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.

Description

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

Place square floor mark or tape marks on the floor

Wear sports clothing and shoes

Light meal before testing is acceptable, but not obligatory

Contraindication

Pain in the lower limbs

Swelling or increased surface temperature on injured structure

Not cleared for lower limb weight bearing

Pain in the lower limbs

Swelling or increased surface temperature on injured structure

Not cleared for lower limb weight bearing

Equipment

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

Download Parameters

Submit for a PDF via email including all test parameters and descriptions

Relevant Blog Posts

The 30 Seconds Side Hop – relevance, outcome metrics and tips for trainers >

Application Area

Return to Sports

Test Procedure

1

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

2

Start

Hop on START

3

Hop

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

4

Land

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

5

Return

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

6

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

7

Stop & Rest

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

8

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

9

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

10

Completion

Stop hopping on STOP
The test is completed on TEST COMPLETED

11

Additional

Enter coach-reported outcomes
Enter self-reported outcomes
Enter notes
Assign labels

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30 Seconds Side Hop

Description

Test Preparation

Contraindication

Equipment

Test Procedure

1

2

3

4

5

6

7

8

9

10

11

Overview

Sensor Insoles

Tests

Accessories

with OpenGo

Overview

Sensor Insoles

App

Software

Services

Accessories

with ReGo

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