Bull Rush Forward Pressure Game

Pressure

12 minutesbeginnerindividualphysical

Legend

player
movement path

How it works

Introduce young wrestlers to the concept of forward body pressure through a pushing game.

What you need

wrestling mat

Your focus

Physical forward pressure is one of wrestling's most powerful tools, and establishing the habit of always moving toward an opponent begins with the simplest possible drill. A pushing game makes the concept tangible and fun for young wrestlers without requiring complex technique. Wrestlers who develop a natural bias toward forward pressure become difficult offensive threats as they mature.

Partners face each other, both placing palms flat against each other's chest or shoulders.

On whistle, both push forward, no grabbing or pulling, trying to drive the partner backward across a designated line.

Play for 20-second rounds; the wrestler who drives their partner over the line first wins the round.

Complete 6 rounds with brief rest; switch hand position each round (chest, shoulders, forehead-to-forehead with hands behind back).

Goal

You've got it when you can push your partner back 3 steps, forward pressure means your feet are driving, not just your arms.

Helpful cues

Drive with your legs, not just your arms
Stay low, lower wrestler usually wins the pressure battle
Keep moving your feet, don't plant and stall

Adjust the challenge

Make it easier

Strip it back

Allow only one wrestler to push while the other practices absorbing and redirecting pressure.

UpLVL it

Add the next challenge

Add footwork, wrestlers must maintain continuous foot movement while applying or absorbing pressure.

No account needed

Build a practice plan

Add drills, keep the plan in this browser, then share a link with your staff or parents.

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