Thomas More University Women's Soccer · Summer Conditioning Program

12-Week Score 30 Program

May 11 – Aug 7, 2026 · Yo-Yo IRT Target ≥ 30 · Tap any session card for full exercise details
12
Weeks
5
Days/Wk Active
4
Deload Weeks
3
Yo-Yo Tests
≥30
Target Score
Progress
Tap to mark weeks complete
Week 1 — Baseline
—
Establish starting point
Week 6 — Mid-Point
≥18
On-track benchmark
Week 11 — Final Sim
≥30
Pre-season target
Yo-Yo Test Resources Play Yo-Yo Level 1 Audio Use for all three test days — Weeks 1, 6 & 11
Dynamic Warm-Up
RPE Scale — Rate of Perceived Exertion
1
Rest
2
Very easy
3
Easy
4
Light
5
Moderate
6
Somewhat hard
7
Hard
8
Very hard
9
Extremely hard
10
Max effort
← Easy — conversational pace Hard — short sentences only → Max — cannot speak →

Yo-Yo Intermittent Recovery Test — Level 1

Thomas More University Women's Soccer · Complete Protocol & Scoring Guide

Overview

The Yo-Yo Intermittent Recovery Test (Level 1) measures an athlete's ability to perform repeated high-intensity exercise with short recovery periods. It directly mimics the aerobic and anaerobic demands of soccer — repeated sprints with brief active recovery — making it the standard fitness benchmark for collegiate women's soccer.

Sprint distance
20 meters (21.9 yards) each way
TMU target score
≥ 30
Estimated VO₂max at score 30
~43–44 mL/kg/min
Court Setup
START / FINISH TURNAROUND SPRINT → ← SPRINT WAIT FOR BEEP 20m / 21.9 yds Sequence each rep: Sprint 20m (21.9 yds) Sprint 20m back · wait R

Mark two lines on a flat surface: Start/Finish and Turnaround, 20 meters (21.9 yards) apart. Multiple athletes can run side by side in 1-meter lanes. Verify distances before each test day.

Equipment Required
Measuring
Measuring tape or pre-marked field (20m sprint distance between two lines)
Audio
Bluetooth speaker or phone speaker (loud enough for all athletes to hear beeps clearly)
Pre-Test Warm-Up (10 minutes)
1
Easy jog 3 minutes — continuous jog around the field perimeter at an easy, relaxed pace. RPE 3–4.
2
Dynamic warm-up 4 minutes — leg swings (front/back and lateral), hip circles, high knees, butt kicks, lateral shuffle, A-skips. 20 meters each, twice.
3
Practice runs 3 minutes — walk through one complete rep at slow pace to confirm understanding of the turnaround. Then perform 2–3 reps at 50% effort to feel the beep timing. Do not go hard during warm-up.
Athletes should be breathing comfortably but feeling warm and loose before the test begins. No static stretching before the test — only dynamic movement.
Test Protocol — How to Run It
1
Starting position — All athletes line up at the Start/Finish line. Start the official Yo-Yo Level 1 audio file from the beginning.
2
First beep (start) — At the first beep, athletes sprint toward the Turnaround line 20m (21.9 yds) away. They must reach or cross the Turnaround line before the second beep sounds.
3
Turnaround — Athletes touch or cross the Turnaround cone, turn, and sprint back to the Start/Finish line. They must return to the Start/Finish line before the next beep.
4
Repeat — Athletes wait at the Start/Finish line until the next beep, then sprint again. The beep intervals become progressively shorter as the test advances, requiring athletes to run faster to beat each beep.
5
Failure — An athlete is eliminated when she fails to reach the required line (Turnaround or Start/Finish) before the beep on two consecutive occasions. A single miss is a warning; a second consecutive miss ends her test.
6
Voluntary stop — An athlete may also stop when she can no longer continue. Her score is recorded at the last successfully completed shuttle.
How Scoring Works

The Yo-Yo test is organized into levels and stages. Each level contains multiple stages, and each stage consists of a set number of shuttles at increasing speed. The score is recorded as a number representing the total shuttles completed (e.g., Score 40 = 40 shuttles).

