Lateral Crossover Step-Up
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Stand sideways to a box (40-50cm high). The far foot will lead. Cross the far foot OVER and UP onto the box — the crossover step. Drive through the box foot to stand fully on top of the box. Step down with the same crossing pattern on the other side. Or: step back down the same side and repeat the crossover for all reps before switching. Add dumbbells as bodyweight becomes easy.
Why It Works
The lateral crossover step-up combines a crossover foot pattern with a vertical step-up — training the hip abductors, adductors, and glutes in the exact lateral-then-vertical force direction of a crossover stride. This is one of the most hockey-specific strength exercises available for forwards and defensemen who rely on explosive crossovers to generate speed through turns.
Hockey Transfer
Single-leg crossover power — builds edge-to-edge power for tight turns. Pair with skater jumps for full lateral coverage. Strength + plyo for the same pattern.
Coaching Cues
- "Stand beside box"
- "Step up crossover with lead leg"
- "Drive up"
- "Step down other side"
Common Mistakes
Pushing off the floor foot — all drive must come from the box foot. Box too low — below knee height doesn't create enough demand. No crossover — a straight step-up misses the lateral hip loading entirely. Fast and sloppy — control the movement. The crossover mechanics matter.',.
Progression / Regression
Add a lateral jump at the top of the step-up — explosive single-leg lateral power.',
Standard step-up — master unilateral vertical drive before adding the crossover pattern.',
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
← Back to Exercise Library