The beep test is well known in different sports and it is regarded as one of the most physically demanding cardiovascular workouts there is.
Due to its demanding nature and versatility, it is a type of physical test that suits many purposes.
As this test measures aerobic power, it is typically used in sports that have a high aerobic demand, such as Soccer, Basketball, Rugby, Australian Rules Football, and Hockey (Field and Ice). However, it is a more regular training technique in soccer than in other sports.
The beep test is a common activity done by teams across Europe when they prepare their pre-season schedules with an eye to an August return to league football. It is a time for the coaches to put players through their paces on the training ground.
Although we’ve moved past the days of only doing intense running and sweating to get rid of holiday weight, tough fitness workouts are still important in pre-season training. One popular routine during this time is the well-known beep test.
Let’s talk about the beep test and its importance in soccer. I’ll explain the beep test and how it helps improve the performance of top soccer players.
What is the Beep Test in Soccer?
The beep test, known by various names such as the “20-meter shuttle run test,” the Multi-Stage Fitness Test (MSFT), and the “yo-yo test,” is a maximal aerobic fitness assessment that can be daunting for athletes of all levels.
This is especially true in soccer, where it is quite common among professional and amateur athletes—who have completed the exercise at some point in their lives, whether in a school gym class, a college soccer program, or an elite pro sports training session.
This is an aerobic exercise that they cannot run away from.
Why is It Used?
In soccer, it is widely used to ascertain players’ fitness levels before a tournament or season starts.
The implementation of the beep test is now to put such players in shape or improve their fitness levels before they play soccer. It is also an exercise that can prove divisive.
While some people excel at this kind of interval training, others find it extremely difficult.
What Exactly is this Test?
Going back in time in history, the beep test was first developed in the 1970s by Professor Luc A. Leger at the University of Montreal.
Designed as a way of determining a person’s aerobic capacity (measured as VO2 max), the test is structured around a simple premise: participants will run back and forth between two points positioned 20 meters apart.
Throughout the session, a pre-set audio recording will emit a sound at regular intervals, indicating the required pace that participants must maintain.
As the session continues, the frequency of these sounds will increase, prompting participants to accelerate their speed or pace progressively.
Beep tests typically start with an initial audio signal, prompting participants to run to a designated endpoint.
Upon reaching it, they have a brief opportunity to catch their breath before the next signal. Initially, the recovery periods are longer, but as the test progresses, the running intervals become shorter, requiring participants to maintain a steady pace throughout.
However, crude methods are usually employed in local areas to monitor the beep test. The coach can coordinate the activity by blowing a whistle or clapping.
What is a Good Beep Test Score?
There are 21 levels to this test, and it is believed that hitting all levels is quite difficult, but there are minimum accepted levels in various soccer leagues around the world.
Each of the 21 levels consists of a specific number of segments or stages, requiring participants to traverse between two points repeatedly. As the fitness test advances, the number of stages in each level increases.
For example, Level 1 includes 7 stages, while Level 21, the final level, comprises 16 stages. Reaching this final level is certainly a demanding challenge. It is unusual for any athlete to complete all 21 levels.
In general, achieving a score surpassing 15 levels for men and 14 levels for women is deemed excellent. For soccer players aged 9-13, the typical beep test score ranges from 4.5 to 6.9 for boys and 4.1 to 5.1 for girls.
Teenagers aged 14-17 are expected to achieve an average score of 6.2 to 8.3 for boys and 4.2 to 5.3 for girls.
According to Professor Shaun Green – one of the most watched and recognized soccer coaches in the world, the Premier League players are expected to be at level 15 at least, while clubs in Australia will not give a professional player a contract unless he is at level 13.
Most US and European soccer academies are between levels 11 and 12.
Jordi Quintilla scored the best score in the beep test conducted for the Sporting Kansas City professional soccer team. The previous year’s winner was Christian Duke, with 17-6 (from The Kansas City Star, 24 Jan 2016).
In another example, The Fiji national elite squad performed a beep test; level 12 was the highest score reached.
More recently, Scottish international and fellow United player Scott McTominay has been praised for his blisteringly quick running time.
With that in mind, a good beep test score is determined by who is carrying out the exercise, the standards expected, and the age.
What are the rules for the beep test?
The beep test rules may vary a little from one soccer team to the other, but generally speaking, they are pretty similar across the board. Here are a few generally accepted rules for the beep test:
- Participants assemble in a single file at the starting point of the beep test course.
- They must position at least one foot either on or past the end line.
- The participants are required to sprint the 20-meter shuttle to reach the end line before the subsequent single beep or hold their position until the next single beep is heard.
- Each time a new level is reached, the time between the beeps decreases; therefore, the participant’s running speed will need to increase to maintain the required pace.
- They continue back and forth over the 20-meter course until they do not reach the end line before the sound of a beep. Arriving at the end line after the beep sounds results in a warning.
- Those who are given a warning need to finish that shuttle run and then pick up their speed to reach the far end line either before or at the same time as the next beep.
- If a participant, after being warned, fails to “catch up” and subsequently misses two consecutive beeps, the test is halted for that participant.
- If a warned participant manages to reach the opposite end line either simultaneously with or before the next beep, their test remains ongoing. There’s no restriction on how many times this situation can happen during the beep test.
How to Do a Beep Test on a Soccer Field?
For a beep test to be done on a soccer field, it is important to note that it must be done in a consistent environment (i.e., facility).
If the environment around the field is inconsistent, repeated tests’ reliability at later dates can be substantially hindered and render the result worthless.
In addition to the soccer field, the following equipment is required to conduct a standard beep test:
- Marking cones
- Measuring tape (≥ 20m)
- A Multistage Fitness Test audio CD or MP3, a CD or MP3 player with a loudspeaker (the volume of the speaker is particularly important)
- A Performance recording sheet
- The Officiator to record the number of shuttles completed.
Is The Beep Test Used In Soccer?
As we have extensively discussed in this article, it is a common aerobic activity used in soccer. It is well-known among soccer teams and leagues across Europe, giving credence to its popularity.
Final thoughts
We have extensively examined the beep test in soccer, what it means, its importance, and how it can be carried out in the sport. The beep test is a tough challenge that tests both physical and mental strength, distinguishing the determined from the casual.
Beyond its simple beeps lies a measure of resilience, teamwork, and dedication, echoing the essence of the beautiful game itself.
As players push themselves to their limits, they improve their fitness and cultivate the spirit of relentless pursuit, which is essential on the pitch.
