Instead, if players sprint the laps and use the free time to recover, then they will use a lot more energy in the sprint than if they pace themselves. Another huge benefit of the test is psychological, as it is not a case of sending players running around a park or up some sand dunes!
Instead, they are running 20 metre shuttles back and forth so the distance between the cones is less daunting. Also, in the later levels, it takes a lot of mental strength to not give up, especially when you see others give up around you. Mentally you are thinking that you are not last, so it is fine to give up. In the test, the strength required to keep going is considerable.
Another benefit is that the test will give an indication of aerobic fitness via recording VO 2. As mentioned at the start of this post, footballers need to have a high level of VO 2 as this is a good indication of stamina. There are several calculators available online where you can enter your age and Bleep Test score, these will give your VO 2 max. As with everything, preparation is key. Failing to do a warmup before the Bleep Test is not advised.
Instead, just spend 5 to 10 minutes jogging and stretching so your muscles respond better to the stress the Bleep Test will put them under. Sprinting the first few levels will result in you exhausting your body and pain setting in quickly. Instead, jog them at a steady pace so you are ready to increase this pace as you get to the higher levels. Turns are also massively important in the Bleep Test. You do not want to turn in an inefficient manner, wasting precious seconds and energy. Share on pinterest Pinterest.
Download our free guide: 3 Tips to boost your beep test score Who uses the Beep Test? The Rules of the Beep Test The rules are pretty straight forward, you run between two ends that are 20 metres apart. Other details: There are a total of 21 levels The first level starts at a speed of 8. Kind regards,. Russell Kempster. About the Author. Russ spent 12 years as a police officer with Victoria Police.
Have no idea what the hell a beep test is or why you should care? Keep reading. Since the 80s, the beep test has served as a multidimensional fitness test —used in the UK, Australia, and U.
Think of it as an anti-metronome. Rather than keeping steady, consistent measure, the device increases its pace as time passes. As you go through the stages and start accumulating reps and distance achieved, the beeps between begin to quicken and the test becomes increasingly difficult.
Your pace is easy in the beginning. It is important to note that whenever fitness testing is performed, it must be done so in a consistent environment i. If the environment is not consistent, the reliability of repeated tests at later dates can be substantially hindered and result in worthless data.
Figure 1 displays the configuration for the Multistage Fitness test, this must be adhered to if accurate and reliable data is desired. The test is comprised of 23 levels, each level lasts approximately 1-minute. The starting speed is 8. As the individual progresses through the levels, the speed between the beeps decreases giving the individual less time to complete each shuttle, thus increasing the intensity. A single beep indicates the end of each shuttle, whilst three simultaneous beeps indicates the start of the next level.
Scores can be presented in three ways: 1 V0 2 max; 2 total distance metres ; 3 or level achieved. Though the multistage fitness test was originally developed as a practical method for predicting maximum oxygen uptake V02max , it has been subject to much scrutiny in recent years regarding its ability to accurately predict V02max. The mathematical formulas below demonstrate how to predict the V0 2 max using the original calculations by Leger and colleagues 3.
Total distance is perhaps the simplest, most common, and the most reliable method of reporting multistage fitness test performance. For example, if an athlete performs 30 shuttles, this number can then be multiplied by 20 to calculate their total distance e.
This even applies if the individual is less than halfway to the end shuttle-line before the next beep sounds i. When conducting the test there are several factors that need to be taking into consideration before you begin — some being:. It is critical that the coach understands the test is both valid and reliable before they include it within their testing battery.
Though the multistage fitness test has previously been reported to be a valid and reliable test for predicting V0 2 max in children, adolescents 3, 4, 5, 6, 7, 8 , and adults 3, 2, 9 , recent research has criticised the previous methods used to calculate these findings 1. In the study conducted by Cooper and associates 1 , the authors explain that all the previous research used correlation statistics instead of agreement statistics. In these circumstances, when measuring both test repeatability and test validity, agreement statistics should be used 10, The results of their investigation concluded that whilst the multistage fitness test possesses sufficient repeatability, it is not a valid predictor of V0 2 max.
Consequently, according to the latest research, the multistage fitness test is not a valid predictor of V0 2 max.
Whilst the test itself is sufficiently reliable when performed correctly, it is however subject to several weaknesses. Some coaches believe that reading one article will make them an expert on Performance Testing. Performance Testing entails many, many topics. To make you an expert coach and make your life as easy as possible, we highly suggest you now check out this article on The Yo-Yo Intermittent Recovery Test Level 1. All information provided in this article is for informational and educational purposes only.
We do not accept any responsibility for the administration or provision of any testing conducted, whether that results in any positive or negative consequences. As an example, we do not take any responsibility for any injury or illness caused during any test administration.
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