Step by Step Guide of Physical Obstacles
If you’re a Pakistani citizen looking to serve in the army, navy, or air force as an officer, you’ll need to pass the Inter-Services Selection Board (ISSB). However, before you can reach your dream of serving your country, you’ll need to overcome a series of physical obstacles. These challenges are designed to test your strength, agility, and endurance, and passing them is crucial to your success in the selection process.
In this guide, we’ll provide you with everything you need to know to overcome the physical obstacles in ISSB and make your dream a reality.
Types of Physical Obstacles in ISSB
The obstacles are a significant part of the physical tests in ISSB and purely concerned with GTO. It is a timed event that requires you to complete a series of obstacles. The obstacles are designed to test your agility, coordination, balance, and endurance. Here is an overview of the obstacles in ISSB which you have to complete in 2 Minutes.
- Rope climbing: You’ll be required to climb a rope (6 inch) using only your arms and upper body strength. This obstacle tests your upper body strength, endurance, and grip.
- Monkey bridge: This obstacle involves crossing a narrow bridge made of ropes while suspended several feet above the ground. It tests your balance, coordination, and fear of heights.
- Ditch crossing: You’ll need to cross a ditch filled with water by jumping or running across a series of logs or planks. This obstacle tests your agility and coordination.
- Wall climbing: You’ll need to climb a wall using only your hands and feet. This obstacle tests your upper body strength, endurance, and grip.
- Tarzan swing: This obstacle involves swinging from one platform to another using a rope. It tests your upper body strength, coordination, and fear of heights.
- Zigzag balance beam: You’ll need to navigate a narrow balance beam while zigzagging between obstacles. This obstacle tests your balance, agility, and coordination.
- Running and endurance tests: You’ll need to complete a series of running and endurance tests, including a 1.6 km run and a long jump. These tests evaluate your overall fitness and endurance.
- Passing Through a Tyre: In this obstacle, candidates are to enter themselves into the tyre and then cross this hurdle sharply.
- Jumping on the three Ropes: In this obstacle, three consecutive ropes are to kept at 4 feet height and candidates are asked to jump above on the first rope and then below from the second and again jump above the third rope quickly.
- Tarzan Swing: In this hurdle, candidates are to given with a rope at certain height and they are to asked to take swing from one end to the other end.
Tips of Training for Preparing ISSB Physical Obstacles
Here are some tips to help you prepare for the obstacle course:
- Build your endurance by running or doing other cardio exercises.
- Work on your upper body strength with push-ups, pull-ups, and dips.
- Practice jumping and landing to improve your coordination and balance.
- Train on similar obstacles if possible.
How to attempt Physical Obstacles in ISSB?
Before attempting the physical obstacles in ISSB, it’s important to take certain precautions to minimize your risk of injury. Here are some key precautions to keep in mind:
- Warm up properly: Before attempting any physical activity, it’s crucial to warm up your muscles to prevent injury. Take a few minutes to stretch and do some light exercises to get your blood flowing and loosen up your muscles.
- Wear appropriate clothing: Make sure to wear comfortable, loose-fitting clothes that allow for a full range of motion. Avoid wearing clothing that is too tight or restrictive, as it can impede your movement and increase your risk of injury.
- Follow instructions carefully: Listen carefully to the instructions given by your instructors and follow them closely. This will help ensure that you’re performing the obstacles correctly and minimize your risk of injury.
- Don’t push yourself too hard: While it’s important to give it your all during the physical obstacles, it’s also important not to push yourself too hard. If you feel pain or discomfort, stop immediately and rest. Trying to push through the pain can lead to serious injury.
- Stay hydrated: Drink plenty of water before and during the physical obstacles to stay hydrated. Dehydration can lead to fatigue, dizziness, and other health issues, so make sure to drink water regularly.
By taking these precautions, you can help minimize your risk of injury and increase your chances of successfully completing the physical obstacles in ISSB.
Common Mistakes in Attempting Obstacles
Here are some common mistakes that candidates make when attempting these physical obstacles:
- Lack of preparation: Many candidates do not prepare adequately for the physical obstacles. They may not have practiced climbing ropes, monkey bars, or walls before the assessment, which can lead to poor performance.
- Poor technique: Even candidates who have prepared may not use the correct technique when attempting the obstacles. For example, they may grip the rope too tightly or not use their legs enough when climbing.
- Lack of physical fitness: The physical obstacles require a certain level of strength and endurance. Candidates who are not in good physical shape may struggle to complete the obstacles, even if they have good technique.
- Fear of heights: The wall climb and other high obstacles can be intimidating for some candidates. Fear of heights can lead to hesitation or a lack of confidence, which can hinder performance.
- Rushing: Candidates may feel pressured to complete the obstacles quickly, but rushing can lead to mistakes and accidents. It’s important to take the time to assess the obstacle and plan the best way to approach it.
- Ignoring safety instructions: ISSB personnel provide safety instructions for each obstacle, but candidates may not listen or follow them closely. This can lead to injuries or disqualifications.
To improve your chances of success on the physical obstacles in the ISSB assessment, it’s important to prepare well, use correct technique, maintain good physical fitness, address any fears or anxieties, take your time, and follow safety instructions carefully.