Fitness-Testing-in-Football-AFC.pdf

Fitness Testing
in Football
Fitness Training in Soccer II

© Bangsbosport
ePub produktion: Rosendahls - BookPartnerMedia
ISBN 978-87-994880-0-1
Orders and contact:
Bangsbosport: www.bangsbosport.com
www.soccerfitness.com
Mail: info@bangsbosport.com
Photos:
Kærbye pp. 10, 14, 43, 58, 63, 72, 85, 110, 124, 126
Asian Football Confederation pp. 27, 105, 120
Leivur Mohr pp. 92, 103,112, 119
Daniel Kfouri p. 98
Design:
Cramer Design & Onepointcompany

Preface
Working with the Danish National team and top clubs like Juventus and Chelsea, we have found fitness
testing a very useful tool to evaluate the players. It has allowed us to adjust the planning and make
training specific for individuals in the squad. Testing is, however, not only for elite-players. All players
independent of age and level of football can benefit from being evaluated. The players will obtain
greater awareness of their capacity and understand where improvements can be obtained. They often
become highly motivated for more training and are aiming at performing better through harder training.
Tests in football should be performed on the field and this book describes a number of tests which are
simple to conduct and do require limited equipment and time investment. For example, in the Yo-Yo
intermittent recovery test 30 players can be tested within 10 minutes using just a CD-player. The
physical demands in football are complex ranging from the high power needed in single actions, such as
in a shot at goal, to endurance being able to perform also at the end of a game. The present book
presents information of how to test the various aspects of fitness performance that are important for
the football player and provides guidelines of what is to be expected at various categories of football
players. Generally, it is easy and useful to perform testing, so it is just to get started.
Jens Bangsbo & Magni Mohr

Content
1. Introduction
2. Requirements of fitness testing
3 Overview of tests
4. Testing of intermittent endurance capacity
The Yo-Yo Intermittent Endurance Test
Description
Physiological response
Interpretation of test results
Determination of maximum oxygen uptake
Playing position
Seasonal changes
Summary
5. Testing of intense intermittent exercise capacity
The Yo-Yo Intermittent Recovery Test
Description
Playing position
Youth players
Seasonal changes
Summary
6. Determination of maximal heart rate
The Incremental Field Test
Summary
7. Non-exhaustive testing of endurance capacity
Non-exhaustive Yo-Yo IE and Yo-Yo IR1 testing of endurance capacity
Description
Playing position
Seasonal changes
Summary
8. Testing of speed
Preparing a sprint test
Linear sprinting ability

The Linear Sprint Test
Description
Playing position
Youth players
Seasonal changes
The Curved Sprint Test
Description
Playing position
The Creative Speed Test
Description
Summary
9. Testing of agility
The Arrowhead Agility Test
Description
Coordination with the ball
The Short Dribbling Test
Description
Summary
10. Explosive and power tests
The Counter-movement Jump Test
Description
Playing position
Youth players
Seasonal changes
Ability to perform repeated jumps
The Five-jump Test
Description
Test of leg strength
The Squat Test
Description
Evaluation of strength and coordination deficiency
Playing position
Seasonal changes

Test of upper body strength
The Bench Press Test
Description
Summary
11. Testing of balance
The Beam Balance Test
Description
Summary
12. Futsal
Futsal test battery
Summary
13. Planning of fitness tests
Pre-season
Season
Mid-season break
Individual testing
Development of youth players
Summary
14. References and further reading
15. Index

Intense actions during match play

Introduction
Performance in football is complex and encompasses technical, tactical, psychological and physical
elements. However, valid information about a player’s capacity can be obtained by applying objective and
qualified tests. In the recent years the interest and awareness of the benefits of fitness testing have
grown markedly. It is important, however, to understand what the demands of each player are and what
aspect of fitness should be evaluated. The physical performance components in football can be divided
into six main categories: endurance capacity, repeated high-intensity exercise capacity, sprinting capacity,
ability to develop high force, agility and balance (see Figure 1). This book will present tests within each
of these categories. In addition, test scores for elite players in relation to position in the team, sex and
age will be provided and the application of the tests will be covered in detail.
Figure 1. The figure shows the physical performance components of a football player.
Before testing it is useful to define the purpose of the test. It can be one or several of the following
aims:
• To study the effect of a training programme
• To motivate players to train harder
• To give players objective feedback
• To develop a fitness profile of the player
• To make players more aware of the objectives of training
• To evaluate whether a player is ready to play a competitive match
• To plan short- and long-term training programmes
In order to fulfil these purposes, it is important that the test is relevant to football and resembles the
conditions during match play. Due to the many aspects of the game, one should be aware that a test
cannot predict how a player will perform during a match. Nevertheless, performance in several of the
tests presented in this book has scientifically been found to be associated with different types of physical

performance within a game. Thus, they have been validated as football-specific tests. Only tests that are
simple to conduct and require little as well as inexpensive equipment are presented.
Prior to presenting the tests some general guidelines about how to test are given and an overview is
provided to make it easier to find the right test for your team or player.

2. Requirements of Fitness Testing
When a test is performed outdoors, variables such as condition of the field and weather may affect the
test result. If the test is to be repeated, one should therefore try to ensure that the field and weather
conditions are as similar as possible for the tests. Using artificial turf does often reduce the variations.
To eliminate differences in conditions the testing may be performed indoors, although some specificity
to match-play is lost using this approach.
The test-leader should always ensure that the following factors are fulfilled in order to obtain reliable
test results:
• The player should be well rested
• The player should be thoroughly warmed up
• The player should be given clear instruction on how to perform the test
• The player should have performed the test on at least one occasion before a test result can be
considered valid
• Test equipment should be in good working order and the test area should be accurately marked
• The player should be aware of the aim of the test
Being well rested before a test means that the players should not have performed intensive exercise
during the day prior to testing or on the day of the test. A fitness test also requires a warm-up period.
The type of warm-up depends on the test being performed, and a suggestion of a warm-up programme
is provided for each test presented in this book. It is important that the warm-up is standardised and
executed the same way each time the test is carried out.
Optimally the tests should be performed on the same time at the day, and the players should be well
hydrated and have the same nutritional strategy before a test.
The first time a test is performed the test result cannot be considered reliable, as the players, even with
good instructions, will be unaccustomed to the demands of the test.

It is important to control the ball during intense actions in a game

3. Overview of Tests
Table 1 shows an overview of the fitness testing areas and which test to use for testing various groups.
Table 1. Choice of test related to aim and target group
Aim of test What test to choose Described at page
Intermittent endurance Yo-Yo Intermittent Endurance Test 20
Intense intermittent exercise capacity Yo-Yo Intermittent Recovery Test 39
Maximum Heart Rate Incremental Field Test 59
Non-exhaustive tests Yo-Yo IE or Yo-Yo IR Tests 63
Sprint ability
Linear Sprint Test, Curved Sprint Test, Creative Speed
Test
82, 89 92
Repeated-sprint ability Linear Sprint Test, Curved Sprint Test 82 89
Agility Arrowhead Agility Test, Short Dribbling Test 95 99
Explosive power Counter-movement Jump Test, Five-Jump Test 102 109
Strength Squat Test, Bench Press Test 112, 118
Balance Beam Balance Test 121
Futsal 122
Males
Intermittent endurance
Intense intermittent
capacity
Well-trained Yo-Yo IE2 Yo-Yo IR2
Non-exhaustive Yo-Yo IE2
Moderately-trained Yo-Yo IE2 Yo-Yo IR1
Recreational Yo-Yo IE1 Yo-Yo IR1
Non-exhaustive Yo-Yo IR1
Youth (12-16 years)
Yo-Yo IE1*
Non-exhaustive Yo-Yo IR1
Yo-Yo IR1
Boys (8-12 years)
Yo-Yo IE1
Yo-Yo IE2
Females
Intermittent endurance
Intense intermittent
capacity
Well-trained
Yo-Yo IE2
Yo-Yo IR2
Moderately-trained
Yo-Yo IE1**
Yo-Yo IR1**
Recreational
Yo-Yo IE1
Yo-Yo IR1
Youth (12-16 years)
Yo-Yo IE1
Yo-Yo IR1
Girls (8-12 years)
Yo-Yo IE1
Yo-Yo IR1
*Well-trained players older than 14 years may be evaluated by the Yo-Yo IE2 test.
**Some moderately trained female players may be evaluated by the Yo-Yo IE2 and Yo-Yo IR2 test

The choice of test depends on level of competition, age and gender. Moderately trained and youth
players are recommended to use the Yo-Yo IE1 test to evaluate football endurance and the Yo-Yo IR1
test to examine intense football performance. Highly trained players should use the Yo-Yo IE2 test as
the endurance test and Yo-Yo IR2 test as the intense intermittent test. Trained females may use the Yo-
Yo IR1 as the intense test as females players generally have a lower physical capacity than males.
If non-exhaustive testing is chosen moderately trained and youth players can perform the submaximal
version of the Yo-Yo IE1 test and highly trained players the submaximal Yo-Yo IE2 or Yo-Yo IR1 test.

