Single Leg Jump for Distance

An objective way to measure hip extensor performance capacity on each leg.

Table of Contents

• What is a Single Leg Jump for Distance test?
• Test Instructions and Demo
• What do the metrics mean?

What is a Single Leg Jump for Distance test?

Single Leg Jump (SLJ) testing can give practitioners an objective measure of leg power and movement quality and can be used to quantify side-to-side asymmetries, as each leg is assessed independently. SLJs are plyometric exercises that require a group of muscles to reach maximal strength in as short a time as possible.

The SLJ for Distance (SLJ-D) test primarily targets the hip and ankle joint musculature, compared to vertical jump tasks which mainly target the knee joint structures and musculature. Using both tests providing a more comprehensive, objective measure of an athlete's side-to-side leg power, movement quality, and strategy for propulsion and absorption at each joint.

Single Leg Jump for Distance test instructions

Important: The subject must face the same direction throughout the test. Depending on space availability, the athlete can either continuously jump forward or walk backwards to the starting point between each jump.

Start the Test

1. In plantiga.io, go to Record (left sidebar)
   1. From the Activity Type drop-down, select Single Leg Jump Distance
   2. From the Select People drop-down, select the athlete profile(s) being tested

Check for Warnings

2. It's important to resolve all warnings before starting, or data may not be recorded.
3. Click Start

Calibrate

4. Instruct the athlete to stand still with both feet on the ground for 3 seconds at the start of the assessment

Perform the Test

5. Instruct the athlete to put their hands on their hips

   Once ready, have athlete perform 6 total jumps - 3 on each side, alternating sides (ex. L, R, L, R, L, R)

   Cue: Instruct the athlete to jump as far forward as they can, but they must land on one leg with control

   1. The athlete can choose which leg to start on and should aim to jump as far forward as they can with a controlled landing
   2. They must jump and land on the same leg, and be able to hold the landing for at least 1 second

End the Test

5. Click Stop when finished
   1. (Optional) Add contextual notes
6. Choose one of the following:
   1. Done – finish and save
   2. Next – start another assessment
   3. Reset – discard the assessment

Single Leg Jump for Distance demo

What do the metrics mean?

Jump distance asymmetry: a comparison of left vs. right performance capacity at the hip muscles.

• When combined with Single Leg Jump for Height testing, large Single Leg Jump Distance asymmetries can indicate trainable muscle deficits between the hip (glutes & hamstrings) vs. knee (quadriceps).

Air time: the average time spent in the air during the jump test.

• High air time combined with low jump distance on one side can indicate poor hip extensor performance or fear of loading the knee joint in the forward direction, because the athlete has jumped upward instead of forward.

Push-off asymmetry: a comparison of the left vs. right side capacity to accelerate off the ground.

• Push-off asymmetry may occur when the one limb's hip musculature and surrounding tissues are fatigued, weak, or unable to produce enough load to get off the ground.

Impact asymmetry: a comparison of the ability of the left vs. right to ability to absorb load when the foot hits the ground.

• Impact asymmetry may occur when the athlete lands stiffer or more abruptly on one limb than the other, or if they are using a protective strategy.