Crossover Step
How to Do It
From an athletic stance, crossover-step a few metres to one side — opening the hips and crossing the trailing leg over and in front with quick, low steps — then plant, change direction, and crossover-step back the other way. Keep shuffling side to side for the set, staying low and powerful and swinging the arms with each cross.
Why It Works
Trains the crossover acceleration mechanic — opening the hips and crossing over is the fastest way to accelerate laterally from a stationary or athletic position; develops the coordination and push-off used to convert a side-on stance into forward speed in a new direction.
Hockey Transfer
Directly mirrors the on-ice crossover start and the change-of-direction acceleration used to explode laterally and into turns; the open-hip crossover step transfers to building speed through crossovers and reacting to play laterally.
Coaching Cues
- "Open the hips, cross over"
- "low and quick, both ways"
- "swing the arms with the cross"
Common Mistakes
A slow, upright crossover; false-stepping (stepping the wrong way first); not opening the hips; a weak push-off
Progression / Regression
add a reactive cue or sprint out
walk through the crossover pattern slowly
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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