Beep test chart
“It’s not about performing at a high level all the way through,” Little says. The energy you need to complete any bout of exercise is entirely dependent on the intensity of that exercise. “Without a little time to rest, your body struggles to replenish its energy stores,” Little says. Naturally, as you complete more stages, your recovery gets shorter and shorter. It’s that effort under exhaustion that really challenges athletes. The audiophile keeps your pace and you anticipate it, so you know how hard to push. “If I told you to run as fast as you can and you have to get to a marker in a set amount of time, that’s more stressful than knowing you have to beat a beep,” Little says. It’s not really mental, but rather all physiological. It’s feels like the tail-end of a marathon or the last 10 seconds of a 45- or 60-second sprint you’re under fatigue and grinding it out, feeling like you’re giving everything you’ve got, but you’re not really going anywhere, Little explains.ĩ Things Every Athlete Needs to Know About Sleep and Recovery > Your perceived exertion, though, is going to make you feel like you’re pushing as hard as you can as you muscle through fatigue. “Man, when that thing starts to tick, it’s almost continuous-but it never turns into a high-velocity sprint,” Little says. Then, as the beeps hasten and the time it takes you to get from point to point shortens, your effort increases. You might run out to the point, then jog back and have a beat or two to rest before going again. But cumulatively, you’ll have gone a total distance of 4,940 meters. As you go through the stages and start accumulating reps and distance achieved, the beeps between begin to quicken and the test becomes increasingly difficult.”Īt the start of the test, in the first level, 9 seconds will elapse per shuttle and you’ll cover 140 meters by the end, in the 21 level, you’ll have just 3.89 seconds per shuttle and you’ll cover 320 meters. “In the beginning, the beeps start off very slow,” says Drew Little, CSCS, a performance specialist at Michael Johnson Performance in McKinney, Texas where he coaches athletes training for the NFL, MLB, MLS, NBA, and more. “When you hear the first beep, you’re cued to go out to a line or cone set at the standardized distance (20m), and you have to match that distance before you hear the next beep go off. Rather than keeping steady, consistent measure, the device increases its pace as time passes. While there are different programs, all have a beep that plays at a certain cadence (hence, the name ‘beep test’). Since the 80s, the beep test has served as a multidimensional fitness test-used in the UK, Australia, and U.S.-across sports like basketball, soccer, rugby, tennis, and more. The 10 Best Exercises for Basketball Players > WHAT IS IT? Have no idea what the hell a beep test is or why you should care? Keep reading. The apex of your athleticism may very well be thanks to this assessment. If you’re an athlete, or were one growing up, you’re all too familiar with the beep test.