The beep test is a well-known and physically demanding cardiovascular workout that is widely used in various sports, including tennis, basketball, athletics, and soccer. In this comprehensive guide, we will explore the role of the beep test in soccer, explain what it is, how it is used to enhance the performance of elite soccer players, and offer practical guidance for completing the test during a training session. If you’re a soccer coach or a player looking to improve your fitness and stamina, this article is for you.
What Is the Beep Test?
The beep test, also known as the “20 metre shuttle run test,” the Multi Stage Fitness Test (MSFT), or the “yo-yo test,” is a maximal running aerobic fitness test. It was first developed in the 1970s by Professor Luc A. Leger at the University of Montreal. The test is designed to determine a person’s aerobic capacity, measured as VO2max. Participants run back and forth between two points positioned 20 meters apart, following the pace dictated by pre-set audio beeps. As the test progresses, the frequency of the beeps increases, challenging participants to run faster.
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Beep Test Scoring
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The beep test consists of 21 levels, each with a set number of stages. The test starts with Level 1, which has 7 stages, and progresses to Level 21, with 16 stages. Participants must run back and forth between the two endpoints within each stage. The test gets progressively tougher as the speed of the beeps increases. The objective is to remain in the test until the participant is unable to reach the end line in two consecutive beeps or voluntarily stops participating.
Is the Beep Test Used in Soccer?
While the beep test is commonly used in amateur soccer training, it is also employed in professional soccer. Notably, English manager Sean Dyche defended the use of the beep test in his training sessions with Everton. He emphasized that it is a measure of fitness and helps gauge how a player’s body performs. Other top-flight environments, such as Manchester United in the 1990s and 2000s, have also incorporated the beep test to improve players’ stamina and endurance.
What Would a Premier League Player Expect to Get?
Premier League players are known for their exceptional fitness levels. A score of 13.09 (reaching the 9th stage of the 13th level) is considered the world standard for soccer players. Any score above 15 is considered excellent. Some notable players who have achieved impressive scores on the beep test include David Beckham, Ryan Giggs, Dwight Yorke, Brett Emerton, and Lee Gong Dook.
How to Run the Beep Test
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If you’re a coach looking to incorporate the beep test into your training sessions or a player aiming to improve your stamina, follow these steps:
- Set up an area for the test by marking two endpoints spaced 20 meters apart.
- Ensure participants are lined up at the same end point.
- Play the beep test audio recording.
- Let the test begin!
Remember, while the beep test can be challenging, it is a valuable tool for improving fitness and performance in soccer.
FAQs
Q: How can I implement the beep test into my training sessions?
A: To incorporate the beep test into your sessions, you will need an audio file of the test, a device to play the audio, markers for the endpoints, and a flat, safe 20-meter area. Follow the step-by-step guide provided in this article for detailed instructions.
Q: What is considered a good score on the beep test?
A: In soccer, a score above 15 on the beep test is generally considered excellent. Premier League players typically aim for scores in this range to demonstrate their exceptional fitness levels.
Q: Is the beep test used by professional soccer teams?
A: Yes, the beep test is used by professional soccer teams to assess and improve players’ fitness levels. It is considered a valuable tool in conditioning programs.
Summary
The beep test is a physically demanding cardiovascular workout that is widely used in soccer and other sports. It helps measure aerobic capacity and improve players’ performance. Premier League players strive for scores above 15 on the beep test, with scores around 13.09 considered the world standard. The test is implemented in both amateur and professional soccer training sessions. If you’re a coach or player looking to boost fitness levels and endurance, consider incorporating the beep test into your routine.
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