4. Testing of Intermittent Endurance Capacity
Football is a multiple sprint sport, but due to the duration of a game and the limited possibility for
substitutions, football also has a significant endurance component. The movement pattern in a football
game can be determined by match analysis. There are several methods to quantify match activities such
as multiple camera systems and global positioning systems (GPS). Both in elite and sub-elite football
games players of both genders cover 9-14 km of which 5-8 km is running. Figure 2 illustrates the total
distance performed during a game divided into 15-minute periods for a Spanish elite team. It is clear
that less high intensity running is performed in the final 15-minute interval of a game indicating fatigue
development. This notion is supported by findings of reduced sprinting capacity at the end of a game.
In addition, the players are constantly changing activity, which is energetically demanding. The average
heart rate in a game has been determined to be 75-80% of the maximal heart rate, which corresponds to
70-75% of the maximal oxygen uptake (see Figure 3), showing that the energy demands are high
throughout a game. Thus, it is clear that the endurance capacity of the players is challenged during a
football match and it is valuable to test the endurance capacity to provide a measure of fatigue
resistance.
Figure 2. The figure shows (A) the total distance covered and (B) high intensity running in a game by players in a Spanish elite team. The distance covered is
presented in 15-minute periods. Note that the players did significant less work in the last 15 minutes of the game.
Traditionally, maximum oxygen uptake has been used as a measure of the endurance capacity of the
players. However, the maximum oxygen uptake does not provide a precise determination of the
football-specific endurance capacity of a player. Furthermore, it is a not a sensitive measure of changes
in performance of a player throughout a season, as it changes little even with marked changes in
performance. For example, several scientific studies have shown no or minor changes in the maximum
oxygen uptake during the pre-season, while performance in the Yo-Yo intermittent endurance (Yo-Yo
IE) test was markedly improved (see Figure 4). Additionally, a scientific study of Australian football
players has shown that regular players (starters) have higher Yo-Yo intermittent performance compared
to non-regular players (non-starters), but no difference was found in maximum oxygen uptake (see
Figure 5; page 20). Therefore, the endurance capacity of the players should be evaluated by a football
specific intermittent test, such as the Yo-Yo IE test. A close relationship between Yo-Yo IE2
performance and the distance covered in a game has been demonstrated (see below), suggesting that the
Yo-Yo result provides accurate information about a player’s endurance capacity during a game.

Figure 3. The figure shows heart rate for a player during a game. The heart rate does vary throughout the game due to the intermittent nature of the game. The
maximum heart rate is shown by the dotted line.
Figure 4. The figure shows changes in Yo-Yo IE2 performance and maximum oxygen uptake (VO2-max) three top-class teams during the pre-season. Note
that the players had much greater increases in the Yo-Yo IE2 performance than in maximum oxygen uptake, showing that the Yo-Yo IE2 results provide better
information about changes of performance in football.

Below the Yo-Yo intermittent endurance test is described including instruction of how to perform the
test, what physiological response the test provides, test results of elite players in different positions, how
to evaluate the test results, how to determine maximum oxygen uptake from the test and how
performance is changed during a season.
Figure 5. The figure shows Yo-Yo IR2 performance and maximum oxygen uptake (VO2-max) for players playing regularly (starters) and non-regularly (non-
starters) in an Australian football team. Note that the regular players had markedly better Yo-Yo IR2 performance than the non-regular players, whereas
maximum oxygen uptake was the same for the two groups, indicating that only the Yo-Yo IR2 performance differentiates the quality of the player.
Yo-Yo Intermittent Endurance Test – a Football-specific Endurance
Test
Aim: The Yo-Yo intermittent endurance (Yo-Yo IE) test evaluates a football player’s ability to repeatedly
perform intermittent running over a prolonged period.
Material: The description of the tests and test signals are provided in a CD-rom (see
www.bangsbosport.com). To perform the test a CD-player, a tape measure, 3 markers, e.g. cones or lines,
a stopwatch and a pencil are needed.
Course: Two markers are positioned exactly 20 metres apart and a third cone is placed 2.5 metre behind
the “starting” marker (see Figure 6). If several individuals are to be tested at the same time, the test
courses are placed parallel to each other, about 2 metres apart.
Description: The Yo-Yo IE test lasts 5-20 minutes and consists of 5-20 seconds intervals of running
interspersed by a 5-second rest period. The CD-rom that follows the Yo-Yo test package provides the
information about how to perform the test and gives the signals to control the speed. Briefly, the player
runs forward 20 metres at a speed, so that the player reaches the 20-metre marker exactly at the time of

the signal. A turn is made at the 20-metre marker and the player runs back to the starting marker, which
has to be reached at the time of the next signal. Then the player has a 5-second break running slowly
around the third marker placed 2.5 metres behind. If a player runs too quickly he/she must wait at the
marker until the next signal. It is recommended that the player upon turning switches between left and
right foot to avoid a one-sided load on the body. The course is repeated until failure to complete the
shuttle run in time on two occasions. The first time the start marker is not reached a warning is given
(“yellow card”), and the second time the test is terminated (“red card”). The last running interval that a
player has completed before being excluded from the test is noted, and the test result is expressed as the
total running distance covered in the test (see Table 2 and 3). The player may also run around the
marker. If this is the case, a comparison with other results is only relevant if the tests have been
performed in the same manner.
Figure 6. The figure shows the test course of the Yo-Yo IE test.

Table 2. The table shows how the speed level in the Yo-Yo Intermittent Endurance test – level 1 can be converted into distance covered in metres, which is the test
result.

Table 3. The table shows how the speed levels in the Yo-Yo Intermittent Endurance test – level 2 can be converted into distance covered in metres, which is the test
result.
Two levels: The Yo-Yo IE test has two levels. Level 1 is for youth, recreational and moderately trained
players and level 2 for well trained and elite players. The difference between the tests is that the level 2
tests start at, and maintain, a higher running speed than the level 1 test. The Yo-Yo IE1 test is initiated at
7 km/h and has a slow and gradual increase in running speed (see Figure 7). The Yo-Yo IE2 test starts at
a speed of 8 km/h and has a steep initial speed increase reaching a running speed above 13 km/h within
the first 2 minutes.

Figure 7. The figure shows the speed progression of the Yo-Yo intermittent endurance - level 1 (IE1) and level 2
(IE2) test. Note that the speed is higher during the entire test for the Yo-Yo IE2 test compared to the Yo-Yo IE1 test.
Figure 8. The figure shows the position of the foot during a turn. It is sufficient to have one foot on the line.
Hints for test administration: The Yo-Yo IE can be introduced as follows: After approximately 5
minutes of general warm-up, the player runs the first 3 minutes of the Yo-Yo IE test and follows the
speed indicated from the CD-player. Clear instructions on how to turn correctly should be given. It is
accepted if the player has one foot on the line when the player turns (see Figure 8).
Test-leader: The tests can be performed with or without a leader. However, the optimal situation is to
have two test leaders, who are placed at each end of test lane. It is important that the test leader ensures
that the test rules are being followed throughout the entire test, i.e. that the player reach the markers on
every occasion at the time of the signal The reliability of the test results depends on the player’s ability
to reach the markers at the time of the signal every time. One of the test leaders notes the test results.
Warm-up protocol: After 5 minutes of general warm-up, the first 3 minutes of the Yo-Yo IE test can

be used followed by 2 minutes of rest before the real test is initiated. This approach has shown to raise
the muscle temperature to a reasonable level 2-3 minutes into the real test.
Physiological Response
Heart rate measurements are well suited to evaluate the taxation of the aerobic system during a fitness
test, since the heart rate response reflects the amount of oxygen taken up by the body. During the Yo-Yo
IE test heart rate is increasing progressive reaching maximum at the end (see Figure 9; page 26),
showing that the aerobic system is highly taxed during the test. Moreover, high blood lactate levels (~10
mmoles/l) are reached in the final stage of the test, which demonstrates that also the anaerobic system is
stimulated. Thus, the Yo-Yo IE test is a physically demanding test and can be used to assess the capacity
of the aerobic and in part the anaerobic system.
Figure 9. The heart rate response to the Yo-Yo IE test. The heart rate increases progressively with increasing running speed and the maximum heart rate is
reached at the end of the test.
Interpretation of Test Results
Well-trained senior players can complete the Yo-Yo IE1 test and should be tested with the Yo-Yo IE2
test. Thus, the Yo-Yo IE1 test should mainly be used for moderately trained and youth players. Young
players in an elite team older than 14 years should, however, be tested with the Yo-Yo IE2 test.
Elite male players have been shown to cover on average ~2600 metres in the Yo-Yo IE2 test with a
range between 1500 and 3200 metres and top-class female players ~1500 metres with a range between
1000 and 2500 metres (see Table 4).
Table 4. Yo-Yo IE2 mean test result and range (metres) for male and female elite players.

In a football game the players are often in infights and a high endurance capacity does help to perform well.
There is a close relationship between the performance at the Yo-Yo IE2 test and the distance covered, as
well as the amount of high intensity running, in a game (see Figure 10). Thus, the Yo-Yo intermittent
endurance test provides valid information about the endurance capacity during a football game and
based on the test result the potential distance covered in a game can be estimated (see Figure 10).
Table 5 shows performance rating based on Yo-Yo IE1 test performance for youth players in different
age groups. Maturation level and biological age, however, must be considered when rating youth players
in the age groups. Players completing the Yo-Yo IE1 test should be evaluated and rated by using the Yo-
Yo IE2 test. Performance rating of Yo-Yo IE2 test scores is showed in Table 6.

Figure 10. Relationship between Yo-Yo IE2 performance and the distance covered in a game. The potential running distance in a game can be determined by
finding the Yo-Yo IE2 result on the x-axis, then make a vertical line to reach the line, and then a horizontal line to the y-axis where the total distance covered in
a game can be seen. On the figure are shown two players who cover 1920 and 3080 metres in the test which corresponds to a distance of 10.5 and 12.0 km,
respectively, in the game.

Table 5. Performance rating of boys and girls aged 8-10 (A), 11-12 (B), 13-14 (C) and 15-16 (D) years based on Yo-Yo Intermittent Endurance test – level
1 performance. Note that the performance rating is similar for boys and girls until the age of 13 years.
Table 6. Performance rating of male (A) and female (B) football players based on Yo-Yo Intermittent Endurance test – level 2 performance.
Determination of Maximum Oxygen Uptake
Performance in the Yo-Yo IE2 test is correlated to maximal oxygen uptake. Thus, the test can also be
used to give a rough estimate of maximum oxygen uptake of the players based on the test result. Figure
11 shows how to make the determination.

