The Beep Test, otherwise known as the Bleep Test, Pacer Test and the 20-meter Shuttle Run Test has become standard in sports like soccer, rugby, hockey and netball. It’s also common in organizations where physical fitness is a prerequisite, including the police, military and emergency organizations.
This soccer skill test is famous mainly because of its simplicity. Conducting the Beep Test soccer requires very minimal equipment and can be performed on a group of athletes at once. Despite its simplicity, this test is recognized as one of the most reliable methods of predicting soccer players’ VO2 max and endurance.
What is the Beep Test?
What is the Beep Test exactly, and how is it performed? The soccer Beep Test is a simple multi-stage running test used to determine athletes’ physical fitness, precisely their VO2 max (maximum oxygen uptake). In this test, the player runs continuously back and forth between two markers 20-meters apart in sync with beeps from a pre-recorded audio. The tempo between the beeps gets faster with each level, so the athlete has to increase speed progressively.
The Beep Test for soccer is the brainchild of Luc Leger of the University of Montreal. He developed this test in 1989 as a simple method of accurately measuring the VO2 max of amateur and professional athletes within a small space.
This soccer fitness test has 21 levels, each lasting around 62 seconds. Each level consists of a number of shuttle runs, which increase with every new level. This increase necessitates an increase in speed by 1 km/h from level one to two and 0.5 km/h from level two to the last level.
Each new level is signaled by a triple bleep in the Beep Test audio, while a single beep marks a new shuttle.
To complete a shuttle run successfully, the player must touch the opposite marker before the next bleep. The test ends when the athlete fails to touch two ends in a row. Learn more about the Beep Test and how to calculate VO2 max.
Where to Get the Beep Test Audio
The Beep Test audio is one of the necessary tools for conducting this fitness test for soccer players. This recording is typically around 22 minutes long and consists of beeps and voice notifications indicating the start of a new level.
The Beep Test audio is readily available on the Blazepod app, alongside measuring, analyzing and record-keeping tools to help every trainer get the most out of his athletes.
Necessary Tools for Conducting the Beep Test
In addition to the soundtrack, conducting this college soccer fitness test also requires the following tools:
Audio playback device- the audio player depends on the audio format, but it should be audible enough for all the participants. Ideally, the audio can be played via a phone, computer or MP3 player connected to a sound system or a portable speaker.
Measuring tape- necessary for accurately measuring the 20-meter running course.
Blazepod App or recording sheet- traditionally, a recording sheet with different lines representing levels and shuttles is used to track the players. We’ve implemented the test into Blazepod App for precision that comes in handy when testing multiple athletes at once. It eliminates the hassle of filling multiple recording sheets manually. It also clears all doubts about whether tthe athletes are touching the markings.
Beep Test Scoring for Soccer
Beep Test scoring can be done in three ways;
- Level achieved plus the number of shuttles, for instance, 10.4. This is the standard method in soccer.
- By calculating the total distance covered. Multiply the number of successful shuttles by 20 meters.
- The total number of shuttles or time completed.
Here is a table showing the number of shuttles per level and the cumulative distance and time in a Beep Test.
|
Level |
No.of Shuttles |
Time Per Shuttle |
Cumulative Shuttles |
Total Distance Covered |
Cumulative Time |
|
1 |
7 |
9.00 |
7 |
140 |
1:03 |
|
2 |
8 |
8.00 |
15 |
300 |
2:07 |
|
3 |
8 |
7.58 |
23 |
460 |
3:08 |
|
4 |
9 |
7.20 |
32 |
640 |
4:12 |
|
5 |
9 |
6.86 |
41 |
820 |
5:14 |
|
6 |
10 |
6.55 |
51 |
1020 |
6:20 |
|
7 |
10 |
6.26 |
61 |
1220 |
7:22 |
|
8 |
11 |
6.00 |
72 |
1440 |
8:28 |
|
9 |
11 |
5.76 |
83 |
1660 |
9:31 |
|
10 |
11 |
5.54 |
94 |
1880 |
10:32 |
|
11 |
12 |
5.33 |
106 |
2120 |
11:36 |
|
12 |
12 |
5.14 |
118 |
2360 |
12:38 |
|
13 |
13 |
4.97 |
131 |
2620 |
13:43 |
|
14 |
13 |
4.80 |
144 |
2880 |
14:45 |
|
15 |
13 |
4.65 |
157 |
3140 |
15:46 |
|
16 |
14 |
4.50 |
171 |
3420 |
16:49 |
|
17 |
14 |
4.36 |
185 |
3700 |
17:50 |
|
18 |
15 |
4.24 |
200 |
4000 |
18:54 |
|
19 |
15 |
4.11 |
215 |
4300 |
19:56 |
|
20 |
16 |
4.00 |
231 |
4620 |
21:00 |
|
21 |
16 |
3.89 |
247 |
4940 |
22:03 |
The Beep Test scoring results can be used to estimate the VO2 max of the player. So, what’s the average Beep Test score for soccer players?
The highest soccer Beep Test score is 17 levels by Lee Gong Dook (a premier league player). However, there are unconfirmed reports that David Beckham, Dwight Yorke and Ryan Giggs completed the whole 21 levels of this endurance test during their time at Man United.
Generally, any score above 15 levels (for men) and 14 levels (for women) is considered excellent. The average Beep Test score for soccer players ages 9-13 years is 4.5-6.9 for boys and 4.1-5.1 for girls. Teenage players 14-17 years would be expected to reach an average of 6.2 to 8.3 for boys and 4.2 to 5.3 for girls.
The Blazepod App is your ultimate tool when it comes to keeping track of your athletes’ or players’ Beep Test soccer results. This advanced, multipurpose app makes conducting the bleep test much easier by accurately recording the number of levels and shuttles each player completes. To add to its usefulness and convenience, the Blazepod App also keeps a history of different players’ performance, helping keep track of their improvement.
