FitTrack

Pace Programme

0

Brace Leg Drill

Front leg firm landing

IntermediateBowling MechanicsBlock 1
Chhoti run-up (3–4 qadam)
Animated demo

Right front leg strong banana — warna pace zameen mein kho jaati hai.

Cue: “Land firm, collapse nahi”

How to perform

Step by step

  1. 1

    Chhoti run-up lo (3–4 qadam).

  2. 2

    Delivery stride mein aao.

  3. 3

    Right front foot lagte hi FREEZE.

  4. 4

    2 sec hold — bilkul hilna nahi.

  5. 5

    Check: right leg firm? ghutna zyada bend? aage gir rahe? paon side khula?

Form & safety tips

  • Front knee at release: 165–180° (braced).

  • Ye pace ka #2 factor hai — +5 se +10 kph.

  • Front toe seedhi honi chahiye, right side point nahi karni chahiye.

Common mistakes

Ye mat karna

  • Ghutna zyada bend karna

  • Aage gir jana

  • Paon side mein khul jana

Prescription

Sets

2

Reps

6 reps

Rest

50s

Est. burn (all sets)9 kcal

Track today

2026-09-05

Sets completed0 / 2

Target muscles

Quads
Glutes

Scheduled on

Monday