Getting the body and mind focused before a game or training session is very important but it can also be one of those things that can slip to the back burner and left stale with the same routines used time and time again. We’ve put together a list of 20 warm-up drills that you can use to mix it up at training and before games.

The following drills can be used at all levels and are focused on warming the body up while also getting plenty of ball work in.

1.Aerobic Warm-Up

The aim of the aerobic warm-up is to get players bodies to start warming up from their “cold muscle state”. The goal here isn’t to try and get players operating at maximum capacity but to get their bodies ready for more strenuous exertion.

Getting players to jog around the internal or external perimeter of the futsal court or even within one half if the opposition is using the other half is a great way to get the blood flowing.

We recommend a minimum of 10 minutes, a light jog may not seem like much but when done without stopping the players’ bodies will be ready for more exercises with an elevated heart rate.

A light jog before more strenuous exercises is also a great way for players to see if they are suffering any niggling injuries or if they are fit for the match ahead.

You can read our comprehensive guide to warm-up exercises for the body here.

2. Man In The Middle

Get players to form a circle, if you have enough players form two. The object of this warm-up exercise is for the player that’s located in the middle to intercept passes between the players on the circle perimeter.

A basic exercise but it is one that requires players to think before they make a pass and for the players located within the circle, they must focus on reading players body language and ball interception.

A good exercise for switching players mental focus as well as their physical, an exercise that’s used at all levels from junior to professional in both outdoor soccer and futsal.

3. 2v2 Attackers vs Defender and Goalkeeper

This one will require five players in total, have a player set up at the goal line with the futsal ball, that player will pass the ball to the attackers who are situated on the halfway line. You’ll need a defender and goalkeeper to act as the defenders.

It’s the attackers prerogative to beat the defender and goalkeeper and put the ball in the back of the net. You can mix things up by adding an extra defender or attacker into the mix to increase the pressure.

You may also wish to add extra restrictions such as:

• No more than six touches

• Time limit i.e. 60 seconds

• Not letting the defender touch the ball

Once the players have been through have them switch out to ensure all players play the roles of attackers and defenders, as futsal is such a fluid game all players need to be comfortable with attacking and defending and if needed goalkeeper duties from time to time.

4.Cross Passing/Diagonal Runs

Divide your team into two groups, have the two groups split again and face each other, approximately 5-7 meters apart in both directions. Call the groups 1 & 2 for argument’s sake.

The objective here is for the groups to face each other and pass the ball to their teammates but then run diagonally across and join the other group.

i.e. Player from group 1 passes to another player from group 1 and then runs diagonally across to join group 2. As the passes start players will need to be aware of the opposition player coming in the other direction.

5.Attacker Vs Goalkeeper

Have the attacker start his run from the opposition half, no defender present this time. Ensure the attacker is running at close to full capacity. Feed the ball to the player, it shouldn’t be the same each time,e.g: ground pass, bouncing, mid-height etc.

The aim here is for the player to try and control the ball mid-stride and then beat the goalkeeper. Players should get an opportunity to try the drill a few times with each time requiring a different type of finish such as right foot, left foot, header, volley and so on.

You can add extra constraints such as cones or a defender that jockeys only.

6. Two Balls Two Feet

A difficult exercise even for the most experienced players, having a player control one ball successfully can sometimes be a challenge but we want them to try for two in this exercise.

Have the players start at halfway and dribble through six to eight cones, time is not a factor here. This exercise is good for the players’ feet as it will get their brain focused on a very difficult exercise while building muscle memory in the weaker foot.

At the end of the cones have the players offload shots with both feet. This exercise will likely produce a few laughs and keep spirits high among the squad.

7.Piggy In The Middle

A basic warm-up, but one that is good for all levels. Have players form groups of three with one defender and two attackers.

The goal in this exercise is for the attacking players to pass to each other without the defender touching or intercepting the ball. If the defender intercepts or touches the ball then the last attacker to touch the ball must swap places with the defender.

