Your turns at the line will play a huge part in how well you will perform at the beep test. Stamina really is everything here! Fast Turning You will spare energy and will be able to run longer. My advice to you is to take it easy and spend few seconds on the line and wait for next beep. The first 10 levels of test are just a warm up and you will barely get tired.īut, the real test starts after the level 10. You will have no problems with maintaining your speed and keep up with other teammates. The first 10 levels of the test will be pretty easy. It is also important to stretch proper to make your muscles soft and also to avoid injuries. By warming up you will tell you body to get prepared for physical activity. Warm up at least 10 minutes before the start of test. Here are some basic tips of how you can gain better result on your test: Be Sure to Warm Up properly
You need also to prepare your body for this exercise. Performing well on a beep test is not just about running. The test provide a very good spread in results, which gives you a hint of which soccer fitness level you are currently at. The highest reached level before failing to keep up the running is noted as your overall score. The speed increases by 0.3 miles/h per completed level.Įach new level is generally signaled by three fast beeps. You will approximately need a speed of of 5 miles/h to perform well. The test is usually separated into twenty three levels.Įvery level generally lasts for 60 seconds. This will of course force you to increase your overall speed and you will get more tired.
It is generally preformed by using a pre-recorded CD or tape that plays beeps between every completed interval.Īs the longer test proceeds the beeps between each performed interval will start to beep faster and faster.
The test is usually performed by running between two cones which are generally 22 yards apart. This test is great for monitoring your overall running abilities and that is why it is so popular in the world of soccer.Ī beep test is about running, running and running again. The beep test is used to estimate your maximum VO2 Max uptake (aka oxygen uptake). Beep Test is Feared By Every Soccer Player
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