ForceDecks Test: Hop and Return 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. Jump sideways (or forwards) with the desired foot; then

c. Land on the other plate with the same foot; then

d. Immediately jump back to the starting plate; then

e. Land softly and remail still for 2-3 seconds; then

f. 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.