Zero plates - Zero the plates. Ensure nothing is touching the plates during this step.
Assume starting position - Ask the individual to assume the starting position on the plates.
Weigh individual - Measure the individual's weight.
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.
Perform test - Instruct the individual to:
Keep the chest up and looking forward;
Bend down; then
Jump up; then
Land stiff-legged on only the toes; then
Quickly jump off the toes, for the desired number of hops, in rapid succession. (Safely keeping the knees as straight as possible.)
Land softly; then
Assume starting position again.
Repeat - Repeat step 5 to record the desired number of reps.
Complete the test - Click to stop the recording and check the results.
Test overview
The Hop Test (HT) is an excellent option to assess elastic/reactive qualities without the use of a box as during the Drop Jump.
The HT is a bilateral test performed with (relatively) straight legs, using the ankle/calf as the primary means of upward propulsion without squatting downward. The test is commonly done by performing 10 rapid hops and analysing the best 5.
The goal of the HT is to perform a set number of hops for maximum height and minimal ground contact time, using only the toes/forefoot.
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