Power Testing: Square Hop Test

The Square Hop Test is a functional performance test that assesses lower limb agility and neuromuscular control. It involves hopping in a square pattern as quickly and as accurately as possible. The test requires an area with four cones or markers set up to form a square, and it can be performed with or without a timing device.

To perform the Square Hop Test, you will need a MAT

 Here are the steps to perform the test:

1. Lay out the MAT on a flat piece of ground, using four landmarks on the MAT to create a makeshift square. Alternatively, cones or markers can be placed in a square formation.
2. Instruct the client to adopt a stance on one leg, facing the square with their hands on hips.
3. Once set, instruct the client to first hop into the square, then continuously hop in this fashion, breaking up each direction by hopping back into the square: outside left, outside front, outside right, back to the starting position. 
4. Repeat this test on the opposite side.
5. Repeat this pattern for a set number of trials or until you complete a certain number of circuits around the square.
6. Time the trials to assess speed, and count the number of errors to assess accuracy.
7. Rest for 30-60 seconds between trials to minimise the effects of fatigue.
8. Record the best time and fewest number of errors from the trials.

It is important to maintain proper form during the test, such as landing softly and absorbing the impact with your leg muscles, keeping your torso upright, and maintaining your balance throughout the test. Also, make sure to warm up properly and start with a low intensity to avoid injury.

There is limited normative data available for the Square Hop Test. However, some studies have provided reference values for certain populations.

For example, a study published in the International Journal of Sports Physical Therapy in 2016 provided normative data for college-aged men and women. The study found that the average time to complete 3 circuits of the square was 7.1 seconds for men and 8.3 seconds for women.

Another study published in the Journal of Strength and Conditioning Research in 2019 provided reference values for adolescent soccer players. The study found that the average time to complete 3 circuits of the square was 6.1 seconds for boys and 6.5 seconds for girls.

It is important to note that normative data can vary based on factors such as age, gender, fitness level, and sport-specific demands.

References:

1. Bell, D. R., Oates, D. C., Clark, M. A., Padua, D. A., & Twohig, B. P. (2016). Normative values for the square hop test in college-aged men and women. International Journal of Sports Physical Therapy, 11(6), 827-835.
2. Read, P. J., Oliver, J. L., De Ste Croix, M. B., Myer, G. D., & Lloyd, R. S. (2019). A prospective investigation to evaluate risk factors for lower extremity injury risk in male youth soccer players. Journal of Strength and Conditioning Research, 33(1), 94-101.
3. Willems, T. M., Witvrouw, E., Delbaere, K., Philippaerts, R., & De Bourdeaudhuij, I. (2005). Relationship between gait biomechanics and inversion sprains: A prospective study of risk factors. Gait & Posture, 21(4), 379-387.