Playing Position
The demands of a player during a game depend on the playing position. For example, midfield players
cover more ground in a game compared to central defenders and attackers. This is also reflected in the
performance in the Yo-Yo IE2 test. Data from English elite male players show that attackers (~1800
metres) and central defenders (~2000 metres) had a lower performance compared to external (~2400
metres) and central (~2200 metres) midfield players (see Figure 12; page 32). However, there are large
individual variations within the same position, showing that it is essential to know the endurance
capacity of each player independent of playing position in order to plan prober player-specific fitness
training. The same trend for male players was also seen in an elite female team, where the average
performance level was ~1300 metres, ranging from 800-2400 metres. The central and external
midfielders had higher test scores compared to central defenders and attackers (see Figure 12).
Figure 11. The figure shows the relationship between Yo-Yo IE2 performance and maximum oxygen uptake. The maximum oxygen uptake can be determined
by finding the Yo-Yo IE2 result on the x-axis, then make a vertical line to reach the curve, and then a horizontal line to the y-axis where maximum oxygen
uptake can be seen. The example shows a player who performed 1500 metres in the test corresponding to a maximum oxygen uptake of 50 ml/min/kg, and
another player with a test performance of 3000 metres equal to a maximum oxygen uptake of 65 ml/min/kg.
Youth Players
According to the slow speed progression in the Yo-Yo IE1 test, this test is well-suited to assess the
endurance capacity of young footballers and recreational players. Table 7 shows Yo-Yo IE1 test scores
for boys and girls in different age groups. In the Yo-Yo IE1 test 17 years old moderately trained male
players performed ~3300 metres, while their female counterparts of a similar age had a performance of
~2300 metres. For both girls and boys the 17 years old had a better performance than the 14 years old,
who had a higher level compared to players aged 12 years. No differences were observed between the 12
year old girls and boys, while the 14 and 17 years old boys had better test scores than the age matched
girls (see Table 7). Thus, the Yo-Yo IE1 test can be used for players younger than 16 years, but some
players with a high endurance capacity may be evaluated by the Yo-Yo IE2 test.

Figure 12. Yo-Yo IE2 performance and playing position. Range in each position is also presented as vertical lines. Note the large variation in performance within
each position.
Portuguese youth players (U15, U17 and U19) have been tested with the Yo-Yo IE2 test. In was clear
from this study that Yo-Yo IE2 test performance increases with age. Moreover, this study showed that
while maximum oxygen uptake was not different between the U17 and U19 players, a large difference in
Yo-Yo IE2 performance was observed, confirming that this test is sensitive to evaluate endurance
performance in soccer players. It has also been observed that male elite U19 players have Yo-Yo IE2 test
scores of ~2500 metres, which is similar to senior elite players. Elite U16 players had a Yo-Yo IE2
performance of ~1900 metres on average, which is similar to senior sub-elite players.
Table 7. Yo-Yo Intermittent Endurance test – level 1 scores for sub-elite youth football player representing both genders in different age groups.
Seasonal Changes
The Yo-Yo IE test can be used to determine seasonal changes in endurance capacity. For example, a
group of English elite U19 players performed on average 2170 metres, with a range from 1700 to 2400
metres at the start of the preparation phase, which was elevated by 10% after the first and 15% after the
second phase of the pre-season (see Figure 13). The players had their peak performance in the middle of
the season and a decline at the end of the season. These results demonstrate that Yo-Yo IE test is
sensitive enough to detect changes in football-specific endurance during a season. When a group of
English youth players (16-19 years) were tested at the start of the pre-season and during the season for

three consecutive years in a row, it was demonstrated that the players had a higher level in the third year
(see Figure 14). Thus, the Yo-Yo IE test is also well suited to monitor the long-term development of
endurance capacity in football players.
Figure 13. The figure shows Yo-Yo IE2 performance before the pre-season and during the season for English U19 elite players. Note that the players had a
lower level at the start and at the end of the season compared to the middle of the season.
Figure 14. Yo-Yo IE2 performance of English youth players (16-19 years) during three consecutive pre-seasons and seasons.
Summary
The Yo-Yo IE test mainly taxes the aerobic energy system but a significant contribution from the
anaerobic system is also observed towards the end of the test. The test can be used to evaluate a player’s
endurance capacity and can also be applied to evaluate seasonal changes in endurance performance of
players. Maximal heart rate can also be determined with the test and maximum oxygen uptake can be
estimated without the use of expensive laboratory equipment. In addition, the test provides information

about the development of the endurance capacity of youth players.

5. Testing of Intense Intermittent Exercise
Capacity
The ability to perform intense exercise is a key component of performance in a football game. Studies
have demonstrated that both male and female top-class football players perform considerable more high
intensity running and more sprinting in a game compared to elite players at a lower competitive
standard (see Figure 15). The difference is mainly due to the players at the higher level carrying out a
higher number of intense runs (see Table 8; page 36), which is related to a better ability to recover from
intense exercise. Fatigue development in a game can be evaluated by fluctuations in high intense exercise
throughout the game. In the most intense intervals during a game, a player can experience fatigue
temporarily and needs to recover before other sequence of intense actions can be performed with a high
quality. This is illustrated in Figure 16 (see page 36) which shows high intensity running of a male elite
player during a game divided into 5-minute periods. After the three most intense 5-minute intervals
shown in blue, this player does considerable less high speed running in the following 5-minutes (high-
lighted in red) as he has to recover from the intense exercise in the demanding game-periods. This type
of temporary fatigue is different from the fatigue towards the end of a game and requires different
testing modes. The faster a player recovers the quicker the player can repeat another bout of intense
exercise. Thus, the recovery capacity of a player should be evaluated to determine the ability to do
football-specific intense exercise.
Figure 15. The figure shows the distance covered by high intensity running (A) and sprinting (B) in a game for top-class (dark colour) and elite (light colour) male
(left) and female (right) players. Note that the top-class players performed significant more high speed running and sprinting than the elite players at a lower level.
Table 8. Number and average duration of high speed runs in a game for top-class and elite players. Note that there is no difference in the duration of the high
intense runs in a game, but the top-class players perform more intense runs.

In a football game the high intense running bouts range from 5-70 meters, but the majority of these
runs are less than 20 meters. In addition, the player should be able to accelerate, decelerate and change
direction, which are essential variables in intense football runs and need to be included in a football-
specific test. Most of the high intense running bouts in a game at an elite level are performed at speeds
between 14-21 km/h, which means that running at these speeds must be challenged in an intense
intermittent test for football players. All these aspects are included in the Yo-Yo Intermittent Recovery
(Yo-Yo IR) test, which measures the ability to recover and repeatedly perform intense exercise with
similar characteristics as in a football game. For these reasons it is clear why the Yo-Yo IR test is the
most used test in both recreational and professional football.
Figure 16. The figure shows the distance of high intensity running covered by an Italian Serie A midfield player. Note that the player after the three most intense
5-minute intervals (blue bars) performed significant less work (red bars).
The Yo-Yo IR test has two levels (see below). In a recent study all players in a Scandinavian National
league were tested both with the Yo-Yo IR1 and Yo-Yo IR2 test and it was demonstrated that the top
three teams had significantly higher Yo-Yo IR2 scores than the bottom three, while no difference was
observed in Yo-Yo IR1 performance (see Figure 17).

Figure 17. The figures shows performance in the Yo-Yo IR1 (red) and Yo-Yo IR2 (blue) test for the three teams positioned in the top of the league (Top), teams
in the middle (Middle) and the three teams in the bottom (Bottom). Note that the players in the top teams performed significant better in the Yo-Yo IR2 test than
the players in the bottom teams, indicating that the test result reflects the quality of play even within the same league.
Figure 18. Yo-Yo IR2 performance of players from a European top-league, second and third division as well as elite U19 players from the same country. Range
is also shown as vertical lines. Note that the senior players from the top-league are superior to the other three groups, and that the U19 players had the same
performance level as the senior players from the second and third division.
Thus, for elite players the Yo-Yo IR2 test provides a precise measure of performance in football and can
distinguish between teams of different performance levels within the same league. This is further
supported by observations of male players in a top-league being superior to players in second and third

division in the same country (see Figure 18). Moreover, in the same study it was demonstrated that elite
U19 players had a Yo-Yo IR2 performance level similar to senior players in second and third division,
but were inferior to the senior players in the top-league (see Figure 18).
Yo-Yo Intermittent Recovery Test – a Test of the Ability to perform
Football Specific Repeated High Intensity Exercise
Aim: To evaluate a player’s capacity to recover after repeated intense exercise of a similar nature as in a
football game.
Material: The description of the tests and test signals are provided in a CD-rom
(www.bangsbosport.com). To perform the test a CD-player, a tape measure, three markers, e.g. cones or
lines, and a pencil are needed.
Course: Two markers are positioned exactly 20 metres apart and a third cone is placed 5 metre behind
the “starting” marker (see Figure 19). If several individuals are to be tested at the same time, the test
courses are placed parallel to each other, about 2 metres apart.
Description: The Yo-Yo IR test consists of 2x20-metre intervals of running interspersed by regular
short rest periods (10 seconds) and lasts 5-15 minutes depending on the training-status of the player.
The CD-rom that follows the Yo-Yo test package provides the information about how to perform the
test and gives the signals to control the speed. Briefly, the player runs forward 20 metres and the speed
should be adjusted, so that the player reaches the 20-metre marker exactly at the time of the signal. A
turn is made at the 20-metre marker and the player runs back to the starting marker, which has to be
reached at the time of the next signal. Then the player has a 10-second break running slowly around the
third marker placed 5 metre behind. If a player runs too quickly he/she must wait at the marker until
the next signal. It is recommended that the player upon turning switches between left and right foot to
avoid a one-sided load on the body. The course is repeated until failure to complete the shuttle run in
time on two occasions. The first time the start marker is not reached a warning is given (“yellow card”),
and the second time the test is terminated (“red card”). The last running interval that a player has
completed before being excluded from the test is noted, and the test result is expressed as the total
running distance covered in the test (see Table 9 and 10). The player may also run around the marker. If
this is the case, a comparison with other results is only relevant if the tests have been performed in the
same manner.
Figure 19. The figure shows the test course for the Yo-Yo IR test.

Table 9. The table shows how the speed levels in the Yo-Yo Intermittent Recovery test – level 1 can be converted into to the distance covered, which is the test
result.

Table 10. The table shows how the speed levels in the Yo-Yo Intermittent Recovery test – level 2 can be converted into to the distance covered, which is the test
result.
Two levels: The Yo-Yo IR1 test has two levels. Level 1 is for youth, recreational and moderately trained
players, and level 2 for well trained and elite trained players. The difference between the tests is that the
level 2 test starts at, and maintains, a higher running speed than the level 1 test. The Yo-Yo IR1 test is
initiated at a speed of 10 km/hour compared to 13 km/hour for Yo-Yo IR2 and the progression in
speed is slower (see Figure 20).

