Nervous before your IPPT test? You’re not alone. Many NSmen lose easy points because of small technical mistakes—form issues, pacing errors, or poor test prep. The good news: nearly all of them are fixable. Here’s a breakdown of the most common errors across stations and how to correct them. Before you begin, check your current score in the IPPT Calculator.
Push-Ups – Don’t Let Sloppy Form Cost You Points
1️⃣ Not Going Low Enough
Problem: Chest stops too high above the ground, giving you “no-count” reps under ELISS sensors.
Fix: Train with a small object (water bottle or foam roller) under your chest. Graze it every rep. Perform 3 sets × 10 full-range push-ups daily for form memory.
2️⃣ Sagging Hips or Arched Back
Problem: Weak core causes your body line to collapse, wasting energy and failing form standards.
Fix: Engage abs from rep 1. Add planks (3 × 40 sec) to your warm-up routine. Read detailed push-up drills in the Push-Up Workout Guide.
3️⃣ Rushing Too Fast
Problem: Starting at full speed burns you out mid-set and breaks rhythm.
Fix: Maintain one rep per second using a metronome app. Practice “pyramid” sessions to build pacing endurance.
Sit-Ups – Form & Setup Errors That Kill Your Count
1️⃣ Pulling the Neck or Using Arms
Problem: Momentum replaces muscle engagement and strains your neck.
Fix: Keep hands light behind your head and elbows wide. Strengthen your core with Russian twists (3 × 15) and bicycle crunches (3 × 20).
2️⃣ Locked Knees or Unstable Feet
Problem: Poor anchoring leads to balance loss after 30+ reps.
Fix: Bend knees at 90°, keep feet flat, and ask a partner to hold them if solo. Add bridges and leg raises weekly for core stability.
3️⃣ Overtraining Without Rest
Problem: Doing 100+ sit-ups daily causes fatigue and lower-back strain.
Fix: Alternate heavy and light days. Focus on quality, not volume. Recovery improves gains faster—see Training Tips for IPPT Success (2025).
2.4 km Run – Pacing & Preparation Pitfalls
1️⃣ Starting Too Fast
Problem: You burn out by the 1 km mark and lose up to 10–15 points.
Fix: Begin at 80 % effort, then build speed mid-run (negative split). Practice intervals: 4 × 800 m at target pace with 90 sec rests.
2️⃣ Skipping Warm-Ups
Problem: Cold muscles lead to cramps or early fatigue.
Fix: Always spend 10 min on dynamic warm-ups (high knees, leg swings). End with light jogging and static stretching.
3️⃣ Mental Drop-Offs Mid-Race
Problem: Negative self-talk causes you to slow down or stop.
Fix: Break the run into mini-targets (each 400 m). Visualize the finish and breathe 2 in – 2 out rhythm. Read pacing drills in IPPT Training Tips (2025).
Big-Picture Errors Beyond Stations
- Late Prep: Starting only two weeks out leads to injury risk. Begin 8–12 weeks prior.
- No Recovery: Sleep 7–8 h, rest 48 h pre-test for peak output.
- Poor Nutrition: Stay hydrated and carb-load moderately before test day.
Quick Checklist Before Your Next Test
- Check latest standards on the Scoring Chart (2025).
- Run your numbers in the IPPT Calculator.
- Fix weak stations with Training Tips.
- Target higher awards using Silver & Gold Guide.
Final Motivation
Small fixes make a huge difference. Each corrected rep, each smarter pacing strategy, can push your score up an entire tier. Learn from others’ mistakes, stay consistent, and use every practice as feedback. Your next test could be the one where you hit Silver—or even Gold. 💪🇸🇬