Have players run through this for at least five minutes.

8. Keepy Up

Have players form groups of two to four players should suffice depending on squad numbers. The goal here is basic but testing. Players should try and keep the ball off the ground for as long as possible.

This is great for engaging all parts of the players’ arsenal being knees, feet, head, and so on. If you are working with an advanced squad make them play the ball higher in the air for their teammates to make it more challenging.

You can add extra restrictions such as no feet, headers only or weak foot only etc. Adding extra restrictions will ensure players are as actively engaged mentally as they are physically.

9.Goalkeeper Blitz

We haven’t forgotten about the shot-stopper, not at all. Have two players with balls attack the goalkeeper, not physically but by shooting!

There’s nothing like a bit of target practice to get the goalkeeper ready for the match now is there? What you want to happen here is for the attacking players to take their shots seconds apart.

Don’t expect your goalkeeper to be able to stop all the shots, although it’d be great the goal here is to get the goalkeeper’s reflexes working.

You can increase intensity by adding more players with balls to ensure the keepers’ hands stay piping red.

10. Quasi Handball

This one’s a little bit different, players should form two teams. If available bring the goals together so you are working with a half court. Have players pass the ball around using their hands.

Ensure players are informed that they can only score using their head or via a volley.

This is a variation of a warm-up game used by many Futsal/Soccer clubs across the globe from amateur to professional level and is a fun way to break things up while also warming up the upper body.

11. Futsal Tennis

If you have tennis nets great, if not pull the goals forward and have your team break up into even teams to form a court similar to a tennis court but on a small scale.

You can add multiple rules to this one such as:

• No bounce

• Allowing the ball to bounce once

• Headers only

• Weak foot only

• One bounce allowed, and so on.

I’ve found this to be another warm-up drill to help players bodies and minds ease into the impending game. Another great one for team morale.

12. Futsal Catch

Set up a box with cones marking each corner. Have players start at opposite sides. The goal here is for players to catch their teammate.

This is a great exercise to utilize later in your warm-up drills as it focuses more on speed as well as technical skills.

It’s a good one to help players who struggle under pressure while is great for exposing a weakness in speed and technique.

13.Suicide Sprints

One most players hate and will try and avoid at all costs, wait for the injury excuses when you announce this one!

Have players line up on side of the court with (touchline facing touchline) with the goal of sprinting to the other side touching the line and sprinting back.

Players should do this until they reach a level that they are almost at full exertion but not exhaustion.

This is great for seeing who is more efficient at short speed bursts and who needs to work on their fitness. If you want to make it really challenging you can have players do it with futsal balls.

14. 1,2, Shoot!

A classic and applied to both soccer and futsal, place one player in the middle of the attacking half towards the touchline and one player on the halfway line.

The player on the halfway line should pass the ball to the player on the touchline who will then play it back to the attacker.

The attacker should then receive the ball and shoot, each player should have a few run-throughs on both feet.

15. Practice Penalties

As there is a high chance of penalties in futsal it makes sense to get a few practice ones in and sort out a line up of it’s the type of game where one might be required.

Not only will it allow players to get a little more comfortable with the task but it also gives goalkeepers the opportunity to get some saving practice in and keep any potential butterflies away.

Don’t forget there are two penalty spots in futsal, you’d be wise to ensure that your players get practice from both spots.

16. 1 vs The Rest

Place one player in the middle of the court and everyone else on the touchline.

The goal of this exercise for the players on the touchline is to make it to the other side of the court without being losing the ball to the player in the middle.

The player in the middle should try and get the ball off and eliminate as many players as possible.

As the players are eliminated it’s left up to the last two players to decide who wins. This is another great one for building team morale and setting a positive tone for the rest of the session.

17.Squats And Planks

Warming up isn’t all about running around with a ball and firing of worldies at the poor goalkeeper. Consider running the squad through some light squat work and planking drills.

Have players squat without weights for 5 x 30-second reps holding at the bottom. It may not sound like much but it will help engage the quads and core. It’s likely that if there are any niggles in that region players will find out now.

