Performance Institute

𝗟𝗼𝗼𝗸𝘀 𝘀𝗶𝗺𝗽𝗹𝗲… 𝗯𝘂𝘁 𝘁𝗵𝗶𝘀 𝗱𝗿𝗶𝗹𝗹 𝘁𝗲𝗹𝗹𝘀 𝘂𝘀 𝗮 𝗹𝗼𝘁. 👀

These two-foot front/back and side-to-side hops are one of the foundational agility drills we use with many of our ADP athletes and, when appropriate, with our general population clients.

The challenge is simple:

✅ Hop over the line as many times as possible in 20 seconds. A trip there and back counts as one rep.

While it looks easy, this test gives us valuable information about a person’s:
✔️ Coordination
✔️ Rhythm and timing
✔️ Foot and ankle stiffness
✔️ Reactive ability
✔️ Anaerobic capacity
✔️ Fatigue resistance

For our high-level athletes, scores in the high 40s to low 50s are excellent.
With our general population clients, a score in the 40s is a great benchmark.

In some cases, we’re not even focused on the final score—we’re simply looking to see whether someone can maintain good coordination and movement quality throughout the 20 seconds.

That’s why we love simple assessments like this. They help us identify strengths, uncover limiting factors, and build programs that are specific to what each individual actually needs—not just what looks good on paper.

And the drill isn’t just for testing. It also makes a great warm-up activation or can be added to the end of a workout as part of a conditioning finisher.
Sometimes the simplest exercises provide the most useful information.
Have you ever tried this test? Let us know your score! 👇