How to record
Write down the Level and Stage announced by the audio when the athlete stops — e.g., "Level 15, Stage 1"
Score conversion
Each completed stage adds to the total shuttle count. The audio announcer tracks this — record the numeric score displayed on the recording sheet.
ScoreApprox. VO₂maxFitness LevelContext for Women's Soccer
≤ 16~38 mL/kg/minBelow baselineSignificant work needed before preseason
17–24~40–41 mL/kg/minDevelopingMinimum survivable fitness for preseason
25–32~43–44 mL/kg/minAdequateCan complete preseason without injury risk
25–34~43–46 mL/kg/minTMU Target ✓Score 30 program target range — adequate DII standard
45–56~49–52 mL/kg/minStrongHigh-end DII / entry-level DI standard
57+~53+ mL/kg/minEliteNational team / top-level DI standard
Goalkeepers: A target score 4–6 points lower than field players is appropriate. A score of 24–28 is an equivalent functional standard for this program.
Post-Test Cool-Down (10 minutes)
1
Walk 3–4 minutes — immediately after stopping, walk briskly to keep blood moving. Do not sit or lie down right away.
2
Easy jog 3 minutes — once HR drops below 150 bpm, transition to a slow jog for 3 minutes.
3
Static stretching 3–4 minutes — quads, hamstrings, hip flexors, calves. Hold each 30–40 seconds. This is the only appropriate time for static stretching on test days.
Record scores immediately after each athlete stops — memory fades quickly in group testing. Note the Level and Stage number called by the audio, the athlete's name, and any observations (e.g., "missed Line 2 on rep 38, warning given").
Test Day Schedule — This Program
Week 1 — Baseline (May 11)
No target. Record starting fitness. Used to set individual improvement goals for each athlete.
Week 6 — Mid-Point (Jun 15)
Target ≥ 18. On-track benchmark for Score 30. Performed during deload week — legs should feel relatively fresh.
Week 11 — Final Simulation (Jul 20)
Target ≥ 30. The main pre-season benchmark. Official score to report to coaching staff.

Dynamic Warm-Up — Strength Sessions

Thomas More University Women's Soccer · Phases 1–3 · ~10 minutes

Overview

This warm-up prepares the body for loading. It raises core temperature, opens the hips and ankles, and activates the posterior chain before any bar touches a rack. Do not skip it — cold muscles under load is the most preventable cause of training injury.

Total time
~10 minutes
Phases used
Phase 1 + Phase 2 + Phase 3
Phase 4 (neural)
Skip — not needed before lifting
After warm-up
2–3 empty bar sets before adding load
Phase 1 — General Movement (2 min)
1
Easy jog — 60 seconds continuous at RPE 2–3. Around the field perimeter or back and forth on the court. This is temperature-raising only — not conditioning.
2
Side shuffle — 10 yards each direction × 2. Stay low, weight on balls of feet. Do not cross feet.
3
Backpedal — 10 yards × 2. Eyes up, hips low, short choppy steps.
Phase 2 — Hip & Ankle Mobility (3 min)

These movements target the three areas most restricted in athletes and most relevant to lifting injury risk: hips, ankles, and thoracic spine.

1
Leg swings front-to-back — 10 per leg. Hold a wall or cone. Swing through full range without forcing. Loosens hip flexors and hamstrings.
2
Leg swings lateral — 10 per leg. Cross body and open wide. Keep hips square — do not rotate the pelvis.
3
Hip circles — 10 per leg, both directions. Large slow circles. Forward then backward.
4
Ankle circles — 10 per ankle, both directions. Lift foot off ground and draw large circles. Prepares ankle for squat depth.
5
Deep squat hold — 30 seconds. Feet shoulder-width, bodyweight squat held at bottom. Use elbows to gently push knees outward. This is the single most important mobility piece before a squat session.
6
World's greatest stretch — 5 per side. Step into a lunge, place same-side hand inside front foot, rotate opposite arm to ceiling. Hold 2 seconds each rep. Hits hip flexor, thoracic spine, and hamstring simultaneously.
No static stretching before lifting. These are controlled dynamic movements — do not hold positions for longer than prescribed.
Phase 3 — Dynamic Activation (3 min)

Activates the glutes, posterior chain, and stabilizers before they are loaded. If these muscles are not firing before a squat or deadlift, other structures compensate and injury risk increases.

