Bangladesh Police is set to recruit 2,000 Trainee Recruit Constables (TRC) from all 64 districts. After the application process, selected candidates are required to go through several stages: physical measurement, document verification, physical endurance test, written test, and finally, psychological and viva voce exams. Some districts have already completed the physical tests, while others are still ongoing.
To secure a position as a constable, passing the physical fitness test before the written exam is a must. The test is conducted in multiple stages across batches. Thorough preparation is crucial to pass this phase successfully. Here’s a breakdown of what to focus on for each step of the physical fitness test:
1. Running (1.6 km or assigned distance)
Importance:
The most fundamental and critical part of the physical test. It measures endurance, speed, and mental determination.
Preparation Tips:
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Start early morning jogging regularly.
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Begin with slow-paced running to build stamina and gradually increase speed.
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Interval training (e.g., 30 seconds sprinting followed by 1 minute walking) is highly effective.
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Train at least 3–5 days per week.
Technique:
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Push off strongly at the start and maintain arm-leg coordination.
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Control your breathing—inhale deeply and exhale rhythmically.
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Keep your body upright and maintain personal rhythm.
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Use your forefoot, not your heel, for efficient running.
Caution:
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Wear proper running shoes for comfort and support.
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Always warm up before and cool down after running to avoid injuries.
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Stay hydrated during and after training.
2. Push-Ups
Importance:
Evaluates the strength of arms, shoulders, and chest muscles.
Preparation Tips:
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Practice push-ups daily in the morning and evening.
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Start with 15–20 reps in 2–3 sets and gradually increase.
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Incorporate plank exercises and grip variations (wide/close) to enhance upper body strength.
Technique:
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Keep hands shoulder-width apart and maintain a straight back.
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Inhale while going down and exhale while pushing up.
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Maintain rhythm and posture for effective results.
Caution:
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Incorrect form can cause muscle strain or injury.
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Use a mirror to practice correct posture from the beginning.
3. Long Jump (Jumping for Distance)
Importance:
Tests balance and lower body power.
Preparation Tips:
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Strengthen thigh and hamstring muscles with squats, box jumps, skipping, and single-leg hops.
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Practice both standing and running jumps.
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Set measurable goals to build confidence.
Technique:
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Maintain speed while approaching the jump.
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Push strongly off your foot and swing arms forward for balance.
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Tuck both legs together and land correctly.
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Maintain proper angle and control during the jump.
Caution:
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Slightly bend your knees on landing to reduce impact.
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Avoid overexertion and progress gradually to avoid injuries.
4. High Jump (Jumping for Height)
Importance:
Assesses flexibility, timing, and confidence.
Preparation Tips:
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Regular squats and stretching are essential.
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Practice clearing obstacles of various heights.
Technique:
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Approach with speed and push off using your dominant leg.
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Arch your body over the bar while keeping your eyes focused.
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Coordinate hands and legs smoothly.
Caution:
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Fear or hesitation can hinder your performance.
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Confidence and control are key.
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Always warm up and stretch before attempting jumps.
5. Dragging (Pulling Weight)
Importance:
Tests strength in the back, waist, thighs, and arms.
Preparation Tips:
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Practice dragging heavy objects like sandbags or tires.
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Improve cardiovascular endurance to handle exertion.
Technique:
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Bend your body slightly with a straight back.
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Use heel and thigh muscles instead of your spine to pull weight.
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Maintain grip and move step-by-step while balancing your weight.
Caution:
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Avoid bending your back too much to prevent injury.
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Always warm up and avoid sudden heavy loads during training.
6. Rope Climbing
Importance:
Requires arm, shoulder, back strength, and strong grip.
Preparation Tips:
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Practice hanging on the rope to build grip strength.
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Pull-ups and chin-ups are highly beneficial.
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Exercises like plank and back extension build necessary upper body strength.
Technique:
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Grip the rope firmly and use your feet to lock the rope.
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Pull up using arms and push with legs step-by-step.
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Slightly bend your body to maintain balance.
Caution:
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Improper foot positioning or loose grip may cause slips.
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Learn the proper foot lock technique and consider using gloves or chalk for better grip.
Final Tips:
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Maintain a protein-rich, balanced diet.
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Stay hydrated and get enough sleep.
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Be confident—overcome fear and hesitation.
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Train consistently with patience and discipline.
