Pressure-Release Timing Drill

Build the mechanics of pressing — explosive sprint to a balanced hold, then execute a clean jab-back retreat or a decisive full commit. The partner progression is where the timing decision becomes real.

Solo: 3 cones in a line — Start, Press Zone (5y), Attacker (10y). Timer or metronome app. Partner progression: same 3-cone layout; partner with ball stands at the Attacker cone and shows a touch or body shape cue instead of the beep.

• Explosive start — forward lean, arm drive, full sprint to the press zone
• Arrive low and balanced — knees bent, weight on balls of feet, arms active
• Hold is deliberate and active, not passive — body coiled and ready to move
• Jab-back: clean forward jab step, sharp push back, feet never cross
• Full commit: decisive burst through to attacker cone, no hesitation mid-move
• Mixes both responses across reps — not locked into one pattern

• Arriving at the press zone upright — easy to beat and slow to react
• Weight on heels on arrival — can't move quickly in either direction
• Feet crossing during the jab-back retreat — loses balance and direction
• Always choosing the same response — no variation, becomes predictable
• Casual jog to the press zone — pressing urgency is part of what the drill builds