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Abdominal curl fitness tests of abdominal endurance as used for the President's Challenge Award

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Agility is an important component of many team sports, though it is not always tested, and is often difficult to interpret results. The Illinois Agility Test (Getchell, 1979) is a commonly used test of agility in sports, and as such there are well-established norms available.

purpose: to test running agility using various turns and movements

equipment required: flat non-slip surface, marking cones, stopwatch, measuring tape, timing gates (optional)

pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender and test conditions. Measure and mark out the test area using cones. Check the timing gate equipment and calibrate if required. See more details of pre-test procedures.

course layout: The length of the course is 10 meters and the width is 5 meters. Four cones are used to mark the start, finish and the two turning points. Another four cones are placed down the center an equal distance apart. Each cone in the center is spaced 3.3 meters apart.

procedure: Participants should lie on their front (head to the start line) and hands by their shoulders. On the 'Go' command the stopwatch is started, and the athlete gets up as quickly as possible and runs forwards 10 meters to run around a cone, then back 10 meters, then runs up and back through a slalom course of four cones. Finally, the athlete runs another 10 meters up and back past the finishing cone, at which the timing is stopped. (see Illinois test video examples). Several trials should be completed, with the best score recorded.

results: An excellent score is under 15.2 seconds for a male, less than 17 seconds for a female. See the full rating norm scores for the Illinois Test.

advantages: This is a simple test to administer, requiring minimal equipment. Also, the player's ability to turn in different directions and at different angles are tested.

disadvantages: The choice of footwear and the running surface can effect times greatly. Results can be subject to timing inconsistencies, which may be overcome by using timing gates. This test does not distinguish between left and right turning ability. The test often takes longer than 15 seconds, at which stage fatigue will begin to play a greater part in the results. There is a modified Illinois Agility Test which is shorter but still has the same movement elements.

variations:

The starting and finishing sides can be swapped, so that turning direction is reversed.

Some variations have the participant turning at a line at the far end rather than running around a cone

Some variations have the participant touching the cone or line at the end with their hand

In the USA, sometimes the measurements of the course are 30 ft long by 15 ft wide

references: Getchell B. Physical Fitness: A Way of Life, 2nd ed. New York: John Wiley and Sons, Inc., 1979.

The Test in Action

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Old Comments
Commenting is closed on this page, though you can read some previous comments below which may answer some of your questions.

very much doubt it you got 9.6 seconds unless you ran straight to the other end of the course! lies... anything below 18.5 is a very fast time - Lies jimmy (2014)

Got my time down from just under 19s (yes I was unfit) to 16.8s in about 4 weeks, with still room for improvement! Well chuffed with progress so far - Ben (2013)

easier for a smaller person to get a good score, lower centre of gravity- Sophie (2015)

what are the everyday uses for the Illinois agility test? El (2014)

Why are all you people bragging, it is just a agility test. Who Cares? Not Me and not everyone else. - Callum (2014)

I am a 13 year old girl and I got 16.63 so I don't think that's the world record. Apparently under 17 secs is a good score? - Zara kieron (2015)

i get 16.4 on this test yet able to run 100 metres in 11.0.43 at 17....this test is useless. - Will (2014)

It's an agility test. Agility is how efficiently you can change direction without losing speed. Top-100m sprinters are awesome at running at high speeds in straight lines, because that's what they train to do. But that type of running has very little agility based aspects. It's all in one plane of motion. You can't say that because your fast in straight lines, that you are fast round right corners. Look at footage of dwayne chambers doing American football... He's mega quick, but when it came to turning and changing direction, I would have put my money on a 18 wheel truck beating him. He was pants. - Charles Will (2014)

Current

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Agility is an important component of many team sports, though it is not always tested, and is often difficult to interpret results. The Illinois Agility Test (Getchell, 1979) is a commonly used test of agility in sports, and as such there are well-established norms available.

