Pogo Jumps

Stiffness ki sabse basic drill — ankle stiffness aur ground contact time.

1. 1

   Seedhe khade ho.

2. 2

   GHUTNE SEEDHE rakho — mudne nahi.

3. 3

   Sirf ankle se uchlo — chhoti chhoti jumps.

4. 4

   Zameen pe kam se kam waqt — jaise garam zameen pe khade ho.

5. 5

   15 continuous reps.

• Ye BFC ki bilkul nakal hai — chhota, tez contact.

• Gate 1 target: 20 continuous, ghutne seedhe.

• Ground contact jitna kam, utna behtar.

• Ghutne mod lena — phir ye squat jump ban gaya

• Zameen pe zyada waqt