Physical Efficiency Test: Running, Long Jump and Shot Put
The Physical Efficiency Test, or PET, measures running endurance, explosive leg power and upper-body throwing power. It usually consists of a distance run, a long jump and a shot put. Qualifying times and distances are set in the current NPSC advertisement; train for the exact event and implement weight stated there.
Event technique
- Running: start conservatively rather than sprinting the first 200 m. Aim for even splits and relaxed breathing. For a 1600 m target of 6:00, each 400 m lap must average 90 seconds.
- Long jump: build a consistent approach run, accelerate through the last strides, take off from one foot behind the board, and land with both feet forward. A foot crossing the board is a foul.
- Shot put: hold the shot at the neck, keep it above shoulder level, drive from the legs and hips, and release forward. Do not drop the shot below the shoulder or step out of the front half of the circle.
Worked example
A candidate targets 1600 m in 6 minutes, which is 360 seconds. If the first 400 m lap takes 80 seconds, the remaining 1200 m must be covered in 280 seconds, an average of 93.3 seconds per lap. That shows why an 80-second opening lap is too fast: it forces a slower finish. Even pacing at 90 seconds per lap is safer.
Traps that cost marks
Sprinting from the gun causes early fatigue. In long jump, over-striding before takeoff reduces speed. In shot put, throwing like a cricket ball is illegal because the shot must be “put” from the shoulder. Stepping out of the circle before the landing is marked can void the attempt.
Training focus
Practise event-specific sessions, recover between attempts, and rehearse the legal technique.