Hop Test

Single Leg Jump Distance

The test provides a quantitative assessment of a highly dynamic forward jump with regards to maximum muscle activation on the lower extremities and landing mechanics. Quantitative jump performance and landing mechanics can be helpful indicators for recovery progression and training level as in its ability to test maximum propulsive power and neuro-muscular control. The test is in particular helpful in identifying asymmetries between limbs.


The Single Leg Jump For Distance test is a single-legged jump forward, performed on flat surface. It involves 3 repeats each with the left and the right leg. The best jump is evaluated. Proper form includes arms on the hips and landing firmly. Avoid landing on stiff joints by slightly bending the knee. Individual trials are invalid if a second hop is needed for regaining balance after landing or if the free foot or the upper extremities touch the ground. The test poses concentric and eccentric jump loads on the lower extremities and requires one-off maximum muscle activation. The main goal is to jump as far as possible.

Test Preparation

Place a start mark 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 return to sports


1x start floor mark

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
  • Tip of the shoe points to floor mark
  • In case of an injury start with your healthy leg



Jump on START


  • Gain momentum by bending your knee
  • Keep your hands on the hips
  • Jump straight forward as far as possible


  • Bend your knee to land firmly
  • Keep your hands on the hips
  • Do not hop again with your landing leg
  • Try to land as balanced as possible


  • Hold single-legged stance over 3 seconds until STOP
  • Minimize postural movement
  • Do not touch the floor with your free foot or with upper extremities


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 jumps in total


Prepare for 2nd Leg
  • Get back to standing next to the floor mark
  • Switch to your opposite leg
  • Tip of the shoe points to floor mark


2nd Leg Repeats
  • Attend to START instruction
  • Jump forward as far as possible
  • Perform 3 jumps in total



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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