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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.

Description

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

Place a start mark 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 return to sports

Pain in the lower limbs

Swelling or increased surface temperature on injured structure

Not cleared for return to sports

Equipment

1x start floor mark

Download Parameters

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

Relevant Blog Posts

The Single Leg Jump for Distance – 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
Tip of the shoe points to floor mark
In case of an injury start with your healthy leg

2

Start

Jump on START

3

Jump

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

4

Land

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

5

Hold

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

6

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

7

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

8

2nd Leg Repeats

Attend to START instruction
Jump forward as far as possible
Perform 3 jumps in total

9

Completion

The test is completed on TEST COMPLETED

10

Additional

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