First we worked on my running technique. Through the use of a wide range of drills and practical applications, we completely re-modelled my technique, resulting in significant efficiency gains.
These drills focused on getting the mechanics of each running motion correct. After a couple of months, I had made noticeable improvements, and a number of my refereeing assessors commented that I seemed to be expending less energy during the game than I used to.
The Beep Test is often referred to as the 20m Multistage Fitness Test and is a form of assessing maximal running aerobic fitness.
Equipment Required
Ideally:
A flat, non-slip surface
Markers such as cones or drink bottles
20m measuring tape
Beep test on cd or mp3
Cd or mp3 player
If you are recording a number of participant's score then you'll need pen and paper.
Procedure
Turning during a beep test
This test involves continuous running between two lines 20m apart in time to recorded beeps. The test subjects stand behind one of the lines facing the second line, and begin running when instructed by the cd or tape.
The speed at the start is quite slow. The subject continues running between the two lines, turning when signalled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level).
If the line is not reached in time for each beep, the subject must run to the line turn and try to catch up with the pace within 2 more ‘beeps’. If the line is reached before the beep sounds, the subject must wait until the beep sounds. The test is stopped if the subject fails to reach the line (within 2 meters) for two consecutive ends.
The athlete's score is the level and number of shuttles (20m) reached before they were unable to keep up with the recording. Record the last level completed (not necessarily the level stopped at).
The norms table below is based on personal experience, and gives you a very rough idea of what level score would be expected for adults.
Most versions of the Beep Test go right up to Level 20, making it near impossible to complete.
This doesn't mean we can't train towards ongoing improvements in our results.
Pacing yourself within a Training
Doing the Beep Test over and over is not the best way to improve your score!
Each time you do the beep test to max in a training session, the less you'll get and the more you'll get used to achieving poor results. 3-4 sets of sub maximal beep test training will be more effective than one maximal set in the early phase (hopefully you've given yourself at least 3-6 weeks).
As a general rule you should divide your training into 3 phases: 1. Increase distances at lower intensities 2. Increase set number at higher intensities 3. Increase the number of max Beep Test attempts per week, not per session.
The beep test requires that you get good at dealing with an increasing intensity. How long that intensity lasts is determined by when you start to fatigue. If you start to notice fatigue around level 10 then you've lasted 10minutes and should train with sets of 10-15minutes. Within that set the intensity should increase but be careful of taking yourself to exhaustion. By pushing yourself to failure you effectively end the effectiveness of your session.
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First we worked on my running technique. Through the use of a wide range of drills and practical applications, we completely re-modelled my technique, resulting in significant efficiency gains. 
