Power Testing: Side Hop Test

The Side Hop Test is a functional assessment test that measures an individual's lateral agility and power. It is commonly used in sports medicine and physical therapy to evaluate lower limb performance and to identify any potential asymmetries or deficits in lower limb function. The test involves jumping side-to-side over a small hurdle or line, as quickly as possible, for a set amount of time or number of repetitions.

To perform the Side Hop Test, you will need a MAT. Here are the steps:

1. Place the MAT on a flat piece of ground, with enough space for the client to hop from side to side.
2. Instruct the client to stand facing toward the MAT, off the long edge.
3. Ensure the client starts on the outside of one of the green lines on the MAT.
4. Once set, queue the client to start hopping on the same leg from side-to-side, making sure they clear both green markers on the mat.
5. Keep this test running for a set amount of time (ie. 30 seconds), ensuring the client lands softly on the balls of their feet with good posture throughout the duration of the test.
6. Once complete, record the amount of successful hops using the Measurz App rep counter and compare to the other side.

The test can be performed for a total of 30 seconds or for a set number of repetitions. It is important to warm up properly before performing the Side Hop Test to prevent injury.

Here are some examples of normative data for the Side Hop Test:

• In a study of 84 healthy young adults (mean age of 21.9 years), the average number of hops completed in 30 seconds was 46.7 for males and 40.5 for females (1).
• In another study of 58 healthy young adults (mean age of 20.3 years), the average number of hops completed in 30 seconds was 44.9 for males and 40.0 for females (2).
• A study of 104 healthy adults (mean age of 37.9 years) found that the average number of hops completed in 30 seconds was 39.1 for males and 34.1 for females (3).

References:

1. Grindstaff TL, Hammill RR, Tuzson AE, Hertel J. Normative data for the lateral hop test. Journal of Athletic Training. 2006 Jul;41(3):311-4.
2. Hertel J, Miller SJ, Denegar CR. Intratester and intertester reliability during the Star Excursion Balance Tests. Journal of Sport Rehabilitation. 2000 Feb;9(2):104-16.
3. Willems TM, Witvrouw E, Delbaere K, Mahieu N, De Bourdeaudhuij I, De Clercq D. Intrinsic risk factors for inversion ankle sprains in male subjects: a prospective study. American Journal of Sports Medicine. 2005 Jan;33(3):415-23.