ERFORMANCE P SOCCER CONDITIONING A NEWSLETTER DEDICATED TO IMPROVING SOCCER PLAYERS www.performancecondition.com/soccer Using the Yo-Yo Intermittent Recover Test as a Conditioning Program Rand Cayer y basic approach to soccer conditioning for my kids is we train them for the four pillars of the game, which is INT obviously technique and tactics plus psychological and physical. ADV For our program and the way we play high school soccer, one of the big components for physical play is M endurance done with a special consideration to the component “speed/endurance.” For this reason I use the Yo­Yo Intermittent Recover Test. Here’s why. I use the test as gauge of my team’s fitness. Most teams begin very fit at the start of the season. Afterward, be­ cause of the high demand of games your practices become more tactical due to the wear and tear of the games. Because of this evo­ lution of practice as the season progresses, we kind of lose sight of people's fitness. This is where the Yo­Yo Intermittent Recover Test allows us to track our players every week—I can measure the level of conditioning of my players. Our goal is to get progressively more fit as the season approaches and then during the first part of the season as the players get into a routine, we try to plateau and then we try to take it to the next step and that makes a big difference in our play. The soccer we play requires a tremendous amount of fitness because we play a direct type of soccer where many runs are off long driven balls. As a result, our players are making long runs to support and they're also making long runs to recover. This in­ termittent recovery is what the Yo­Yo Intermittent Recover Test not only tests but in our case, trains. My kids love it and respond to it but they don't always look forward to it. It is pretty taxing when it gets up to the higher levels of progression on the tape, but they do know that on many occasions they are winning games because of their fitness.

Yo­Yo Intermittent Recover Test as Part of Training Due to referee demands, this year we play our games on any given day of the week. They have really scheduled our games all over the place, so when I do the recovery test it is when we have two days off after a game and that usually happens once a week. For instance, if we played on a Tuesday, we might play again on Friday. Consequently, on Thursday I would do the recovery test. Prior to this year I had always done it on Sunday night because we always played Tuesday and Friday. However, as I mentioned above, this year we are playing Monday, Tuesday, Thursday, Friday or whatever day they can get referees. Basically I look for a two day window sometime during the week and I try to hit them on the second day so they are pretty much recovered from the last game The Yo­Yo Intermittent Recover Test is taxing but not to the point it drains the players for the next day. These kids are very fit; they are young men who can still have very a good practice after the Yo­Yo test. We schedule the test after warm­up but not immediately after warm­up. We try and do a high energy warm­up that gets their hearts pumping. Then, before we start the test, I give them a quick drink of water, let them recover for two or three minutes and then get them right into it. I think it is important that they are able to perform when they have already exerted themselves. This is a much different atmosphere and more part of practice as opposed to just coming right out of warm­up and jumping into the test. It is done usually anywhere from 15 to 25 minutes into practice and after warm­up—we want the heart rates up to anywhere from 70% to 80% of maximum.

Administrative Aspects Testing is done as a team. We always partner up and one person goes while the other person times the test taking care to mark the first failure and then the second, which ends the test. Then they simply switch roles do the same thing again. It usually takes us 35 minutes to complete the test. However, we do it as a team because there's a lot of support and a great deal of emotion when a person is getting to a new level. It really takes a lot of encouragement sometimes for those guys to push to the next level. To record our results we have a chalkboard inside our little clubhouse and we always keep track of each player’s highest achievement. Every time they do the test they go into the room where everyone's name is on the board and they list their time where everyone can see. By doing it this way, it's as clear as day when they have achieved a peak or, conversely, realized a low point. We do the test about 15 times a season. What I like to do from time to time is switch things up and do the YO­YO Endurance Test that measures V02 max. We do it just for a little variety and also to get a gauge as to where our players are at with their V02 max. We might do this two or three times during the season.

