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Please note: the below content has been borrowed from the following website. While futsal/soccer-related it provides a clear explanation of the benefits, format and uses for the Yo-Yo Test. Essentially the Yo-Yo intermittent recovery test is a way to measure your ability to perform repeated interval runs over a prolonged period of time.
The difference between this test and the is that instead of running continuously back and forward over the allotted distance, you get a brief pause between each set of shuttles – giving it the name ‘Yo-Yo test’. Other than being the item from which it gets its name, the Yo-Yo fitness test has nothing to do with one of these – instead, it’s about doing shuttle runs until you want to cry! Two Types of Yo-Yo Test? You might hear about two types of test: the Yo-Yo Intermittent Recovery Test and the Yo-Yo Intermittent Endurance test. The former of these two has a 10 second break after each 2 x 20m sprint, and the latter only gives you 5 seconds making it a bit closer to the classic beep test. The one you want to be doing to test your fitness for 5-a-side is the Yo-Yo Intermittent Recovery Test as it better mirrors the way that you get short breaks followed by runs at higher intensity.
The Yo-Yo Intermittent Test evaluates one's stamina using a profile similar to sports like soccer, basketball and other similar 'stop-and-go' vigorous sports. This app will allow you to conduct the following: * The Yo-Yo Intermittent Recovery Test, Level 1 and Level 2 * The Yo-Yo Intermittent Endurance Test, Level 1 and Level 2.
Just to confuse matters a little more there are two grades of Yo-Yo Intermittent Recovery Test: Level 1 (“IR1”) and Level 2 (“IR2”). They’re set up the same, other than level 2 starts at a speed of 13km/h whereas level 1 starts at 10km/h. They both progress upwards in speed as the test progresses. The Level 1 test determines an individual’s ability to recover from repeated exercise while testing your aerobic system to the max.
The Level 2 test requires a high contribution from the anaerobic system so is a different measure of fitness. Our advice is to start with the level 1 (IR1) test and that’s what’s covered in everything below. How do you perform the Intermittent Recovery Test?
The test can be performed using simple equipment: an audio track (see ‘equipment’ section below) and three markers set out at 0m, 5m and 25m, as shown below: Starting on or behind the 5m marker (B), the participant begins running 20m towards marker (C) when instructed by the audio track. Upon reaching that marker and hearing a ‘beep’, the participant turns and returns to the starting point (B) before the next ‘beep’. After reaching (B), an ‘active recovery period’ begins where the participant has 10 seconds to walk or jog to marker (A) and set themselves back at marker (B) ready to begin the next 2x20m shuttle when instructed by the audio track. When the participant is unable to return to marker (B) within the allocated time they receive a warning. The next time they miss this target, that’s the end of their test and a final score should be recorded.
This video illustrates how it’s supposed to work: Equipment needed You can perform this test using only some very basic equipment:. Markers and measuring tape to set up a 5m and a 20m distance. It’s very important to get this distance measured accurately as even a small under/over measurement can affect results drastically.
Because measuring the correct distance is so crucial to the accuracy of your results, we suggest using to mark out your distance, or find an area already marked, such as an athletics track. Audio recording – It’s not easy to find the audio track for the intermittent recovery test. In fact, it is going to take you a little bit of clever searching. However, the IR1 – you should be able to work out how to download this as an MP3 (hint: do a search for Youtube to MP3 converter). Wherever you find the track, just make sure that it’s the right one and calibrates in line with the table below or you’re doing the wrong test (it should start by saying “this is the Yo-Yo intermittent recovery test level 1). An even surface with no obstructions.
Anywhere will do, indoors, on grass, on concrete, as long as it’s flat and you can turn without risking injury. Comfortable sports shoes with sufficient grip. Appropriate sports clothing How long does it take and how far will I run? The test has 91 shuttles and goes on for just under 29 minutes.
However, almost nobody is going to make it to the end of the test. For most relatively fit people the test will take between 10 and 20 minutes, and in that time you’ll do shuttle runs covering between 1.2 and 2.5km. Scores are either measured in distances (metres) or you will also hear people referring to levels, as the audio track does. These levels are not totally straight-forward as it starts at level 5 and then jumps up to level 9 straight after that. The way to ensure that you have both your level and time is to use the following Yo-Yo intermittent recovery level 1 reference table. It’s very large, so click on it to enlarge, or see the pdf at the bottom of the page.
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Yo-Yo Intermittent Yo-Yo Intermittent Tests The Yo-Yo Intermittent Tests are similar to the (a variation of the ), except in the intermittent tests the participants have a short active break (5 and 10 seconds for the intermittent endurance and intermittent recovery test, respectively). There are two versions of each Yo-Yo Intermittent Test, a beginners Level 1 and advanced level 2 (see details of the speeds and levels for the and ). The Yo-Yo tests can be performed using the. purpose: The test evaluates an individual's ability to repeatedly perform intervals over a prolonged period of time, particularly for athletes from sports such as tennis, team handball, basketball and soccer or similar sports. equipment required: Flat, non-slip surface, pre-recorded audio cd or mp3 ( or use the ), cd player, recording sheets. 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 age, height, body weight, gender, test conditions. Measure and mark out the test area. Perform an appropriate warm-up. procedure: Use cones to mark out three lines as per the diagram above; 20 meters and 2.5 (endurance test) or 5 meters (recovery test) apart.
