In the world of soccer, physical fitness is paramount, and one of the ways to measure this fitness is through the “beep test.”
The beep test in soccer is a popular method used by coaches and trainers to assess the endurance level of players.
This test, also known as the multi-stage fitness test, is a simple yet effective tool to gauge a player’s aerobic capacity and their ability to sustain effort over time.
What is the Beep Test?
The beep test, also known as the pacer test or 20-meter shuttle run test, is a maximal aerobic endurance test. The objective of the test is to run back and forth along a 20-meter track, keeping pace with a series of beeps.
The frequency of the beeps gradually increases, requiring the participant to run faster as the beep test levels progress. The test continues until the participant can no longer keep up with the pace.
The beep test is a reliable way to measure an individual’s VO2 max, which is the maximum amount of oxygen a person can utilize during intense exercise.
It’s a common tool used in various sports, including soccer, to assess an athlete’s cardiovascular fitness.
Why Do College Soccer Programs Use the Beep Test?
College soccer programs often use the beep test as part of their fitness assessment for several reasons. Firstly, it’s a cost-effective and straightforward way to measure a player’s aerobic endurance.
Secondly, it allows coaches to compare the fitness levels of different players objectively.
Lastly, the test results can guide the development of individualized training programs to improve players’ endurance and overall performance.
How Does the Test Work?
The beep test begins with a slow pace, with each level consisting of several ‘shuttles.’ A shuttle is a single 20-meter run from one end of the track to the other.
The participant must reach the end line before or at the same time as the beep. If a participant fails to reach the line twice in a row, their test is over, and the last completed level is their final score.
The initial speed is slow, but the pace increases with each level. A different, distinct beep signifies the increase in speed, often called a ‘level beep.’
The test requires not only physical fitness but also mental toughness, as participants must push themselves to keep going as the test becomes progressively more challenging.
How is the Beep Test Scored?
Scoring the beep test is straightforward. The score corresponds to the last level and shuttle that the participant successfully completed before failing to reach the line in time for two consecutive beeps.
For example, if a player completes level 7 and fails on the second shuttle of level 8, their score would be 7.2.
But what is a good beep test score? For soccer players, a score of 13 or above is generally considered excellent.
However, the ‘good’ score can vary depending on the age, gender, and fitness level of the player.
Here’s a general guideline:
| Age/Gender | Good | Very Good | Excellent |
| Men under 30 | 9-10 | 11-12 | 13+ |
| Women under 30 | 7-8 | 9-10 | 11+ |
| Men over 30 | 7-8 | 9-10 | 11+ |
| Women over 30 | 5-6 | 7-8 | 9+ |
How Long is the Beep Test in Soccer?
The length of the beep test depends on how long the participant can keep up with the beeps. The test starts at a slow pace and gets faster with each level. Each level lasts approximately one minute.
So, if a player reaches level 13, they’ve been running for about 13 minutes. However, the question “how long is a beep test” can also refer to the beep test distance covered.
The total beep test distance covered by a participant is equal to the number of shuttles completed multiplied by 20 meters.
