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Attempt to solo the ball as many times as possible in 30 seconds. Holding two balls - one in each hand, drop one ball onto one foot. Catch the ball and repeat with the other foot.

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Standing 10 meters from the goal, attempt to hit the crossbar with a football or sliotar. If you succeed, increase the distance from the goal or use your less dominant side.

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Stand three meters away from a wall and attempt to kick the ball against the wall as many times as possible in 30 seconds. To increase the difficulty:
1. Use both feet.
2. Use two balls - one in each hand.

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Place different objects (targets) onto the ground or on a wall if possible. Attempt to hit as many targets as possible in 30 seconds. To make it more difficult:
1. Try using both feet.
2. Increase the distance from the targets.
3. Change the size of the targets.

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How far can you run in 12 Minutes?  Check out this link to compare times. 

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How far can you run in 12 Minutes?  Check out this link to compare times. 

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Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made. In the analysis, we need to bear in mind the factors that may influence the results.

Objective

The Cooper Test (Cooper 1968) is used to monitor the athlete's aerobic endurance and to obtain an estimate of their VO ₂ max.

Required Resources

To conduct this test, you will require:

How to conduct the test

This test requires the athlete to run as far as possible in 12 minutes.

The athlete warms up for 10 minutes

The assistant gives the command "GO", starts the stopwatch, and the athlete commences the test

The assistant keeps the athlete informed of the remaining time at the end of each lap (400m)

The assistant blows the whistle when the 12 minutes have elapsed and records the distance the athlete covered to the nearest 10 metres

Assessment

The following normative data, Cooper (1968), is available for this test:

Male Athletes

Female Athletes

For an assessment of your VO ₂ max score see the VO₂ max page.

Analysis

Analysis of the test result is by comparing it with the athlete's previous results for this test. It is expected that, with appropriate training between each test, the analysis would indicate an improvement in the athlete's VO ₂ max, anaerobic and aerobic thresholds.

Target Group

This test is suitable for endurance athletes and players of endurance sports (e.g. football, rugby) but not for individuals where the test would be contraindicated.

Reliability

Test reliability refers to how a test is consistent and stable in measuring what it is intended to measure. Reliability will depend upon how strict the test is conducted and the individual's level of motivation to perform the test. The following link provides various factors that may influence the results and therefore, test reliability.

Validity

Test validity refers to the degree to which the test measures what it claims to measure and the extent to which inferences, conclusions, and decisions based on test scores are appropriate and meaningful. This test provides a means to monitor training on the athlete's physical development. There are published VO ₂ max tables, and the correlation to actual VO ₂ max is high. For assessing your Vo ₂ max see the VO₂ max normative data tables.

Advantages

Minimal equipment required

Simple to set up and conduct

More than one athlete can conduct the test at the same time

The athlete can administer the test

Disadvantages

Specific facilities required - 400m track

Assistant required to administer the test

Free Calculator

References

COOPER, K.H. (1968) A means of assessing maximal oxygen intake. JAMA. 203, p. 135-138

Page Reference

If you quote information from this page in your work, then the reference for this page is:

MACKENZIE, B. (1997) Cooper VO₂ max Test [WWW] Available from: https://www.brianmac.co.uk/gentest.htm [Accessed

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Cooper Test - 12 minute run to assess your vo2max

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Testing and measurement are the means of collecting information upon which subsequent performance evaluations and decisions are made. In the analysis, we need to bear in mind the factors that may influence the results. The Cooper Test (Cooper 1968) is used to monitor the athlete's aerobic endurance and to obtain an estimate of their VO 2 max.

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Can you beat the national average time for running one mile? The time for ages 16 - 29 is 9.34 minutes.

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Easy Abs Workout for Beginners -  HASfit 5 Minute Quick Abs - Easy Stomach Abdominal Exercises

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Attempt to roll lift the sliotar as many times as possible in 30 seconds.

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Stand 2 meters away from a wall and attempt to hand pass the ball against the wall as many times as possible in 30 seconds.

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Attempt to volley a toilet roll as many times as possible

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Try and kick a football directly into a bin - no bouncing allowed. If you succeed, increase the distance. Or attempt to kick it directly into the bin using your weaker foot.

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15 MIN TOTAL CORE/AB WORKOUT (At Home No Equipment)

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P.E with Joe | Wednesday 25th March 2020

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Day 5 | 7 Days of Sweat Challenge | The Body Coach TV

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