Beep Test.

[Mr.Noodle]

For exams in my gym class everyone has to do something called
"The Beep Test", it's an audio track that is played in the gym, and after you hear a "beep" noise you have to run to the other side of the gym, and then when you hear another "beep" you have to run to back to the other side, and so on.

This goes on until you either give up, or can no longer keep up with the beeps.
The beeps get faster over time, which makes the test more difficult as you progress.

Anyways, I was just wondering if theres a good way to train in order to improve my last beep test grade.

Thanks Alot

-Noodle

[Doughboy]

wow that sounds kinda cool, I wish I had stuff like that back when I was taking gym class. We had a written final for gym, yes I said written. I know its crap, I wanted to workout but instead i had a test that asked questions like how many people can be on at one time during a game of volleyball and shit like that.

Anyway, I think a good way of training is to do the same thing but at home, but have something like this. Take a deck of cards 2-10 (of every suit) no face cards, then pull 10 of them, say you pull a 5 then you run to 1 side rest 5 seconds then run to the next. Pull all 10 cards at once. so if you pull 7 2 4 then you can run then rest the 7 run again rest 2 and run again instead of taking the extra time to pull another card. Granted its not as good as random beeps but its close and good practice.

The deck of cards thing is a variation of another exercise but it can be used for a whole lot of different things. like sets, reps, seconds of rest, min of rest, seconds to do a single rep etc.

Good luck on the test

[Jake15]

its called a pacer here.

[pliny_2001]

What's the distance? Length of a b-ball court? Width of b-ball court? Two courts?

In general, though, there are three parts: the beginning, middle, and end (HA!). No, really - the beginning is at the beep, and is dependant on form (your start) and explosive speed. The second part is your acceleration, where you increase the rate at which your feet move (faster steps), and third part is your run, where you lengthen your stride while maintaining the speed that you set in the second phase.

Easiest place to improve is in stages 1 & 2. Best gym exercises would be those incorporating plyometrics. Stage 3 is going to be a measure of endurance - just do your cardio work for that.

My favorite field exercise for stage 1&2 requires a partner: stand 5 yards apart and have them drop a tennis ball from shoulder height. Catch it on the bounce. If you can do it, keep moving further and further back, until failure. Start your next rep immediately (no wait). When you reach failure, start bringing it in. Do as many reps as possible, switching off with your partner after every 10-20 reps. It's a killer for getting great explosive starts.

[waterdragon]

When i am on a running machine after i warm up for 20 mins at a jog i start to pump up the speed.

every mintue i add 0.5 kph up until i am sprinting or near that. this workson the same principle as the beep test that the more tired you are the harder you have to work.

I know it is a little different becasue you don't have the turn and the start stop but I hope it helps a little

[stephenlavin]

beep test is solely a test and really it is only based on stamina not on sprint repetitivness. Probably the best training to do is fartlecker ..you can do it on a treadmill or track .....It goes like this ....Warm up -- 10 mins followed by stretch(optional) set two sets of cones about 150 yards apart jog one side and then increase your pace to about 70% for the return ...keep repeating the process for 15 minutes if you are starting and increase the amount of time each week ... beep test is usually 20 metres apart.
if u want make the difference 100 yards ...the all black rugby team averaged 12.7 on the beep test ..how did u perform ?
Dont try to train like the test ...stick to fartlecker or long distance running buddy...or suicides for basketball ....anything for stamina will increase your test scores

[ted_maul]

The Beep Test is an excellent way of improving your cardiovascular fitness level. It's great for your motivation because it allows you to monitor your improvements.

I recently applied to be a firefighter with South Wales Fire and Rescue Service in the UK. Part of the physical was the Beep Test (sometimes referred to as the Shuttle Run, the Multi Stage Fitness Test or the Bleep Test). I'd never done the beep test before and was very worried that I wouldn't make the required Level 9.6.

So I downloaded a copy of the beep test on mp3, and did my own test down a quiet lane near my house. I marked out 20m on the road and played the beep test mp3 on my iPod.

First time, I made it to level 7.5 before I was totally out of puff and had to stop. It made me realise that I had to seriously start training hard. There was no way I was going to get into the fire brigade with this level of fitness. It was either get fitter, or apply for the police!

Next week, after a few hard sessions on the treadmill, I got to level 8.0.

Eventually, after about a month of pushing myself, I was regularly achieving the level required for the fire service, which meant I passed the physical with flying colours.

It's a really good way of measuring your cardiovascular fitness, and the feedback it gives you makes you want to achieve better and better results. I recommend it to anyone trying to get fit for any reason.

I downloaded it from:

here


It's a good site, with helpful hints and tips, and guidance on how to interpret your results and improve your performance.

Cheers!
Ted