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Beep Test Distances & Pace Table
| Level | Laps | Cumulative laps | Speed (km/h) | Speed (mph) | Laptime (s) | Level time (s) | Level distance (m) | Cumulative distance (m) | Cumulative time (mm:ss) |
| 1 | 7 | 7 | 8.5 | 5.3 | 8.47 | 59.3 | 140 | 140 m (150 yd) | 00:59 |
| 2 | 8 | 15 | 9.0 | 5.6 | 8.00 | 64.0 | 160 | 300 m (330 yd) | 02:03 |
| 3 | 8 | 23 | 9.5 | 5.9 | 7.58 | 60.6 | 160 | 460 m (500 yd) | 03:04 |
| 4 | 8 | 31 | 10.0 | 6.2 | 7.20 | 57.6 | 160 | 620 m (680 yd) | 04:02 |
| 5 | 9 | 40 | 10.5 | 6.5 | 6.86 | 61.7 | 180 | 800 m (870 yd) | 05:03 |
| 6 | 9 | 49 | 11.0 | 6.8 | 6.55 | 58.9 | 180 | 980 m (1,070 yd) | 06:02 |
| 7 | 10 | 59 | 11.5 | 7.1 | 6.26 | 62.6 | 200 | 1,180 m (1,290 yd) | 07:05 |
| 8 | 10 | 69 | 12.0 | 7.5 | 6.00 | 60.0 | 200 | 1,380 m (1,510 yd) | 08:05 |
| 9 | 10 | 79 | 12.5 | 7.8 | 5.76 | 57.6 | 200 | 1,580 m (0.98 mi) | 09:02 |
| 10 | 11 | 90 | 13.0 | 8.1 | 5.54 | 60.9 | 220 | 1,800 m (1.1 mi) | 10:03 |
| 11 | 11 | 101 | 13.5 | 8.4 | 5.33 | 58.7 | 220 | 2,020 m (1.26 mi) | 11:02 |
| 12 | 12 | 113 | 14.0 | 8.7 | 5.14 | 61.7 | 240 | 2,260 m (1.40 mi) | 12:04 |
| 13 | 12 | 125 | 14.5 | 9.0 | 4.97 | 59.6 | 240 | 2,500 m (1.6 mi) | 13:03 |
| 14 | 13 | 138 | 15.0 | 9.3 | 4.80 | 62.4 | 260 | 2,760 m (1.71 mi) | 14:06 |
| 15 | 13 | 151 | 15.5 | 9.6 | 4.65 | 60.4 | 260 | 3,020 m (1.88 mi) | 15:06 |
| 16 | 13 | 164 | 16.0 | 9.9 | 4.50 | 58.5 | 260 | 3,280 m (2.04 mi) | 16:05 |
| 17 | 14 | 178 | 16.5 | 10.3 | 4.36 | 61.1 | 280 | 3,560 m (2.21 mi) | 17:06 |
| 18 | 14 | 192 | 17.0 | 10.6 | 4.24 | 59.3 | 280 | 3,840 m (2.39 mi) | 18:05 |
| 19 | 15 | 207 | 17.5 | 10.9 | 4.11 | 61.7 | 300 | 4,140 m (2.57 mi) | 19:07 |
| 20 | 15 | 222 | 18.0 | 11.2 | 4.00 | 60.0 | 300 | 4,440 m (2.76 mi) | 20:07 |
| 21 | 15 | 237 | 18.5 | 11.5 | 3.89 | 58.4 | 300 | 4,740 m (2.95 mi) | 21:05 |
How Can I Prepare for the Beep Test?
Preparation for the beep test involves both physical and mental training. Physically, regular aerobic exercises such as running, cycling, and swimming can help improve your cardiovascular fitness.
Interval training, where you alternate between high-intensity and low-intensity exercise, can also be beneficial as it mirrors the structure of the beep test.
Mentally, it’s essential to understand the structure of the test and the pace required for each level.
Practicing the beep test can help you get used to the increasing speed and develop a strategy for pacing yourself throughout the test.
Beep Test Scoring for Soccer
In soccer, the beep test scoring is the same as in any other sport. The final score is the level and shuttle that the player reached before they were unable to keep up with the beeps.
The beep test in soccer is a crucial tool for coaches to assess a player’s fitness level and endurance capacity.
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What is a Good Beep Test Score?
A good beep test score varies depending on several factors, including age, gender, and fitness level.
For soccer players, a score of 13 or above is generally considered excellent. However, it’s important to remember that the beep test is a maximal test, and the goal is to push yourself to your limit.
What’s the Average Beep Test Score for Soccer Players?
The average beep test score for soccer players can vary widely depending on the level of play. Professional adult players often achieve scores of 13 or higher.
