Single Leg Jump for Distance Test
An objective way to measure hip extensor performance asymmetries by testing each leg individually.
What is a single leg jump for distance test?
Plyometrics are exercises that enable a group of muscles to reach maximal strength in as short a time as possible. They help bridge the gap between speed and strength training. Single leg jump (SLJ) testing gives practitioners an objective measure of power and movement quality improvements during the final stages of rehabilitation for lower limb injuries. Additionally, SLJ testing help to quantify asymmetries as they assess each leg independently of the other.
The SLJ for distance (SLJ D) creates larger magnitudes of work at the knee joints when compared to the single leg jump for distance. While vertical jump tests may targets primarily knee extensors, horizontal jump tests like the SLJ D can be used to determine functional deficits of the hip extensor complex between the left and right leg.
A practitioner can perform the SLJ D test to evaluate the following areas of functional movement performance:
Muscle strength reserves and power
Propulsive and absorptive strategies with foot-ground interactions
Degree of inter-limb asymmetry for all of the above components of movement performance
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Important: The subject must face the same direction throughout the test. So for the Single Leg Jumps for Distance, the subject can either continuously jump forward (space permitting) or walk back to the starting point between each jump. See the video below for the protocol.
1. Tester navigates to the measure page of the Plantiga web application and selects either the Single Leg Jump for Distance Test.
2. Tester selects the subject that will be performing the activity. Address any warnings that may come up once they have been selected.
3. Tester instructs the subject to stand still with hands on hips and feet planted firmly on the ground.
4. Tester begins the Single Leg Jump Test, and the subject remains still as the stopwatch counts down from 5.
5. Once ready, the subject performs three jumps with each leg, alternating legs between each jump. It does not matter which leg the subject chooses to start with, and they can perform these jumps at whatever pace they choose.
6. Once all jumps have been performed, the tester instructs the subject to stop and plant their feet firmly on the ground.
7. The tester stops the stopwatch once still, and the subject remains still for 5 seconds.
8. Tester fills out optional information (RPE, Pain, Floor type...) and saves the Single Leg Jump Test
What does Plantiga measure?
Jump distance asymmetry: a comparison of left vs. right hip muscle performance capabilities.
High jump distance asymmetry (> 10%) indicates a compensatory shifting of demands due to an affected and/or weaker limb. It is a vital rehabilitation functional milestone indicator for return to activity after orthopaedic and musculoskeletal injury.
Poor symmetry scores (<4/10) occur when one limb is significantly underperforming and requires strengthening intervention.
When combined with SLJ height testing, muscle symmetry scores can identify trainable muscle deficits between the hip (glutes & hamstrings) vs. knee (quadriceps) to help improve overall movement symmetry and efficiency.
Air time: the average time spent airborne during a jump test for either limb.
High air times combined with poor jump distance indicate poor hip extensor performance for that limb.
Vertical take-off acceleration (VTA) asymmetry: a comparison of how quickly the left vs. right foot swings forward immediately after toe-off.
High VTA asymmetry (> 10%) occurs when the opposite limb's hip musculature and surrounding tissues are fatigued, weak, or experiencing pain.
Vertical landing acceleration (VLA) asymmetry: a comparison of the ability of the left vs. right to absorb impact when the foot lands on the ground.
High VLA asymmetry (> 10%) occurs when landing more abruptly on one limb than the other.
How can my athletes benefit from SLJ D testing with Plantiga?
To simplify data interpretation and provide actionable movement insights to our users for better rehabilitation and performance outcomes, we’ve created instant and customizable reporting tools that can be accessed and shared within minutes.
