The Beep Test...



  • [quote name='Kirwan']
    Well that ties in nicely with your fatbusting. Easier to exercise if you have a goal in mind.
    [/quote]

    Yeah, it kind of slowly dawned on me that actually the hated fitness night was something of a good resource that I can make use of...

    I guess I could do worse by way of preparation by doing some interval work between the 22 and goal-line at the local park? It's a kids field, so actually the 22 is only about 12 metres from the goal-line which suits MvJ fine 🙂 Then just build it up slowly increasing the pace? It ain't rocket science after all.

    I see the IRB has set a standard of 12.5 as a minimum for the beep test for international referees. I don't know what that means but it sounds impressiveÂ



  • Here's a wee bit of useless information.....apparently Anthony Mundine could complete the beep test (level 21?) prior to commencing his training session during his league days.
    Could be BS but it sure sounds impressive.
    AFL midfielders commonly score around the 16-17 mark apparently.



  • MvJ,

    Best prep would involve a long cardio session (for endurance) such as a 40min run at slowish pace (better to run than cycle/row etc). Alternate with shuttles (which is essentially what the beep test replicates) where you basically go as fast as you can for as long as you can. Set the cones at 20m intervals and get stuck in mate...

    Poor man's option (Dang cones are expensive :tickedoff:) head down to a footy field and use the 22/goal line. Count your reps so you have a target to beat next time...

    Mundine got 21 on the beep test!!!? thats bloody freakish (I googled and found the info though... however it was on a forum discussion....)

    here's a link to some info on the beep test (how to set up, speeds, etc)

    [url="http://www.topendsports.com/testing/tests/20mshuttle.htm"]http://www.topendsports.com/testing/tes ... huttle.htm[/url]



  • From that link Miller;

    [quote]MAXIMIZING YOUR SCORE

    The beep test is a test of fitness, and is used as a measure of your aerobic capacity. It is not something that you would normally train for, as you would usually be doing the training for your specific sport and using the test to determine if you have reached your training goals.

    However, the test is also commonly used as an important selection criteria for some sporting teams or jobs. Therefore many people need to train specifically for the test in order to reach a desired score.

    Ideally, the test should be a true representation of your aerobic fitness. However, due to the nature of the test, there may be inaccuracies and you may not be reaching the level you have the potential to. I see that there are three main areas that can be addressed to maximize your beep test score: mental toughness, pacing strategies and physical conditioning. Depending on what level you are at, one or more of these can be used to help you achieve your potential in this test.
    Do Physical Training

    If you really want to significantly improve your beep test score, you need to do some aerobic type training. You cannot avoid it, you will have to do some hard work. This would include some long slow running with some interval training.
    Prepare Well

    You should be physically ready to perform the test. Make sure you hydrate well before hand (see pre-exercise hydration). You should also feel comfortable, by wearing loose clothing and by having firm fitting footwear with a good grip.
    Be Mentally Tough

    The beep test can be a mentally tough test for some, and some good improvements can often be made, without any change in your base fitness, by a more positive state of mind. Pushing trough the pain barrier may help you reach a higher level.
    Use Sound Technique

    Using an efficient turning technique you will minimize any excess energy wasted during the turning phase. As you come in to the turn, time it so that only one foot just touches over the line, and turn sharply, not following a wide arc which will mean more distance traveled. You should drop your hips slightly as you turn, and push off strongly for the first few strides to get up to pace. When you get near the end of a level, try to be on time with the beep, and step up your pace straight away. Run efficiently to conserve energy - run with your shoulders relaxed and breath deeply and smoothly.
    Use Pacing Strategies

    Also without any change in aerobic fitness, you may be able to improve your score by pacing yourself so that energy is not wasted from end to end. Try and stay relaxed, quickly getting up to the required pace. Running at a consistent pace will be more efficient.[/quote]



  • Just reading title of this thread made me shudder with anxiety...I fucking hated beep tests with more passion than any other form of exercise, both at school and when I was playing club footy. It was the universal pre-season fitness measurement. I was never particularly good at them, and I think my record was about 12. Lots of other guys would beat me, but I always maintained the results meant jack-shit when it came to playing a real game. Same with refereeing, I'm guessing.

    Miller, I suggest setting up your own BT, and keep practising it, making sure you improve each time you do it....even if it's through the use of your mental strength. I found that was the most useful tool in a beep test. If I didn't have any mental strength, I would have pulled out at about level 5 every time.

    I really fucking loathed beep tests.



  • [quote name='Kirwan']
    The beep test is a test of fitness, and is used as a measure of your aerobic capacity. It is not something that you would normally train for[/quote]

    See that's kinda the issue I have. People do bloody train for them, the bastards! Ideally I'd like to rock up once, crank a 12.5, and get out of there. Obviously it would require a week in bed to recover.

    Red Bull, that's why I made it a separate thread: the very words sent a shiver down my spine when I heard them tooÂ



  • We did the beep test at my club in HK. It's irrelevant by itself as a measure of anything save the ability to turn and run. Used in a combination of press-ups, sit-ups/crunches and 3k runs it may sometimes come in useful. I got to level 14 before being pulled for missing the mark twice. It's not difficult, it's about pacing yourself and finding a rhythm. Get and stay in front of the beeps, once they start catching up with you, then you have to start pushing yourself, if you try to keep with the beeps you're fucked. The only thing you can practice for them is your turns, hitting your front leg, propping off it while turning and trying to use your momentum as a bonus rather than a hindrance.



  • yeah, fucking turn is the killer.

    Had a bloke at Thames Valley years ago that would finish the whole thing each time.  Only played a handful of games for the Valley though.

    So maybe practise the turning...

    Strangely enough, I was often 'injured' when the sunday training sessions with beep tests came around...



  • [quote name='Phooey']
    Get and stay in front of the beeps, [/quote]

    Er, you're not allowed to leave before the beep...



  • I  fucking  hated  the  beep  tests.  I  would  rather  have  done  the  Hennie  Mullers  than  those  bloody  beep  tests.  Towards  the  end  of  the  thing,  I  would  end  up  running  non-stop  which  is  probably  not  the  aim  as  it  meant  that  I  was  slowing  down.  My  best  was  a  12,  but  I  mostly  got  10s.  Anything  higher  was  for  poofter  backs   :happy:

    The  turn  is  the  worst  part  as  it  took  up  heaps  of  energy.Â

    A  possible  technique  is  to  go  at  a  higher  click  in  the  first  10m  of  the  higher  levels  and  then  slow  down  as  you  prepare  to  turn.  As  soon  as  you  turn  (and  waiting  for  the  beep)  you  take  off  again  like  a  rocket,  then  slow  down  on  the  other  end.

    I  hated  them.  I  never  will  get  over  hating  them.Â



  • [quote name='Miller V Jackson']
    [quote name='Phooey']
    Get and stay in front of the beeps, [/quote]

    Er, you're not allowed to leave before the beep...
    [/quote]
    No, but you can finish before them. People who tried to pace themselves at the same rate as the beeps came a cropper, but getting ahead of them and getting a rhythm worked.



  • Yeah, but that then fucks you up because you have to wait after turning. Isn't the best idea to turn and push off in one movement?



  • [quote name='Miller V Jackson']
    Yeah, but that then fucks you up because you have to wait after turning. Isn't the best idea to turn and push off in one movement?
    [/quote]
    At the higher beeps yes, but you don't need to for the early ones. Get in front, take any breather you can. Push off from the start do the first few steps quick, then you can slow down. And slowing down is beneficial for you on the later beeps as it makes it easier to turn, you'll bugger your knee or ankle trying to do the turns at full pace.


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