Figure 20. The figure shows the speed progression in the Yo-Yo IR1 (red) and Yo-Yo IR2 (blue) test. Note that the Yo-Yo IR2 test starts at a higher speed and
the increases in speed are more pronounced than in the Yo-Yo IR1 test.
Hints for instruction: The Yo-Yo IR test can be introduced as follows: The player performs the warm-
up described below and follows the speed indicated from the CD-player. Clear instructions on how to
turn correctly should be given. When the player turns it is sufficient that the player has one foot on the
line (see Figure 8; page 25).
Test leader: The test can be performed with or without a test leader. However, the optimal situation is
to have two test leaders, who are placed at each end of test lane. It is important that the test leaders
control that the test rules are being followed throughout the entire test, e.g. ensure that the player reach
the markers on every occasion at the time of the signal. One of the test leaders notes the test results.
Warm-up protocol: After 5 minutes of general warm-up, the first 3 minutes of the Yo-Yo IE1 and IR1
test can be used before performing 1 minute of the Yo-Yo IR1 and IR2 test, respectively, followed by 2
minutes of rest before the real test is initiated.

Players performing the Yo-Yo Intermittent Recovery test
During the Yo-Yo IR tests heart rate increases rapidly and reaches the maximal level at the end of the
test, showing that the loading of the aerobic energy system is very high (see Figure 21). By collecting a
sample (biopsy) from a thigh muscle before and after the test, the lactate accumulation and the
degradation of the energy source creatine phosphate in the muscle were determined to understand the
taxation on the anaerobic energy system during the test. On Figure 22 it can be seen, that the rate of
lactate production and utilisation of creatine phosphate was high, especially during the Yo-Yo IR2 test.
The blood lactate levels were also high (see Figure 23, page 46). Thus, there is a marked involvement of
the anaerobic system. Therefore this test evaluates the ability to perform intense intermittent exercise
with a large anaerobic component in trained male players. For recreational players and moderately
trained males, as well as female players, the Yo-Yo IR1 also taxes the anaerobic system and can be used
an anaerobic test for these player groups.

Figure 21. Heart rate during the Yo-Yo IR1 test for three players with different performance level. Note that all three players reached their maximal heart rate
at the end of the test.
Figure 22. The figure shows the rate of muscle lactate accumulation (left) and creatine phosphate utilisation (right) for well-trained men during the Yo-Yo IR1
(red bars) and Yo-Yo IR2 (blue bars) test. Note that the rate of muscle lactate accumulation and creatine utilisation was much higher in the Yo-Yo IR2 test
than the Yo-Yo IR1 test demonstrating the anaerobic nature of the Yo-Yo IR2 test. Moderate trained individuals will have a similar response to the Yo-Yo IR1
test as well-trained have to the Yo-Yo IR2 test.

Top-class male players have on average a score in the Yo-Yo IR1 test of ~2500 metres with a variation
between 2000 and 3000 metres, whereas female elite players cover ~1700 metres with a range between
1400 and 2000 metres. Top-class players perform significantly better than elite players at a moderate level
of competition, who have around 2200 and 1400 metres for male and female players, respectively. Sub-
elite players usually have values below 2000 metres for men and around 1200 metres for women (see
Figure 24).
Figure 23. The figure shows the blood lactate response for well-trained men during the Yo-Yo IR1 (red) and Yo-Yo IR2 (blue) test. Note that the blood lactate
concentration increase is much faster and steeper in Yo-Yo IR2 compared to Yo-Yo IR1 test for well-trained players.
Average test score in the Yo-Yo IR2 test for top-class male players is around 1400 metres with a
variation from 1000 to 1600 metres (see Figure 25), which is higher than for sub-elite players. Moreover,
A-National team players from The Faroe Islands had higher Yo-Yo IR2 test scores than U21 National
team players (1200 and 1040 metres, respectively).

Figure 24. Yo-Yo IR1 test performance for male (A) and female (B) players of different competitive standard.
Figure 25. Yo-Yo IR2 test results for male players of different competitive standard.
Tables 11 and 12 show how the test result for the Yo-Yo IR1 and Yo-Yo IR2 test, respectively, can be
interpreted based on a comparison with the performance of top-class players.

Table 11. Performance rating of male (A) and female (B) football players based on the Yo-Yo Intermittent Recovery test – level 1 result.
Table 12. Performance rating of male (A) and female (B) football players based on the Yo-Yo Intermittent Recovery test – level 2 result.
Scientific studies have demonstrated that the Yo-Yo IR1 test performance of elite players is closely
related to the distance covered with high speed running in a competitive game for both female and male
elite players (see Figure 26). Thus, the test provides valid information about a player’s ability to exercise
intensely throughout a game and based on the test result, the potential distance covered with high speed
running in a competitive game can be estimated (see Figure 26). Moreover, the performance of the Yo-
Yo IR1 test was also associated with the amount of high intensity running in the final 15 minutes of a
game for both females and males (see Figure 27). Thus, players with high Yo-Yo IR1 scores are more
capable to work intensely towards the end of a game and to resist fatigue in this critical game interval.
Figure 26. Relationship between Yo-Yo IR1 test performance and the distance covered with high speed running in a game. The potential high speed running

distance in a game can be determined by finding the Yo-Yo IR1 result on the x-axis, then make a vertical line to reach the line, and then a horizontal line to the
y-axis where the high intensity distance can be seen. On the figure are shown two players covering 1200 and 2660 metres in the test corresponding to a distance
of 1500 and 2575 metres, respectively, in the game.
Figure 27. The figure illustrates that performance in the Yo-Yo IR1 test is related to the distance covered in final 15 minutes of a game. Thus, the Yo-Yo IR1
test result provides information of the player’s ability to perform high intensity running in the last part of a game. The figure shows examples of Yo-Yo IR1 test
performance of 2400 and 3440 metres that correspond to a high intensity running distance in the final 15-minutes of 180 and 290 metres, respectively.
For top-class players the Yo-Yo IR2 test score has been shown to correlate with the distance covered at
high speed in the most intense 5-minute period of a high level competitive game (see Figure 28). This
illustrates that performance in the Yo-Yo IR2 test is reflecting a player’s ability to exercise at high
intensities in short-term periods of a game and the ability to postpone fatigue during intense game-
periods where the anaerobic energy system is highly taxed. Thus, based on the performance at the Yo-Yo
IR2 test the distance covered at high speed in the most intense 5-minute period of a game can be
estimated from the Yo-Yo IR2 test score (see Figure 28).
Playing Position
Performance in the Yo-Yo IR test is related to playing position. In the Yo-Yo IR1 test elite male central
defenders and attackers have lower average values (~2100 metres) than full-backs and midfield players
(~2500 metres). Also female central defenders perform less than the other outfield positions (see Figure
29). However, there are large individual variations within each playing position. In the Yo-Yo IR2 test
the male midfield players, full-backs and central defenders have the highest average values (1200-1500
metres) with attackers running 1000-1200 metres (see Figure 30, page 51). For female players the
midfielders and full-backs performed better than attackers and central defenders. As for the Yo-Yo IR1
test marked individual variations exist within each position. Figure 31 shows the Yo-Yo IR1 and Yo-Yo
IR2 test scores for a female (A) and a male (B) elite team, respectively, for the players in the starting line.
The female team played a 4-2-3-1 system and the male team a 4-4-2 system.

Figure 28. Relationship between Yo-Yo IR2 test performance and the peak distance covered in a 5-min period with high speed running in a game. The potential
peak high speed running distance in a game can be determined by finding the Yo-Yo IR2 result on the x-axis, then make a vertical line to reach the line, and then
a horizontal line to the y-axis where the peak distance covered in a 5-min period can be seen. The figure shows two players with Yo-Yo IR2 performance of 600
and 1400 metres corresponding to a high intensity running distance of 170 and 255 metres, respectively, in the most intense 5-minute period of a game.
Figure 29. The figure shows Yo-Yo IR1 test performance for female (red) and male (blue) players. Note that for the males the full-backs and midfielders were
running the longest, whereas for the females the midfielders and attackers had the best performance.

Figure 30. Yo-Yo IR2 test performance for male players in relation to playing position. Note that in the Yo-Yo IR2 test the central defenders performed as well
as full-backs and midfielders.
Youth Players
The age of a youth player has an influence on performance in the Yo-Yo IR1 test (see Figure 32). For
both boys and girls there is a gradual increase in performance with increasing age, but the girls appear to
reach a plateau around an age of 17 years, whereas the boys continue to improve performance after an
age of 18 years (see Figure 32). The boys had better performances than the girls in all age groups. For
example the twelve years old boys were running an average distance in the Yo-Yo IR1 test of around
1000 metres, whereas girls in same age group had a performance of about 500 metres. Test scores in the
Yo-Yo IR2 test for elite male players representing different age groups can be seen in Table 13 showing a
gradual increase with age. Moreover, in a recent study it was shown that 16-17 years old boys had a Yo-
Yo IR2 performance 30% lower than older players in the same club, demonstrating that Yo-Yo IR2
performance can increase further after the teenage years.

