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How do I conduct a Beep Test?

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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before the beep they should be allowed 2 or 3 further shuttles to attempt to regain the required pace before being withdrawn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

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