Exercise of the Week: Bull Rush | STACK

Exercise of the Week: Bull Rush

April 6, 2011

Developing a powerful stride is important for creating first-step quickness and overall speed. Powerful legs allow you to apply more force into the ground with each stride and propel forward at a faster speed.

Employing multi-jointed lower body exercises against resistance, like Olympic Lifts and plyometrics, forces the legs to produce strong and explosive contractions—making these exercises primary generators of a powerful stride.

But in addition to weight room exercises, build your powerful stride with on-field drills like the Bull Rush. Unlike weight room exercises, it improves muscle power with the same movement pattern as running. This helps develop the kinetic chain—the coordinated path of muscle activation—of the movement, so newly-gained lower body power directly translates to on-field speed.

Watch the video above to see how the Columbus Crew perform the Bull Rush.

  • Assume starting stance, facing partner
  • Lean slightly forward against partner's hands
  • Sprint against partner's resistance, powerfully driving legs into ground
  • Perform for specified distance

Sets/Reps: 4-6x10 yards with one minute rest

 

Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
Andy Haley
- Andy Haley is an Associate Content Director at STACK Media. A certified strength and conditioning specialist (CSCS), he received his bachelor’s degree in exercise science...
More Cool Stuff You'll Like

How the San Antonio Spurs Turned a Group of Castoffs into Stars

How to Recover After Getting Hit by a Pitch

Success With Health: How Trevor Bauer Increased His Velocity

Matt Kemp on His Way Back to MVP Form

Does Grunting Improve Your Sports Performance?

Wide Receivers: Learn to Catch Every Jump Ball, Every Time

QB Skills and Drills: How to Master the Bubble Screen

Build a Better Layup With These Basketball Speed Drills

Develop an Unstoppable Crossover Dribble With Just 3 Drills

Use These 3 Grips to Throw a Changeup They Can't Hit

Baseball Catcher Technique Part 8, Youth Catcher Drills

10 Essential Point Guard Drills From Skylar Diggins

Basketball Dribbling Drills: Use Chaos to Develop Killer Handles

4 Tips to Become a Better Softball Pitcher

Improving your Hockey Shot on the Ice

Shooting Drills That Will Make You a Knock-Down Shooter

Andrew McCutchen Is Raking His Way to Consecutive MVP Honors

How to Improve Your Football Skills Mid-Season

These 3 Route-Running Drills Will Help You Get Open

How David Ortiz Maintains Peak Performance

Become a Better Point Guard With This Training Program

5 Things You Can Learn From Playing Pre-Season Basketball

The 4 Fundamentals of Hitting a Baseball

Use These 3 Principles to Improve Your Basketball Defense

4 Drills That'll Help You Become an Elite Running Back

How QB Ryan Tannehill Beats the Blitz

Top 3 Hockey Training Mistakes

Fixing Your Basketball Shot: Corrective Drills

How Ryan Mathews Returned to Highlight Reel Status

Why You Shouldn't Specialize in One Sport Too Soon

Preparation Nation: DeMatha Stags

4 Common Mistakes Made When Coaching Young Athletes

3 Offensive Line Drills That'll Help You Keep Your QB Clean

New App to Help Pitchers Avoid Tommy John Surgery

Three Benefits of Being a Young, Multi-Sport Athlete

This 13-Year-Old Girl Would Strike You Out

Catcher Technique, Part 9: What to Expect at a Baseball Showcase

Tony Wroten's Lethal Crossover Leaves Defender in the Dust