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Single-Leg Hop Tests (Return-to-Sport Battery)

Draftfunctional90%advanced⬤ strong evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
standing on one leg behind a start line, hands on hips or free to swing, knee softly bent ready to load
End
landed on the same single leg at the target/distance mark, hip and knee flexed to absorb, holding a controlled 2-second stuck landing
Range of Motion
explosive triple-extension of hip, knee, and ankle for propulsion then eccentric flexion (~30-60° knee, hip and ankle) to absorb landing; horizontal displacement per test (single, triple, crossover, or 6-m timed)

How to Perform

Standardized hop test battery: single hop for distance, triple hop, crossover hop, and 6-meter timed hop. ≥90% LSI on single-forward hop associated with reduced knee OA odds (OR 0.46) and higher RTS odds (OR 2.15). However, symmetry in distance may mask knee function asymmetries — triple hop at 97% LSI showed only 51-66% knee work symmetry.

Watch on YouTube↗

Opens a YouTube search for “Single-Leg Hop Tests (Return-to-Sport Battery)”

Starting position: standing

Coaching Cues

  1. 1

    Stable hip, quiet trunk — landing absorbs through hip and knee

    (verbal)
  2. 2

    Jump as far as possible toward the tape mark

    (verbal)
  3. 3

    Stick the landing for two slow seconds before relaxing

    (verbal)
  4. 4

    Land like a panther — silent and absorbed

    (visual)

Evidence-Based Dosing & EMG Data

Recommended Dosing

Assessment: 3 trials per leg, best trial recorded. Training: 3×5 reps per leg, 2x/week. Return at ≥90% LSI [West 2023]

EMG Activation Data

During single-leg landing: vasti, soleus, glute max, and glute med produce greatest forces [Maniar 2022]. Crossover hop and 6m timed hop strongest predictors of 1-year function [Logerstedt 2012]

Muscles Involved (5)

Primary Movers

Quadriceps Femoris— Propulsion and landing deceleration
Gluteus Maximus— Hip extension power

Secondary Movers

Gluteus Medius— Frontal plane control during single-leg landing
Gastrocnemius— Ankle power and landing absorption

Stabilizers

Soleus— Postural ankle stability [Maniar 2022]

Easier Variations ↓

1

Double-Leg Hop

Practice bilateral hopping before single-leg.

2

Short-Distance Single Hop

Hop for 50% max distance to build confidence and control.

Harder Variations ↑

1

Repeated Hop Tests

Perform tests with 30-second rest between trials to add fatigue component.

2

Sport-Specific Hop Combinations

Combine hops with cutting or direction changes.

Target Movements (3)

Hip ExtensionHip Joint (Coxofemoral)
Knee ExtensionTibiofemoral Joint
Ankle PlantarflexionTalocrural Joint

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Running and JoggingSingle-Leg Balance

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Improve Single-Leg Strengthperformance

Research Notes

LSI alone may be insufficient — 79-84% of athletes meet 90% LSI but only 12-30% meet age-relevant targets [Schmitt 2022]. Distance masks knee function asymmetry [Kotsifaki 2022]. AUDIT[low]: evidenceLevel is 'strong' and the notes make specific LSI/return-to-sport claims (West 2023, Schmitt 2022, Kotsifaki 2022) but the sources array contains only Kisner and ACSM. → Add the cited RTS/LSI studies to the sources array.

Evidence Sources (2)