The Beep Test Made Easy(er)
Hints on how to maximise your
score in the beep test
Scotty O’Brien
Background
Degree in Human Movement
Acting Head of PE
Sports College Targets
Scotty O’Brien
Pace
Judge your running in time with the beep.
Stop / start wastes energy.
 If you turn early- gradually bring it back,
don’t stop and wait, keep going.
 Lead off the line above pace, a bit quicker
than the level you’re on for the first 3-5
strides. Slow into the line for the turn.

Turning
One foot to touch the line. Never cross the
line.
 Turn before the line, step back to push off.
 Turn with each leg. Left at one end, right at
the other, avoid using only the muscles on
one side of your body.

Running
Run with your head up, watch your feet
only at the line.
 Shoulders relaxed, elbows bent.
 Avoid wasting energy by talking etc, at any
stage.
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Mental
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Negative perceptions. Why do we hate the beep
test? It’s a maximal output test.
Current Level- know what level you’re on.
Target level- know what level you need to get.
Trouble level- know what level you normally
struggle on. Make your first goal to get past this
level, know you’ve made it and you can do the
rest.
Know you can do it.
Preparation
Perfect practice makes perfect.
 Fluids & foods- hydration and energy are
vital.
 Warm up – less running, more stretching.
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Good Luck!
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Go out there and do your best, meet your
targets and use your fitness to improve
your umpiring.
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And finally….
–Enjoy it!?!?!?
Scotty O’Brien