Crab Walk and Bear Crawl Circuit
Athleticism
Legend
- player
- movement path
How it works
Build foundational body control, core strength, and coordination through mat-based locomotion patterns.
What you need
- wrestling mat
Your focus
Crab walks and bear crawls develop the shoulder stability, hip mobility, and anti-rotation core strength that underpin all wrestling movement. These movements are safe for young athletes and require no equipment beyond the mat. Early exposure to varied locomotion patterns accelerates body awareness and athletic development.
Line wrestlers up on one edge of the mat.
Bear crawl on all fours (belly down, knees off mat) to the far edge of the mat.
Turn and crab walk back (belly up, hips off mat).
Repeat for 3-4 full lengths of the mat, resting 30 seconds between rounds.
Goal
You've got it when you can do the full circuit without losing your balance, crab walks and bear crawls are slow-looking but your body stays solid.
Helpful cues
- Keep your hips up off the mat on the crab walk
- Look forward on the bear crawl, chin up
- Move opposite hand and foot together for coordination
Adjust the challenge
Make it easier
Strip it back
Allow knees to touch the mat on the bear crawl.
UpLVL it
Add the next challenge
Add a pause every 3 steps to hold the position for 2 seconds.No account needed
Build a practice plan
Add drills, keep the plan in this browser, then share a link with your staff or parents.This library helps you find the right drill. Inside UpLVL the right drill finds the player.
This library helps you find the right drill. Inside UpLVL the right drill finds the player.After every practice, UpLVL automatically surfaces the drills each player needs to work on most. See it for yourself.