???????? NDA Physical Training Session – Full Routine

Manasa Defence Academy offers the finest physical training for NDA candidates, aimed at developing strength, stamina, and discipline among aspirants.

???? Session Timings:

• Morning PT: 5:00 AM – 7:00 AM

• Evening Sports and Drills: 4:30 PM – 6:00 PM

???? Morning Routine: Physical Training (PT)

1. Warm-up (15 min)

   • Light jog – 2 rounds of the ground

   • Dynamic stretches (arms, legs, neck rotations)

   • Jumping jacks – 50 reps

2. Strength Training

   • Push-ups – 50 to 100 (progressive)

   • Pull-ups – 10 to 20 reps (bars)

   • Sit-ups – 50 reps

   • Squats – 40 to 60 reps

3. Endurance & Stamina

   • Long-distance run – 2 to 5 km

   • Sprints – 100m x 5 rounds

   • Shuttle run (to build agility)

4. Obstacle Course Practice

   • Wall climbing

   • Rope climbing

   • Balance beam

   • Tyre run

   • Monkey crawl

5. Cool Down (10 min)

   • Light walking

   • Deep breathing exercises

   • Static stretches

???? Evening Activities

• Sports: Volleyball, Basketball, Football

• Drills: Parade marching, commands, and discipline formations

• Yoga and meditation (occasionally)

???? Focus Areas:

• Physical fitness for NDA SSB and written qualification

• Discipline and team coordination

• Boosting leadership and mental toughness

???? Why Choose Manasa Defence Academy?

• Training by Retired Army Physical Trainers

• Exclusive NDA-Oriented Obstacle Courses

• Regular Mock Physical Tests

• Hostel + Diet Plan for Fitness

• Result-oriented coaching for NDA selection

???? Title Ideas for YouTube Shorts / Posts:

• "???? Train Like a Soldier – NDA Morning Physical Drill ????????"

• "5:00 AM NDA Cadet Routine | Manasa Defence Academy PT Session"

• "Push-ups, Pull-ups, Obstacle Course – NDA Physical Test Prep!"

• NDA Physical Training at Manasa Defence Academy – Authentic Cadet Experience