Figure 31. Yo-Yo IR1 and Yo-Yo IR2 test performance of female players in an elite team playing a 4-2-3-1 system (A) and elite male players with a 4-4-2
formation (B). Note the large differences in performance between the players, reflecting the different capacity of the players.
Figure 32. The figure shows Yo-Yo IR1 test performance for girls (red) and boys (blue) in different age groups.
Table 13. Yo-Yo Intermittent Recovery test – level 2 performance of elite youth players (boys) at different age groups

Figure 33. The figure shows Yo-Yo IR1 (red) and Yo-Yo IR2 (blue) test performance in preseason and during a competitive season for male players in an elite
team. Note that after a significant improvement during the pre-season the players had a progressive decrease in the Yo-Yo IR2 test during the season.
Seasonal Changes
Seasonal changes in the Yo-Yo IR1 and IR2 test performance have been monitored. Elite players usually
have an increase in performance of the Yo-Yo IR1 test by 25% during the pre-season, while the change
in Yo-Yo IR2 performance can be as large as 40% (see Figure 33). There is marked individual differences
in the changes in performance during the season. Figure 34 shows an example of three male elite players
that had different developments in Yo-Yo IR2 test performance during the season. Player 3 had a high
Yo-Yo IR2 performance at the beginning of the season, but was able to increase his capacity throughout
the season, while player 1 had a similar increase from pre-season to the start of the season, but with no
further change during the season. On the other hand, player 2 developed his Yo-Yo IR2 performance in
the preseason, but reduced performance during the season. Apparently, the Yo-Yo IR test can detect
individual performance changes over a season. Thus, it is important to frequenly test the players and use
the test results in the planning of training. The changes in performance are closely related to the amount
of fitness training. Figure 35 shows the Yo-Yo IR1 score over ten months for a team preparing for the
U20 female World Cup. It can be seen that these players had a gradual improvement in performance due
to regular fitness training and frequent testing to plan the training. In a recent study it was shown that
the increase in total amount of high intensity running from the first to the last friendly match in the
preparation phase was similar (25-30%) to the increase in Yo-Yo IR1 performance in the same period
(see Figure 36). In this period aerobic training was given a high priority. Similarly, aerobic high intensity
training increased Yo-Yo IR1 performance in football referees markedly with parallel elevations in
physical match performance. Thus, the effect of aerobic training in football can be evaluated with the
Yo-Yo IR1 test.

Figure 34. The figure shows Yo-Yo IR2 test performance before and after the pre-season as well as during the season for three elite male players with different
development of performance. Note that all players improved during the pre-season and that player 3 (yellow) increased performance during the season, whereas
player 2 (red) had a decrease.
Figure 35. The figure shows Yo-Yo IR1 test scores of U20 female national team players during 10 months preparing for the World Cup. Note that the team
had a progressive increase in performance throughout the period.

Figure 36. The figure shows the relative increase Yo-Yo IR1 test performance and the amount of high intensity running during a match from the start to the end
of the pre-season. Note that similar increase was observed.
Summary
The Yo-Yo IR test provides valid information about a player’s football-specific fatigue-resistance and
ability to recover from high intense exercise. It is closely related to high intensity performance in a
football game and can be use to access the capacity of a player to perform repeated intense exercise in a
game and to evaluate seasonal changes in physical performance of players. The test can also be used to
monitor the maximal heart rate.

Danish National team player performing the Incremental Field Test to determine maximum heart rate.

6. Determination of Maximal Heart Rate
For optimal use of heart rate measurements obtained during training, it is necessary to know the
maximal heart rate of the players in the squad, since there is marked variation among the players. This is
also clear from Table 14, which presents the maximal heart rate for ten players in a European top-class
team. Most of the players in the team had maximal heart rates in the range of 190 to 200 beats/minute,
but some had very low values (down to 166 beats/minute) and some very high values (up to 212
beats/minute).
Table 14. Maximal heart rate for ten players in a European top-class team. Note the large variations between the players.
The maximal heart rate can be measured by several testing methods, which are listed in Table 15. For
example, measuring heart at the end of an incremental exhaustive treadmill tests can provide a precise
measure of the maximal heart rate. A male elite player may run two minutes at 14 km/hour, thereafter
the speed is increased to 16 km/hour for 30 seconds and then gradually by 1 km/hour every 30 seconds
until exhaustion. For an elite female player the test can be initiated at 13 km/hour for two minute and
then speed is increased by 1 km/hour each 30 seconds. For youth and recreational players the initial
speed has to be adjusted according to the capacity of the player and the increment of the speed may also
be changed. Nevertheless, such a test requires a treadmill and is time consuming, since only one player
can be tested at the time.
Table 15. Overview over different testing methods to determine the maximal heart rate.
It has been demonstrated that both the Yo-Yo IE and Yo-Yo IR tests can be used to determine the
maximal heart rate of a football player. One of the advantages of these tests is that the entire team can
be tested simultaneously and the measurement can be completed within 10 minutes. Figure 24 (see page
44) shows the heart rate during the Yo-Yo IR1 test for three players with different training status. Player
1 had a low fitness level and was exhausted after ~5 minutes, whereas player 2 and 3 were able to run
longer in the test. Nevertheless, all players reached their maximal heart rate in the test. Thus, the Yo-Yo
IE and Yo-Yo IR tests can be applied as maximal heart rate tests. Alternatively, the simple test to
determine the maximum heart rate described below may be used.

The Incremental Field Test
Aim: To determine the maximal heart rate.
Description: The test course of the Incremental Field Test to determine maximum heart rate is shown
in Figure 37. During the test the player first runs four laps at a moderate speed (for an elite player ~1
minutes per lap). Then one lap is completed with high speed running (~45 seconds per lap) followed by
half a lap with slightly higher speed (~20 seconds) and finally half a lap at maximal speed, which may
take about 15 seconds (see Figure 37). The maximal heart rate is determined immediately at the end of
the test with electronic heart rate monitors or by manually counting heart rate for 15 seconds and
multiplying the number obtained by four. The test lasts 6-10 minutes. If a whole team is tested the
players can start at the same time, but may also be started at intervals of 15 seconds to avoid having too
many players running together.
Figure 37. The figure illustrates the Incremental Feld Test to determine maximal heart rate with the progression in running speed marked.
Summary
The maximal heart rate can be determined by completing the Yo-Yo IE or the Yo-Yo IR tests.
Alternatively, the Incremental Field Test with progressive increase in speed may be used.

A high endurance capacity is allowing the player to repeatedly work with high intensity.

7. Non-exhaustive Testing of Endurance Capacity
During periods with a heavy game schedule the coach may not want to do exhaustive fitness tests.
Therefore, non-exhausting, so-called submaximal, fitness tests may be used. In these test the heart rate
response provides the test result. The lower the heart rate during the test, the better the endurance
capacity of the player. In order to compare the response between players the heart rate at the end of the
submaximal test may be expressed as percentage of the maximal heart rate (relative heart rate), which
can be calculated as follows:
Relative heart rate = (measured heart rate/maximal heart rate) x 100 %
For example, a player with a maximal heart rate of 194 beats/minute and a heart rate of 162
beats/minutes at the end of a test has a relative heart rate of 83.5%.
Scientific studies have shown that the relative heart rate at the end of the non-exhaustive Yo-Yo IE2 is
inversely related to the performance of the full Yo-Yo IE2 test, i.e. the lower the heart rate the better
performance in the test. Similarly, an inverse relationship between the relative heart rate after 6 minutes
of the Yo-Yo IR1 test and performance in the full test has also been observed. Thus, performance in the
full Yo-Yo IE2 and IR1 tests can be assessed by the submaximal version of the test. In addition, for elite
players the relative HR after 6 minutes in the Yo-Yo IE2 test was shown to be inversely correlated to the
distance covered by high speed running during a competitive football game (see Figure 38; page 64).
Moreover, for female players the heart rate after a non-exhaustive Yo-Yo IR1 test has been shown to
correlate inversely to high intensity running in a game (see Figure 39). Thus, the non-exhaustive Yo-Yo
IE and IR1 tests provide valid information on the football-specific endurance capacity of a football
player.

Figure 38. The figure shows the individual relationship between relative heart rate during the Yo-Yo IE2 test and high speed running during a game for elite
players. Note that the lower the relative heart rate the more high intensity running is performed during a game. For example a player with a relative heart rate
of 70% of the maximum heart rate may run about 3500 metres at high intensities in a game, while a player with 95% of the maximum heart rate runs
about 1800 metres.
Non-exhaustive Yo-Yo IE and Yo-Yo IR1 Testing of Endurance
Capacity
Aim: To determine the intermittent endurance capacity of the players by non-exhaustive testing.
Description: The players depending on age, gender and training status (see Table 1; page 15) perform
the first 6-minutes of the Yo-Yo IE1, Yo-Yo IE2 or Yo-Yo IR1. Immediately after the 6 minutes the
players’ heart rate is assessed and expressed as percentage of the maximal heart rate. Below is presented
a protocol for the non-exhaustive Yo-Yo IE (1 and 2) and Yo-Yo IR1 test. The first part of the chosen
test is used as preparation. Beside the warm-up effect, this also prepares the players timing the shuttle
runs during the test.
Conduction of the Non-exhaustive Tests
First 3 minutes of the chosen test (Yo-Yo IE1, Yo-Yo IE2 or Yo-Yo IR1) is completed followed by easy
stretching for 2 minutes. Then, 6 minutes of the test with the last level being 6.5-8, 14.1 and 15.1 for the
Yo-Yo IE1, Yo-Yo IE2 and Yo-Yo IR1 test, respectively.

Figure 39. The figure shows the individual relationship between relative heart rate during the Yo-Yo IR1 test and high intensity running during a game for elite
female players. Note that the lower the relative heart rate the more high intensity running is performed during a game. For example a player with a relative heart
rate of 67% of the maximum heart rate may run about 3000 metres at high speed in a game, while a player with 92% of the maximum heart rate runs
about 1200 metres.
Figure 40. The figure shows the heart rate response to a 6-minute non-exhaustive Yo-Yo IE2 test for two elite male players with different training status. Both
players have a maximal heart rate of 200 beats/minute. Note that player 2 (red) had a better test result (lower heart rate at the end) than player 1 (blue).

The heart rate at the end of the test is measured and expressed as percentage of the maximal heart rate,
which is used as the test result.
The heart rate increases progressively during the Yo-Yo test due to the increased running speed. Figure
40 shows the heart rate response during a non-exhaustive Yo-Yo IE2 test for two top-class players both
with a maximal heart rate of 200 beats/minute. Player 2 reached a heart rate of 161 beats/minute at
level 14.1, corresponding to 80.5% of the maximal heart rate, while player 1 reached 168 beats/minute
or 84.0% of the maximal heart rate. Thus, player 2 had a higher intermittent endurance capacity
compared to player 1 demonstrated by the lower relative heart rate.
Interpretation of Non-exhaustive Yo-Yo IE1 and IE2 Test Results
Table 16 shows rating of performance in the non-exhaustive Yo-Yo IE1 test for young male and female
players as well as recreational players. Players performing very good or excellent in the Yo-Yo IE1 test
should be tested with the non-exhaustive Yo-Yo IE2 test. Table 17 illustrates performance rating in the
non-exhaustive Yo-Yo IE2 test based on results from top-class players. Top-class male and female players
have test score below 70 and 75%, respectively, of the maximal heart rate in the non-exhaustive Yo-Yo
IE2 test.
Table 16. The table shows rating of performance of male (A) and female (B) players based on the Non-exhaustive Yo-Yo IE1 test.
Table 17. The table shows rating of performance of male (A) and female (B) players based on the Non-exhaustive Yo-Yo IE2 test.

