 15 | 10 |
| Bent-knee sit-ups | 15 | 10 |
| Standard | Men | Women |
|---|---|---|
| Height | 157 cm | 152 cm |
| Event | Men |
|---|---|
| 1.6 km run | 7 minutes |
| Squat-ups (uthak-baithak) | 20 |
| Push-ups | 10 |
| Standard | Men |
|---|---|
| Height | 157 cm |
| Event | Men | Women |
|---|---|---|
| Recommended before SSB | 2.4 km run in 15 min, push-ups, sit-ups, chin-ups, rope climbing | Same, with lighter targets |
| Standard | Men | Women |
|---|---|---|
| Height (Army / Navy) | 157 cm | 152 cm |
| Height (Air Force) | 162.5 cm | 162.5 cm |
| Event | Men | Women |
|---|---|---|
| Race | 5 km in 24 minutes | 1.6 km in 8 min 30 sec |
| Standard | Men | Women |
|---|---|---|
| Height (General) | 170 cm | 157 cm |
| Chest (General) | 80 cm (+5 cm expansion) | — |
| Event | Men | Women |
|---|---|---|
| Run | 1600 m in 5 min 45 sec | 800 m in 3 min 40 sec |
| Long jump | 14 ft | 9 ft |
| High jump | 4 ft | 3 ft |
| Standard | Men | Women |
|---|---|---|
| Height (General) | 165 cm | 157 cm |
| Chest (General) | 80 cm (+5 cm expansion) | — |
| Event | Men | Women |
|---|---|---|
| 1600 m race (up to 30 yrs) | 6 minutes | 8 minutes |
| Long jump | 14 ft | 10 ft |
| High jump | 3 ft 9 in | 3 ft |
| Standard | Men | Women |
|---|---|---|
| Height | 170 cm | 157 cm |
| Chest | 81 cm (+4 cm expansion) | — |
| Event | Men | Women |
|---|---|---|
| Race | 5 km in 25 minutes | 5 km in 35 minutes |
| Standard | Men | Women |
|---|---|---|
| Height | 168 cm | 152 cm |
| Chest | 81 cm (+5 cm expansion) | — |
Standards shown are from recent notifications and can change. Always confirm in the official notification.
Discipline every day — fitness in the morning, classes, library and tests. Timings vary by batch.
Running, pull-ups, long jump and drills on the ground
Maths, reasoning, GK, science and English by subject teachers
Revision and practice in a quiet library
Topic tests and full mock papers with analysis
One-to-one help and next-day planning
Talk to our counsellor for free — we will help you choose the right exam and batch.
