What is the Yo-Yo Test?
The Yo-Yo Intermittent Recovery Test is a standardised fitness assessment used by cricket boards worldwide. Players run back and forth between two markers placed 20 metres apart, keeping pace with audio beeps that get progressively faster. Between each pair of shuttles, there is a brief 10-second active recovery period.
The test measures a player's ability to repeatedly perform high-intensity exercise — exactly the kind of effort required during a cricket match where sprinting between wickets, chasing balls in the outfield, and bowling fast spells all demand aerobic and anaerobic fitness.
How is the Yo-Yo Test Scored?
Scores are recorded as level.shuttle (e.g. 16.1 means level 16, shuttle 1). The test ends when a player fails to reach the 20-metre marker before the beep on two occasions. Higher levels correspond to faster running speeds and greater total distance covered.
BCCI Minimum Requirements
- Men's national team: 16.1 (mandatory since 2018)
- Women's national team: 13.5
- State/domestic teams: Typically 16.1+ (varies by state association)
- IPL franchises: Most require 16.1; some reportedly set thresholds at 17.0+
The BCCI made the Yo-Yo test mandatory in 2018 under the Virat Kohli/Ravi Shastri regime, leading to several high-profile players being dropped for failing to meet the benchmark. This marked a major cultural shift toward prioritising fitness in Indian cricket.
Yo-Yo Score Benchmark Checker
Enter your Yo-Yo test score to see how it compares to BCCI standards.
Yo-Yo Test Score Table
The table below shows levels 15 through 21 of the Yo-Yo test, which cover the range most relevant to cricketers. The BCCI pass mark of 16.1 is highlighted.
| Level | Shuttles | Cumulative Distance (m) | Approx. Speed |
|---|---|---|---|
| 15.1 | 2 | 280 | ~12.5 km/h |
| 15.2 | 4 | 320 | ~12.5 km/h |
| 15.3 | 6 | 360 | ~12.5 km/h |
| 16.1(BCCI Pass) | 2 | 400 | ~13.0 km/h |
| 16.2 | 4 | 440 | ~13.0 km/h |
| 16.3 | 6 | 480 | ~13.0 km/h |
| 16.4 | 8 | 520 | ~13.0 km/h |
| 17.1 | 2 | 560 | ~13.5 km/h |
| 17.2 | 4 | 600 | ~13.5 km/h |
| 17.3 | 6 | 640 | ~13.5 km/h |
| 17.4 | 8 | 680 | ~13.5 km/h |
| 18.1 | 2 | 720 | ~14.0 km/h |
| 18.2 | 4 | 760 | ~14.0 km/h |
| 18.3 | 6 | 800 | ~14.0 km/h |
| 19.1 | 2 | 840 | ~14.5 km/h |
| 19.2 | 4 | 880 | ~14.5 km/h |
| 20.1 | 2 | 920 | ~15.0 km/h |
| 20.2 | 4 | 960 | ~15.0 km/h |
| 21.1 | 2 | 1000 | ~15.5 km/h |
Famous Players' Yo-Yo Scores
These are reported or publicly known Yo-Yo test scores of Indian cricketers. Exact scores are often not officially published, so many figures come from reliable media reports.
| Player | Score | Status | Note |
|---|---|---|---|
| Virat Kohli | 17.2 | Elite | Reported best score |
| MS Dhoni | 17.1 | Elite | Reported best score |
| Ravindra Jadeja | 17.1 | Elite | Known for exceptional fitness |
| Hardik Pandya | 17.0+ | Elite | Maintained post-injury comeback |
| KL Rahul | 16.5+ | Pass | Reported |
| Yuvraj Singh | 16.0 | Failed | Failed in 2018, dropped from team |
| Suresh Raina | 15.8 | Failed | Initially failed, later cleared |
| Ambati Rayudu | 15.5 | Failed | Retired from international cricket |
Cricket Workout Plans
Below are three structured workout plans designed for different fitness levels. Each plan includes cricket-specific drills alongside general strength and conditioning. Always consult a qualified trainer before beginning a new exercise programme.
Beginner Plan (4 Weeks)
3 days/week| Day | Exercise | Sets x Reps | Notes |
|---|---|---|---|
| Monday | Easy jog + dynamic stretching | 1 x 20 min | Build base endurance |
| Tuesday | Cricket batting drills in nets | 45 min | Focus on footwork |
| Wednesday | Rest / light walk | - | Recovery day |
| Thursday | Shuttle runs (20m) + bodyweight squats | 8 x 20m / 3 x 15 | Yo-Yo test simulation |
| Friday | Bowling practice + catching drills | 45 min | Skill + cardio |
| Saturday | 2 km run + core circuit (plank, sit-ups) | 1 run / 3 x 12 each | Timed run — track progress |
| Sunday | Rest | - | Full rest |
Goal: Build a running base, develop movement patterns, and reach a Yo-Yo score of ~15.0. Focus on consistency rather than intensity.
