This test is the result of research done by Jens Bangsbo, a Danish exercise scientist. This test indicates your ability to recover between bouts of intense work. It is performed with the use of an auditory signal (using a prerecorded CD) at intervals during the 40 meters (20 meters out, 20 meters back) covered on each test level. You follow a recorded set of instructions during the test. This recording can be played over a public address (PA) system at a field or stadium or on a portable player. A clear, dry, level space of 50 meters needs to be available. A 20-meter distance should be marked with a starting point and return. Scores are listed as "meters covered" along with the final speed level reached (the corresponding speed for each distance covered).
Objective: Measure anaerobic and muscular endurance with recovery ability.
Equipment: Beep test CD, two 12-inch (30 cm) cones or markers, portable CD player. This test requires a CD of the beep test because of the audio signal necessary to advance the test. The CD can be purchased through numerous coaching Web sites.
Procedure: The test begins with a start signal (beep), at which point you sprint 20 meters, stop, and return 20 meters to the starting point before the next beep. As you progress, the speed of each level increases, so you have to maintain an intense pace to keep from being eliminated. A short (10 sec.) rest period occurs after each interval. You will receive one warning when you miss your first level. The next miss eliminates you from the test.
Evaluation: The final score is determined by the total distance covered when exiting the test (each level totals 40 meters). Well-trained male soccer players can cover 2,000 to 2,300 meters. Some top female players exceed 1,800 meters, which represents an exceptional fitness level. The minimum standard for players at high levels should be around 1,000 meters.
Objective: Measure anaerobic and muscular endurance with recovery ability.
Equipment: Beep test CD, two 12-inch (30 cm) cones or markers, portable CD player. This test requires a CD of the beep test because of the audio signal necessary to advance the test. The CD can be purchased through numerous coaching Web sites.
Procedure: The test begins with a start signal (beep), at which point you sprint 20 meters, stop, and return 20 meters to the starting point before the next beep. As you progress, the speed of each level increases, so you have to maintain an intense pace to keep from being eliminated. A short (10 sec.) rest period occurs after each interval. You will receive one warning when you miss your first level. The next miss eliminates you from the test.
Evaluation: The final score is determined by the total distance covered when exiting the test (each level totals 40 meters). Well-trained male soccer players can cover 2,000 to 2,300 meters. Some top female players exceed 1,800 meters, which represents an exceptional fitness level. The minimum standard for players at high levels should be around 1,000 meters.
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