This is a great assessment to look at your single leg power and control. 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. Hop forward on one foot 3 consecutive hops and see how far you can jump in those 3 hops. You must stick and hold the 3rd hop in order for the test to count. You get 3 attempts at this assessment. Measure the distance between the starting line and your heel. Average the three distances, rest and perform on the other leg.
When performing this assessment, keep your hands on your hips to truly assess power and control from your lower extremity as compared to generating momentum from your upper extremity.
Prehab Goals & Normative Values: Your values should be within 90% of each other.
Take the assessment, write down your score, and track your progress throughout the program.