Training Tips The Yo­Yo Intermittent Recover Test is a very demanding training program. The biggest thing to get results is encouragement from the teammates and myself. We want our players to improve their fitness. Getting the players to pace themselves is important— we want them to make the most of their recovery time and not try not to finish quicker than what the beep indicates. We tell our ath­ letes to believe in themselves and to remember that they have good days and bad days. We let them know that sometimes they will be doing great and other days they won't do so great. Record keeping really helps in this area. We have kept records over the years on how many players on the team reach a certain level. It’s good to show them that the progression is up and down, not just straight up. Records from years past also allows us to challenge our guys. We can show them in years past that at level 16, the record is 75% of the team achieved that level and we challenge them to see if we can’t beat and get 80% of the guys at level 16. We kept track of records over the years in a database so we entice the players with such things as, “can you be the best group ever?” or “can you be the most fit team ever?” We always remind our player that we think we're the only school doing the Yo­ Yo Intermittent Recover Test. Like I said, they don't always love it while they're doing it but they sure love it when they realize they can run and run and run. Some coaches reading this might say that doing this type of high intensity fitness during the season could lead players to be a little overtrained or overplayed and that the test results might be an indication to back off on the workloads the players are doing. I've thought about checking this; however, I've never really seen a fall off in performance by doing this training program. I pay close attention to the demands the game puts on the kids and build in some days off. The Yo­Yo Intermittent Recover Test really fits in well with the schedule. I try to keep things on a pretty steady schedule. We are playing two to three games every eight days and because of that, we need solid days of rest in there quite often. I'm impressed with the test because soccer is a very demanding sport and the amount of running that takes place in the game often makes the kids very fit. The beauty of the program is for the subs—the ones that don't play as much. You often rely on them in the closing minutes of the game or when somebody gets an injury. On some teams those players often are not fit enough to play because they don't have enough playing time. Our kids coming in know they are fit and it really makes a difference for us. I've been using the Yo­Yo Intermittent Recover Test for roughly 7 years and I've never come to the point where I thought the kids were getting beat up and needed a break, which is a credit to the test in large part. I just think taking good care of your players; making sure they get medical help when necessary; making sure they get fluids in the warm­down after a game; and really staying on them about good nutrition all play a big role keeping them active and uninjured. We give our players literature and different articles about nutrition. Our kids are smart, they are good scholar athletes and they value the information for the most part. Nevertheless, I’m a realist also. I'm sure they're sneaking to Burger King here or there but for the most part they do well. They are concerned about getting in their playing time and not getting injured. They've aware of players that have had injuries that cost them anywhere from five to seven games because of the injury.

Playoff Considerations The thinking of a lot of coaches is that when playoffs roll around it’s time to back off. However, we do the test weekly and continue it right into the playoffs. As I mentioned before, during the year we graph the progress and follow it trying to continue to raise the graph. Prior to the playoffs we have a couple days off so we do the test and compare our fitness to what it was at the beginning of the season and midway into the season. We check to see if we are at the top of our fitness going into the playoffs. Our playoffs last only a couple of weeks and I explain to the kids the reason why we got there was because of hard work and with our fitness levels at a peak, we should do well in the playoffs. It’s a great confidence builder.

Preseason Considerations Coming full circle, we need to discuss use of the Yo­Yo Intermittent Recover Test in the preseason. We play fall ball so the ath­ letes have to come in fit. What we do is required to make the varsity team. We require that every player reach level 15 on the test. The very first thing we do at tryouts with 50 kids is run the test. The ones who don't make it to level 15 we train hard and they get a shot at it every two days, which, depending on what shape they come in can be really tough. I'm a firm believer that you really need to pay at­ tention to your fitness and the only way to do that is to do the test. It’s a black and white situation and the players know it.

Introducing Soccer Skills with the Yo­Yo Intermittent Recover Test I’ve done some experimenting with the test over the years and have tried to introduce soccer skills with it. For starters, we have the kids just dribble. They can't get nearly as far as when they run but what it involves is, every time one reaches a cone he must pull a 180­degree turn and change direction. Therefore, the kids are working on increasing their technical speed. Another thing we do is pass the ball back and forth to see how many passes they can get in between beeps. We try to get the same number of passes as the time gets shorter. It’s a challenge and a lot of fun. The Yo­Yo Intermittent Recover Test has become an important aspect of our training and conditioning program well beyond its original use as just a testing tool. Learn More about the Yo­Yo Intermittent Endurance Test Jens Bangsbo

The Yo­Yo intermittent recovery test focuses on the ability to recover after intense exercise. Between each exercise period (5­ 15 seconds) there is a pause for 10 seconds. The test last for between 2 and 15 minutes. The Yo­Yo intermittent recovery test is par­ ticularly suitable for sports in which the ability to perform intensive exercise after short recovery periods can be decisive for the outcome of a competition in the sport of soccer where the ability to perform intensive exercise may determine the outcome of a com­ petition. Some times a sprint or and intense exercise period is required shortly after a previous one. It is therefore necessary that the participants in these sports have a good ability to recover rapidly after hard exercise.