Table 18. The table shows rating of performance of male (A) and female (B) players based on the Non-exhaustive Yo-Yo IR1 test.
Interpretation of Non-exhaustive Yo-Yo IR1 Test Results
In the 6-minute non-exhaustive Yo-Yo IR1 test top-class male players have average values of around
75% (range: 66–86%) of maximal heart rate, while their female counterparts have around 85% (range:
80-95%). In Table 18 a rating system is provided on the basis of test scores in the Yo-Yo IR1 test for
elite players of both genders.
The relative heart rate after the non-exhaustive Yo-Yo IE2 and Yo-Yo IR1 test can be used to determine
the potential distance covered in a game (see Figures 38 and 39; pages 64 and 65).
Playing Position
Observations in elite teams have shown that non-exhaustive Yo-Yo IE2 performance is highly
dependent on playing position with full-backs, external and central midfielders having lower values (65-
80% of the maximal heart rate) than central defenders and attackers (75-85%). Figure 41 shows position
differences in sub-maximal Yo-Yo IR1 performance of all players from a league divided into position in
the team. The full-backs and midfielders had better test scores (70-80% of maximal HR) than the
attackers and defenders (80-85%). Thus, the tests can differentiate between players in different playing
positions.

Figure 41. The figure shows relative heart rate during the non-exhaustive Yo-Yo IR1 test in relation to playing position for all players from a league. Note that
midfielders and full-backs have lower values (better performance) than central defenders and attackers.
Seasonal Changes
The non-exhaustive Yo-Yo IE2 test was used to evaluate the physical capacity of the Danish National
Team prior to the European Championship in 2004 (Euro2004). The players were tested in March
during the season and in May 1-2 weeks after the end of the season just at the start of the preparation
period as well as 9 days before the first match of Euro2004. The players’ heart rate, expressed as
percentage of maximal heart rate, during the test was higher after the season, indicating that the fitness
capacity was deteriorated. However, in the preparation period aerobic high intensity training was given a
high priority, and the heart rate during the non-exhaustive test had returned to the level observed during
the season reflecting a significant improvement of the players’ endurance capacity.
Apparently, the non-exhaustive Yo-Yo IE2 test is sensitive enough to evaluate short-term changes in
endurance capacity. Similarly, the Danish National team had a significant reduction of heart rate during
the Yo-Yo IE2 test in the preparation for the World Cup in South Africa 2010 (see Figure 42).
In a recent study all the players in a European league were tested with the 6-minute non-exhaustive Yo-
Yo IR1 test throughout a competitive season. Early in the pre-season heart rate was on average 92% of
the maximal heart rate, and it was lowered to 85% at the start of the season, which was maintain
throughout the season (Figure 43). Thus, the test picked up performance changes during a pre-season
period.

Figure 43. Non-exhaustive Yo-Yo IR1 test performance during a season of all players in a league. Note that the relative heart rate decreased during the pre-
season period showing an increased performance level.
Figure 42. The figure shows heart rate at the end of the Non-exhaustive Yo-Yo IE2 test for the players in the Danish National squad during the season as well
as before (May) and after (June) the first part of the preparation period for the World Cup 2010.
Summary

The non-exhaustive Yo-Yo IE test or the non-exhaustive Yo-Yo IR1 test with heart rate determination
may be utilized for frequent testing. This testing procedure is sensitive enough to detect performance
differences between players in different playing positions, in different seasonal periods and after a short
period of increased amount of fitness training.
A good sprint capacity is essential to get first to the ball.
Figure 44. The figure shows the distance covered by sprinting during a game for teams positioned at the top, middle and bottom of a Scandinavian Premier
League. Note that the bottom teams are sprinting much less than the top and middle ranked teams.

8. Testing of Speed
A high ability to sprint is essential for an elite football player. Thus, it has been shown that top-class
male and female football players sprint 50-60% more in a game in comparison to elite players at a lower
competitive level. Moreover, top-class players sprint markedly more than two decades ago. The fact that
the players representing the top and middle ranked teams in a Scandinavian Premier League performed
approximately 20% more sprinting in a game than players in lower ranking teams provides further
support of the importance of having a high sprint capacity (see Figure 44). Recently, it was also found
that top-class players from the English Premier League reached higher peak and had greater average
sprinting speeds in a game in comparison to semi-professional players competing in a league of lower
standard (see Figure 45). Therefore, the speed of a sprint and the ability to perform repeated sprints in a
game appear to be greater the higher the competitive level and should be tested frequently.
Figure 45. The figure shows peak and average sprinting speed during a game for top-class English Premier League (red bars) and moderate level elite players
(blue bars). Note that both the peak speed and the average speed are markedly higher for the top-class players.
Scientific studies have demonstrated that it is not the duration and length of the sprints performed in a
game that differs between top-class and moderate level elite players, but rather the number of sprints
that is markedly higher in the top-class players (see Figure 46). The average sprint in a game is only 15-
20 metres, thus, most sprints are short accelerations where maximum sprinting speed is rarely reached
(see Figure 47). The ability to perform multiple sprints of a high quality in a game is related to the
capacity to recover rapidly after a sprint. In accordance, the distance covered by sprinting in a game is
correlated to performance in a repeated sprint test. Moreover, in a game with professional Spanish
players the fatigue index (difference between the time of the last and first sprint) in a 30-metre repeated
sprint test was related to the decline in sprinting towards the end of a soccer game. This shows that a

repeated sprint test can provide valid information about the ability to perform multiple sprints in a
game.
Figure 46. The figure shows the number (left), duration (middle) and length (right) of sprints in a game for top-class English Premier League players (red bars)
and moderate level elite players (blue bars). Note that the number of sprints for the top-class players is higher than for the moderate level player, whereas no
differences are observed for the duration and length of the sprints.
Figure 47. The figure shows all sprints of a team during a game. Note that most sprints were shorter than 15 metres (lower red line), but also that a significant
number of sprints were longer than 30 metres (higher red line).
The average time to recovery from a sprint in a football game is 150-200 seconds, but in the most
intense game situations several sprints are performed with only a few seconds of recovery. Despite the
fact the most sprints in a game are only 10-20 metres long, longer sprints occur (see Figure 47), and it
was demonstrated that the recovery time needed from sprints longer than 30 metres was much longer

than the average time of recovery from a shorter sprint These findings show that these sprints are
extraordinary demanding.
Some central midfielders have a unique ability to perform offensive deep runs into the penalty box.
Figure 48 shows the sprint profile of an English Premier League midfield player during a game where
all sprints are analysed for speed, length and duration. He had a high number of sprints, in which most
are sprints of a relatively long distance where high sprinting speeds are reached. For this type of player
it is even more important to recover rapidly from the demanding sprints.
The average top speed of a sprint for at top-class player in a game is 25-30 km/hour, but peak sprinting
speed can be as high as 30-35 km/hour. Figure 49 shows average and peak sprinting speeds during a
game for players in a top-class team. It is clear that there are large differences between the players. For
example, the goalkeeper is not surprisingly the player with the lowest speeds. Moreover, the full-backs,
attackers and external midfielders are sprinting faster than the central midfield players. Interestingly
there were marked differences between the two central defenders, with one of the central defenders
having low sprinting speeds while the other had speeds comparable to the attackers (see Figure 50). Such
differences are partly related to the tactical role and style of play, but also to the sprinting capacity of
the player. Recent observations from the English Premier League showed that external midfielders and
attackers perform more incremental sprints, where they first accelerate to a high speed before going into
maximal effort sprinting, compared to central midfielders. The central midfielders had more explosive
sprints, with an immediately maximal acceleration to reach sprinting speed. Therefore, players are
sprinting differently, which should be taking into account when deciding for a sprint test. For example
players with many leading sprints may be given a 10 metre acceleration phase prior to the entering the
sprint test course in order to measure the incremental sprint capacity.
Figure 48. The figure illustrates the sprint profile (sprint duration, distance and speed) of an English Premier League central midfield player during a game.
Note that he performed a considerable number of sprints longer than 30 metres.

Figure 49. The figure shows the peak (light colour) and average (dark colour) speed of the sprints performed in a game for all players in a team. Note that there
are marked differences between players with the attackers being the fastest.
Figure 50. Sprint profile of two central defenders in a team. The circles and triangles represent peak speed and length, respectively, of each sprint performed by
the two players. Note that defender 2 had markedly more sprints than defender 1.
The type of sprints performed in a football game does vary. Few sprints are simple linear runs. Most of
the sprints in a game are curved runs that are often initiated after explosive turns. The angels of turns in
a match have been determined and a player performs around 800 turns in a game, with the majority
being within angels of 0-90°. Many top-class football teams have access to high standard technology
match analysis systems, such as multi-camera systems or high resolution Global Positioning Systems
(GPS). Some of the systems also have the capacity to draw the sprinting paths in a game as can be seen
in Figure 51. It is clear that several of the sprints are curved sprints or sprints with changes in direction

and this should be considered when the choice of sprint test is made. Thus, this type of information can
also be used to develop player-specific sprint tests. Figure 50 shows that there can be large differences in
the sprint profile of two players in the same team. Some players have a large number of long demanding
sprints with short recovery and as such it is important to test their ability to perform repeated sprints.
On the other hand, other players have only a few short accelerations with long recovery. Therefore, for
those players it is most important to test their capacity to accelerate.
Because of the specific nature of sprints in football, the ability to perceive and react to a football-
specific stimulus is also essential in football. Moreover, the capacity to be fast whilst dribbling the ball is
of major importance for some players. For example, it has been demonstrated that top-class football
teams are superior to lower ranking teams in performing high intensity work when being in ball-
possession. Thus, a sprint test including technical elements is also presented.
Figure 51. Pattern of the sprints performed by a top-class Spanish external midfield player during a game. Note that most sprints are short and curved.
In summary, scientific studies have shown that the ability to perform repeated sprints and to be fast
during a football game is essential for a top-class football player. The sprints are typically 10-20 metres,
but sometimes significant longer. They often include changes in directions. The recovery time between
sprints are usually 100-200 seconds, but in some cases much shorter. Sprinting in football is also carried
out with the ball. To test a player’s ability to sprint in a game, single and repeated sprint tests, with and
without the ball and change in direction, can be used. Below are instructions for three tests which are
simple and relevant for a football player. First, however, it is described how to prepare for a sprint test.
Preparing a Sprint Test
For comparisons a sprint test should be performed on the same surface (track, indoor, artificial grass
etc.) with the same type of shoes every time, since the surface has a large impact on the performance.
Sprint tests should only be performed when players are well recovered from previous match and
training sessions, and after a standardised and qualified warm-up protocol, for example, as described
below.

