Power Testing: 6m Timed Hop Test

The 6 m Timed Hop Test measures how quickly a client can hop 6 metres on one leg. It assesses lower-limb power, rhythm, speed, confidence and fatigue tolerance.

Introduction

Distance hop tests show how far a client can hop, but they do not always show how quickly they can repeat hops. The 6 m Timed Hop Test adds a speed component by timing repeated single-leg hops over a fixed distance.

Quick Summary

Test name: 6 m Timed Hop Test
Purpose: Assess repeated single-leg hop speed
What it assesses: Hop speed, rhythm, power and dynamic control
Equipment: 6 m marked course, stopwatch or timing gates
Key finding: Time to complete 6 m
Best used with: Single Hop, Triple Hop, Crossover Hop and strength testing
Key limitation: Timing and course setup strongly affect results

What Is the 6 m Timed Hop Test?

The 6 m Timed Hop Test is a single-leg hop test where the client hops as quickly as possible over a 6 m distance. The MAT article identifies it as a Power Testing hop assessment.  

Why It Is Used

It assesses how quickly the client can produce repeated single-leg hops across a set distance. This may be useful for lower-limb rehabilitation, return-to-running progression and athletic testing.

What It Measures

It measures completion time, repeated hop rhythm, lower-limb power and dynamic control. It does not directly measure endurance, diagnosis or full sport readiness.

Who It Is Useful For

Athletes, ACL rehabilitation clients, lower-limb injury clients and active people returning to running, jumping or sport.

Equipment Required

Flat 6 m lane
Cones or tape markers
Stopwatch or timing gates
Measurz or MAT
Optional video

Step-by-Step Protocol

Mark a straight 6 m lane.

Warm up with progressive single-leg hopping.

The client starts behind the line on one leg.

On “go”, they hop forward as quickly as possible on the same leg until crossing the 6 m line.

Timing stops when the foot crosses the finish line.

Repeat on both sides with rest.

Record best time or average time consistently.

Scoring and Interpretation

The score is time in seconds. A lower time indicates faster repeated hopping performance. Compare sides and monitor change over time.

Normative Data or Reference Values

No universal normative values should be applied without matching population and protocol.

Reliability and Validity

Timed hop tests are commonly used in ACL and lower-limb functional batteries. Standardised timing, lane distance, start position and finish criteria are essential.

Common Errors and Testing Limitations

Common errors include stepping instead of hopping, touching the opposite foot down, inconsistent timing, loss of balance and not crossing the full 6 m line.

Practical Applications

Use the 6 m Timed Hop Test to monitor repeated hop speed, compare limbs and assess progress during later-stage rehabilitation.

How to Record This in Measurz

Record side, time, timing method, number of hops if observed, pain, fatigue, confidence, errors and movement-quality notes.

FAQs

What is the score?

Time to complete 6 metres on one leg.

Is faster always better?

Only if the movement is controlled and pain-free.

Should both legs be tested?

Yes, if safe and relevant.

Key Takeaways

The 6 m Timed Hop Test measures repeated single-leg hop speed.
Timing rules must be consistent.
Record errors and pain.
Use with other hop and strength tests.

References

Reid, A., Birmingham, T. B., Stratford, P. W., Alcock, G. K., & Giffin, J. R. (2007). Hop testing provides a reliable and valid outcome measure during rehabilitation after ACL reconstruction. Physical Therapy, 87(3), 337–349.

Noyes, F. R., Barber, S. D., & Mangine, R. E. (1991). Abnormal lower limb symmetry determined by function hop tests after ACL rupture. American Journal of Sports Medicine, 19(5), 513–518.