Game version
Mat follow-the-leader: one person leads a movement and the group copies. Swap the leader each time.
Bear Crawls and Crab Walks
Crawl on hands and feet to build strength in your shoulders, core and legs.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Core: As written. Aim for smooth form and compare only with your own last time.
- Ages
- 7 and up
- Time
- 8 min
- Players
- Just you
- Space
- Yard or field
- Bring
- Mat or grass
- Level · skill
- Beginner · Conditioning
The steps
How it works
- Bear crawl forward for 10 yards.
- Crab walk back for 10 yards.
- Rest 30 seconds.
- Do 6 rounds.
Coaching point
Hips level, slow and steady.
Safety: Drink water and eat normally. Training is never about losing weight. Stop if you feel dizzy.
Step by step
The drill in 2 frames
Bear crawl forward for 10 yards.
Crab walk back for 10 yards.
- Run or crawl
- Steps
- Faint: already done
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (slower or smaller), Core (as written), More (one extra twist). Aim for smooth form and compare only with your own last time.
Story
You are an explorer crossing the mat like a jungle.
My best
Beat your own count
Aim for smooth form and compare only with your own last time. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
Free for families and teams
Save this drill to your child or team, free
Sign up and the free wrestling week for this age opens in your child's planner, kept to healthy limits. A coach can send this drill to the whole team as homework, and parents see every session logged.
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An email from you to the coach, with the words ready. Nothing is tracked and nobody is rewarded.