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New recruit Jarrod McInally has started the pre-season in fine form with an outstanding performance in the Yo-yo test, proving he is here for a big summer.

The Yo-Yo intermittent recovery test is a way to measure your ability to perform repeated interval runs over a prolonged period of time.

The difference between this test and the classic beep test is that instead of running continuously back and forward over the allotted distance, you get a brief pause between each set of shuttles – giving it the name ‘Yo-Yo test’.

How do you perform the Intermittent Recovery Test?

The test can be performed using simple equipment: an audio track and three markers set out at 0m, 5m and 25m, as shown below:

Starting on or behind the 5m marker (B), the participant begins running 20m towards marker (C) when instructed by the audio track. Upon reaching that marker and hearing a ‘beep’, the participant turns and returns to the starting point (B) before the next ‘beep’.

After reaching (B), an ‘active recovery period’ begins where the participant has 10 seconds to walk or jog to marker (A) and set themselves back at marker (B) ready to begin the next 2x20m shuttle when instructed by the audio track.

When the participant is unable to return to marker (B) within the allocated time they receive a warning. The next time they miss this target, that’s the end of their test and a final score should be recorded.


Acknowledgement of Country

Canterbury-Bankstown Bulldogs respect and honour the Darug and Eora nations, who are the Traditional Custodians of the land and pay our respects to their Elders past, present and future. We acknowledge the stories, traditions and living cultures of Aboriginal and Torres Strait Islander peoples on the lands we meet, gather and play on.