Hips don't rotate with the crossover
Legs cross but the torso stays square; hip mobility is bypassed.
Overactive muscles
TFLErector spinae
Corrective work
Foam RollTFL↗Stretch90/90 hip stretch↗Sport · Full Body
Crossover Run (Carioca)
Coaching cues
- Move laterally; cross the trail leg in front then behind alternately
- Stay on the balls of the feet; hips rotate with each crossover
- Arms stay relaxed; head faces forward
- Build speed while maintaining hip rotation quality
Common faults 2
Flat-foot contact on each step
Heel contact kills the lateral rhythm and reduces speed.
Overactive muscles
GastrocnemiusSoleus
Corrective work
Foam RollCalves↗StretchWall calf stretch — soleus (knee bent)↗