Run-Up Velocity Ladder

Run-up ki peak velocity aakhri 4–5 strides pe lana.

1. 1

   Run-up ke aakhri 5 strides pe cones rakho.

2. 2

   Har stride pichli se tez honi chahiye.

3. 3

   Peak velocity last 4–5 strides pe — pehle nahi.

4. 4

   8 run-ups. Ball nahi.

• Elite peak: 6.0–7.0 m/s. Club: 5.0–5.8 m/s.

• Run-up velocity pace ka #1 factor hai (r ≈ 0.50–0.62).

• Shuru mein hi full speed — aakhir tak thak jana