The test involves
continuous running between two lines 20m apart in time to recorded
beeps. The time between recorded beeps decrease each minute (level).
There are several versions of the test, but one commonly used version
has an initial running velocity of 8.5 km/hr, which increases by 0.5
km/hr each minute.
First of all to
undertake the beep test you need the following:
A flat, non
slippery surface at least 20 meters in length
30 meter tape
measure
Marking cones
Pre-recorded
audio tape or CD (Download the Beep Test)
Tape recorder,
CD Player or Laptop
Recording sheets
Assistant
How to conduct the
test:
Measure out a 20
metres section and mark each end with a marker cone
The athlete
carries out a warm up program of jogging and stretching exercises
The test is
conducted
The athlete
must place one foot on or beyond the 20m marker at the end of each
shuttle
If the athlete
arrives at the end of a shuttle before the beep, the athlete must
wait for the bleep and then resume running
The athlete
keeps running for as long as possible until he/she can longer keep
up with the speed set by the tape at which point they should
voluntarily withdraw.
If the athlete
fails to reach the end of the shuttle before the beep they should be
allowed 2 or 3 further shuttles to attempt to regain the required
pace before being withdrawn
Record the level
and number of shuttles completed at that level by the athlete
At the end of
the test the athletes conduct a warm down program, including
stretching exercises
For who is the
test targeted?
The test is
targeted towards stop-start sports such as football, rugby, hockey,
Aussie rules, Tennis etc. but it is not very effective with running and
cycling.
Facts
English Football star
David Beckham and American Cycling Legend, Lance Armstrong are two of the
very few people who can complete the beep test.
At lower speeds/ levels,
athletes might be laughing or complaining about the ease of the test. However,
things get quiet tough at about Speed 9, and by Speed 11 to 13, people are
dropping out.
Quote
"When a team gets told it
is doing the beep test it usually strikes fear into everyone - even at
international level"
James Kirtely - Cricketer