Are You Running A Longer Beep Test Than You Need To?
The beep test is challenging enough without running further than you need to.
If I could take you back for a moment to the post where I discuss the beep test protocols, one of the important reasons for having a good understanding of those protocols is so we can take full advantage of them!
Understanding that the beep test protocols only require participants to place one foot on or beyond the end line will allow us to use the most effective and efficient method of placing our foot at the 20 meter end lines, confident that we are within the rules (protocols).
The simple, and common, mistake of placing both feet over the end line can have a massive effect on the outcome of your beep test. By stepping over the end line by just 50cm can add up to 47 meters if you were to do that for every shuttle from the beginning of the test through until the completion of level 10.
In the video you can see the difference between stepping over the end line with both feet and stepping correctly, that is, with one foot on the end line. The incorrect stepping technique in this example means an additional 47 meters has been added to the distance cover in order to reach level 10 of the beep test.
This effectively means that if a beep test participant makes this turning technique error, he/she would effectively need to be fitter than the next athlete using the right foot placement technique in order to achieve same level 10 result.
On the positive side, if you have been using this incorrect foot placement technique in the past, you have just found a way to save a lot of wasted energy! Replacing the wrong foot placement with the correct foot placement could add between half and one full level to your beep test score!
Don’t run any further than you need to!