The beep test, also known as the shuttle run test, is commonly used by college soccer programs to measure the aerobic fitness of their players. This test involves running back and forth between two points that are 20 meters apart, with the speed of the runs increasing as the test progresses.
Why do college soccer program use the beep test?
The beep test is a useful tool for coaches because it provides a quick and easy way to evaluate the fitness level of their players and can help identify areas for improvement.
Additionally, the beep test is a standardized test, which means that it can be used to compare the fitness levels of players on different teams or across different seasons.
Overall, the beep test is an important tool for college soccer programs because it helps coaches assess the fitness of their players and ensure that they are in good physical condition to compete at the highest level. Typically conducted on the first day or within the first week of preseason, it’s informally regarded as a rite of passage for freshmen embarking on their college soccer careers, or simply as the start of a new year for returning players.
How can I prepare for the beep test?
If you are preparing to take the beep test, there are several steps you can take to ensure that you are ready for the challenge.
First, it’s important to make sure that you are in good physical condition, with a strong cardiovascular system and well-developed leg muscles. This can be achieved through regular aerobic exercise, such as running, cycling, or swimming, as well as strength training exercises that focus on your legs.
Additionally, it’s important to practice running back and forth between the two points that are used in the beep test, so that you can get a feel for the pace and rhythm of the test.
Finally, it’s helpful to familiarize yourself with the rules of the beep test and to understand how the test is scored, so that you know what to expect on the day of the test. The test audio can be found for free on YouTube.
Beep Test Scoring for Soccer
Beep Test scoring can be done in three ways;
1. Level achieved plus the number of shuttles, for instance, 10.4. This is the standard method in soccer.
2. By calculating the total distance covered. Multiply the number of successful shuttles by 20 meters.
3. 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 |
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.
