Stride Jump Crossover

Stride Jump Crossover is a plyometric power – alternating-leg crossover over a box exercise involving Quadriceps. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Quadriceps
Secondary muscles: Hip abductors, Hip adductors, Gastrocnemius, Soleus, Hamstrings
Exercise type: Plyometric power – alternating-leg crossover over a box

Exercise technique

Setup
Stand beside a low box and fully plant the inside foot on it.
Prepare
Keep your chest upright and slightly bend your upper knee.
Push
Swing your arms upward and drive through the upper leg to rise.
Knee drive
Move your outside knee forward and upward.
Cross
Switch leg roles while moving to the opposite side of the box.
Land
Place the previously upper foot on the opposite floor and the other on the box.
Return
Once balanced, jump back toward the starting side with the new upper leg.

Key technique points

Plant your whole sole on the box.
Generate force from the upper leg.
Switch foot positions while crossing.
Control landing with both supports.
Track your knee with your foot.
Secure the box against slipping.

Common mistakes

Returning to the same arrangement

Do not confuse the crossover with a fixed-foot stride jump.

Edge placement

Do not leave part of the box foot unsupported.

Knee collapsing inward

Do not lose alignment while receiving on the upper leg.

Dominant push from below

Do not skip using the force of the leg on the box.

Torso falling forward

Do not collapse your chest as you rise.

Uncontrolled reverse crossing

Do not jump back before establishing the new foot arrangement.

Frequently asked questions