1
High knees — 20 yards. Drive knee to hip height, stay tall, arms pump actively. Controlled tempo — this is not a sprint.
2
Butt kicks — 20 yards. Heel to glute, stay on balls of feet, slight forward lean.
3
A-skip — 20 yards. Exaggerated march — knee drives to hip height with opposite arm swing. Foot snaps down actively. Key for hip flexor and glute activation.
4
Lateral lunge — 5 per side. Step wide, sit into the hip of the bent leg, keep opposite leg straight and toes up. Pause 1 second at bottom. Activates adductors and glutes.
5
Glute bridge — 10 reps on ground. Feet flat, drive hips to ceiling, squeeze glutes and hold 1 second at top. Do not skip this — it directly activates the glutes before any loaded hip-hinge or squat movement.
After Phase 3, perform 2–3 sets with an empty bar (or bodyweight) for the first exercise of the session before adding any load.

Dynamic Warm-Up — Conditioning / LT Run

Thomas More University Women's Soccer · Phases 1–3 · ~10 minutes

Overview

This warm-up prepares the cardiovascular and muscular systems for sustained aerobic or lactate threshold work. The goal is to progressively elevate heart rate to 65–70% HRmax before the session begins — starting a tempo or LT run cold forces the body to play catch-up and compromises the first several minutes of the effort.

Total time
~10 minutes
Phases used
Phase 1 + Phase 2 + Phase 3
Phase 4 (neural)
Skip — not needed before continuous running
Target HR at session start
65–70% HRmax — already elevated
Phase 1 — General Movement (2 min)
1
Easy jog — 90 seconds at RPE 2–3. Slightly longer than the strength warm-up because elevating HR for a run session requires more continuous movement. Should feel effortless.
2
Side shuffle — 10 yards each direction × 2. Stay low, weight forward, no crossing of feet.
3
Backpedal — 10 yards × 2. Eyes up, low hips, short choppy steps.
Phase 2 — Hip & Ankle Mobility (3 min)

Running places repetitive demand on the hip flexors, IT band, calves, and ankles. These movements address all four before the session begins.

1
Leg swings front-to-back — 10 per leg. Hold a wall or cone. Progressively increase range with each swing — don't force the first rep.
2
Leg swings lateral — 10 per leg. Cross body and open wide. Hips stay square.
3
Hip circles — 10 per leg, both directions. Large controlled circles, slow tempo.
4
Ankle circles — 10 per ankle, both directions. Also perform 10 calf raises slow + pause at top. Prepares the ankle and Achilles for the push-off phase of running.
5
Deep squat hold — 20 seconds. Feet shoulder-width, bodyweight squat held at bottom. Opens hips and ankles for full running stride.
6
World's greatest stretch — 5 per side. Lunge position — same-side hand inside front foot, opposite arm rotates to ceiling. 2-second hold per rep. Opens the hip flexor that gets compressed from extended aerobic running.
No static stretching before running. Save all static holds (30+ seconds) for the cool-down after the session.
Phase 3 — Dynamic Activation (3 min)

These drills elevate HR closer to training zone, activate running muscles, and establish the movement patterns that will be used during the session.

1
High knees — 20 yards × 2. Drive knee to hip height, arms pump. Controlled tempo — focus on hip drive, not speed.
2
Butt kicks — 20 yards × 2. Heel to glute, stay on balls of feet, slight forward lean. Activates hamstrings in the pull phase of the running stride.
3
A-skip — 20 yards. Exaggerated march — knee drives to hip height, foot snaps down actively. The best single movement for reinforcing correct running mechanics before a tempo or LT session.
4
B-skip — 20 yards. A-skip with full leg extension at the top of the knee drive. Slower tempo than A-skip. Activates hip flexors and extensors through full range.
5
Lateral lunge — 5 per side. Step wide, sit into bent hip, opposite leg straight. Pause 1 second. Activates adductors that stabilize the pelvis during sustained running.
6
Glute bridge — 10 reps on ground. Drive hips to ceiling, squeeze and hold 1 second at top. Glutes are the primary engine of running — they must be firing before the session begins.
Begin the conditioning session within 2 minutes of finishing Phase 3 — HR will already be elevated and the body is primed. Waiting longer allows HR to drop and negates the preparation.

