Crossover Step
Quick Information
Category
Speed & Acceleration
Difficulty
Intermediate
Equipment
Cones
Primary muscle group
Gluteus Medius, Gluteus Maximus
Secondary muscle groups
Adductors, Quadriceps, Trunk
Movement pattern
Lateral Crossover Acceleration
Training goal
Change of Direction
Sport
General Athletic Development, Basketball, Volleyball, Tennis, Football, Soccer, Rugby, Sprinting
Overview
Purpose. Develop an efficient first step for covering ground sideways.
How it fits the system. An intermediate-level lateral crossover acceleration entry in the Speed & Acceleration section, programmed to develop change of direction. Related work in the library: Push-Up Start and Hill Sprint.
Primary muscles
Gluteus Medius, Gluteus Maximus
Secondary muscles
Adductors, Quadriceps, Trunk
Movement pattern
Lateral Crossover Acceleration
Equipment
Cones
Difficulty
Intermediate
How to Perform
- Start in an athletic stance facing forward.
- Drop the near-side hip slightly and turn the lead foot in the direction of travel.
- Cross the far leg over the front of the body to take the first big step.
- Follow with the trailing leg and accelerate into a run.
- Keep the chest facing the direction of travel by the second step.
- Repeat in both directions.
Coaching Cues
- Open the lead hip first, then cross over.
- Take a long, powerful first step.
- Get the eyes and chest around quickly.
Common Mistakes
- Taking a false step backwards before crossing.
- Standing tall on the first step.
- Crossing over without turning the hips.
Progressions & Regressions
Progressions
Add a reactive cue or start from movement.
Regressions
Walk through the footwork slowly.
When to Use It
When to use
For first-step quickness in court and field sports.
When not to use
With groin pain during rotation and lateral movement.
Programming
6 to 8 repetitions of 10 metres per direction.
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