Get the players to plank with a goal of two minutes, planking will engage their core and back primarily. All good futsal players have strong cores so they can’t be easily jostled off the ball!

18. Agility Dribbles

A very basic warm-up exercise, have players dribble through 8-12 cones.

Once players have dribbled through the cones have them pass to a player who will then do the same.

Although basic in nature this will help players warm up while using the ball without having to worry about shooting or a defender closing them down.

19. You Can’t Catch Me

No futsal ball involved here, have players line up on the goal line in pairs. One player 3 meters in front of the other.

The aim of the player in front of his teammate is to run to the other side and touch the goal line and run back without being touched by his chaser.

This is a good exercise for getting the muscles warmed up and the blood flowing while allowing the players to have some fun.

20. Tactics Review

The mind needs to warmed up as much as the body, the go hand in hand and one is out of line the other will normally be as well.

Whether it’s training or pre-game it’s important to inform players of what you expect to occur in order to help them visualize it. You can do this a number of ways such as:

• Using a whiteboard

• Watching training videos

• Using a Tactics Board 

Take this time to ensure players understand what’s required of them, even at an amateur level taking the time to field questions, develop new ideas and resolve issues in a learning environment is just as important as actual physical training drills.

While not exhaustive the above-listed drills and games can be used on almost all levels of players from amateur to professional. You’ll be able to get players in the right frame both mentally and physically for games and training sessions.

Futsal is fast and free flowing game that can easily get away from any team who isn’t well prepared or doesn’t have a sound understanding of formations and how they can benefit from them in different circumstances.

The aim of this guide is to give you an understanding and appreciation of the different formations that can be used in futsal and why they can be effective in helping you and your team in dominating the futsal court.

So, what are the different futsal formations? The most widely used and accepted formations used in modern futsal are:

• The diamond

• The Y

• Hail Mary

• The 4-0

• The Box

• The Pyramid

• Parking the bus

There are of course other formations and tactics that can be used, however, we have focused on the most widely and common used ones. Once you know how they all work you can modify and create your own formations based of these.

The Diamond (1-2-1)

The diamond is one the most commonly used futsal formations.It allows for ease of use of players who are outright attackers and defenders, particularly useful when introducing outfield players to futsal for the first time.

The diamond works by having an advanced attacking player that heads up the top of the diamond. This player should be good at holding off defenders, turning defenders and laying the ball of the he wingers.

The quasi “full back/sweeper” holds up the bottom of the diamond and should be capable of defending strongly, have good vocal commands and be able to distribute the ball among teammates.

It’s important the sweeper has a good situational awareness and vision as they will often have times where the whole court is before them and they will be relied upon to make the right call.

The wingers in diamond need to be quick, able to track back and feed of the pivot and sweeper effectively to receive and then make the right decision when it comes to moving the ball around.

It’s critical that the wingers work together to ensure that the pivot is supported efficiently but not at the cost of leaving the sweeper exposed, this again will be assisted by the sweepert communicating what he sees to his teammates.

It’s ideal that all players on the team are comfortable playing these positions, if that’s not possible then back up players on the bench should have selected positions in which they are specialists in order to support the team given the high amount of subs used in futsal.

The Y (1-1-2)

The Y formation is one that favours teams that are very strong going forward and are looking to overwhelm a weaker side or trying to peg back a few goals chasing the match.

The Y formation enables there to be two forward players who will act as “strikers” a the top of the formation, it’s important that these two players apply pressure on opposition players high in the offensive half to ensure their teammates are not overwhelmed.

A key benefit of applying high court pressure is that opposition mistakes can present scoring opportunities.

The midfielder that sits behind the two forward attackers holds a pivotal role of responsibility to not leave the last player of the formation exposed to attacks from the opposition.

Ensuring that they do not get caught out being to far forward while also assisting the advanced players while applying pressure is a fine balancing act, this role should only be carried out by a player who has a clear understanding of what’s required.

