A form exercise that improves coordination and agility, as well as stretches and strengthens muscles in the hips, groin, and abdomen


  1. Start moving sideways by crossing one foot over the other.
  2. Then, return to a neutral standing position by stepping out with the hind foot.
  3. Next, cross the foot behind and then again return to a neutral standing position.
  4. Repeat this sequence in one direction.
  5. Then do Cariocas in the opposite direction, now crossing over with the other foot.

Performance Points:

  • Start slowly and after mastering the footwork pick it up to a brisk pace while maintaining good form.
  • When crossing one leg in front of the other, lift the knee up and over to get a better stretch of the outer hip muscles.
  • Stay on the balls of the feet throughout the exercise.
  • Maintain upright posture.
  • Stretch the arms out roughly parallel to the ground and hold them still or swing them in a controlled, fluid, side-to-side motion in opposition to the movement of the legs.

Training Specifics:

Duration / Reps:

  • Beginners: 3-5 reps over 20-30 meters in each direction
  • Build to: 5 reps over 50 meters in each direction


  • Before or after the main workout
  • Or as part of a series of form drills repeated several times as the main workout

You Need: A straightaway


  • Stretches and strengthens muscles in the hips, groin, and abdomen, which stabilize the leg and hip joints, and enables an extensive range of motion for the running stride
  • Improves coordination and agility for smoother, more efficient running and injury prevention