Crossover Step to Sprint
How to Do It
From an athletic stance, open the hips and crossover step laterally, then transition the crossover into a forward acceleration, sprinting out for several metres. Coordinate the arms and keep the steps low and powerful as you convert the lateral start into linear speed. Reset and repeat both directions. Emphasize a smooth crossover-into-sprint transition.
Why It Works
Trains the transition from a lateral crossover start into linear acceleration — converting an open-hip lateral push into forward-driving strides; develops the coordination and force application to change from a side-on start into building forward speed seamlessly.
Hockey Transfer
Mirrors the on-ice sequence of crossing over to start and then accelerating forward — crossing over out of a turn and driving up ice; trains the lateral-to-linear acceleration used constantly in transition skating.
Coaching Cues
- "Open, cross over, then drive forward"
- "low, powerful steps"
- "smooth transition, no stutter"
Common Mistakes
Stuttering between the crossover and sprint; standing too upright; false-stepping; a weak push-off
Progression / Regression
add a reactive cue or longer sprint
slower, walk-through transition
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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