Power Testing: Lateral Hop Test

The lateral hop test is a physical performance test used to assess an individual's lower limb strength, power, and stability. The test involves hopping laterally from side to side over a line or a cone as quickly as possible for a specific period, usually 15 to 30 seconds.

Here are the steps to perform the lateral hop test:

Equipment needed: 

• The MAT or Hop MAT

Procedure:

1. Place either the original MAT, Hop MAT or alternative measuring device on a flat piece of ground. 
2. Instruct the client to set up off the long edge of the MAT or measuring device, balancing one leg closest to the MAT.
3. Once set, queue the client to hop laterally as far as they can, ensuring they stick their landing. 
4. Once complete, record the measurement. 
5. Repeat this protocol 2-3 times, and then repeat on the opposite leg. 
6. Record the best score achieved on either side.

Tips for performing the lateral hop test:

• Keep your knees slightly bent and land softly on the balls of your feet.
• Use your arms for balance and to help generate power.
• Avoid pausing between hops and maintain a steady pace throughout the test.

It is important to note that these values are only a reference and should be interpreted with caution. The individual's age, gender, fitness level, and sport-specific demands should also be considered when interpreting the test results.

References:

1. Donath, L., Faude, O., & Roth, R. (2016). Validity and reliability of a portable agility test in female basketball players. Journal of sports science & medicine, 15(4), 574-578.
2. Delextrat, A., Hippocrate, A., Leddington Wright, S., & Clarke, N. D. (2010). Test-retest reliability and gender differences in the lateral hop test. Journal of sports science & medicine, 9(4), 593-599.
3. Emery, C. A., Cassidy, J. D., Klassen, T. P., Rosychuk, R. J., & Rowe, B. H. (2011). Development of a clinical static and dynamic standing balance measurement tool appropriate for use in adolescents. Physical therapy, 91(5), 724-735.