ForceDecks Test: Single Leg Hop Test Protocol

• Standing tall on one foot
• Hands on hips
• Chest up and looking forward

1. Zero plates - Zero the plates. Ensure nothing is touching the plates during this step. 

2. Assume starting position - Ask the individual to assume the starting position on the plates.

3. Weigh individual - Measure the individual's weight.

4. Stabilise individual - Instruct the individual to remain completely still, in the starting position for 2-3 seconds before and between each rep in the test.

5. Perform test - Instruct the individual to:

a. Keep the chest up and looking forward;

b. Bend down; then

c. Jump up; then

d. Land stiff-legged on only the toes; then

e. Quickly jump off the toes, for the desired number of hops, in rapid succession. (Safely keeping the knees as straight as possible.)

f. Land softly; then

g. Assume starting position again.

6.  Repeat - Repeat step 5 to record the desired number of reps.

7. Complete the test - Click to stop the recording and check the results.