Warm-up
• Five minutes of jogging with specific exercises for the leg muscles (the quadriceps, hamstrings and
adductor muscle groups), such as skipping, shuffling, sideways running, backwards running etc.
• Five minutes of jogging interspersed with short moderate accelerations, turns and moderate speed
runs. For example, jogging for 20 seconds and accelerating 10 metres, jogging for 10 seconds, turning
and increasing the running speed for 15 seconds etc.
• Two-three minutes of stretching
• Four to six 20-30-metre runs with the first two at high speed and the last two with almost maximal
speed interspersed with jogging.
Linear Sprinting Ability
A number of single or repeated linear sprint tests of different distances can be used, for example 5-, 10-,
20- and 30-metre sprints. The tests are providing different information as illustrated on Figure 52 where
test results for two players are presented. Player 1 had the best 10-m sprint performance, while player 2
performed better in the 20- and 30-metre sprint test, which shows that valuable information can be
obtained by measuring both 10- and 30-metres performance. It is also clear that test can discriminate the
capacity of the players. For example, in two Belgian first division football teams the regular players has
better 5 and 30-metre sprint performance (1.04 and 4.19 seconds) than non-regular players (1.13 and 4.31
seconds). It has also been shown that national team players had better test scores in a repeated 30-metre
linear sprint test compared to non-national team players playing in the same league (4.23 versus 4.39
seconds).
Figure 52. Test results of a 10-, 20- and 30-metre sprint test for two players. Note that while player 1 (red bars) had a better performance than player 2 (blue

bars) in the initial phase of the sprint, player 2 was faster in the last part.
Figure 53. Test course of the Linear Sprint Test.
The Linear Sprint Test
Aim: To evaluate peak and repeated linear sprinting capacity of a player.
Materials: Electronic timing equipment, e.g. photo cells, or a stop-watch, a measuring tape, 8 markers
(height preferably > 1.5 metres) and a pen.
Test course: The test course is shown on Figure 53. Gate 1 is the starting line, gates 2, 3 and 4 marks
the 10, 20 and 30-metre line, respectively. Photo cells are placed at the markers at a height of 1 metre.
The width of the gates is 2 metres.
Description: The player starts at gate 1 with one foot on the starting line and the other foot behind the
line. The test leader counts down three, two, one, “go”, then the player starts running and sprints
through the 30-metre gate (4). Since players tend to decelerate before the 30-metre gate (4), the sprint
course is extended by five metres (photo cells must be at gate 4) to ensure that the true 30-metre sprint
performance is recorded. The 10-, 20- and 30-metre sprint times are assessed electronically. If a stop-
watch is used the 10-, 20 and 30-metre sprint times must be measured individually (for example two
sprints of 10 metres, two of 20 metres and two of 30 metres). In that case, two test leaders should
preferably measure each sprint and the average should be used as the test result.
To test the ability to perform repeated sprints the 30-metre sprint can be repeated five times, each
separated by exactly 25 seconds of recovery. After the first sprint the player has 22 seconds to jog back
to the starting line (1). Then the countdown is made. Sprint time for all five sprints is measured. The
results are the time of the fastest sprint and the total time of all sprints, representing the player’s ability
to do repeated sprints. In addition, a fatigue index can be calculated as the difference, expressed in
percentage, between the fastest time and time of the fifth sprint, which provides information about the
ability to maintain sprint performance (see Table 19):
Fatigue index = (last sprint – fastest sprint)/fastest sprint x 100%

For example, fatigue index = (4.5 seconds – 4.0 seconds)/
4.0 seconds x 100% = 12.5%
Table 19. Results of the Linear Sprint Test for all players in an elite team.
During a 30-metre sprint, lasting 4-5 seconds, energy is primarily derived from high energetic
phosphates (adenotriphosphate; ATP, and creatine phosphate; CP) in the muscles, but also the
breakdown of carbohydrates (glycogen), through a process called glycolysis, is contributing significantly.
This is also indicated by measurements of lactate (end product of glycolysis) in blood samples taken
during a repeated sprint test where high values were reached after the third (7 mmoles/litre) and fifth
sprint (9 mmoles/litre). Moreover, the aerobic energy system plays an essential role for the energy yield
during a repeated sprint test especially during the 25-second recovery intervals where rebuilding of CP
is highly dependent on the oxygen delivery and utilisation in the muscle. This is illustrated by the
finding of heart rate values around 165 beats/minute corresponding to 85% of maximum heart rate
during a repeated sprint test (see Figure 54). Thus, the five times 30-metre sprints taxes the ATP and CP
systems, glycolysis and the aerobic system of the players.

Figure 54. Heart rate during the linear sprint test expressed as percentage of the maximum heart rate (%HRmax).
Player performing sprint training.
Table 19, (page 83) shows test results of a semi-professional Scandinavian team. Values for all five
sprints are shown, as well as the total sprint time, fastest time and the fatigue index. As an example,
player 13 had the and best mean time. However, he had a high fatigue index, showing that his ability to
recover from each sprint was limited. Therefore, specific training may be performed for this player to
improve his recovery capacity. Table 20 shows rating of average sprint performance in the Linear Sprint
Test for male and female players.

Table 20. Rating of average sprint time in the Linear Sprint Test (5 x 30-metre repeated sprints) for male (A) and female (B) football players.
A scientific study demonstrated that the peak sprinting speed reached in a game was related to peak
sprinting speed in a 30-metre linear sprint (see Figure 55), showing that 30-metre sprint test
performance provides information about peak sprinting speed in a game.
Figure 55. Relationship between peak sprinting speed in a game and 30-metre sprint test performance. The figure shows a close relationship, indicating that the
30-metre sprint test provides valuable information about a player’s ability to sprint during a game. Thus, the performance in the test can be used to estimate
maximal speed during a game. For example, a 30-metre sprint performance of 3.9 seconds corresponds to a peak sprinting speed of 32 km/hour in a game,
while a sprint test performance of 4.4 seconds corresponds to about 28 km/hour.
Playing Position
The speed demands in a game are highly related to the playing position. These differences are also
apparent when comparing sprint test ability for players in different playing positions. Thus, in one study
of elite male players the attackers and external midfielders had better peak 30-metre sprint performance

than central midfielders and central defenders (see Table 21). Thus, the playing position should be taken
into account when evaluating sprint test results.
Table 21. Peak 30-metre sprint performance in relation to playing position in an elite male football team
Youth Players
Speed of youth player is very much dependent on the maturational status of the player, as muscle mass
develops markedly with age until the end of puberty in both boys and girls. Spanish elite youth players
ranging from eleven to eighteen performed a repeated 30-metre sprint test, and it was shown that the
players sprinted faster with age (see Table 22). Table 22 that both peak and mean sprinting time
improved with age. However, the fatigue index varies between the age groups.
Table 22. Sprint performance in the Linear Sprint Test (5 x 30-metre) for Spanish elite players in different age groups.
In a recent scientific study U14, U16 and U18 elite male football players were investigated for age-related
differences in acceleration capacity, peak sprinting speed, and repeated-sprint performance. The players
were tested for 10-metre acceleration, flying 20-metre sprint (peak running speed) and 10 × 30-metre
sprints (repeated-sprint) performance. It was observed that the U18 players were better than the U16
players, who were superior to the U14 players in all three speed parameters. However, when the
influence of biological maturation, i.e. age and time of peak height velocity, on performance was
examined, the differences between groups disappeared. This shows that biological maturation has a
great impact on sprint performance of football players.
Seasonal Changes
Speed tests can be conducted easily and rapidly. Therefore, players can be tested for sprint performance
frequently during the season (see also chapter 13). The speed testing can also be part of the speed
training if planned accordingly. Table 23 shows repeated sprint test results for three players at the start
of the season, mid-season and end of the season. The players had marked differences in the
development of sprint performance during the season and reached their peak performance in different

periods. This demonstrates the need for frequent sprint testing to ensure that sprint performance is
maintained throughout a season.
Table 23. Repeated sprint performance (mean of 5 x 30-metre sprints) during a competitive season for three players. Note that player 1 had his peak
performance at the start of the season, while for player 2 and player 3 it was in the middle of the season. Moreover, while player 3 had maintained his
performance at the end of the season, player 1 and player 2 had a marked decline from mid-season to the end of the season.
The Curved Sprint Test
The majority of sprints in a game take the form of curved sprints or with a change of direction with
angles below 90 degrees. For example the attacker who quickly changes direction to avoid the defender.
Thus, this component of sprint ability is important to measure in soccer. The capacity to sprint
repeatedly with changes in direction can be evaluated by the curved sprint test, which has a running
course of approximately 35 metre and includes three changes of direction, that resemble the sprints
performed in a game (see Figure 56).
Aim: To evaluate the peak and repeated sprinting ability when changing direction.
Materials: Electronic timing equipment, e.g. photo cells, or a stop-watch, a measuring tape, 10 markers
Test course: The sprinting course is around 35 metres, with six gates each two metres wide (see Figure
56). The player starts at gate 1, gate 2 is placed 10 metres from gate 1, gate 3 is positioned 5 metres in
front and 5-metre to the right of gate 2, gate 4 10 metres in front of gate 2 and gate 5 10 metres in front
of gate 4. An extra gate (6) is placed 5 metres in front of gate 5 (see Figure 56).
Figure 56. The figure shows the course of the curved sprint test. The full curve shows the movement of the player during the sprint and the dotted line during the
25-second recovery period