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The Standing long jump, also called the Broad Jump, is a common and easy to administer test of explosive leg power. It is one of the fitness tests in the NFL Combine. The standing long jump was also once an event at the Olympic Games, and is also an event in Sports Hall competitions in the UK and part of the power quadrathlon and jumps decathlon assessment.

purpose: to measure the explosive power of the legs

equipment required: tape measure to measure distance jumped, non-slip floor for takeoff, and soft landing area preferred. Commercial Long Jump Landing Mats are also available.

pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender and test conditions. Check and calibrate equipment if required. Perform a standard warm-up. The take off line should be clearly marked. See more details of pre-test procedures.

procedure: The athlete stands behind a line marked on the ground with feet slightly apart. A two foot take-off and landing is used, with swinging of the arms and bending of the knees to provide forward drive. The subject attempts to jump as far as possible, landing on both feet without falling backwards. Three attempts are allowed. See some long jump video examples.

scoring: The measurement is taken from take-off line to the nearest point of contact on the landing (back of the heels). Record the longest distance jumped, the best of three attempts. The table below gives a rating scale for the standing long jump test for adults, based on personal experiences. See some athlete results for the long jump test. You can also use this calculator to convert cm to feet and inches.

variations / modifications: A long jump landing pit is sometimes used instead of a hard surface, which enables the subject to confidently put more effort into the jump, and to extend the legs further in front of the body for landing. This technique also allows those with greater skill to score longer jumps, which is undesirable if you are trying to test for leg power only. Generally longer distances should be achieved with this technique, so the norm table above would not be accurate. The Eurofit Test recommends using a graduated mat for ease of recording jump distance on the landing surface.

advantages: this test is simple and quick to perform, requiring minimal equipment.

disadvantages: there is some skill component in this test.

comments: Falling or stepping backward after the landing will result in measurement to that point of contact rather than where the feet first touched. Some participants will try to use a step at take-off, which is not allowed. The World Record for the standing long jump is held by Norwegian Arne Tvervaag, who jumped 3.71 meters (12 feet 2.1 inches).

The Test in Action

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Old Comments

Commenting is closed on this page, though you can read some previous comments below which may answer some of your questions.

Amanda (2013)
i need help with jumping higher and farther what should i do. i am in 5th grade

Derek Darwin Amanda (2013)
Unfortunately being so young, in terms of explosive muscular development, anything you do won't be of real great advantage to you until you hit puberty and create testosterone. However, what is of a great advantage to anyone would be to practice jumping both far and high. What this will do is help your body create an efficient neurological connection/pattern for jumping. I wouldn't jump with any weight or with anything in your hands (you could but...) as this will alter how you jump and therefore your neurological patterning. You can also do sprints because this will help teach your muscles to fire quickly as they rarely fire quicker than when you sprint. Hope that helps.

tanne12321 Derek Darwin (2013)
Sir, You are talking to a female, who cannot create testosterone. I thought it would be just good to let you know this. Amanda keep up the good work!

Derek Darwin tanne12321 (2013)
Tanne, women DO create testosterone, and even if they didn't everything else I stated would still be true.

KSnowQueen tanne12321 (2016)
Ha hah ah ahah women don't create testosterone hahahha right OMG what grade are you in...if we didn't, we'd be DEAD. And oh Sir males produce estrogen

Ethan O'Neil KSnowQueen (2016)
Both genders create both hormones. It's just that males primarily create estrogen, females mainly create testosterone. Though males create female hormone and females do create male hormones. It's simple science, really.

KSnowQueen Ethan O'Neil (2017)
Btw about your knowledge of simple Science, have you not realized that you wrote that males primarily produce estrogen while females primarily produce testosterone ... hate to inform you but it's the other way around :.)) you see females are the ones who primarily create oestrogen and PROGESTERONE while males primarily create testosterone. huehehehe

Future Coach amanda (2013)
Try jumping with a resistance vest you can handle or use light pair of dumbbells on each hand. Make sure you are landing on a soft surface though (shock absorbing mat, turf, etc).

Brian (2017)
It has never made sense to me that measurement is made from the landing point of the heels. It seems to me that, if the starting line is where yours toes begin, then the finish line should be where your toes end; therefore the distance between one point and the other is the distance that you have jumped. I may be missing something obvious here...

my average is 270 while my record 285 you need very strong leg muscle to jump long distance
its not all about technique most of fitness teacher teach's technique - Radian (2020)

I'm 12 years old and I jump around 185cm. That is pretty good (my friends jump 150cm) but I can't jump 2 meters my best is 1.96 meters can you help me (also Im not so tall and I wish I'll be taller so I can jump longer) - Dani Rachvalsky (2019)

I know that this is a very old thread, but is getting 2.55 meters for a 13 year old good? - GamingWolfTV (2018)

