If you're an athlete or you work with athletes, the side hop test is likely familiar to you. It has been part of return to play (RTP) and rehabilitation protocols for several years. This "SIDE HOP" test, or lateral jumping, was described by Gustavsson et al in 2006. It's highlighted as a fantastic test for individuals recovering from lower limb injuries because it objectively assesses stability, balance, strength, and power under fatigued conditions.
In this video, we incorporate horizontal jumps and a metronome set at 100 BPM into the side hop test. To perform the test, follow these steps: 1 line or stick on the ground. Fix your gaze on a point opposite to where you are standing. As you leave the ground, your eyes make a quick shift to the second target (the second point). Perform all these movements in sync with the metronome rhythm or with each "beep," land your foot on the ground.
You can download a metronome app, it's completely free. Put this at 100 BPM and perform the exercise for 3 sets of 20 sec each leg.
Exercise: