BFC Freeze Drill

Back foot collapse theek karne ki sabse important drill. BFC pe freeze kar ke ghutna check karna.

1. 1

   Walk-in se aao — full run-up nahi, bas halki jog.

2. 2

   Left (back) foot zameen pe land karo.

3. 3

   Wahin FREEZE — 3 second bilkul mat hilo.

4. 4

   Neeche dekho: ghutna mura to nahi? 150° se zyada hona chahiye.

5. 5

   Pelvis gira to nahi? Hip ki height check karo.

6. 6

   Aage mat jao — sirf BFC pe rukna hai. Wapas jao aur dobara.

• Ghutna 155–170° pe hona chahiye at BFC.

• Agar pelvis gir raha hai to ye collapse hai — aur yahi separation kha raha hai.

• Rozana ki isometrics ke baghair ye drill akeli kaam nahi karegi.

• Quality > quantity. 8 saaf reps 20 dheele reps se behtar hain.

• Freeze se pehle hi aage badh jana

• Ghutne ko dekhna bhool jana

• Full run-up se karna — abhi walk-in hi kaafi hai