The Alternating Crossover Run is an exercise I’ll integrate into our pre-practice prep and as a main exercise in speed development blocks.
It’s a great option to teach:
1️⃣ Hip/shoulder separation
2️⃣ An aggressive push-under
3️⃣ Introductory single-leg deceleration.
The goal here is to cover a lot of ground laterally, while turning the hips in the movement direction, but keeping the shoulders square to straight ahead. This hip/shoulder separation comes into play in most transitional patterns, but is especially helpful for situations where your eyes need to track the play away from the direction you’re moving.
Great option for athletes that don’t have a lot of space for their speed work.
Typically performed for 3 sets of 3-5 reps per side.
Feel free to post any comments/questions below. If you found this helpful, please share/re-post it so others can benefit.
To your success,
P.S. For comprehensive hockey training programs to improve your speed AND repeat sprint ability, check out: Speed Training for Hockey
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Kevin has rapidly established himself as a leader in the field of physical preparation and sports science for ice hockey. He is currently the Head Performance Coach for the Boston Bruins, where he oversees all aspects of designing and implementing the team’s performance training program, as well as monitoring the players’ performance, workload and recovery. Prior to Boston, Kevin spent 2 years as an Assistant Strength and Conditioning Coach for the San Jose Sharks after serving as the Director of Performance at Endeavor Sports Performance in Pitman, NJ. He also spent 5 years as a Strength and Conditioning Coach with USA Hockey’s Women’s Olympic Hockey Team, and has been an invited speaker at conferences hosted by the NHL, NSCA, and USA Hockey.