Crossover Step Bound
How to Do It
Using a crossover pattern, push off and bound laterally while the trailing leg crosses over in front, then plant and push off again, continuing across the floor. Coordinate the arm swing and the cross-step with each lateral push, landing on a soft athletic knee. Keep the hips facing forward as you travel sideways. Continue for the prescribed distance.
Why It Works
Trains lateral power production specifically through the crossover mechanic — the cross-step and lateral push replicate the under-and-across leg action of crossovers, developing the frontal-plane power and coordination of crossing one leg over while driving with the other.
Hockey Transfer
Directly mirrors the on-ice crossover — the cross-step over the top and the powerful underneath push; one of the most specific drills for crossover power and the coordination used to accelerate through turns and around the rink.
Coaching Cues
- "Cross over the top, push underneath"
- "hips forward, travel sideways"
- "swing the arms with the step"
Common Mistakes
Turning the hips to run instead of crossing over; a weak underneath push; sloppy foot crossover; collapsing knee
Progression / Regression
faster/longer or add resistance
slower crossover steps without a powerful bound
Primary Muscles
Energy System
Alactic/ATP-PC
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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