Dynamic Warm-Up — Speed & Agility Sessions

Thomas More University Women's Soccer · All 4 Phases · ~12 minutes

Overview

Speed and agility sessions demand the most complete preparation of any session type. The nervous system must be fully primed before any maximal sprint effort — an athlete who sprints at max speed before Phase 4 neural activation is at significantly higher hamstring and Achilles injury risk. All four phases are required. Do not abbreviate.

Total time
~12 minutes
Phases used
All 4 — General, Mobility, Activation, Neural
Phase 4 (neural)
Required — do not skip on sprint days
First sprint effort
No more than 70% until after Phase 4 strides
Phase 1 — General Movement (2 min)
1
Easy jog — 60 seconds at RPE 2–3. Temperature-raising only.
2
Side shuffle — 10 yards each direction × 2. Stay low, weight on balls of feet. No crossing feet.
3
Backpedal — 10 yards × 2. Eyes up, hips low, short choppy steps.
Phase 2 — Hip & Ankle Mobility (3 min)
1
Leg swings front-to-back — 10 per leg. Hold wall for balance. Progressively increase range each swing.
2
Leg swings lateral — 10 per leg. Cross body and open wide. Hips stay square throughout.
3
Hip circles — 10 per leg, both directions. Slow and large. Opens the hip joint before lateral cutting demands.
4
Ankle circles + calf raises — 10 ankle circles per ankle, then 10 slow calf raises with a 2-second hold at the top. Achilles prep is critical before sprint and cutting work.
5
Deep squat hold — 20 seconds. Hips open, knees pushed out with elbows. Frees the hips for full sprint stride extension.
6
World's greatest stretch — 5 per side. Lunge position, same-side hand inside foot, rotate opposite arm to ceiling. 2-second hold. Mandatory before any COD work — hip flexor tightness is a primary limiter of cut quality.
Phase 3 — Dynamic Activation (3 min)
1
High knees — 20 yards × 2. Drive knee to hip height, active arm pump. Controlled tempo.
2
Butt kicks — 20 yards × 2. Heel to glute, balls of feet, forward lean.
3
A-skip — 20 yards. Knee drives to hip, foot snaps down actively. Best single movement for sprint mechanics prep.
4
B-skip — 20 yards. A-skip with full leg extension at top of knee drive. Slower tempo.
5
Lateral lunge — 5 per side. Step wide, sit into bent hip, pause 1 second.
6
Glute bridge — 10 reps. Hips to ceiling, squeeze and hold 1 second at top.
Phase 4 — Neural Activation (4 min) ★ Required

This phase is unique to speed and agility days. It primes the fast-twitch nervous system for maximal output. Without it, the first sprint effort of the session produces significantly less power and dramatically higher injury risk.

1
Power skip — 20 yards × 2. Maximum height each skip — drive knee and opposite arm explosively. Full triple extension off the ground foot.
2
Bounding — 20 yards × 2. Exaggerated long strides, maximum extension each step. Focus on ground contact time — make it short and explosive.
3
Acceleration strides — 3 × 20 yards progressing from 70% → 80% → 90%. Walk back between each. The third stride should feel fast, controlled, and smooth — not max effort. This is the final neural primer before full sprint work begins.
The first true sprint rep of the session should begin within 90 seconds of completing the final stride. HR is elevated and the nervous system is primed — any longer and the effect dissipates.

Dynamic Warm-Up — HIIT / High Intensity Sessions

Thomas More University Women's Soccer · All 4 Phases · ~12 minutes

Overview

HIIT and Yo-Yo prep sessions push athletes to 90–95% HRmax from the very first interval. This makes the warm-up more important, not less — the cardiovascular system needs to be pre-elevated so the body can reach target intensity on rep 1 rather than wasting the first two intervals climbing into the zone. All four phases are required.

