The Bleep Test

THE BLEEP TEST: INSTRUCTIONS. The following equipment is required to complete the test: 1)Tape measure 2)Flat, non-slippery surface of at least 20 metres in length 3)Two cones or markers 4)Notepad 5)Recorded 'bleep' audio cassette / CD and a player Once you have obtained the equipment: -Measure out the 20m running zone using the cones or markers. -Make sure your foot is on or behind the starting point. -Start the test, making sure you arrive at the cone/marker before the next bleep. -If you arrive at the end of a shuttle before hearing the bleep, you must wait for it before you start running again. -Carry on running for as long as possible, until you can no longer keep up with the speed set by the tape. -If you fail to reach the end of the shuttle before the bleep, he should be allowed to try two or three more shuttles to try and make up the pace before his test is ended. -Try to get a friend to note down the level and number of shuttles you have done. -Do the test once a week to see if your fitness is improving. As your training progresses, you should show better results every time you re-test yourself. * To get hold of a tape contact your local athletics organisations or sports authorities. WARNING: Do NOT attempt the Bleep Test unless you have a reasonable level of fitness. Also avoid it if you have a history of medical problems.

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