Single Leg Hop Test For Distance

HOW: Set up a starting line on the ground with an object or piece of tape. You will need to start with your toe behind the line and your hands on your hips. From here, hop forwards with the one foot on the line and try to stick and hold the landing. Then, measure from the starting line to your heel for the distance you hopped. If you fail to stick the landing, that counts as one of your attempts. You get three attempts for this test. Average the three attempts. If you reach 90% average of the distance as your non-injured leg, you passed this test! FEEL: You should feel your entire lower leg musculature working while hopping and landing.  COMPENSATION: Keep your hands on your hips while hopping forwards. Create a soft landing with your lower leg going slightly forwards instead of landing tall and flat-footed.
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