Hop Test

Balance Side Hop

The test provides a qualitative assessment of a low impact side jump with regards to movement coordination during landing. Qualitative landing mechanics can be a helpful indicator for recovery progression. The test is also helpful in identifying asymmetries and deficits between limbs.

Description

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.

Test Preparation

Place square floor mark on ground

Wear sports clothing and shoes

Light meal before testing is acceptable, but not obligatory

Place square floor mark on ground

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 mark

Download Parameters

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

Relevant Blog Posts

The Balance 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
Get on one leg of choice
Lateral side of jump foot faces edge of floor mark
Put your hands on the hips
In case of an injury start with your healthy leg

2

Start

Hop on START

3

Hop

Keep your hands on the hips
Hop sideways over the floor mark
Leave the floor mark just behind

4

Land

Land just next to the floor mark
Try to land as balanced as possible

5

Hold

Hold single-legged balance over 3 seconds
Keep landing foot entirely on the floor
Stay straight & minimize postural movement
Do not touch the floor with your free foot

6

Hop Back

Hop back sideways over the floor mark
Leave the floor mark just behind

7

Hold

Hold single-legged balance over 3 seconds
Keep landing foot entirely on the floor
Stay straight & minimize postural movement
Do not touch the floor with your free foot

8

Repeats 1st Leg

Get back to the original start position
Get on the same leg as before
Repeat procedure 2 more times to perform 3 hops in total

9

Prepare for 2nd Leg

Get back into start position
Switch to your opposite leg
Mind starting from opposite floor mark edge or turn around to have lateral side of jump foot facing the edge
Put your hands on the hips