Fitness Testing

3 Hop Test

purpose: to measure horizontal and vertical power of the legs with a component of balance and coordination.
equipment required: tape measure to measure distance jumped, flat grass area. The starting take off line should be clearly marked.
description / procedure: The aim of this test is to perform three consecutive double-leg hops as far as possible. Stretch out approximately 30 feet of rope or tape measure to mark the hopping direction and to aid recording the jump distance.The athlete starts by standing behind a line with feet shoulder width apart.When ready, they are to perform three consecutive broad jumps non-stop, using a forward as well as a vertical jump style that allows them to gain maximum distance. They are able to use their arms assist the explosive movement and for balance.

scoring: The measurement is taken from take-off line to the nearest point of contact on the landing of the third jump (back of the heels). Record the longest distance jumped, the best of three trials.
variations / modifications: A long jump landing pit may be used instead so that the final jump lands in the sand, which enables the subject to confidently put more effort into the final jump, and to extend the legs further in front of the body for landing. The test can also be conducted with any number of consecutive jumps.
advantages: this test is simple and quick to perform, requiring minimal equipment.
disadvantages: there is some skill component in this test.
comments: Falling or stepping backward after the landing will result in measurement to that point of contact rather than where the feet first touched. Some subjects will try to use a step at take-off, which is not allowed.