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This is for Kelsee Bone :)

Sunday, May 24, 2015

May 25, 2015

Run the YOYO Test.


Treat this as a way to measure where you're at and where you should be. It is a way to collect information, it would be best if you could find someone to run this test with you. Maybe if you live close to a teammate or have a sibling or friend that will do the test with you. If you cant find anybody to run it will you then the next best thing is to have someone there to cheer you on and motivate you to keep running. 

BE SURE TO WARMUP PROPERLY
It should last at least 8-10 mins minimum.  Be sure to hit hip flexors, groin, hamstrings, and glutes really well (in addition to everything else).  It should include some sprints and cutting.  Excluding sprints doesn't "save up" anything towards yoyo - so don't fret.

If you need the audio file comment below with you email address and I will sent it to you, 


30 comments:

  1. This comment has been removed by the author.

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  2. I can't seem to click on the link. My email is soccermegan10@msn.com

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  3. This comment has been removed by the author.

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  4. This comment has been removed by the author.

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  5. That link says the file you are looking for has been moved or deleted...

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  6. https://www.dropbox.com/s/360eofe8gdsbpaj/NIKE_SPARQ_YOYO_LEVEL_1.mp3?dl=0

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  7. i swear this one should work

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  8. Went out early to run and the link wasn't working for me so I did a bleacher workout. Ran up half a lap around the track, ran up and down all four columns of the bleachers, ran the second half of the track to the other side of the field and ran up and down the four columns of that set of bleachers= 1. Did this 4 times and did my groin and back exercises. Will do the yoyo later on in the week.

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  9. Leaving to come home from camping will do test tomorrow hopefully

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  10. Reached 41 with the YOYO test :) plus a mile cool down

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    1. Did you have to crawl home...?;) we are all very impressed...way to kill it

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  11. Going out with family today. Will do test on Wed since I have club practice tomorrow

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  12. Have a concussion still waiting to be cleared to do anything

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  13. Went on a three mile run cause the link wasn't working. Averaged 8:20. Going on a bike ride with the fam later. Will do test tomorrow

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  14. I got to 23, but the link was having trouble. I'll do it again later this week.

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  15. okay you guys! I went out and measured again with my dad and we think my mom and I were off by about a meter. I'm running it again tomorrow so I'll post my results again just so that its exact :)

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  16. Once you get drop box and open the test let it run through level 35 before you run. This kind of "loads it" ... This will take about 12 mins. I've found that this helps elleivate any internet or cell provider issues that come up if you're just straight playing it for the first time and it has to buffer or load or whatever.

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  17. It is 20 meters out and 20 meters back

    Or

    22 yards out and 22 yards back

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  18. Sorry for the lack of posts, it's been hard to keep up with everything because only one hotel I've stayed in has had a "gym". I've also been battling some issue with my foot for most of the trip, been rockin a pretty cute boot thing, but it's been a lot better the past 4 days.
    I've been doing a variety of body weight workouts and started adding in jump rope and runs once my foot healed. We have also biked all day across three cities. And we have averaged walking between 10-15 miles everyday. I move in with my host later this week and once I'm settled it'll be so much easier to find a steady workout regimen.
    I did the fitness test yesterday but all the parks nearby were concrete, not grass (not very park like) so I did my sprints on that which added a little time to my turns because I slid like every time. I got 19 but expect to get a lot better now that I'll be able to keep up with these workouts. I rested about 15 min after and did a little stair workout on this pyramid thing down the street.

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  19. Ally and I got together today and ran it. We both went out (aka died) at 24. Then we laid there for 10 minutes and got made fun of by the people watching us, it was great.

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    1. It was actually pretty pathetic. These old people thought we were crazy.

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  20. 23 but but my link stopped twice so I had a break trying to get it to work again.

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  21. On behalf of Bri she got a 23

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