Total time
~12 minutes
Phases used
All 4 — General, Mobility, Activation, Neural
Target HR before rep 1
70–75% HRmax — already working
Phase 4 here
2–3 build-up reps at 60–70% intensity
Phase 1 — General Movement (2 min)
1
Moderate jog — 90 seconds at RPE 3–4. Slightly higher tempo than other warm-ups — you want HR at 55–60% before Phase 2 begins.
2
Side shuffle — 10 yards each direction × 2. Stay low, weight on balls of feet.
3
Backpedal — 10 yards × 2. Eyes up, hips low.
Phase 2 — Hip & Ankle Mobility (2.5 min)

Slightly abbreviated vs other sessions — the focus here is keeping HR climbing, not cooling down with extended holds.

1
Leg swings front-to-back — 8 per leg. Continuous flow, do not pause between legs.
2
Leg swings lateral — 8 per leg. Quick transitions, hips square.
3
Hip circles — 8 per leg. Keep moving — do not stop between sides.
4
Deep squat hold — 15 seconds. Quick hold only — enough to open hips without dropping HR.
5
World's greatest stretch — 4 per side. 1-second hold per rep, moving rhythm — not static.
Keep moving through Phase 2. The goal is mobility while maintaining HR — short transitions, no standing rest.
Phase 3 — Dynamic Activation (3 min)
1
High knees — 20 yards × 2. Elevated tempo vs other sessions — drive hard, push HR toward 65%.
2
Butt kicks — 20 yards × 2. Active and snappy.
3
A-skip — 20 yards. Crisp knee drive, active foot snap.
4
Lateral lunge — 4 per side. Controlled but brief — keep momentum.
5
Glute bridge — 10 reps, fast tempo. 1 second up, 1 second down. Gets glutes firing and keeps HR elevated.
Phase 4 — Build-Up Reps (2.5 min) ★ Required

For HIIT sessions, Phase 4 is not sprint drills — it is 2–3 build-up intervals at sub-maximal intensity on the same movement pattern as the session (running, shuttle). This primes the aerobic and anaerobic systems specifically for what is about to be asked of them.

1
Build-up rep 1 — 1 minute at 60% HRmax effort. Same movement as the session (e.g., if doing shuttle intervals, run a shuttle at easy pace).
2
Build-up rep 2 — 45 seconds at 70–75% HRmax. Slightly harder — just beginning to feel it.
3
30-second rest — walk or stand. Let HR settle to ~70% before the first true interval begins.
HR should be at 70–75% when the first real interval starts. If HR is below 65%, add a third build-up rep. If above 80%, extend the rest by 30 seconds before starting.

Dynamic Warm-Up — Test Day (Yo-Yo)

Thomas More University Women's Soccer · All 4 Phases + Practice Shuttles · ~10 minutes

Overview

The Yo-Yo test requires both aerobic and neuromuscular preparation — it starts at a moderate pace but accelerates rapidly and includes repeated change of direction. A poor warm-up will artificially suppress scores in the early stages by 3–5 points as the body plays catch-up. All four phases plus 2–3 practice shuttles are required before the audio starts.

Total time
~10 minutes
Phases used
All 4 + practice shuttles
Practice shuttles
2–3 reps at 50% — feel the beep timing
Start test when
HR ~65–70% · legs feel loose and reactive
Phase 1 — General Movement (2 min)
1
Easy jog — 90 seconds at RPE 3. Elevate HR to ~55%. Use the actual test course if possible — get familiar with the distance.
2
Side shuffle — 10 yards each direction × 2. Wakes up the hip abductors used during turnarounds.
3
Backpedal — 10 yards × 2. Short and quick.
Phase 2 — Hip & Ankle Mobility (2 min)
1
Leg swings front-to-back — 8 per leg. Keep continuous flow.
2
Leg swings lateral — 8 per leg. Open and cross. Critical for the turnaround plant-and-drive mechanic.
3
Hip circles — 8 per leg.
4
Ankle circles + calf raises — 8 per ankle, then 10 calf raises. The turnaround involves a hard plant — Achilles prep is important.
5
World's greatest stretch — 4 per side. Opens hip flexors before they're asked to work hard at the turnaround.
Phase 3 — Dynamic Activation (2 min)
1
High knees — 20 yards × 2. Brisk, rhythmic. Should feel like you're working slightly.
2
Butt kicks — 20 yards × 2.
3
A-skip — 20 yards. Active and snappy — prime the running mechanics.
4
Glute bridge — 10 reps. Squeeze and hold 1 second at top. Activates glutes before the first shuttle.
Phase 4 — Practice Shuttles (2 min) ★ Do Not Skip

