The Repeat Hop

Note: I published 20 Hacks for the 24-Hour Athlete in January. I initially wrote more than 20 chapters, and the below chapter is one I removed from the final book.

I once assisted a college basketball coach with her elite girls’ basketball camp, which she used, in part, to evaluate and identify potential college players from the group of 40-50 players. Some were invited based on the coach’s in-person evaluations during the high-school season, and some signed up on their own. I was aware of a few players by name, but only could put a name to the face of one or two players who I knew previously through parents, watching games, or refereeing.

The dynamic warmup to start the camp was one of my roles. The players had varying familiarity with the exercises, which is normal. I use common exercises, but some coaches emphasize and teach certain exercises with small variations, and few teams use every exercise. The exercise to which I attend to the most is repeat hops.

A hop involves taking off and landing on the same leg, which is distinct from a jump that involves a two-foot landing, and a leap, in which one takes off from one leg and lands on the other. A single hop is one hop with the athlete sticking the landing, and often the distance and the quality of the landing (balanced, lack of sway) are measured and evaluated. Repeat hops are continuous hops for distance, time, or a designated number, such as the common triple hop test.

I generally run my dynamic warmup from sideline to sideline to provide more space between players. Therefore, the repeat hops were sideline to sideline; right leg there, left leg back. Full sideline-to-sideline repeat hops are difficult for most young athletes; common tests are a 6-meter test for time or a triple hop for distance, and a sideline-to-sideline exercise is roughly 2.5-3 times the distance for girls’ or women’s basketball players. I do not use the full sideline-to-sideline repeat hops as much anymore for this reason, and often use a number or half the width of the court.

After the warmup, and based almost entirely on the repeat hops, I identified three players who I expected to be the best players at the elite camp. I had little knowledge of their actual basketball-playing abilities at this point. I had watched them move with the greatest emphasis on the repeat hops. At the end of the weekend, it was clear my initial evaluation was pretty accurate; it has been over a decade, but the three were clearly in the top five or maybe two were in the top three and one was top 10. The specifics are unimportant; the single exercise proved a very good tool for talent identification. I cannot remember the third player, but one player played mid-major NCAA Division 1, probably the only one from the camp although I cannot recall every camper, and one played at a high-level NCAA Division 2, again solidifying her as one of the most successful players from the camp.

I recounted this story and discussed repeat hops during a coaching clinic in Saskatchewan a year or two later. The demonstrators were two 15-year-old boys and a 17-year-old boy. The older boy hopped further due to his size and strength, but one of the younger boys exhibited superior coordination, quicker takeoff, and better movement despite covering less distance. I said I imagined the younger one was the better player, although the older player’s current size and strength advantages may provide a sufficient immediate advantage. After the clinic, a local coach confirmed that in his opinion, the younger player was a much better player.

Repetitive hops serve as an evaluative tool and predictor, as they require balance, coordination, and strength. The objective measure is the distance or the time to cover a distance, which depends on strength, size, and maturity. Older players will hop further or faster than younger players (Myers et al., 2014). I evaluate movement quality, which is a more ephemeral quality. I struggle to explain my evaluations, but I look for smooth, coordinated, controlled movements, not just speed or distance.

Athletes who exhibit good movement quality land softly without a pronounced heel strike, spend minimal time on the ground for elastic reactivity, and display effective coordination between their upper and lower bodies. These athletes leverage their opposite legs to propel forward, showcasing superior coordination. The repetitive hop not only gauges an athlete’s ability to cover distance in the air but assesses his or her ability to get off the ground quickly. The sound of their landings provides information about landing technique. Athletes who consistently land on their heels need corrective measures to encourage mid-foot or forefoot landings. Coordination, involving both the stance and non-stance leg, as well as the upper body, contributes to success. Athletes with these qualities tend to perform better over time.

Repeat hops are a valuable test for those who can perform them, and they offer insights into coordination and potential leg asymmetry. I listened to a podcast featuring prominent ACL researcher Dr. Tim Hewett who discussed ACL prevention and injury mechanisms. He recommended one specific exercise for coaches and athletes: The horizontal hop or hop for distance. A single hop for distance and a triple hop for distance, often measuring asymmetry between legs as much as maximum distance, are used commonly in return to play protocols after injuries (Reid et al., 2007). A single hop for distance test has shortcomings, as maximum performance is not achieved until multiple repetitions have been conducted (Judd & Sharp, 2022). As with most tests, there is a balance between the learning effects of minimal repetitions, especially for new tests, and the fatigue from too many repetitions.

Players should build to repeat hops across the court; it is not the starting point. Easy initial exercises are stationary hops, such as jumping rope with one leg at a time, followed by side-to-side and front-to-back hops. A popular exercise is to draw a square with hops: Forward, medial sideways, back, lateral sideways.

Once players exhibit good control of their bodies (limited upper-body sway, calm, coordinated arms) in these low-intensity hops, incorporate single hops for distance. Single hops develop the basic movement, correct landing, and foundational balance and strength. Players hop and stick their landings before hopping again. The goal is to reduce the number of hops necessary to go from sideline to sideline. The tendency is to blur the line between a single hop and repeat hops; players should establish their balance in a still hold before the next hop. Hop and freeze.

Next, build to the triple hop, which is three hops and freeze. Then to the six-meter hop for time. Finally, repeat hops across the court from sideline to sideline. Progress to repetitive hops once an athlete demonstrates sufficient strength and balance. Introduce intensity gradually, emphasizing balance and posture before advancing to repeat hops with increased distance. Ultimately, incorporating distance into repetitive hops highlights athleticism and coordination, qualities that often extend to various sports activities.

The repeat hop is a test, evaluation tool, and predictive indicator of performance. This exercise offers not only performance insights, but valuable information for injury prevention. Adapt and modify the exercise as necessary to progress as players gain strength and improve their landing capabilities. Players who demonstrate good movement quality in repeat hops are likely to be among the best athletes and players in a group. If I was limited to one exercise to pick my basketball team, I would use repeat hops, even before a shooting drill. The only thing more informative for me would be watching players in a game.

The chapter is derived from several previous newsletter articles, which is the reason I do not have the original source for the Dr. Tim Hewett podcast.

References

Judd, A. & Sharp, T. (2022). The single hop for distance test: reviewing the methodology to measure maximum and repeated performance. Journal of Sport Rehabilitation, 31(5), 657-63.

Myers, B.A., Jenkins, W.L., Killian, C., & Rundquist, P. (2014). Normative data for hop tests in high school and collegiate basketball and soccer players. International Journal of Sports Physical Therapy, 9(5), 596.

Reid, A., Birmingham, T.B., Stratford, P.W., Alcock, G.K., & Giffin, J.R. (2007). Hop testing provides a reliable and valid outcome measure during rehabilitation after anterior cruciate ligament reconstruction. Physical Therapy, 87(3), 337-49.