Can anybody tell me the average jumping distance for a 12 year old? (soon to be 13) the average distance i can jump is around 1.9 metres, and i've been searching up many techniques and they don't really work. For some reason i feel really insecure lol -Lindon (2017)

I am a female in 6th grade, In standing long jump I jump about 180cm on hard ground which is around 70-71 inches. I have track and field soon and I am worrying about jumping off a sand pit or grass because it is harder for me to jump off a soft landing. Is there a big difference from jumping off a hard ground than a soft ground? - Nicole (2017)

Anuj (2017)
I am a 13 year old boy. I have done a leap of 280cm (indoor) is it good enough for an age world record
Dave Anuj (2017)
Listen with both ears my young friend. but make up your own mind.. you are who you decide to be. All the best!

Charlie Cao Anuj (2017)
My friend in high school jumped 305 when he was 13, so I don't think 280 is a record. (He trains with a former Olympian for long jump so that's the reason he can jump so far. He's also extremely tall, he was 6'8'' when he was 13)

Olivia (2017)
what is the fitness conponent that i should use to jump farther?? Im in 12th grade
Merric Olivia (2017)
Power/Explosiveness

Lewis mcgrath (2017)
me and my good maytey rob can jump 252cm at the age of 16 is this a good score?>???????????????>???
Enoch Kan lewis mcgrath (2018)
its kind of potato but it's still well above average so nice job

Nicolehalford (2016)
minho is at the top level ^^

Avery (2016)
lol im 14 I got that 240cm though in gym to jump simply do a half squat thrust you'r arms forward, and tuck up and lower your legs before you hit the ground my best jump was 256, but that was the first one.

Someone Anonymous (2016)
Couldn't do the running long jump but as a 9th grader I was able to do the standing long jump at 104" in PE. A school record for 9th graders for an hour until another 9th grader jumped 106" in the next PE class.

Jono (2015)
Hi my name is Jono, I'm 13 years old im a state Spirinter for the 100M and 400M, I'm the Third fastest in my school out of 750 children, and the fitness in year 7/8, and I was wondering how I could improve my standing long jump, my current record is 2.34M what would you rate that so a 13 year old, and if it's not good how could I improve? Thanks Jono

Jack T (2014)
Don't think height makes a difference. I did >3.3m when I was only 17 years old. And I'm only 5'8" and of Chinese Ethnicity.

Harold A. Jack T (2017)
The world record in the standing long jump is 3.73 meters (and that smashed the previous record). I don't think it's very likely you were doing >3.3m at 17.

Gyros (2014)
I jumped 292 cm, is there any sport I could start to do at the age of 20 to be able to get it to top level if I have 292 at the beginning?

Robert Short Gyros (2014)
Fencing. Being able to jump is a great advantage in the sub professional classes. Especially for sabre

ChrisJen (2013)
My 36 month old boy can do a standing broad jump of 39". Is this average? Thank you :)
Future Physician ChrisJen (2013)
don't you mean 3 year old?

Gautami (2013)
why should give three attempt in Standing Long Jump Test
Rob Admin gautami (2013)
Giving multiple attempts helps you to determine the person's best performance. With a few attempts they should do close to their best, any more and fatigue may be a factor. You also you need to minimize how long the test takes if you are testing large groups.

Gautami Rob (2013)
if i give only 1 attempt to the student, it will effect to their performance

Chris Chung (2013)
im 12 years old and i wanna be able to jump higher and further
so far I've gotten 2.1 metres how am I going?

Georgia (2013)
can you please post some elite athletes results that are female. I see the link above is only male results but is there any female available? thanks

Makayla (2013)
i need help getting speed and jumping farther and i am a grade 5 kid so what should i do

Future Coach makayla (2013)
For speed, try to run with sleds on the beach or do 40-50 yard sprints with parachutes. For jumping further you have to work on your power. Try jumping with a resistance vest but make sure you are landing on a soft surface (shock absorbing mat, turf, etc). Hope this helps and good luck to you.

B Future Coach (2013)
You are talking to a 5th grade kid, by adding extra resistance will hurt more then it will help.

FinnishGuy b (2014)
Not necessarily if properly administrated. Resistance wont stunt growth and increasing the rate of fire in a 5th grader will definately help his vertical and jump.

