Athletes dread them, coaches live by them: fitness tests. Countless hours each summer are spent on preparing for your incoming fitness test. One thing to remember is they DO NOT define you as a player. While some coaches put a great emphasis on them, do not let them take over your entire life. There are numerous tests that universities may run, but here are a few of the most common ones so you know what to expect and how to prepare: 

Yo-yo Intermittent Recovery Test 

• Cones are set up 20 meters apart (about 22 yards) and 5 meters from the start mark as the recovery cone
• Goal: Get to from the start cone, to 20 meters, and back within two beeps
• There will be one beep to indicate halfway, and then one final beep
• Recovery: 10 seconds to within the 5m gate (some coaches will require that you jog the 5m, some do not) 
• The speeds will increase after each level (progressive)

**There is a variation of the Yo-yo test that many schools run, called the Nike Sparq test. It is the same set up and idea. There are three short warning beeps before the final beep in the Nike Sparq*** 

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Manchester United Run Test 

• 100 yard segment (the size of a football field minus the end zones) 
• Goal: Run 100 yards in an allotted amount of time 
• Recovery: The jog back within the rest of the minute
• These are the levels and goals (run/recover): 
  • Levels 1-10: 25 sec / 35 sec  
  • Level 11: 24 sec / 36 sec  
  • Level 12: 23 sec / 37 sec  
  • Level 13: 22 sec / 38 sec
  • Level 14: 21 sec / 39 sec 
  • Level 15: 20 sec / 40 sec 
  • Level 16: 19 sec / 41 sec 
  • Level 17: 18 sec / 42 sec 
  • Level 18: 17 sec / 43 sec 
  • Level 19: 16 sec / 44 sec 
  • Level 20 until failure: 15 sec / 45 sec 

Related: UNC Women's Soccer Coach Anson Dorrance Offers Recruiting Advice

Scared? Don't be! Here are some tips to help you crush these tests: 

1. Warm up properly!
2. Stay hydrated and fueled but don't eat or drink right before a fitness test. Drink an electrolyte beverage and have a simple snack/meal (like a bagel with peanut butter) roughly 2-3 hours beforehand.
3. Mentally prepare. Listen to your favorite song or a motivational speech before your fitness test to get in the proper headspace
4. Pace yourself! Don't blow up out of the gate and be strategic about your energy levels
5. Cheer on your team. Not only is this good for them, but it can also pump you up and make fitness tests a little less stressful.

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* Originally published on June 22, 2022, by Andrea Leitner