How to prepare for NDA Physical Test

How to prepare for NDA Physical Test
28-July 2020 2.00

NDA Physical Test

The power for NDA aspirant lies within themselves, the vigilance and stiffness you hold in mind along with physical flexibility and supremacy determines your NDA 2020 target. To join National Defence Academy and Naval Academy Examination (II), 2020 one needs to be physically and mentally fits in respect to various parameters set by Indian Army.


For NDA Physical test candidates are advised to keep themselves in good physical condition, by following tips:

In NDA Physical Test 2.4 km running in 15 minutes is required, running tips includes:

  • Strengthen Your Whole Body
  • Find a Routine, Then Stick to It
  • Don’t Hydrate Too Much Right Before Running
  • Hydrate (Especially Before Trail Races)
  • Eat Whole Foods
  • First, Run Easy
  • Stretch and Refuel Immediately Post-Race
  • Don’t Freak Out If You’re Undertrained
  • Take Recovery Days Seriously
  • Get Off Your Feet Before a Race


In NDA physical test Skipping is required, tips includes:

  • Stay Soft
  • Stay Soft
  • Keep your arms down
  • Take your time
  • Practice, Practice & Practice


In NDA physical test Pushups and sit-ups ( minimum 20 each ) is required, tips includes:

  • Perfect your technique
  • Determine your baseline repetitions
  • Add resistance
  • Get adequate rest and recovery
  • Practice, Practice & Practice


In NDA physical test Chin ups ( minimum 08 ) is required, tips includes:

  • Slow down the eccentric
  • Address mobility
  • Lose weight
  • Use external loads
  • Practice, Practice & Practice


In NDA physical test Rope climbing -3/4 meters is required, tips includes:

  • Grip strength
  • Work on upper body strength
  • Work on upper body strength
  • Core strength
  • Practice, Practice & Practice


As per NDA Eligibility Criteria for Physical Fitness there are certain requirements pertaining to the physical fitness that must be fulfilled by the candidate.


Undesirable health issues

The candidate must not be suffering from any of these minor conditions at the time of medical examination –

  • Wax (Ears)
  • Deviated Nasal Septum
  • Hydrocele / Phimosis
  • Condition of Overweight / Underweight
  • Under Sized Chest
  • Piles
  • Tonsillitis
  • Gynaecomastia
  • Varicocele


Undesirable Body Tattoos


  • The candidate must ensure that any permanent body tattoos are present only on the inner side of the forearm.
  • Under no circumstances will UPSC accept tattoos on the inside of the elbow to the wrist and on the reverse side of the palm/back (dorsal) side of the hand.
  • Permanent body tattoos on any other part of the body are also not acceptable.
  • In case the candidate happens to belong to a tribe where it is customary to have tattoo marks on the face or body, acceptance will be granted on a case to case basis, considering the traditions involved. The decision of authorities would be final in such instances.


Height and Weight Requirements

  • Minimum height measurement specified is 157 cms (162.5 cms for Air Force).
  • For Gorkhas and those belonging to hills of the North-Eastern areas of India, Garhwal, and Kumaon, the minimum height will be 5 cms less than the usual figure.
  • For Lakshadweep islands, the minimum height standard may be reduced by 2 cms.
  • Leg Length: Minimum of 99 cms and Maximum of 120 cms
  • Thigh Length: Minimum is not applicable while Maximum of 64 cms
  • Sitting Height: Minimum of 81.50 cms and Maximum of 96 cms


In this article major concern has been put on the terms that can benefit you while preparing for NDA 2020 physical test. Fulfilling the above requirements is mandatory for NDA selection process.

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