Saturday, 13 Jul 2024

3-Hop Test (3 double leg jumps)

The 3-hop test is a dynamic assessment of explosive leg power. It involves performing three consecutive horizontal jumps, propelling off both legs simultaneously for each jump. This test is commonly used to evaluate an individual’s horizontal and vertical leg power, as well as their balance and coordination. The 3-hop test is one of the four components of the Quadrathlon Test.

Purpose

The primary objective of the 3-hop test is to measure the power generated by the legs during explosive movements. This assessment includes elements of horizontal and vertical power, as well as balance and coordination.

Equipment Required

To conduct the 3-hop test, you will need a tape measure to measure the distance jumped and a flat grass area. It’s important to clearly mark the starting take-off line.

Pre-Test Procedures

Before commencing the test, it is crucial to explain the procedures to the participant. Additionally, conduct a screening for any health risks and obtain informed consent. Record basic information such as age, height, body weight, gender, and test conditions. Prepare the testing area by marking it out with cones. For more detailed pre-test procedures, refer to the appropriate resources.

Test Layout

Stretch out approximately 30 feet of rope or tape measure to mark the hopping direction and facilitate recording the jump distance.

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Procedure

During the 3-hop test, the aim is to execute three consecutive double-leg hops, covering the maximum distance possible. The athlete starts by standing behind a line with their feet shoulder-width apart. When ready, they perform three consecutive broad jumps without stopping, utilizing a combination of forward and vertical jumping styles to maximize the distance covered. Participants are allowed to use their arms both for assistance in generating explosive power and for maintaining balance.

Scoring

Measurement is taken from the take-off line to the nearest point of contact on the landing of the third jump (back of the heels). The longest distance jumped, out of three trials, is recorded as the final score.

Variations / Modifications

There are several variations of the 3-hop test that can be implemented. One option is using a long jump landing pit where the final jump lands in the sand. This setup enables participants to confidently exert more effort in the final jump and extend their legs further in front of the body upon landing. The test can also be conducted with any number of consecutive jumps, such as the 2-hop and 5-hop versions. Additionally, there is a 3-hop stability test commonly used in rehabilitation, which involves three consecutive hops using the same leg.

Advantages and Disadvantages

The 3-hop test offers numerous advantages. It is a simple and quick assessment that requires minimal equipment. However, there is a skill component involved in this test, which may affect the results.

Similar Tests

  • Standing long jump test: a similar assessment of leg power.
  • 2-hop jump test: performing two consecutive horizontal jumps off both feet.
  • Penta Jump (5-Hop Test): executing five consecutive horizontal jumps off both feet.
  • Quadrathlon Test
  • Hop and Stop Test: a functional movement assessment that evaluates an individual’s ability to hop and then come to a complete stop.
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Related Pages

  • See some results of the 3-hop test.
  • Explore the list of anaerobic tests for other assessments of leg power.
  • Learn more about the 3-hop test’s involvement in the testing battery for the USA Women’s Soccer Team.
  • Discover information about the power quadrathlon, which includes the 3-hop test.
  • Gain insights into the triple jump athletics event.