The subject starts on or behind the middle line, and begins running 20 m when instructed by the cd. This subject turns and returns to the starting point when signaled by the recorded beep. There is a active recovery period (5 and 10 seconds respectively for the endurance and recovery versions of the test) interjected between every 20 meter (out and back) shuttle, during which the subject must walk or jog around the other cone and return to the starting point. A warning is given when the subject does not complete a successful out and back shuttle in the allocated time, the subject is removed the next time they do not complete a successful shuttle. (see ).
variations: for each of the recovery and endurance intermittent tests there are two levels: level 1 designed for lesser trained individuals and level 2 aimed at well trained and elite athletes and starting at a faster speed. Both test variations have increasing speeds throughout the test.
See the for more details. scoring: The athlete's score is the total distance covered before they were unable to keep up with the recording. The Yo-Yo intermittent test usually takes between 6-20 minutes for level 1 and between 2-10 minutes for level 2. For more details see the speeds and distances for the. There has been formula published for estimating VO 2max (ml/min/kg) from the Yo-Yo IR1 and IR2 test results (Bangsbo et al. 2008): Yo-Yo IR1 test:VO 2max (ml/min/kg) = IR1 distance (m) × 0.0084 + 36.4 Yo-Yo IR2 test: VO 2max (ml/min/kg) = IR2 distance (m) × 0.0136 + 45.3. target population: The yo-yo intermittent test was developed specifically for soccer players, though it is suitable for similar sports teams which are intermittent in nature.
The level 1 test is designed for recreational level players, while the level 2 test is for elite soccer players. The test is not suitable for populations in which a maximal exercise test would be contraindicated.
reliability: Test reliability would depend on how strictly the test is run, and the previous practice allowed for the subjects. advantages: Large groups can perform this test all at once for minimal costs. disadvantages: Practice and motivation levels can influence the score attained, and the scoring of when a person is out of the test can be subjective. As the test is usually conducted outside, the environmental conditions can also affect the results. The test cd must be purchased. other considerations: This test is a maximal test, which requires a reasonable level of fitness.
It is not recommended for recreational athletes or people with health problems, injuries or low fitness levels. You may not have power where you want to conduct this test. If so, you need to ensure that the batteries of the audio player are fully charged.
comments: This test was developed by the Danish soccer physiologist Jens Bangsbo and his colleagues. references:. Original description of the test: Fitness Training in Football, a scientific approach - by Jens Bangsbo, publisher August Krogh Institute - Copenhagen University (December 1994).
Krustrup, P., Mohr, M., Amstrup, T., Rysgaard, T., Johansen, J., Steensberg, A., Redersen, P, K., Bangsbo, J. (2003) The Yo-Yo Intermittent Recovery Test: Physiological Response, Reliability, and Validity. Medicine & Science in Sports & Exercise. 35(4), 697-705. This study found that the Yo-Yo Intermittent Recovery Test 'had a high reproducibility and sensitivity, allowing for detailed analysis of the physical capacity of athletes in intermittent sports.
Specifically, the Yo-Yo intermittent recovery test was a valid measure of fitness performance in soccer. During the test, the aerobic loading approached maximal values, and the anaerobic energy system was highly taxed. Additionally, the study suggests that fatigue during intense intermittent short-term exercise was unrelated to muscle CP, lactate, pH, and glycogen.' . Krustrup P, Mohr M, Nybo L, Jensen JM, Nielsen JJ, Bangsbo J.
(2006) The Yo-Yo IR2 test: physiological response, reliability, and application to elite soccer. Medicine & Science in Sports & Exercise. This study concluded that the 'Yo-Yo IR2 test is reproducible and can be used to evaluate an athlete's ability to perform intense intermittent exercise with a high rate of aerobic and anaerobic energy turnover. Specifically, the Yo-Yo IR2 test was shown to be a sensitive tool to differentiate between intermittent exercise performance of soccer players in different seasonal periods and at different competitive levels and playing positions.' . Thomas, A., Dawson, B. & Goodman, C.
The yo-yo test: reliability and association with a 20-m shuttle run and VO 2max. International Journal of Sports Physiology and Performance, 2, 137-149.
Jens Bangsbo, F. Marcello Iaia and Peter Krustrup, (2008) The Yo-Yo Intermittent Recovery Test: A Useful Tool for Evaluation of Physical Performance in Intermittent Sports, Sports Medicine 2008; 38 (1): 37-51.
modifications: Krešimir Šoš (Master of Kinesiology), conditioning coach for football club Dinamo Zagreb, created a variation of Yo-Yo test which he finds is very good for making distinction between aerobic and anaerobic work (point of deflection is more clear). Players change speed quicker and that makes anaerobic point of deflection much easier to see on a graph. The modification is based on Recovery Int. Level 1 test, where the distance is a fixed variable, and time is decreasing.
The players start at 8 km/h and run 4 intervals (1 interval is consisted of 2x20m + pause 5 sec, as in the yoyo endurance test). After every 4 intervals the test speeds increases by 1 km/h. Share: Related Pages. Some and. — provides the standard beep test and yoyo tests right on your PC or Laptop, with many additional features. Tables of the distance covered for each speed level for each level of the.
The, a continuous test like the beep test. The Yo-Yo Intermittent Test (Stage 2) is part of the and the. See a video examples of being performed. About. for links to more information, and about beep test. Popular Content Comments.