How to do it
You need: A clear, non-slip space about 5 metres long, A marker at each end.
Warm up first with a few minutes of easy jogging and mobility. You need a clear, non-slip area about 5 metres long with a marker at each end.
- Single-leg squats: on each leg, do a set of controlled squats to about knee height, checking that the knee tracks over the foot.
- Hop and hold: hop forward onto one leg and hold the landing still for 2 to 3 seconds. Repeat on each leg.
- Side-to-side bounds: spring sideways from one leg to the other, landing softly and under control.
- Shuttle runs: run to the far marker, turn, and run back, building from a jog towards near-full pace over several repeats.
- Sport-specific move: finish with a movement from your own sport, such as a change of direction, a kick, or a throw.
Form cues
- Landings are quiet and balanced, with the knee over the foot rather than collapsing inwards.
- Both legs perform and feel about the same - compare the injured side with the other.
- You complete the circuit with good technique and no limp, swelling, or sharp pain.
Common mistakes
- Testing readiness while still clearly favouring one leg.
- Skipping the warm-up and going straight into hopping and sprinting.
- Treating this as a one-off test - repeat it over a few sessions before returning fully.
Safety: Stop and message your physio if a movement causes sharp joint pain, giving-way, or swelling that comes up afterwards.