Yo-Yo Test (Soccer Variants): Protocol and Reference Tables

If you work with soccer players, you've definitely heard of the Yo-Yo test. It's probably the most widely used endurance test in professional and semi-professional soccer because, unlike a simple continuous-run test, it reproduces the intermittent pattern (run-pause-run) that characterizes a real match.

What Does This Test Measure?

The Yo-Yo Intermittent Endurance Test measures the ability to repeatedly perform high-intensity intermittent exercise, combining running bouts with short active rest periods. There are two main variants: Yo-Yo IE (Intermittent Endurance), with 5- or 10-second rest periods, and Yo-Yo IR (Intermittent Recovery), more demanding, with 10-second rest periods between 2x20-meter shuttles at increasing speed.

Equipment Needed

• A space at least 25 meters long
• Cones to mark the start, turnaround, and recovery zone lines
• Yo-Yo test audio (pre-recorded tracks with the protocol's audio cues, available in specific apps)
• A speaker with good volume

How to Perform the Test

1. Mark two parallel lines 20 meters apart, and a third "recovery" line 5 meters behind one of them
2. Warm up for 10-15 minutes
3. Play the test audio: the player must run 20 meters and back (2x20 m) at the pace set by the audio cues, which progressively speed up
4. Between each shuttle, the player gets 10 seconds of active recovery (jogging to the 5-meter zone and back)
5. The test ends when the player fails to reach the line in time on two consecutive occasions (falls behind the pace)
6. Record the level and speed reached, and calculate the total distance covered using the protocol's table

Common Mistakes

• Not calibrating the audio or the 20-meter distance correctly (a small distance error multiplies over many repetitions)
• Allowing the player to "cut" the recovery short or not fully reach the line
• Applying the more demanding Yo-Yo IR to players without an endurance base, risking muscle injury at the higher levels
• Not recording the exact level where the second failure occurs (affects the total distance calculation)

How to Interpret the Results

Level	Approximate distance (Yo-Yo IR1)	Interpretation
< 1,000 m	Low	Below what's expected for competitive soccer players
1,000 - 1,800 m	Medium	Acceptable level for amateur/semi-professional soccer
1,800 - 2,400 m	High	Typical of mid-level professional players
> 2,400 m	Very high	Typical of elite professional players, especially midfielders

By position, midfielders tend to achieve the highest distances (greater running volume during a match), while goalkeepers and center-backs tend to show lower values, without that necessarily indicating worse fitness — just different positional demands.

Related Tests

The Yo-Yo test pairs very well with:

• Repeated sprint ability (RSA) test — measures the anaerobic/repeated-power component that the Yo-Yo test doesn't fully capture
• Sport-specific endurance test for soccer (Bangsbo Sprint Test) — adds changes of direction and shorter sprints

A player with a good Yo-Yo distance but a poor fatigue index on the RSA may have a solid aerobic base but room to improve their ability to repeat maximal efforts.

Tracking with Movalytics

The Yo-Yo test is usually repeated several times throughout the season (preseason, midseason, end of season), and comparing each player's progression is key for adjusting training loads. With Movalytics you can record the level and distance reached by each player on each test, and see at a glance who has improved, who has stayed the same, and who needs special attention in their endurance planning.

Frequently Asked Questions

What's the difference between the Yo-Yo IE and Yo-Yo IR? The Yo-Yo IE has shorter rest periods (5 or 10 seconds) and is somewhat less demanding; the Yo-Yo IR (Intermittent Recovery) is the version most used in professional soccer and reaches very high intensities at its later levels. Is it safe for young or lower-category players? Yes, but it's best to use adapted variants (Yo-Yo IE1 instead of IR2, for example) and make sure the player has a minimum endurance base before exposing them to the higher levels. How often should it be repeated? 2-3 times per season is usually enough: preseason, midseason, and optionally at the end of the season to plan the next preseason.