We have been asked to plan and carry out a training program to improve an area of ourselves that we feel is needed to be improved e.g. Cardio Vascular Endurance, General Fitness, Ply metrics, Muscular Strength, Muscular Endurance etc. Dan Vernon Test I am going to improve my Cardio Vascular Endurance; the test I will use will be the beep test.
Taken from the website www.brandonsoccer.com; Beep Tests A variety of popular fitness tests are generically called “Beep Tests” because an audio tape is used to control timed runs over a measured course, and an audio tone communicates timing information the test subjects (runners). The tests are run continuously until the subjects can no longer continue or start to miss (arrive late at gates). The highest running pace and number of repetitions that the runner can accomplish successfully is then the players rating. The rating is translated, by some biometric wizardry, into an estimate of VO2Max, the amount of Oxygen that the athlete can consume per unit of body mass.
In the standard Beep Test (also known as the Leger Test), the runner covers a 20 meter interval at steadily increasing pace, with several iterations to be completed at each pace before moving on to the next. In the Birtwell Test, a 40 meter course is used. There are also tests for which the running pace varies randomly, in an attempt to more closely match game conditions. There are also variations that allow some recovery time between running intervals.
I used the L�ger Test; we did the test in our sports hall with 20 metre intervals. I managed to get to level 9, now I need to come up with a training program to improve that score.
A lot of different things may have happened to help me improve. The training program was a success and boosted my score up, I may have had a better day or been in a better mood compared to when I first did the test, or my diet helped me improve. I could have done better, as the period in between the two tests was Christmas and a lot of people put on weight over Christmas or become unfit?
I think that the Shuttle Runs helped a great deal as the layout of the Shuttle Runs is a lot like the Ler Test itself and kind of prepared me for the test again. Also the Leg Press helped strengthen my leg muscles so my legs were able to last longer and go further. I think Cardio Vascular Endurance is an easier fitness component to improve, as it is based a lot on your fitness before you start to train it, well it was for me!
I do think that the training program was a success but next time would need to be done away from Christmas, as that is a key point where maybe I lost track of the training programme during the Christmas holiday. To maybe improve my program if we did it again, I would maybe do a lot more on my diet side to the program, and plan my test out, so I know what I’m doing and not guessing all the time. But the program was a success and helped me improve my Cardio Vascular Endurance.