The last man in this formation much like any futsal formation needs to be sturdy in the tackle, if they are caught out in this formation while their teammates are far advanced they need to be able to quell 2v1 and sometimes 3v1 attacks.

It’s important not to over expose players that are not comfortable with defending and being under pressure.

The Hail Mary(1-0-3)

The Hail Mary formation is a last ditch effort to rescue a match that seems too far gone or to try and grab a las minute equaliser/winner in a do or die game.

Three players will act as advanced forwards with one defender. This formation is heavily reliant on high pressure in the attacking half with the objective of not letting the ball enter the defensive half as it will leave the solitary defender heavily exposed.

The players who are on the left and right of the court should be able to speedily assist the solitary defender in the event of an opposition attack.

These players need to be the fittest and most versatile on team as they will be needed to constantly attack, defend and apply pressure.

This a last ditch formation to save a game when there are no other options that seem plausible and should be used for the least amount of time as possible as it is a high risk/high reward scenario.

Park The Bus(3-0-1)

One that’s sure to make Jose Mourinho smile from ear to ear, parking the bus is great for defending a lead when times running or you want to maintain a buffer.

Three players will play as defenders with one at centre back and a left and right back, in basic soccer like terms. The left and right back should be agile players who can transition into wingers incase another formation has to be used.

There will be one solo attacker in the formations, I recommend using your strongest attacking player in this position.

Using a player who is creative, strong and able to give the opposition defence a hard time will be critical in not only maintaining an offensive reach but also relieving some of the pressure from your defensive players.

Another formation that shouldn’t be over used as there’s only so much defensive pressure any team can soak up before leaking a few goals, it’s also important to keep the subs rolling with this one to ensure players don’t get fatigued with the heavy defensive work rate.

The Box (2-2)

The box formation splits the team in half with attacking players and two defensive players.

This formation makes it clear who is responsible for what and is a formation that can be of most benefit to teams that have well-rounded players who can rotate between all four positions.

It’s important that players communicate well and have a good sense of movement, without both inexperienced teams and players can easily be caught out by opposition sides who will be able to tell fairly quickly if they know what they are doing.

Teams can practice using this formation in training to better familiarise themselves with the formation and focus on communication, the rotations and transitioning to and from other formations.

The Pyramid (2-1-1)

The Pyramid formation provides a good amount of defensive cover to the goalkeeper while maintaining an offensive outlet for the team.

By adding an additional player to defense teams will feel more comfortable moving forward but they do run the risk of their midfield and offensive players being overwhelmed by switched on teams.

The midfield and advanced attacking player need to work closely together in this formation to support each other in attacking movements and the attacker should also assist the midfielder in defensive duties to ensure that no one is caught out as much as possible.

Again another formation that should be extensively practiced outside of match day with an emphasis on transition to and from other formations, player rotation and pressing.

The 4-0

The 4-0 formation is an advanced tactic for advanced futsal players/teams that have a vast knowledge and experience in futsal and it’s formations.

With no positions set in stone, players will rotate between themselves, attack together, defend together and will keep opposition players guessing as to which position or tactic is being utilized at any given time.

A key focus is movement off the ball to open up passing and attacking options for players in possession but to also confuse the opposition and create spaces and openings.

It’s pivotal that any team that tries the 4-0 formation understands the possession retention is critical and that all players need to be on the same page and singing in harmony so to speak, anything less and it just won’t work.

If unable to properly master this technique then teams should focus on the traditional more basic formations that can be just as effective as the 4-0 formation.

Fitness Is Paramount

All of these formations are good and effective but what’s more important is the overall fitness levels of the players in the team.In order for everything to run as it should players need to be fit.

You won’t be able to get fit if you don’t train, cardio and  familiarisation with the futsal court and ball are a must, if you want to perform at maximum capacity then you have to do the hard yards off the court to build up your fitness.