Description: The player starts at gate 1 with one foot on the starting line and the other foot behind the
line. The test leader counts down three, two, one, “go”, then the player starts running and sprints to gate
5. At gate 2 the player changes direction and sprints through gate 3. Thereafter, the player changes
direction again and sprints through gate 4 and finally passes the finish line (gate 5). The sprint time is
measured with electronic sprinting devices, e.g. photo cells, placed at gate 1 and gate 5, or a stop-watch.
After the sprint the player decelerates through gate 6 and jogs back to the starting line (gate 1) in 22
seconds to prepare for the next sprint. The player performs seven sprints separated by 25 seconds of
active recovery. The test result is expressed as the fastest time, the average time for the seven sprints test
and the fatigue index determined as the difference between the fastest and slowest sprint. If the player
falls or stumbles, the time for this trial is omitted and replaced by the average of the previous and
subsequent sprint. Table 24 shows the test scores for one male player.
Table 24. Results of the curved sprint test for a player.
The peak sprint in the example is 6.73 seconds for the player and the mean sprint time was 7.18 seconds.
In sprint 3 the player fell when changing direction and the time is calculated as the mean of sprint 2 and
4, i.e. (6.88+7.14)/2 = 7.01 seconds. The fatigue index is 13.7% calculated as ((7.65-6.73)/6.73)x100% =
13.7%.
Table 25 shows how the test result for the Curved Sprint Test can be interpreted based on a comparison
with the performance of top-class players.
Table 25. Rating of average sprint time in the Curved Sprint Test for male (A) and female (B) football players.
Playing Position
Performance in the curved sprint test has been shown to be related to playing position with attackers,

external midfielders and full-back having better peak sprint performance than central defenders and
central midfielders. In addition, the central midfielders have a lower fatigue index than the other
positions (see Table 26).
Table 26. Performance in the Curved Sprint Test for male elite players in different playing positions.
The Creative Speed Test
In football there are great demands to rapidly execute specific technical elements, such as dribbling.
Some players may be fast in a sprint test, but may lack the ability to quickly perform football specific
actions. For example, it has been shown that regular players are faster dribblers in comparison to non-
regular players. The ability to move fast with the ball is evaluated by the creative speed test.
Aim: To evaluate the sprinting and coordination ability when dribbling with the ball.
Materials: Electronic equipment (photo cells or similar devices) or a stop-watch, measuring tape, 12
markers (height preferably > 1.5 metres) and a pen.
Test course: The test course of the Creative Speed Test is shown on Figure 57. It is optimally to use a
penalty area as the measures can be used with the starting “box” being placed around the penalty spot
and two flags placed 2 metres from each of the goalposts to mark the two areas to be hit when shooting.
Player performing the Creative Speed Test.

Figure 57. The test course of the Creative Speed Test. The dotted line shows the run without the ball and the full red line the dribbling path with the ball.
Description: The player starts in the middle of the starting zone (at the penalty spot; point 1) with the
back to the test course (see Figure 57). A ball is passed to the player from a distance of two metres and
when the player has returned the ball, the player turns around and sprints to point 2. Alternatively, the
test leader counts down three, two, one, “go”, then the player turns around and sprints to point 2. At
point 2 the player takes the ball and is dribbling as shown on the figure. When the player gets back to
point 2, he/she kicks the ball forward and finish by shooting from the starting zone (point 1). The ball
has to go into one of the corners of the goal, otherwise the test result is not valid and the player has to
repeat the test. If a stop-watch is used, it is started when the player touches the ball passed to him/her
or when the starter says “go” and is stopped when the ball passes the goal-line. If electronic devise is
used, one set is placed at the “starting line” and the other at the goal-line.
Warm-up
See warm-up for sprint test (see page 80). In addition, the test course is completed once at low and once
at moderate pace once before the real test is initiated.
Skilful and fast top-class players perform the test on a time around 17 seconds. Table 27 shows how the
test result for Creative Speed Test can be interpreted based on a comparison with the performance of
top-class players.

Table 27. Performance rating of the Creative Speed Test for male (A) and female (B) football players.
Summary
A player’s ability to accelerate and run with a high speed can be crucial for the outcome of a game, and
it is useful to evaluate the players’ sprinting capacity. The Linear Sprint Test can provide information
about both the first and last phase of a sprint. The Curved Sprint Test gives a measure of the player’s
speed when also moving to the side and the Creative Speed Test examines the player’s ability to move
fast whilst controlling the ball. When repeated sprints are performed information about the capacity of
a player to recover is also evaluated.

9. Testing of Agility
In a football game the players frequently have explosive moments with changes in direction. These
actions place considerable demands on the agility and coordination skills of a player. Scientific studies
also indicate that agility is a powerful talent predictor in football. Agility can be tested in football players
with the ArrowheadAgility Test shown below.
The Arrowhead Agility Test
The test measures the agility of a player, with emphasis on body control and change of direction.
Aim: To evaluate the speed, explosion, body control and the ability to change direction over a range of
angles and directions.
Material: Electronic timing equipment, e.g. photo cells, or a stop-watch, a measuring tape, 6 markers
Description: The markers are placed with three sets in an arrowhead shape, and one set to indicate the
start and finish line (see test course on Figure 58; page 96). The player stands with one foot on the
starting line and the other foot behind the starting line in a sprint start position. On a count-down from
three (three, two, one, “go”) the player runs as fast as possible from the starting line to the middle
markers (A), turn to run through the side markers (C), through the far markers (B) and back through
the start/finish line. The player completes two trails, one to the left and one to the right (see Figure 58;
page 96), separated by at the least 5 minutes of recovery. If cones are used, the test is not valid if the
player steps over a cone instead of around it. The test result is the total time to complete the test for the
left and right turning trails. The time is recorded in seconds to the nearest two decimal places for each
direction.

Figure 58. The test course of the Arrowhead Agility Test. The red dotted line shows the running path.
Warm-up
See warm-up for sprint tests (see page 80). In addition, the test course is completed once at low and
once at moderate pace before the real test is initiated.
Top-class players perform each part of the test in a time of around 7-8 seconds and have a test result of
14-16 seconds. Table 28 shows how the test result for agility can be interpreted based on results of top-
class players.
It has been shown that professional senior players perform markedly better in the Arrowhead Agility
Test than youth players. Moreover, the test is able to differentiate between elite youth players at different
age groups (Table 29). The Table shows test result from 13 and 14 years old players of both genders.
Table 28. Rating of the Arrowhead Agility Test for male (A) and female (B) football players.

Youth academy football players in USA have been shown to develop their Arrowhead Agility Test
performance by around 4% from winter to spring (about 3 months). U16 and U18 players had values of
16.35 and 16.25 seconds, respectively, while average values for U20 US National team players have been
reported to be approximately 15.5 seconds.
Table 29. Result of the Arrowhead Agility Test for 12 and 14 years old Danish elite players of both genders.
Table 30. Number of various technical actions for an elite external midfielder during a game.
Coordination with the Ball
In football it can be essential to maintain the technical abilities when moving fast within a small space.
Table 30 shows an overview of the number of selected technical parameters for one external midfielder
in a game. Agility with the ball can be evaluated with the short dribbling test.

Player performing the Short Dribbling Test.
The Short Dribbling Test
Aim: To evaluate the coordination and speed with the ball.
Material: Electronic timing equipment, e.g. photo cells, or a stop-watch, a measuring tape, 11 markers
and a pen.
Description: The markers are placed as shown on Figure 59. The player starts with one foot on the
starting line and the other foot behind the line. The test leader counts down three, two, one, “go”, then
the player starts and is dribbling as indicated on the figure. If cones are used, the test is not valid if the
player steps over a cone instead of around it. The test result is the time to complete the test. The time is
recorded in seconds to the nearest two decimal.

Figure 59. Course of the Short Dribbling Test.
Table 31. Performance rating of the Short Dribbling Test for male (A) and female (B) football players.
Warm-up
See warm-up for the repeated sprint tests (see page 80). In addition, the test course is completed once at
low pace before the real test is initiated.
Elite male players perform the test on a time around 11 seconds. Table 31 shows how the test result of
the Short Dribbling Test can be interpreted based on a comparison with the performance of top-class
players.
Summary

Successful football players are very agile. Agility can be evaluated with the ball using the Short
Dribbling Test and without the ball using the Arrowhead Agility Test. These tests are particular useful
to evaluate the development of youth players.

10. Explosive and Power Tests
In a football game there are a number of explosive actions which require the development of force at a
high rate, i.e. power (force x velocity = power), such as sprinting, jumping, shooting, tackling,
accelerating, decelerating, changing direction and throwing. Some of these actions have been quantified
and are presented in Table 32 (see page 102). The power produced in the explosive game situation
depends on muscle strength and coordination of the movement. A simple way to evaluate the explosive
power of a player is by doing a jump test. Beside the specific determination of a player’s jumping ability
the test also provide a measure of the explosive power. Figure 60 shows the muscles that are most
important in game situations and require high power development. Their capacity is tested in jump tests.
Figure 60. The figure shows the muscles that are developing high power during a game. The power of these muscles can to some extent be evaluated by jump tests.
Table 32. The table shows the range of number of sprints, jumps, tackles, explosive changes of direction and maximal accelerations for players in an elite team
during a game.
In a game an elite player has on average 9-22 jumps (see Table 32). For some players, such as the
goalkeepers, central defenders and attackers the ability to jump can be essential for the outcome of a
game. For these players performance in the jumping test is of critical importance. A jumping test can be
performed with or without using the arms, which provide different information. For example when two
goalkeepers were evaluated with a counter-movement jump test they jumped 43 and 45 cm when the
arms were fixed, and 55 and 49 cm, respectively, when they used the arms. Thus, the two tests revealed

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