Partner Drag Crawl
Strength & Power
Legend
- player
- movement path
How it works
Build foundational pulling and crawling strength by having young wrestlers drag a partner across the mat in a controlled, fun activity.
What you need
- wrestling mat
Your focus
Young wrestlers need to develop total-body functional strength before sport-specific power training, and partner crawl drags develop the arms, core, and legs simultaneously. The exercise mimics the pulling mechanics used in clearing ties and finishing shots without requiring technical wrestling knowledge. Making it a game keeps engagement high while building the strength base all future wrestling power will draw from.
Partner A lies flat on the mat and holds a relaxed deadweight position; Partner B grabs both ankles.
Partner B drags Partner A across the mat by walking backward while gripping the ankles firmly.
Drag for a distance of 10-15 feet, then switch roles.
Complete 3-4 drags each; coach focuses on upright posture and strong grip during the drag.
Goal
You've got it when you drag your partner the full mat length, legs driving, back flat, pulling from the hips.
Helpful cues
- Pull with your whole body, legs drive, arms hold
- Stand tall, don't bend over to drag
- Squeeze your hands tight the whole way
Adjust the challenge
Make it easier
Strip it back
Partner A can assist slightly by pushing with their feet to reduce the load.
UpLVL it
Add the next challenge
Partner A holds a rigid plank position (increasing stiffness), making the drag heavier and requiring more force.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.