Hop Test

30 Seconds Side Hop

The 30 seconds side hop test is frequently used to assess the function and performance of the lower limbs, under increasing fatigue. Landing mechanics under fatigue can be a helpful indicator for recovery progression. The test is also helpful in identifying asymmetries and deficits between limbs.


The 30 Seconds Side Hop test is a continuous single-legged hop test in lateral direction, performed on flat surface. The test involves hopping sideways and back over a distance of 40 cm and for a period of 30 seconds. Hands shall rest on the hips during test execution. Individual hops with landing inside the 40 cm mark or if the free foot touches the ground for balancing are invalid. The test poses concentric and eccentric jump loads on the lower extremities and includes muscle fatigue. The main goal is to execute as many hops as possible within 30 seconds.

Test Preparation

Place square floor mark or tape marks on the floor

Wear sports clothing and shoes

Light meal before testing is acceptable, but not obligatory


Pain in the lower limbs

Swelling or increased surface temperature on injured structure

Not cleared for lower limb weight bearing


1x square floor mark 40 cm side length or tape marks

Get Test Parameters
Submit for a PDF including all test parameters and descriptions
Applicable Area
Return to Sports

Test Procedure


Prepare for 1st Leg
  • Stand upright on both feet
  • Put your hands on the hips
  • Get on one leg of choice and slightly bend free leg
  • In case of an injury start with your healthy leg
  • Stance foot’s outside edge is next to floor mark


  • Hop on START


  • Keep your hands on the hips
  • Hop sideways passing the floor mark


  • Leave floor mark just behind for landing
  • Land sideways right next to the floor mark
  • Do not touch the floor mark
  • Try to land as balanced as possible


  • Push off again as quickly as possible and hop back
  • Keep your hands in the hips


Repeats 1st Leg
  • Hop sideways as many times as possible for 30 seconds
  • Attend to the countdown
  • Avoid stepping on or inside of the floor mark


Stop & Rest
  • Attend to the countdown
  • Stop hopping on STOP
  • Rest with both feet on the floor


Prepare for 2nd Leg
  • Get back to standing next to the floor mark
  • Put your hands on the hips
  • Switch to your opposite leg and slightly bend free leg
  • Stance foot’s outside edge is next to floor mark


2nd Leg Repeats
  • Attend to START instruction
  • Repeat continuous side hop sequence with the opposite leg
  • Keep your hands on the hips
  • Hop for 30 seconds in total


  • Stop hopping on STOP
  • The test is completed on TEST COMPLETED


Optional Input
  • Enter coach-reported outcomes
  • Enter self-reported outcomes
  • Enter notes
  • Assign labels

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