If you are new to futsal then you’ll need to organise/attend the teams training sessions and stay focused to ensure you and your teammates are able to meet the requirements come match day.

You can check out some of our drills for beginners here and an intro guide to running a futsal training session here if you like.

Communication

As important as fitness levels of the team is communication, without nothing will happened and nothing will work.

Players need to understand each other, they should be able to understand each other without talking at times and this will only happen if the team spends a lot of time together on the court and and also off it.

Team building exercises are paramount to this both on and off the court.

Getting It Right

These formations can all be very effective but it’s important that they  are used at the right time when it would benefit the team the most.

By familiarising yourself/team to the formations and practicing them in training sessions you will improve as a unit more effectively when opposed to trying to implement new tactics for the first time on game day.

A great way to practice the formations is without even using a futsal ball and just focusing on the shape of the formation and transitioning into other formations.

This will assist players in gaining an appreciation and understanding of what exactly is required of them. Once everyone understands what’s required formation wise then you should introduce a ball and go from there.

What your team/players do outside of matchday such as training sessions and how often you train will be what determines how well you do on match day, it’s what separates the outstanding from the mediocre in everything not just futsal.

You may have heard of the Beep test, Shuttle run or the Bleep test, It was first introduced in 1982 and developed from the University Of Montreal Track Test. This test was conducted around 400m running track and the pace was increased every 2 minutes by audio cues.

DOWNLOAD THE BEEP TEST AUDIO FILE HERE.

The Beep Test evolved from this by reducing the area required and making it possible for the test to be conducted indoors (this allows environmental conditions to be controlled).

The original test article by Legar and Lambert described a protocol of stages every 2 minutes, later that was reduced to the 1-minute stages we go by today.

The Beep Test is a 20m multistage fitness test. It is commonly used for maximal running aerobic fitness assessment as you can see how quickly your body is able to recover after running and how many stages you are able to complete.

It is very popular due to its ability to test a large number of candidates with minimal equipment. This is an introduction, guide and how to prepare for a Beep Test.

Why The Beep Test?

The Beep Test is actually great for measuring the 3 energy systems, as it combines each of them into a single assessment. Your three energy systems are:

•    Anaerobic Alactic – This energy system is most commonly used by sprinters. It is explosive in nature and packed full of power, however, it is short in duration and extremely fast to fatigue.
•    Anaerobic Glycolytic – This energy system is a combination of power and efficiency. It allows you to have had a sustained amount of power while holding for a longer duration than a sprint, think a mile run.
•    Aerobic – This system is for marathon and cross country runners. It preserves as much energy as possible to sustain a long duration of running. This energy system tends to lack in power to preserve for distance.

Not only can you target the 3 energy systems, but it is also relatively easy to assess a large group and inexpensive.

The Beep Test also allows participants to gain an understanding of pace. This is particularly important in children developing their sense of pace, as well as the runner who often find themselves with energy to burn at the end of a race.

This allows them to get a better understanding of their abilities so they can finish with no energy in the tank and it all on the track. It minimizes the embarrassment of the slowest person to finish or individual not finishing at all, which is great for kids in school.

Equipment

When it comes to equipment for the Beep Test there are a few basic items that are required. These include:

•    Flat, non-slip surface
•    Marking Cones
•    20m Measuring Tape
•    Beep Test Audio
•    Music player/speakers
•    Recording sheets

Pre-Test

Before the session begins it is best to explain the test to those who are going to be involved. Many of the Beep Test audios do have an explanation prior to commencing the test. This is usually to ensure that everyone understands what is required of them and what they are going to be participating in.

Prior to the test being taken any health risks should be screened for. You should also obtain written consent from a medical practitioner to ensure those participating are healthy enough to do so without any potential risks.

Recording sheets should have any basic information filled in. This includes date, age, height, weight, gender, test conditions (ie weather and running surface) etc. Taking down all this information allows correct analysis of the test and comparison points for prior and future testing.

