In the standard Beep Test (also known as the Leger Test), the runner covers a 20 meter interval at steadily increasing pace, with several iterations to be completed at each pace before moving on to the next. In the Birtwell Test, a 40 meter course is used. There are also tests for which the running pace varies randomly, in an attempt to more closely match game conditions. There are also variations that allow some recovery time between running intervals.
I used the Léger Test; we did the test in our sports hall with 20 metre intervals. I managed to get to level 9, now I need to come up with a training program to improve that score.
My score was 9.8
That’s 9 levels completed and 2 runs short of the next level.
Dan Vernon
Week 1
During this week; in school I will do:
Shuttle Runs x 3
Diagram:
Leg Raises x 50
Diagram:
Leg Press, 30 reps of each weight – 62, 85, 112.
At home I will:
Cycle x 3 (minimum of 20 minutes a day)
Jog x 3 (minimum of 20 minutes a day)
Dan Vernon
Week 2
During this week; in school I will do:
Shuttle Runs (times 4)
Diagram: (See Week 1)
Calf Raises x 50
Diagram:
Leg Press, 40 reps of each weight – 62, 85, 112.
At home I will:
Cycle x 3 (minimum of 20 minutes a day)
Jog x 3 (minimum of 20 minutes a day)
Dan Vernon
Week 3
During this week; in school I will do:
Shuttle Runs (times 5)
Diagram: (See Week 1)
30 minute game of intensity, non-stop and aerobic fitness:
Basketball
Leg Press, 50 reps of each weight – 62, 85, 112.
At home I will:
Cycle x 3 (minimum of 20 minutes a day)
Jog x 3 (minimum of 20 minutes a day)
Dan Vernon
Week 4
During this week; in school I will do:
Shuttle Runs (times 6)
Diagram: (See Week 1)
Calf Raises x 75
Diagram: (See Week 2)
Leg Raises x 75
(See Week 2)
At home I will:
Cycle x 3 (minimum of 20 minutes a day)
Jog x 3 (minimum of 20 minutes a day)
Dan Vernon
Week 5
During this week; in school I will do:
Shuttle Runs (times 7)
Diagram: (See Week 1)
30 minute game of intensity, non-stop and aerobic fitness:
Basketball
Leg Press, 60 reps of each weight – 62, 85, 112.
At home I will:
Cycle x 3 (minimum of 20 minutes a day)
Jog x 3 (minimum of 20 minutes a day)
Dan Vernon
Week 6
During this week; in school I will do:
Shuttle Runs (times 8)
Diagram: (See Week 1)
Leg Press, 40 reps of each weight – 62, 85, 112.
Leg raises and calf raises x 40 each
Diagrams: (See above weeks)
At home I will:
Cycle x 3 (minimum of 20 minutes a day)
Jog x 3 (minimum of 20 minutes a day)
Dan Vernon
Final Test
On my final test I scored 11.3.
11 levels completed and .3 through the next one.
Dan Vernon
Conclusion (Evaluation)
A lot of different things may have happened to help me improve. The training program was a success and boosted my score up, I may have had a better day or been in a better mood compared to when I first did the test, or my diet helped me improve. I could have done better, as the period in between the two tests was Christmas and a lot of people put on weight over Christmas or become unfit? I think that the Shuttle Runs helped a great deal as the layout of the Shuttle Runs is a lot like the Léger Test itself and kind of prepared me for the test again. Also the Leg Press helped strengthen my leg muscles so my legs were able to last longer and go further. I think Cardio Vascular Endurance is an easier fitness component to improve, as it is based a lot on your fitness before you start to train it, well it was for me! I do think that the training program was a success but next time would need to be done away from Christmas, as that is a key point where maybe I lost track of the training programme during the Christmas holiday. To maybe improve my program if we did it again, I would maybe do a lot more on my diet side to the program, and plan my test out, so I know what I’m doing and not guessing all the time. But the program was a success and helped me improve my Cardio Vascular Endurance.
Dan Vernon
