Balance Side Hop

The Balance Side Hop test is a single-legged hop test sideways and back over a distance of 40 cm, performed on flat surface. It involves 3 repeats each with the left and the right leg. The mean results of all valid repetitions are evaluated. Proper form includes hands resting on the hips during test execution, keeping the hips leveled and keeping the knee behind the toes when landing. Avoid landing on stiff joints by slightly bending the knee. Individual trials are invalid if landing is inside the 40 cm mark, if balance cannot be maintained during the holding phase or if the free foot touches the ground. The test poses concentric and eccentric jump loads on the lower extremities. The main goal is to perform the task with proper landing mechanics and maintain balance for 3 seconds after landing, both after hopping sideways and after hopping back.