10 Tips to Maximize Your Beep Test Performance
There are many things you can do to improve your beep test score, here are ten tips you can implement to give your beep test score a boost.
- BE PREPARED: Make sure your body is in the best condition for a maximal exercise test. Rest the day before and get a good night's sleep, and eat a light meal about 1-2 hours before the test and make sure you are well hydrated. (see more about preparing for the test)
- WARMUP: without a warm-up well you probably will not perform at your best also you could risk injury which could set back your fitness training.
- PRACTICE: It's a good idea to practice the beep test at least once before taking the test. You will be more relaxed and more accustomed to pushing your limits, and everyone will know what to expect on test day.
- BE POSITIVE: A more positive state of mind can help you push through the pain barrier and reach a higher level.
- BE EFFICIENT: Using an efficient running and turning technique, which can help conserve energy for the later stages of the test. Set your own consistent pace and ignore the runners around you. Run with your shoulders relaxed and breath deeply and smoothly.
- MINIMIZE THE DISTANCE COVERED: Don't run further than you need to. As you come to the turn, time it so that one foot just touches the line (you don't have to go fully over the line), and turn sharply and not follow a wide arc.
- FOCUS: Focus on something else, such as your breathing, to take your mind away from the fatigue and pain you might be experiencing.
- SET GOALS: Set achievable goals throughout the test. Achieving even an easy goal instigates a positive state of mind that will in turn encourage you to keep going.
- IMAGINE SUCCESS: At every turn imagine yourself getting to the next line before the signal. This mental imagery technique enhances confidence and determination.
- GET FITTER: Finally, there is no avoiding this 'tip', the only sure way to make significant improvements in the beep test is to train well to improve your fitness. (see about training for the beep test)
More Resources
- Training to improve your Beep Test score
- Preparing for the beep test
- List of Beep Test Resources.
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