Power Testing: Side Hop Test

The Side Hop Test measures repeated single-leg lateral hopping ability. It is useful for assessing lateral power, agility, endurance and asymmetry.

Introduction

A client may be able to perform one lateral hop well, but repeated side-to-side hopping reveals how they manage rhythm, fatigue and control. The Side Hop Test is a simple way to assess this capacity.

Quick Summary

Test name: Side Hop Test
Purpose: Assess repeated lateral hop ability
What it assesses: Lateral power, rhythm, endurance and control
Equipment: MAT or marked lines
Key finding: Successful hops in a set time
Best used with: Lateral Hop, Medial Hop, Square Hop and ankle/knee testing
Key limitation: A rep count alone does not capture quality

What Is the Side Hop Test?

The Side Hop Test involves repeated single-leg hopping side-to-side over a line or marker. The MAT article describes hopping on the same leg from side to side, clearing the green markers on the MAT, often for 30 seconds, then recording successful hops with the Measurz rep counter.  

Why It Is Used

It assesses repeated lateral lower-limb function, which may be relevant for sport, ankle rehabilitation and return-to-cutting progressions.

What It Measures

It measures successful lateral hops, speed, endurance, rhythm and control.

It does not diagnose injury or isolate strength.

Who It Is Useful For

Athletes, ankle rehabilitation clients, ACL rehabilitation clients, court and field sport clients, and people returning to lateral movement.

Equipment Required

MAT or marked parallel lines
Flat non-slip surface
Timer
Measurz rep counter
Optional video

Step-by-Step Protocol

Set up the MAT or two clear side-hop markers.

The client stands on one leg outside the marker.

On “go”, they hop side-to-side over the markers on the same leg.

Each successful full clearance counts.

Continue for the chosen duration, commonly 30 seconds.

Repeat on the opposite side.

Record successful hops, errors and symptoms.

Scoring and Interpretation

The score is the number of successful hops in the test period. Higher scores may suggest better lateral hop capacity, but errors, pain and poor control must be recorded.

Normative Data or Reference Values

The MAT article lists example values from studies of healthy adults but notes values vary by population and protocol.   Use matched norms cautiously.

Reliability and Validity

The MAT article cites Grindstaff et al. for lateral hop normative data and related balance/agility literature.   Standardisation is essential.

Common Errors and Testing Limitations

Common errors include not clearing markers, touching the opposite foot down, inconsistent timing, poor counting and allowing uncontrolled landings.

Practical Applications

Use the Side Hop Test to monitor lateral hop endurance, compare sides and assess ankle/knee control during repeated frontal-plane tasks.

How to Record This in Measurz

Record side, duration, successful reps, errors, pain, fatigue, balance loss, confidence and movement-quality notes.

FAQs

What does the Side Hop Test measure?

Repeated lateral hopping capacity on one leg.

How long is the test?

The MAT article describes a 30-second option.  

Do errors count?

No. Record successful hops and error count separately.

Key Takeaways

The Side Hop Test measures repeated lateral hop performance.
Use a consistent duration and marker setup.
Record reps, errors and symptoms.
Compare sides cautiously.

References

Grindstaff, T. L., Hammill, R. R., Tuzson, A. E., & Hertel, J. (2006). Normative data for the lateral hop test. Journal of Athletic Training, 41(3), 311–314.

Willems, T. M., Witvrouw, E., Delbaere, K., et al. (2005). Intrinsic risk factors for inversion ankle sprains in male subjects. American Journal of Sports Medicine, 33(3), 415–423.