How to perform the test In addition to the two markers that are placed exactly 20 meters apart from each other, a third marker is positioned 5 meters behind, and slightly to the side of the start marker (see Figure 1). If several individuals are to be tested at the same time the test courses are placed parallel to each other, about 2 meters apart. There should be one course for every participant. The individual begins to run forward 20 meters at the time of the first signal. The running speed should be adjusted, so that he or she reaches the 20 meter marker and the individual runs back to the first marker, which has to be reached at the time of the next signal. When the start marker is passé the individual continues forwards at a lower tempo, runs around the cone placed farthest back, and runs back to the start marker (jogging). Here he or she stops and waits for the next signal. The time for this jog is exactly 10 seconds. The course is repeated until the participant has been unable to maintain the currently indicated speed for two trials. The first time the start marker is not reached a warning is given, and the next time, the individual has to stop. It is advisable to start with the level 1 test. If and individual is able to run faster than the speed at level 15 he or she should perform the level 2 test on the next occa­ sion. For the level 1 test the starting speed is 10 km/h, which corresponds to 14.5 seconds for 2 x 20meters and for the level 2 test it is 13 km/h, that is 11 seconds for 2 x 20 meters. The speed is increased at intervals, i.e., the time between the signals is shortened. On the cassette the present speed will continuously be provided. The progress and results of a test can be recorded on the test schemes. After every covered 2 x 20 meters interval, the corre­ sponding space on the test schemes is checked off (see example Chart 1). The scheme can also be used to determine the total distance covered.

The test result The aim for the participant is to cover as many 2 x 20 meters intervals as possible in the given time limits. When the participant stops, the last speed and the number of performed 2 x 20 meter intervals as this speed are recorded. The last 2 x 20 meter interval in include (see example Figure 2). If as person stops, as show in the figure, the test result is recorded as 15:3 (speed level: number of intervals). The corresponding total distance is 880 meters. Chart 1 Example Test Scheme: Yo­Yo Intermittent Recovery Test – Level 1

Date: Name: Speed level Intervals

5 1 (40) 9 1 (80) 11 1 2 (120) (160) 12 1 2 3 (200) (240) (280) 13 1 2 3 4 (320) (360) (400) (440) 14 1 2 3 4 5 6 7 8 (480) (520) (560) (600) (640) (680) (720) (760) 15 1 2 3 4 5 6 7 8 (800) (840)w (880) (920)s (960) (1000) (1040) (1080)

In the example the participant received a warning (W) at level 15:2 and stopped (S) at 15:4. The test result was therefore 15:4, corre­ sponding to a distance of 920 meters. The test result can be entered in the result scheme where remarks regarding weather and surface conditions also can be recorded.

Example Result Scheme: Yo­Yo Intermittent Recovery Test

Date: 10/01­95 Level: 2

Surface condition: Wooden Weather: Indoor – 23 C

Nr. Name Speed level: Total Comments Intervals distance

1. Eric 15:4 920 m Has been injured the two last weeks prior to the test. 2.

Values for elite athletes The table shows mean values and variations for elite runners and elite soccer players who have performed the level 2 test outdoors.

Elite runners Elite soccer players Average 22:4 21:6 (1240 m) (1000 m)

Variation 21:5­23:3 20:4­22:6 (960­1520 m) (600­1320 m)

The values in brackets show the total distance covered in meters. 5 m. 20 m.

2 m.

Start Figure 1 Turning

>>Jogging<<

5 m. 20 m.

WARNING

>>Jogging<< 14 : 8

5 m. 20 m.

END

>>Jogging<< 15 : 3 Figure 2