Measure and mark out the course. Utilize the cones to create two lines 20m apart. Use enough cones so the lines are clearly distinguishable. Remember to take your time measuring out the 20m distance between the cones.

This test can be performed indoors or outdoors, as long as the surface is flat and not slippery. Be observant especially if outside if there are any hazards and discrepancies in the surfaces.

Remember to always have a first aid kit on hand and an emergency procedure in place just in case there is an accident.

Depending on the candidates who are participating in the Beep Test and the reason for participation, it may be of use to utilize a heart rate and blood pressure measurement.

Take down these measurements prior to testing and then immediately after testing. This can tell you if your contender has actually ‘maxed out’.

Did you know? The Guinness World Record for the largest Beep Test is held by RAF Honington where over 586 men and women took part!

Prepare Candidates

A candidate completing the test can be of any age and size, they are just required to have some sort of fitness to prevent any injury or health risks. It is great for students, sports teams, individuals, and a variety of athletes.

Prior to the test commencing you should get any of your athletes participating in the test to remove any restrictive jewelry.

This includes bracelets, watches, long earrings – anything that has the potential of causing discomfort, restriction or could get caught. You want your athletes to be as safe as possible with minimal risks.

Allow contenders to warm up adequately before commencing the Beep Test. Warm-ups prevent possible injury, muscle strain and damage to the body, especially when it is about to undergo testing.

Test Preparation

Leading up to the test any athlete running in the session should ensure their body is physically primed and ready to perform to their maximal potential. The ability to perform at your maximum performance is more likely if your nutritional and physical at in top shape.

Nutrition

24hrs prior to the test

In this timeframe, you should consume a high carbohydrate diet. This includes items such as pasta, potatoes, cereals etc. You should also avoid any consumption of alcohol or tobacco substances as these can increase heart rate, blood pressure and affect your overall physical health.

Don’t forget the water either, you need that to hydrate your body and flush out any toxins.

12hrs prior to the test

Fluids are vital when you are going to be pushing your body to its limits. You need to be fully hydrated, especially in warmer conditions. For the 12hrs prior to the test make sure you are drinking water regularly.

Day of test

You need to be well nourished on the day of your test. Be sure to have a good breakfast. It is strongly advised to have consumed something 4 hours leading up to the test.

Don’t have anything heavy 2 hours before as it may make you ill while running and prevent you from doing your best.

You also need to avoid caffeinated products. These include:

•    Coffee
•    Coca-Cola
•    Tea

Any product with caffeine in it can increase your heart rate and blood pressure. You don’t want this especially when you are going to be increasing it yourself from the exercise in the test.

Remember to keep topping your body up with fluids by drinking lots of water before testing begins.

Physical  Condition

Please remember that the beep test does require you to have some physical fitness to participate.

The 24hr leading up to your Beep Test you should avoid strenuous and heavy activities and/or exercise, This prevents any pulling or damage to your body, particularly your muscles.

Day of test

Avoid any additional exercise prior to the test and probably afterward as well. Not exercising before the test allows your body to keep its energy and reserves for the test, allowing you to get your most accurate test result.

Exercising afterward could possibly strain your body too much and cause an injury and you don’t want that.

Wear the appropriate attire for the test. Usually, this includes shorts or track pants with a shirt, singlet or sports top depending on your preferences.

You should also wear non-slip athletic footwear. Using the appropriate footwear can prevent damages to your ankles, knees, and feet. Ensure your footwear is secured and fastened correctly and tuck your laces in to avoid tripping.

You should not participate in the test is you are suffering from an injury or illness that could possibly worsen as a result of taking part in the test. If you are not in good general health, pass on the Beep Test this time – your health and safety is more important.

Remember to warm up prior to beginning the test. A good stretching routine is advised. All participants should also take part in a cool down after finishing the test.

This can be a slow jog or walk, followed by some stretching. Do not just go and sit or lay down after the test as it can cause your muscles to ache tremendously.