Training for the Beep Test Using Blazepod
The Beep Test is known to challenge even the fittest athletes. For that reason, most people often use it as a standalone workout when training their cardiovascular endurance fitness. However, it’s crucial to remember that the Beep Test is just that, a test and not a training exercise.
Taking the test multiple times per week does not increase an individual’s chances of beating an actual Beep test. Ideally, the Beep Test should be used to evaluate a player’s fitness improvement over time. Here are some Blazepod guides for drills that significantly improve aerobic endurance and anaerobic systems for soccer players training for the Beep Test.
Around the World Shuffles
Shuffles are among the quickest exercises for boosting stamina and endurance in soccer. These exercises also increase hip and joint mobility and are incredibly simple to perform. In addition to these benefits, Around the World Shuffles also improve agility, reaction time and decision making- a crucial trio for talented soccer players.
Set up and execution
- Place 6 Blazepods on the ground in a circle with a 5-6-meter diameter.
- To start, stand outside the circle above the home base pod, looking in.
- When any of the surrounding pods light up, shuffle quickly to tap it out.
- Next, quickly shuffle back to the home base pod to tap it out.
The direction of the shuffle depends on the color of the pod. The player shuffles clockwise if it’s color one and anticlockwise for color two.
By default, each cycle is set to last 30 seconds, but this can be changed to last one minute or less. The trainer or coach can also adjust Lights Out between 0.5 seconds to 10 seconds to develop quickness.
Lateral Hurdle Jumps
The goal of these exercises is to develop fast sprints by building explosive power and increasing coordination and balance. With proper form, these exercises activate the glutes, calves, quads and calves.
Set up and execution
- Lay five low-lying hurdles in a line half a meter apart. Place a pod between the hurdles about 0.5 meters just outside the line of hurdles.
- Stand between any two hurdles facing the respective pod.
- When any pod lights up, jump sideways over the hurdles to reach the lit-up pod to tap it out with your hand.
- Next, look for the next pod and jump the hurdles again to reach for it and tap it out.
- Continue until the cycle ends.
One can adjust the number of cycles, activity duration, and Light Delay Time from the app.
X-Drill Agility
The X drill is an excellent recommendation for coaches and trainers looking for fun and enjoyable exercises for beginners. This drill improves agility and footwork by working on a player’s forward, lateral and diagonal movements. When done correctly, this is an effective method of enhancing awareness, reaction time and explosiveness.
Set up and execution
- Use 4 Blazepod pods to create a 10x10m square grid.
- At the center, place the home base pod on a cone. Next, place a pole halfway between the home base pod and each of the corner pods.
- Start by standing by the home base pod, ready to sprint.
- When one of the cones lights up, run out towards it, shuffle 360 degrees around the pole blocking the way and then run to tap out the lit-up cone.
- Next, turn around to run back towards the home base cone to tap it out. Make sure to shuffle around the pole again.
- Look out for the next cone and repeat the process until the cycle finishes.
Like other Blazepod App drills, this exercise can be customized to make it more challenging by changing the settings.
Speed Ladder Color Code
Ladder drills are a great way to get the heart pumping and to improve lung capacity. The Speed Ladder Color Code is a popular drill with pro-athletes and non-athletes alike as it helps improve the three key factors necessary for training for Beep Test- agility, quickness and speed. Performing this drill regularly also strengthens joints, tendons and ligaments.
Set up and execution
- Place a speed ladder on the floor and place a pod on each end.
- Start by standing in the center rungs of the ladder.
- When a pod lights up, move quickly to tap it out and then move back to the starting position in the center rungs.
The type of movement to use when moving up and down the ladder depends on the color of the cone. The default settings employ three colors. Use high knee runs while keeping on your toes for the first color, forward-facing in and out with both feet for the second color, and side steps for the third color.
The number of colors can be added to the settings to allow for more movements.
Run Pacer Drill 5 mins per Km
A crucial aspect when training for the Beep Test is perfecting efficient runs between the bleeps. There’s no reward for being the fastest athlete at the beginning. If anything, most people who run the fastest during the first levels tend to give up earlier.
The Blazepod Run Pacer Drill is designed to improve running efficiency by minimizing energy wastage. Its key strength is that it’s a variation of the beep soccer skill test.
Set up and execution
- Place two pods on flat ground 25 meters apart.
- Warm up and stand next to pod one.
- When pod two lights up, start running towards it pacing your speed to reach the second pod just when it’s turning off.
- Go around the pod and run back towards pod one, trying to maintain the same running speed.
- Repeat for the entire cycle (one kilometer)
Like other Blazepod drills, you can customize the key elements of this drill, including activity duration (repetitions) and lights timeout to increase the intensity.
In Conclusion
The truth is that the Beep Test can be quite a challenge even for elite athletes without the necessary practice. Grab Blazepod now and start maximizing your Beep Test scoring.
FAQs
What is a good Beep Test score for soccer?
13.9 is the expected standard score for soccer players. Any score above 15 levels (for men) and 14 levels (for women) is considered excellent.
What do pro soccer players get on the Beep Test?
Some reliable sources show that most top soccer players reach 17 levels on the Beep Test. However, there are several unofficial claims online of elite soccer players like David Beckham who have completed the Beep Test.
How long is the soccer Beep Test?
This soccer Beep Test takes 22:03(minutes and seconds) to complete. It’s performed over a distance of 20 meters and has 21 levels.
Is the Beep Test part of the college soccer fitness test?
Yes. This soccer fitness test is among other aerobic capacity, speed endurance, strength and agility preseason tests that soccer players have to perform.