Practice shuttles are unique to test day. They let athletes experience the beep timing and turnaround at sub-maximal intensity so there are no surprises when the test begins. They also complete the warm-up and get HR to the ideal starting range.

1
Power skip — 20 yards × 1. Quick neural primer.
2
Acceleration strides — 2 × 20 yards at 70% and 80%. Feel the turnaround — plant hard, drive back.
3
Practice shuttles — 2–3 full Yo-Yo reps at 50% effort with the audio (or manually timed at the correct interval). Confirm understanding of the turnaround and start/finish line. Do not sprint during practice reps.
Start the official test within 90 seconds of the final practice shuttle. HR should be ~65–70% and legs should feel loose and reactive. If athletes feel flat or heavy, add one more 20-yard stride at 85% before starting.

Dynamic Warm-Up — Deload Sessions

Thomas More University Women's Soccer · Phases 1–2 Only · ~8 minutes

Overview

Deload sessions are intentionally low-intensity. The warm-up reflects this — the goal is gentle movement and mobility only. Phase 3 (activation) and Phase 4 (neural) are skipped entirely. Do not attempt to compensate for a deload week by intensifying the warm-up. The reduced load is deliberate and necessary for adaptation.

Total time
~8 minutes
Phases used
Phase 1 + Phase 2 only
HR ceiling
Stay below 120 bpm throughout warm-up
Phases 3 & 4
Skip entirely — no activation, no neural work
Phase 1 — General Movement (3 min)

Longer and gentler than other sessions. The purpose is blood flow and tissue warmth — not cardiovascular elevation.

1
Easy walk — 60 seconds. Normal walking pace. This is a deload — begin gently.
2
Easy jog — 60 seconds at RPE 2. Barely above walking pace. HR should stay below 110 bpm.
3
Side shuffle — 10 yards each direction × 1. Gentle, controlled. No bouncing.
4
Arm circles — 10 forward, 10 backward, both arms simultaneously. Opens the shoulders and thoracic spine.
Phase 2 — Mobility Focus (5 min)

This is the most thorough mobility work of any warm-up type — deload weeks are the best opportunity for quality movement work because there is no intensity to compromise. Take your time with each movement.

1
Leg swings front-to-back — 12 per leg. Slow, controlled, through full range. No forcing — let the leg swing loose.
2
Leg swings lateral — 12 per leg. Open and cross. Slow rhythm.
3
Hip circles — 12 per leg, both directions. Largest range of motion possible. This is the primary mobility focus of deload week.
4
Ankle circles — 12 per ankle, both directions.
5
Deep squat hold — 45 seconds. Longer hold than other sessions — use this time to breathe and let the hips open naturally. Push knees out gently with elbows.
6
World's greatest stretch — 6 per side. Slow, deliberate, 3-second hold per rep. The longer hold is acceptable on deload days — the tissue is not about to be placed under load.
7
Thoracic rotation — 8 per side. Seated or kneeling, hands behind head, rotate slowly to each side. Deload week is ideal for addressing thoracic restriction that builds up during heavy training weeks.
8
90/90 hip stretch — 45 seconds per side. Sit on ground, front leg at 90° and back leg at 90°. Sit tall, gently lean toward front shin. One of the best hip capsule openers available — use the extra deload time to work on it.
Deload week reminder: The temptation to add extra work during a deload is common and counterproductive. The adaptation from Weeks 1–2, 4–5, 7–8, and 10–11 happens during the deload — not during the heavy weeks. Protect this time.