How to Improve Your Beep Test Score in 3 Weeks

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The Women’s Soccer program at The Mount frequently use the Nike Sparq beep test to measure players’ current fitness levels.

In this post I’ll detail how one of the players was able to increase her score from level 33 to level 40 in just 23 days.

Training Plan

The training plan was a 3 week cycle that consisted of four training sessions per week. The training sessions were performed in a typical double-split manner.

Mondays and Thursdays were high intensity sprint and agility sessions while Tuesdays and Thursdays were classified as lower intensity, longer distance runs.

Inclusive of a dynamic warm-up, each session lasted 30-45 minutes.

Mondays & Thursdays

I’m a big fan of using what I call a star drill to develop game like fitness. While the dynamics of open play are difficult to recreate, I think this drill does a good job. From my own playing experience and from reading some published research, I’ve learned that soccer players change their direction of movement at least every 4 seconds throughout a game of. Considering this, it makes sense to design soccer specific drills that contain a distinct change of direction component at least every 4 seconds.

Week One

STAR DRILL 2 sets of 4 repetitions

  • Sprint forward and around each cone
  • Repeat for 4 repetitions, REST, and then change sides

SPRINTS 2 sets of 4 repetitions

  • Walk 10 yards, sprint 15 yards, walk 10 yards
  • Rest at least 60 seconds between sets

Week Two

STAR DRILL 2 sets of 5 repetitions

  • Sprint forward to first cone, side shuffle to second cone, sprint to third cone, side shuffle to fourth and sprint to fifth cone.
  • Repeat for 5 repetitions, REST, and then change sides

SPRINTS 2 sets of 5 repetitions

  • Walk 7 yards, sprint 15 yards, walk 7 yards
  • Rest at least 60 seconds between sets

Week Three

STAR DRILL 2 sets of 6 repetitions

  • Backpedal to first cone, sprint to second cone, backpedal to third cone, sprint to fourth cone and finish by backpedaling to starting position
  • Repeat for 6 repetitions, REST, and then change sides

SPRINTS 2 sets of 6 repetitions

  • Walk 6 yards, sprint 15 yards, walk 6 yards
  • Rest at least 60 seconds between sets
Tuesdays & Fridays

Tuesdays and Fridays were basic GPP days. Each Tuesday & Friday consisted of three 3 minute runs. The rest period between sets was adjusted each week.

Week One

3 x 3 min runs

  • Rest 3 minutes between sets

Week Two

3 x 3 min runs

  • Rest 2:45 between sets

Week Three

3 x 3 min runs

  • Rest 2:30 between sets
3 Minute Runs

 

I set 2 cones on the field 60 yard apart.

The expectation for the first session was to get at least 10 runs in, and her goal was for 12.

In week one there was a combination of 12’s and 11’s. In week two it was almost all 12’s and by week three she managed to get mostly 13’s and even a single 14. It doesn’t take a genius to know that increased distance within the same duration equals increased progress. This was a good sign.

The Beep Test

I timed the duration of the beep test and the seconds between each sprint in the latter stages of the test. During the mid-twenties stages each sprint was to be completed in approximately 10 seconds, while in the thirty plus stage the same run needed to completed in 9 seconds. The same could be said for 40+ stages (8 seconds per sprint).

Block II

For the second three week block of training, the higher intensity sprint days will be prescribed by time and not distance. A simple progression might look something like this;

Week One

  • 10s on, 10s off
  • 3 sets of 5 repetitions
  • Rest at least 60 seconds between sets

Week Two 

  • 10s on, 9s off
  • 3 sets of 5 repetitions
  • Rest at least 60 seconds between sets

Week Three

  • 10s on, 8s off
  • 3 sets of 5 repetitions
  • Rest at least 60 seconds between sets

Decreasing the rest time by a single second may not seem like much of a change week to week, but I guarantee the athlete will feel the difference.

A simple 1 second decrease in resting time between repetitions increases the intensity of this training effort by 10%

Related:

http://kjbtraining.com/soccer-fitness-test-p1/

http://kjbtraining.com/soccer-fitness-test-p2/

http://kjbtraining.com/alternative-fitness-testing/