2-Hop Jump Test Calculator

This is a test of leg power and coordination in which you have to perform two consecutive horizontal jumps. The 2-Hop Jump is one of the tests of the SPARQ rating system for hockey, and the SPARQ protocol details are listed here. There is also a similar 3-hop test and 5-hop test.

How to Use This Calculator

Follow these simple steps to evaluate your 2-hop jump performance:

1. Select Your Unit System: Toggle between metric (meters) and imperial (feet) measurements using the switch above the calculator.
2. Enter Your Distance: Input the total distance you jumped across both hops. Measure from the starting line to where your heels landed on the second jump. You can use the preset buttons for quick reference values.
3. Select Your Profile: Choose your gender and competition level (high school, college, or professional) for accurate comparison against athletic standards.
4. Calculate Results: Click "Calculate Performance" to receive instant feedback on your explosive leg power.
5. Review Your Results: The calculator provides your performance rating, percentile ranking among athletes at your level, and specific training recommendations to improve your power output.

Pro Tip: For the most accurate assessment, perform the test when fresh (not immediately after training), ensure proper warm-up, and take your best result from 2-3 attempts with adequate rest between trials.

Understanding Your 2-Hop Jump Results

The 2-hop jump test measures your lower body explosive power and coordination. Research by Robert J. Wood, PhD in Exercise Physiology from the University of Western Australia and founder of Topend Sports, indicates that this test effectively evaluates bilateral jumping power and the stretch-shortening cycle—the rapid muscle action that converts landing forces into explosive takeoff power.

Performance Categories:

• Elite (Top 5%): Males: 5.5+ meters, Females: 4.5+ meters (college level). Demonstrates exceptional explosive power comparable to elite hockey and basketball athletes.
• Excellent (Top 20%): Males: 5.0-5.5m, Females: 4.0-4.5m. Strong power output suitable for competitive athletics.
• Good (Top 40%): Males: 4.5-5.0m, Females: 3.5-4.0m. Above-average power with room for development.
• Average (Middle 40%): Males: 4.0-4.5m, Females: 3.0-3.5m. Baseline athletic power; consistent training will yield improvements.
• Below Average: Below these thresholds indicates need for focused power development training.

What Affects Your Score: Your 2-hop jump distance is influenced by maximal leg strength (particularly squats and deadlifts), rate of force development (how quickly you can generate power), plyometric ability (efficient use of the stretch-shortening cycle), technique (arm swing coordination and landing mechanics), and body composition (power-to-weight ratio).

Test Purpose and Methodology

Test purpose: to measure the horizontal and vertical power of the legs with a component of balance and coordination, testing the maximum distance of two consecutive double-leg hops.

Equipment required: tape measure to measure distance jumped, flat non-slip surface.

Pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. The starting take off line should be clearly marked. See more details of pre-test procedures.

Test layout: Stretch out approximately 20 feet of rope or tape measure to mark the hopping direction and to aid recording the jump distance.

Procedure: The athlete starts by standing behind the starting line with feet shoulder width apart and toes to the line. Starting in a crouched position, when ready they leap forward off both feet, performing two consecutive broad jumps with no pause, using a forward as well as a vertical jump style that allows them to gain maximum distance. Upon landing the second broad jump, the athlete should remain standing with feet stationary to permit accurate measurement. Athletes are able to use their arms to assist the explosive movement and for balance.

Scoring: The best distance of two trials is recorded. The measurement is taken from the take-off line to the nearest point of contact on the landing of the second jump (back of the heels). The trial is disallowed if the athlete starts with their toes over the take-off line, steps into either hop instead of performing a 2-footed hop, pauses at least a full second upon landing the 1st hop, fails to land the 1st hop cleanly or performs a stutter step prior to the 2nd take-off, or fails to land the 2nd hop in such a way that allows clear marking of the landing spot.

Advantages: this test is simple and quick to perform, requiring minimal equipment.

Disadvantages: there is some skill component in this test. Coordinating the arms to assist in propelling the body forward, and effectively using the forward momentum of each jump can greatly improve performance.

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 participants will try to use a step at take-off, which is not allowed.

Sport-Specific Applications for Athletes

The 2-hop jump test has significant relevance across multiple sports that require explosive power and rapid force production:

Ice Hockey

According to sports science expert Robert Wood, who has analyzed sports performance data for over 25 years, the 2-hop jump is a core component of the SPARQ rating system for hockey players. Elite junior hockey players typically achieve 5.0-5.8 meters, with the test correlating strongly with on-ice acceleration and checking power. The bilateral jumping pattern mimics the explosive starts and stops required in hockey skating.

