Whether you’re building a plyometric progression, designing a rehab protocol, or analyzing force plate data, understanding the basic movement patterns of Jump, Hop, and Bound is essential.
Too often, we lump all explosive movements under the umbrella of "jumping."
But as practitioners, precision in language helps ensure coaches and athletes are aligned.
Let’s break down the terminology.
Why Words Matter
Before we dive into definitions, here’s why this distinction isn’t just semantics:
- Testing accuracy: Mislabeling can throw off assessments and programming.
- Communication: If you say “hop,” and an athlete does a jump, you’ve already lost clarity.
- Progression planning: These are the foundational patterns in plyometric training and need to be layered intentionally.
1. Jump: Two-Leg Takeoff → Two-Leg Landing
This is your standard bilateral plyometric movement.
Examples
- Countermovement Jump (CMJ)
- Broad Jump
- Repeated Tuck Jumps
Key Concepts
- Emphasizes bilateral force production and absorption
- Often used in testing (CMJ, RSI-mod, force plates)
- Great for building general power and SSC efficiency
Use For
- Early-stage plyometric training
- Power profiling
- General capacity building
Hop: One-Leg Takeoff → Same-Leg Landing
The hop introduces unilateral loading, and the same leg is responsible for both propulsion and absorption.
Examples
- Single-Leg Vertical Hop
- Lateral Hop for Distance
- Triple Hop for Distance (same leg)
Key Concepts
- Places high demand on ankle-knee-hip stability
- Often used in return-to-play and limb symmetry tests
- Useful for isolating unilateral power and control
Use For
- Asymmetry assessment
- ACL return-to-play battery
- Unilateral strength and balance integration
3. Bound: One-Leg Takeoff → Opposite-Leg Landing
This is a more dynamic movement involving force transfer from one leg to the other.
Examples
- Alternating bounds for distance
- Skater bounds
- Sprint-style bounding
Key Concepts
- Mimics the gait cycle in sprinting and change of direction
- Requires inter-limb coordination and reactive strength
- High value for both return-to-sport and late-stage plyometric loading
Use For
- Sprint mechanics training
- Transfer of force in horizontal plane
- Advanced plyometric progressions
Ready to Dive Deeper?
If you're serious about using jump testing to guide training, monitor fatigue, or return athletes to play safely, it's time to go beyond definitions.
Inside Jumping with Force Plates, you'll learn:
✅ Comprehensive jump analysis with force plates
✅ What each metric means (and which ones matter)
✅ How to interpret trends, not just isolated test days
✅ Real-world examples from elite sport and rehab settings
✅ A full system for analyzing, coaching, and applying force plate data
This course breaks it all down in a way that's practical, clear, and immediately usable.
Become the Force Plate Expert on Your Staff
No fluff. No overcomplication. Just applied performance science.
"Jumping With Force Plates is is the most comprehensive course I have done to date on the topic. Ramsey excels at breaking down a complex subject in a practical way, making it beneficial for both novice and experienced force plate users. No matter your experience level, you'll leave with fresh insights and a refined framework for your implementation of force plates and sequential analysis of the data." Jake Garrity