Procedure

The Beep Test is continuous running between two lines that are marked out by cones. These lines are 20m apart in distance. Those participating in the test begin behind one of the two lines and face towards the other line opposite them. The recording that is played will then instruct the participants when to begin.

The contenders are to run between the two lines and turn when signaled by the beeps on the recording. The initial pace is quite slow, often a walking speed and will slowly increase every minute. Once a minute is up there will be a sound heard to signify the increase in speed and the beeps will be closer together. This will continue on for each minute – each minute is a level or stage of the beep test.

If those participating in the test reach the line before the beep sounds, they have to wait until the beep is heard to continue to the other line. As the participants progress through the stages they may not be able to keep up with the beeps.

If they are unable to reach the line before the beep sounds they are to be given a warning and continue to run to the line and then turn and try to catch up with the pace of the beeps within 2 more beeps.

If they are unable to catch up then they have reached their max out and should cease to continue the test.

Utilizing heart rate and blood pressure measurements ensures each competitor is pushing themselves. This also allows you to compare their beginning measurements to their maximum measurements allowing you the chance to determine if they have fully pushed themselves to the max.

Scoring

The score is the level and the number of shuttles (20m) they completed successfully before they were unable to keep up with the beeps. You need to record the level and shuttle number that was completed successfully, not the one the participant stopped at.

Reliability

The reliability of this test varies depending on how strictly you conduct the test, the practice allows and many other variables, including physical health and diet. You need to control as many factors as possible to safeguard the reliability of the test conducted.

Here is a rough list to give you an idea of factors that may affect performance:

•    Health
•    Diet
•    Running surface
•    Weather conditions
•    Equipment use ie variation of Beep Test
•    Practice allowed
•    Warm up
•    Clothing
•    Running efficiency
•    Turning technique
•    Motivation and social dynamics
•    Motor skills and cognitive ability (especially in children)
•    Familiarization with the test and instructions

Pros and Cons

Pros

•    Test a large group
•    Minimal Costs
•    Continues to maximum effort unlike other endurance capacity tests

Cons

•    Practice and motivation can influence scores
•    Scoring can be subjective
•    Environmental conditions can affect results
•    Can be unreliable depending on how the test is controlled

Variations

The test is known by many names. However, each name can also have a slight difference in the version of the test. Be wary when comparing results of completed tests and comparing results to norms.

The most common version of the test starts at an initial running velocity of 8.5km/hr. This is slowly increased each minute (level) by 0.5km/hr. Another version of the test starts at 8.0km/hr. Then level 2 jumps to 9.0km/hr and from there afterward increases in increments of 0.5km/hr each minute.

Beep Test Ratings

A Beep Test becomes pretty pointless unless you are able to accurately analyze and interpret the information that is provided to you during the completion of the test. Understanding the results is vital to modify training and fitness correctly, especially for high-class athletes.

The images below indicate the expected outcomes for each gender and age group. This allows you to accurately rate your beep test results.

The scores listed in the images indicate the level and the number of shuttles completed.

The information in the tables are read by:

Level / Shuttle Number

*These tables are an indication of general guidelines. Depending on the requirements of the candidates being tests the results may need to be altered.

Example:

A contender who scores an average rating may be excellent for their requirements, while a rating that is good may be classified as a fair rating instead due to their requirements.

The Beep Test is a great assessment of endurance and overall fitness. Remember not to be discouraged by your first result, or even third result – take the time to improve your rating and you will be able to notice a difference. Run the test as smoothly and efficiently as possible and try to standardize the tests as much as possible. See where you max out at!

Related Questions

What is the highest level in the Beep Test?The recording for Beep Tests varies, however, the highest level is typically 25.

How many kilometers will I cover in a Beep Test?This is dependent upon the level and number of shuttles you complete successfully. To give you an idea here are a few levels with the equivalent km ran.

•    Level 1 – You have run 140m
•    Level 5 – You have run 820m total
•    Level 10 – You have run 1,880m total
•    Level 15 – You have run 3,140m total
•    Level 20 – You have run 4,620m total