Intermediate Plan (8 Weeks)
5 days/week| Day | Exercise | Sets x Reps | Notes |
|---|---|---|---|
| Monday | Interval run (400m x 6) + agility ladder | 6 x 400m / 3 sets | Rest 90s between 400m |
| Tuesday | Upper body strength (push-ups, pull-ups, rows) | 4 x 12 each | Add resistance bands |
| Wednesday | Yo-Yo test simulation (full 20m shuttles) | 2 full attempts | Track level reached |
| Thursday | Cricket nets: batting + bowling | 60 min | Match intensity |
| Friday | Lower body (squats, lunges, box jumps) | 4 x 10 each | Explosive power focus |
| Saturday | 5 km run + fielding drills | 1 run / 30 min | Endurance + skills |
| Sunday | Active recovery: yoga / light swim | 30-40 min | Mobility work |
Goal: Pass the BCCI Yo-Yo test (16.1+), improve agility and cricket-specific speed, and build functional strength for batting and bowling.
Advanced / IPL-Level Plan
6 days/week| Day | Exercise | Sets x Reps | Notes |
|---|---|---|---|
| Monday | Sprint intervals (100m x 10) + plyometrics | 10 x 100m / 3 x 8 | Walk-back recovery |
| Tuesday | Heavy compound lifts (deadlifts, bench, squats) | 5 x 5 | Strength phase |
| Wednesday | Yo-Yo test drill + agility + reaction work | Full protocol | Target 17.0+ |
| Thursday | Cricket match simulation (batting, bowling, fielding) | 90 min | Game scenario drills |
| Friday | Olympic lifts (power clean, snatch) + core | 4 x 5 / 3 x 20 | Explosive power |
| Saturday | 8 km tempo run + medicine ball throws | 1 run / 3 x 10 | Maintain aerobic base |
| Sunday | Recovery: ice bath, foam rolling, physiotherapy | - | Critical for IPL load |
Goal: Reach elite Yo-Yo scores (17.0+), develop explosive power for fast bowling and power hitting, and maintain peak fitness across a gruelling IPL season. Recovery protocols are critical at this level.
Cricket Diet Plan
Nutrition is as important as training for cricket fitness. Here are recommended diet structures for different types of days.
Match Day Diet
| Meal | Recommended Foods |
|---|---|
| Breakfast (3h before) | Oats with banana, honey & almonds; boiled eggs; fruit juice |
| Pre-match snack | Energy bar, banana, or dates with peanut butter |
| During match | Electrolyte drinks, glucose water, small fruit pieces between sessions |
| Lunch (innings break) | Light: grilled chicken/paneer wrap, salad, curd rice |
| Post-match | Protein shake, dal-rice, grilled fish/chicken, vegetables |
Training Day Diet
| Meal | Recommended Foods |
|---|---|
| Breakfast | Poha/upma with vegetables, 2-3 eggs, milk or lassi |
| Mid-morning | Fruit bowl (papaya, apple, pomegranate) + handful of nuts |
| Lunch | Roti, dal, grilled chicken/paneer, salad, curd |
| Pre-training | Banana + peanut butter toast; 500ml water |
| Post-training | Whey protein shake or chana chaat; coconut water |
| Dinner | Rice, sambhar, grilled fish/tofu, steamed vegetables |
Rest Day Diet
| Meal | Recommended Foods |
|---|---|
| Breakfast | Idli/dosa with chutney, 2 eggs, green tea |
| Mid-morning | Greek yoghurt with berries and chia seeds |
| Lunch | Light dal-rice, grilled chicken/paneer, green salad |
| Snack | Mixed nuts, protein bar, or sprouts chaat |
| Dinner | Soup, roti, grilled vegetables, curd — lighter portions for recovery |
Hydration Guidelines
- Daily intake: 3–4 litres of water (more in hot/humid conditions)
- During training: 200–300ml every 15–20 minutes
- Match days: Electrolyte drinks between overs/sessions; avoid plain water in excess
- Recovery: Coconut water or ORS solution post-exercise to replenish salts
- Avoid: Sugary sodas, excessive caffeine, and energy drinks close to sleep
Cricket Fitness FAQ
What is the Yo-Yo test in cricket?
The Yo-Yo test is a 20-metre shuttle run fitness test used by cricket boards like the BCCI to assess aerobic endurance. Players run between two markers 20 metres apart at increasing speeds dictated by audio beeps. The test ends when a player fails to reach the marker before the beep twice.
What is the BCCI minimum Yo-Yo test score?
The BCCI requires a minimum Yo-Yo test score of 16.1 for men and 13.5 for women to be eligible for national team selection. Some IPL franchises set even higher thresholds for their squads.
Can you fail the Yo-Yo test and still play cricket professionally?
If you fail the BCCI Yo-Yo test, you will not be selected for the Indian national team until you pass. However, you can still play in domestic leagues and franchise cricket, though many IPL teams also mandate fitness tests.
How long does it take to prepare for the Yo-Yo test?
Most cricketers can reach the BCCI minimum of 16.1 within 4-8 weeks of dedicated fitness training that includes interval running, shuttle drills, and endurance work. Starting from a low base may require 12+ weeks.
What diet should a cricketer follow during training?
Cricketers should focus on a high-carb, moderate-protein diet during training days for sustained energy. Key foods include rice, roti, dal, chicken or paneer, fruits, and plenty of water. Match days need lighter, easily digestible meals, while rest days focus on protein for recovery.
Do IPL teams have their own fitness tests?
Yes, most IPL teams conduct their own pre-season fitness assessments including the Yo-Yo test, 2 km time trial, skin-fold measurements, and sport-specific agility drills. Some teams reportedly require scores above 17.0.