FitTrack

Pace Programme

0

Depth Drop

Unchai se stick landing

AdvancedPlyometricBlock 3

Block 1–2 complete kiye baghair NAHI karna

30–40cm se
Animated demo

Reactive strength ki advanced drill — actual BFC load ki nakal.

How to perform

Step by step

  1. 1

    30–40cm unchai se (kursi/step) giro.

  2. 2

    Dono paon pe land karo.

  3. 3

    STICK LANDING — bilkul freeze, koi wobble nahi.

  4. 4

    Ground contact minimal.

  5. 5

    4 sets × 6 reps, poora rest.

Form & safety tips

  • Ye Block 3 ki drill hai. Block 1-2 ke isometrics ke baghair injury risk.

  • Quality ka kaam hai — thakan ka nahi. Landing dheeli lage to set khatam.

Common mistakes

Ye mat karna

  • Block 1-2 skip kar ke ye karna

  • Thake hue karna

Prescription

Sets

4

Reps

6 reps

Rest

90s

Est. burn (all sets)34 kcal

Track today

2026-09-05

Sets completed0 / 4

Target muscles

Quads
Calves
Tendon / Stiffness