Yo-Yo Intermittent Recovery Test

Overview The Yo-Yo Intermittent Recovery Test (YIRT) is a 20-metre shuttle test with a progressively increasing pace as dictated by beeps from the test CD or audio file. Athletes start out shuttling from one end of the marked course to the other at relatively slow pace and then quickly ramp their speed according to the pace set by the beeps. Each bout of intense running (a 2x20m shuttle) is followed by 10 seconds of active recovery prior to the athlete resuming a sprint. The intermittent nature of the test taxes the energy systems, both aerobic and anaerobic, in a way that relates to the intermittent nature of football. The YIRT is a great indicator of an athlete's capacity to execute and recover from repeated bouts of high-intensity exercise. Research has shown that distance covered on the YIRT (as measured by the last stage attained) relates more closely than VO2max to key performance variables like high-intensity running performed in a game and a player's competitive classification (pro, elite, recreational). The YIRT is also a great positional discriminator as it is sensitive to differences in the average recovery capacity of various playing positions.

TEST PROTOCOLS The test is divided into stages. Each stage consists of a pair of 20m runs followed by 10 seconds of active recovery. Athletes line up on the start/finish line. On the word 'GO' (plus a beep), athletes run 20m out, touch the outbound line with their foot, and run 20m back without stopping (DO NOT STOP AT THE OUTBOUND LINE). This is followed by 10 seconds of recovery time before the next stage begins (cued by the word 'GO' plus a beep). Athletes should return to the start/finish line and await the cue for the next stage. Each athlete must keep pace with the audio cues in order for the test to continue.

No one may start running before the word 'GO' (plus a beep) and each athlete must cross the start/finish line before or in time with the loud beep that signals the end of the stage. Halfway through the stage, the athletes will hear the pacing cue "HALFWAY" and a beep; no action is required. If an athlete fails to keep pace with the audio cues, uses a running start on any stage (i.e. fails to be set at the start/finish line before the word 'GO') or fails to touch the outbound line with her foot, she is assigned a warning. On the second "warning", the test is over for that athlete. For each athlete, record the highest stage attained (i.e. started) when she receives a second warning or voluntarily withdraws from the test. DISQUALIFICATION Athletes are disqualified if: They intentionally sit out a stage in order to rest. Otherwise, a warning is assigned. Note: This is a maximal test and athletes should be given benefit of the doubt in assigning warnings, dismissals or disqualifications provided the athlete is making a concerted effort to advance as far as she can safely go during the test.