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Army Crossover Exercise & Workout 2023

The Crossover exercise, often incorporated into athletic training routines, particularly in the military, aims to enhance lateral movement, agility, and leg coordination. The focus is on the precise crossing of one leg over the other while moving sideways.

Crossovers play a vital role in developing and refining leg coordination skills while educating soldiers to move side-to-side accurately. 

This exercise targets perfecting the craft of crossing the trailing leg in front and behind the leading leg while sustaining a steady and balanced posture. 

By mastering this skill, soldiers can swiftly change direction and adeptly navigate complex surroundings.

The Crossovers: An Exercise in Military Movement Drill 2

Army Crossover Exercise
Army Crossover Exercise

The Crossovers is the second exercise in Army MMD2 (Military Movement Drill 2). This exercise develops leg coordination and trains soldiers to move laterally.

Here is a breakdown of the exercise as it would be conducted in a formation.

Starting Position

  • The starting position is the straddle stance, slightly crouched with your back straight, arms at your sides with your elbows bent at 90 degrees, and your palms facing forward. 
  • Your body is turned so that the left side faces the 25-meter course. 


  • First Lateral Step: From the starting position, cross the trail leg in front of the lead leg.
  • Second Lateral Step: On the next step, cross the trail leg behind the lead leg to uncross the legs.
  • Third Step: On the third step, cross the trail leg behind the lead leg.
  • Fourth Step: On the fourth step, cross the trail leg in front of the lead leg to uncross the legs.

The four-step pattern is repeated down the 25-meter course. You should lift your feet up, moving from the ball of the foot, and aim to increase lateral speed as your skill improves. 

Throughout the movement, maintain a crouch position, keeping your back straight and your trunk perpendicular to the direction of movement.

Check Points

  • Pick the feet up with each step. Avoid dragging the feet along the ground.
  • Crouch slightly while keeping the back straight.
  • Maintain the trunk perpendicular to the direction of travel while allowing the hips to move naturally.
  • Rank leaders will face their rank throughout the exercise.

Initial Stance

  • For adequate performance in crossovers, soldiers adopt a straddle stance. 
  • They crouch slightly with a straight back, arms by their sides, elbows bent at 90 degrees, and palms facing forward. 
  • Being perpendicular to the movement direction is crucial to ensuring a steady side motion throughout the exercise.

How to do Crossover Exercises at Home

  1. Starting Position:
    • Begin in a slightly crouched stance.
    • Ensure your back is straight.
    • Place your arms at your sides, with elbows bent at 90 degrees and palms facing forward.
    • Position your body so that one side (for instance, the left side) faces the direction of movement.
  2. Movement:
    • From the starting position, cross the trailing leg (the one furthest from the direction of movement) in front of the leading leg to execute the first lateral step.
    • On the second step, cross the trailing leg behind the leading leg to uncross the legs.
    • Continue this pattern of crossing and uncrossing your legs as you move laterally.
  3. Posture and Technique:
    • Maintain a semi-crouched position throughout the exercise.
    • Keep your back straight and your upper body perpendicular to the direction of movement.
    • Lift your feet up and move from the balls of your feet, with the aim of increasing your lateral speed as your skill improves.

Benefits of Crossover Exercises

Crossover exercises offer several significant benefits for soldiers, including:

Enhanced Leg Coordination 

  • The crossover exercise involves exact leg movements, strengthening the lead, and trailing leg coordination. 
  • This improves lower body control, enabling soldiers to act more accurately and efficiently.

Improved Lateral Movement 

  • Practicing crossovers helps soldiers get better at moving side-to-side, which is crucial in situations that demand quick direction changes. 
  • This skill allows them to avoid obstacles or navigate through tight spaces.

Boosted Agility 

  • Crossovers enhance agility by training soldiers to move swiftly and smoothly in side-to-side directions. 
  • This agility improves overall physical performance and reaction time in dynamic situations.

More muscular Core Stability 

  • Coordinated leg movements in crossovers engage core muscles, enhancing core stability and overall body control. 
  • A strong core is essential for maintaining balance and posture during physically demanding tasks.

Injury Prevention 

  • The crossover exercise help improve muscle flexibility, joint mobility, and range of motion. 
  • Enhancing these physical traits makes soldiers less prone to injuries during high-intensity activities as their bodies become more adaptable and resilient.

Tips for Effective Crossover Training

To maximize the benefits of crossover exercises, consider the following tips:

Gradual Progression 

  • Start with slow and controlled movements, gradually increasing the speed and intensity as you become more comfortable with the activity.
  • This approach allows your body to adapt and reduces the risk of injuries.

Proper Form 

  • Focus on maintaining good form throughout the training.
  • Keep your back straight, engage your core muscles, and ensure your leg movements are precise and deliberate.

Breathing Technique 

  • Coordinate your breathing with each move to optimize oxygen flow and maintain a steady rhythm. 
  • Inhale deeply during the initial crossover exercise motion and exhale as you return to the starting position.


  • Practice crossover workouts regularly to reinforce the neural pathways responsible for leg coordination and lateral movement skills. 
  • Consistency is critical to achieving long-term improvements in agility and overall physical performance.

Warm-up and Cool-down 

  • Before performing crossovers, engage in a proper warm-up and cool-down routine. 
  • Stretching exercises and light cardio activities prepare your muscles and joints for the workout and aid recovery.


Crossover exercises are an integral part of military training, focusing on improving leg coordination and lateral movement skills.

By consistently practicing crossovers, soldiers can enhance their agility, maneuverability, and overall physical performance.

Remember to consistently practice crossovers and maintain the correct form for the best results and minimal risk of injuries.

George N.