College-level players typically score around 10 to 12, while youth players might average between 7 and 9. Here’s a more detailed breakdown:
| Level of Play | Average Beep Test Score |
| Professional Adults | 13+ |
| College Level | 10-12 |
| Youth Players | 7-9 |
These are just averages, and individual scores can vary. It’s important to remember that the beep test is a maximal test, and the goal is to push yourself to your limit.
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Tips for Running the Beep Test
Here are some more detailed tips for running the beep test:
- Start at a steady pace: The test begins at a relatively slow pace, and it can be tempting to run faster than necessary at the start. However, it’s important to conserve energy for the later, more challenging levels.
- Time your turns: Try to reach the line just as the beep sounds and use the end lines to pivot rather than coming to a complete stop. This can help conserve energy and maintain a steady rhythm.
- Maintain a straight running path: Avoid veering off to the side, as this can add extra distance to your run.
- Practice the test: Familiarize yourself with the pace and structure of the test by practicing it beforehand. This can help you develop a strategy for pacing yourself throughout the test.
- Stay mentally focused: The beep test is as much a mental challenge as it is a physical one. Stay focused, keep a positive mindset, and push yourself to keep going as the test gets harder.
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Summing Up on Beep Test in Soccer
The beep test in soccer is a valuable tool for assessing a player’s aerobic endurance. It’s used widely in soccer programs, from youth leagues to professional teams.
The test involves running back and forth between two lines in time with beeps that increase in frequency.
With proper preparation and understanding of the test structure, players can improve their scores and, consequently, their on-field performance.
FAQs
What Do You Need to Conduct a Beep Test?
A: To conduct a beep test, you will need the following:
- A flat, non-slip surface to run on.
- Two markers placed 20 meters apart to designate the running track.
- A beep test audio track, which can be found online or in various fitness app stores. This audio track plays the beeps at specific intervals to indicate the running pace.
What Are the Beep Test Protocols (Rules)?
A: The beep test follows specific protocols:
- Participants start running from one end of the track to the other, in sync with the beeps.
- The beeps gradually increase in frequency, requiring participants to run faster as the test progresses.
- Participants must reach the end line before or at the same time as the beep to continue.
- The test ends when a participant fails to reach the line before the beep on two consecutive occasions.
Here are the table of beep test levels and stages:
| Level | Speed (km/hr) | Stages |
| 1 | 8.5 | 7 |
| 2 | 9.0 | 8 |
| 3 | 9.5 | 8 |
| 4 | 10.0 | 9 |
| 5 | 10.5 | 9 |
| 6 | 11.0 | 10 |
| 7 | 11.5 | 10 |
| 8 | 12.0 | 11 |
| 9 | 12.5 | 11 |
| 10 | 13.0 | 11 |
| 11 | 13.5 | 12 |
| 12 | 14.0 | 12 |
| 13 | 14.5 | 13 |
| 14 | 15.0 | 13 |
| 15 | 15.5 | 13 |
| 16 | 16.0 | 14 |
| 17 | 16.5 | 14 |
| 18 | 17.0 | 15 |
| 19 | 17.5 | 15 |
| 20 | 18.0 | 16 |
| 21 | 18.5 | 16 |
What is the Purpose of the Beep Test?
A: The purpose of the beep test is to measure a player’s maximal aerobic endurance. It provides a standardized and objective measure of an individual’s fitness level, specifically their ability to sustain effort over time. In football, the beep test helps assess a player’s cardiovascular fitness, which is crucial for performance on the field.
Is the Beep Test Hard?
A: The beep test can be challenging, as it pushes participants to their physical limits. The test requires both physical endurance and mental toughness to continue running at an increasing pace. However, with regular training and familiarization with the test structure, participants can improve their performance and gradually adapt to the demands of the beep test.
Why is the Beep Test Important in Football?
A: The beep test holds significance in football as it provides an objective measure of a player’s aerobic endurance, which is vital for maintaining performance throughout a match. The results of the beep test help coaches and trainers monitor players’ fitness levels, design targeted training programs, and track improvements over time. It is essential for assessing and enhancing a player’s physical capabilities in football.
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