Basketball

Basketball athletes benefit from excellent 2-hop jump performance as it translates to court speed and rebounding ability. College-level male basketball players average 5.2-5.6 meters, with guards often performing slightly better due to their emphasis on quickness and explosiveness. The test predicts vertical jump capacity and change-of-direction speed.

Soccer and Football

Power positions in football (running backs, linebackers) and soccer players use the 2-hop jump as a predictor of acceleration ability. Research by Robert J. Wood's analysis at Topend Sports found that athletes who score in the elite category (5.5m+) typically demonstrate superior sprint times over 10-40 meters and improved performance in cutting maneuvers.

Track and Field

Jumpers and sprinters utilize 2-hop jump testing to assess bilateral explosive power. The test serves as both a training tool and performance predictor, with elite track athletes (jumpers, hurdlers) regularly exceeding 6.0 meters.

Training by Performance Level

If Below Average (improving from 3.0-4.0m):

• Build foundational strength: Back squat progression to 1.5x bodyweight
• Master basic landing mechanics before adding intensity
• Practice single broad jumps before progressing to consecutive hops
• Include hip mobility and ankle flexibility work

If Good to Excellent (improving from 4.5-5.5m):

• Increase strength training volume: Target 2x bodyweight squat
• Add weighted jump training (10-20% bodyweight)
• Incorporate advanced plyometrics: Depth jumps, reactive bounding
• Focus on minimal ground contact time between hops

If Elite (maintaining 5.5m+):

• Periodize power training to maintain peak performance during competition season
• Emphasize technique refinement and consistency
• Incorporate complex training (heavy lifts paired with plyometrics)
• Monitor recovery carefully to prevent overtraining

How to Improve Your 2-Hop Jump Performance

Data compiled by Robert Wood, PhD, shows that athletes can typically improve their 2-hop jump distance by 15-30% within 12-16 weeks of structured training. Here's a comprehensive approach to maximizing your explosive power:

Strength Foundation (Weeks 1-4)

Priority Exercises:

• Back Squat: 4 sets × 6 reps at 80-85% 1RM
• Romanian Deadlift: 3 sets × 8 reps
• Bulgarian Split Squat: 3 sets × 8 reps each leg
• Nordic Hamstring Curls: 3 sets × 6 reps

Frequency: 3 sessions per week, with 48-72 hours between sessions

Power Development (Weeks 5-8)

Plyometric Progression:

• Box Jumps: 4 sets × 5 reps (focus on height)
• Broad Jumps: 5 sets × 3 reps (practice single explosive jumps)
• Consecutive Bounds: 4 sets × 6 bounds (build endurance in power output)
• Depth Jumps: 3 sets × 5 reps (from 12-18 inch box)

Frequency: 2-3 sessions per week, maintain strength work at 2 sessions

Specific Skill Training (Weeks 9-12)

2-Hop Specific Drills:

• Practice 2-hop jumps at 80-90% effort: 6 sets × 2 attempts
• Film technique to analyze arm swing timing and landing mechanics
• Single leg hop progressions to address bilateral deficits
• Partner-assisted drills for feedback on form

Technical Keys for Maximum Distance

Research by Robert Wood, founder of Topend Sports, notes in his analysis that technical proficiency can add 10-15cm to your jump distance:

• Arm Swing: Drive arms explosively upward and forward at takeoff, not backward
• First Landing: Land with knees slightly bent, immediately loading for the second hop—minimal ground contact time is crucial
• Transition: The key to elite performance is efficient energy transfer between hops
• Second Takeoff: Utilize the stored elastic energy from the first landing
• Final Landing: Extend legs forward but maintain balance to prevent backward stepping

Recovery and Periodization

Power training is neurologically demanding. Structure your weekly training:

• Monday: Max strength work (heavy squats, deadlifts)
• Wednesday: Plyometric power development
• Friday: Technical practice and testing
• Weekend: Active recovery, mobility work

Nutrition for Power Athletes: Maintain adequate protein intake (1.6-2.2g per kg bodyweight) and ensure sufficient calories to support explosive training. Creatine supplementation (5g daily) has been shown to enhance power output in repeated jump efforts.

The Test in Action

• The 2-Hop Jump is one of the tests of the SPARQ rating system for ice hockey.

Similar Tests

• Standing long jump test — jump off two feet into a sand pit.
• 3-hop jump test — perform three consecutive horizontal jumps off both feet
• Penta Jump (5-Hop Test) — perform five consecutive horizontal jumps off both feet.
• Hop and Stop Test — a functional movement test which evaluates an individual's ability to hop and then come to a complete stop.