Acing The AFL Combine: The Beep Test

Before I start let it be known that I have not performed a beep test for near on 10 years and I don't look like I'm going to do one anytime soon. In comparison I have lived in Melbourne for over 7 years and only just ran my first lap of the Tan in March of this year. Again I don;t see myself doing another one anytime soon.

Even though the beep test has minimal carryover or relevance to an actual game of footy, it is still a popular test used by local football clubs and obviously the AFL Combine.

Why do they use it if it's not relevant?

Hard to say really but what it does allow is to test multiple players at one time and it is easily measurable with minimal outside variables besides surface.

There's not much to improving this but going out and doing the work, so here's what to do:

Step 1 - Perform the test as normal

Step 2 - Note where you finish, especially the level (what else would you do though?)

Each level goes for approximately 62 seconds so we'll use that as our baseline figure to run for.

The different levels also have a different amount of beeps but the gap between each beep decreases as you progress.

Levels 6  and 7 has 10 Beeps

Levels 8, 9 and 10 has 11 Beeps

Levels 11 and 12 has 12 Beeps

Levels 13, 14 and 15 have 13 Beeps

What you want to do is train the level you finish on, well for the most part.

If you finish in the first beeps of a level then train the level before it because it's the energy expended running that one that finished you off more so then the higher level where you only got a few beeps in.

Step 3 - Set your timer and run the test like you would but without doing the rest of the test, do this part fresh. Simply run up and down the 20 meters up and back using one of 2 methods.

For example lets say you failed on the 9th beep of 12th level you would do either of these options:

Method 1 - Set your timer for 62 seconds (or time level 12 in it;'s entirety to get a specific time to run for) and see how many up and backs you can do in that time, hopefully increasing it over time.

or

Method 2 - see how quickly you can perform 12 up and backs, hopefully getting further each time.

What this will do is provide you with mental toughness once you reach your hardest levels and it may also provide you with a little extra kick once you reach your previously failed level.

I have heard of some clubs performing the test from a different starting level so you could also do that in a fresh state if you can determine what level starts to feel a little difficult.