1. The Beep Test Made Easy(er) Hints on how to maximise your score in the beep test Scotty O’Brien

2. Background Degree in Human Movement Acting Head of PE Sports College Targets Scotty O’Brien

3. Pace Judge your running in time with the beep. Stop / start wastes energy. Judge your running in time with the beep. Stop / start wastes energy. If you turn early- gradually bring it back, don’t stop and wait, keep going. If you turn early- gradually bring it back, don’t stop and wait, keep going. Lead off the line above pace, a bit quicker than the level you’re on for the first 3-5 strides. Slow into the line for the turn. Lead off the line above pace, a bit quicker than the level you’re on for the first 3-5 strides. Slow into the line for the turn.

4. Turning One foot to touch the line. Never cross the line. One foot to touch the line. Never cross the line. Turn before the line, step back to push off. Turn before the line, step back to push off. Turn with each leg. Left at one end, right at the other, avoid using only the muscles on one side of your body. Turn with each leg. Left at one end, right at the other, avoid using only the muscles on one side of your body.

5. Running Run with your head up, watch your feet only at the line. Run with your head up, watch your feet only at the line. Shoulders relaxed, elbows bent. Shoulders relaxed, elbows bent. Avoid wasting energy by talking etc, at any stage. Avoid wasting energy by talking etc, at any stage.

6. Mental Negative perceptions. Why do we hate the beep test? It’s a maximal output test. Negative perceptions. Why do we hate the beep test? It’s a maximal output test. Current Level- know what level you’re on. Current Level- know what level you’re on. Target level- know what level you need to get. Target level- know what level you need to get. Trouble level- know what level you normally struggle on. Make your first goal to get past this level, know you’ve made it and you can do the rest. Trouble level- know what level you normally struggle on. Make your first goal to get past this level, know you’ve made it and you can do the rest. Know you can do it. Know you can do it.

7. Preparation Perfect practice makes perfect. Perfect practice makes perfect. Fluids & foods- hydration and energy are vital. Fluids & foods- hydration and energy are vital. Warm up – less running, more stretching. Warm up – less running, more stretching.

8. Good Luck! Go out there and do your best, meet your targets and use your fitness to improve your umpiring. Go out there and do your best, meet your targets and use your fitness to improve your umpiring. And finally…. And finally…. –Enjoy it!?!?!? Scotty O’Brien