Ryan FinnishGuy (2014)
Would it not make a difference if 1 guy is 5 foot 6 and the other is 6 foot 6 ?

Current

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The Standing long jump, also called the Broad Jump, is a common and easy to administer test of explosive leg power. It is one of the fitness tests in the NFL Combine. The standing long jump was also once an event at the Olympic Games, and is also an event in Sports Hall competitions in the UK and part of the power quadrathlon and jumps decathlon assessment.

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Procedure for conducting the standing vertical jump or Sargent Jump test for measurement of muscular strength and power of the lower body

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Describes how to make your own reaction timer to test your reaction time using just a ruler

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Coordination (Alternate hand ball throw)

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Coordination (Alternate hand ball throw)

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The Alternate-Hand Wall-Toss Test is a test of hand-eye coordination, where the participant throw a ball against a wall from one hand in an underarm action, and attempt to catch it with the opposite hand.

purpose: to measure hand-eye coordination

equipment required: tennis ball or baseball, smooth and solid wall, marking tape, stopwatch (optional)

pre-test: Explain the test procedures to the subject. Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions. Perform an appropriate warm-up and practice. See more details of pre-test procedures.

procedure: A line is placed on the ground a certain distance from the wall (e.g. 2 meters, 3 feet). The person stands behind the line and facing the wall. The ball is thrown from one hand in an underarm action against the wall, and attempted to be caught with the opposite hand. The ball is then thrown back against the wall and caught with the initial hand. The test can continue for a nominated number of attempts or for a set time period (e.g. 30 seconds). By adding the constraint of a set time period, you also add the factor of working under pressure.

scoring: This table lists general ratings (source unknown) for the wall toss test, based on the score of the number of successful catches in a 30 second period.

variations / modifications: There are numerous variation that can be made to the procedures of this test depending on the desired outcomes: the size, weight and shape of the object, the distance from the wall, the number of attempts or time period can all be varied. The procedure should be recorded with the results and kept consistent for future testing of the same participants.

advantages: minimal equipment and costs are involved in conducting this test, and it can be self-administered.

disadvantages: the ability to catch the ball can be affected by how hard and straight the ball is thrown to the wall. You may want to draw a target on the wall to help with throwing accuracy. The test results may be skewed if the subject 'flukes' a few catches, so repeating the test a few times may result in more accurate results.

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The Alternate-Hand Wall-Toss Test is a test of hand-eye coordination, where the participant throw a ball against a wall from one hand in an underarm action, and attempt to catch it with the opposite hand. purpose: to measure hand-eye coordination equipment required: tennis ball or baseball, smooth and solid wall, marking tape, stopwatch (optional) pre-test: Explain the test procedures to the subject.

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The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. This test is important as because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain. This test was first described by Wells and Dillon (1952) and is now widely used as a general test of flexibility.

About Sit and Reach Test Variations

There are a few variations of the test. Many of the variations of this test involve the differences in the value of the level of the feet.

The most logical measure is to use the level of the feet as recording zero, so that any measure that does not reach the toes is negative and any reach past the toes is positive (such as for PRT Sit and Reach for the Navy). However, using negative values is more difficult for statistical analysis, and for comparing results. The procedure for the Presidents Challenge version require that the box is made with 9 inches (23 cm) at the level of the feet, so reaching two inches past the toes is recorded as 11 inches. The Eurofit manual suggests having 15cm at the level of the feet, and also 10 inches has been used (NHL combine testing).

A limitation of the traditional sit and reach procedure is that people with long arms and/or short legs would get a better result, while those with short arms and/or long legs are at a disadvantage. The modified sit and reach test controls for this, as the zero mark is adjusted for each individual, based on their sitting reach level.

The traditional sit and reach procedure also measures the combined flexibility of the legs. The Back-Saver Sit and Reach, as as used by Fitnessgram Program, tests one leg at a time. In the Chair Sit and Reach Test, designed for testing the elderly, the dominant leg is tested while the subject sits on a chair and leans forward.

If you do not have a specifically made sit and reach box, you can use any box, crate or step with a long ruler ( make your own). You can follow the description of the Sit and Reach at home, a simple version that can be done with minimal equipment, or the V-Sit Flexibility Test, similar to the sit and reach though it uses a line on the ground instead of a box.

There are similar flexibility tests not performed while sitting. The Kraus-Weber Floor Touch Test, toe touch and Schober test all measure flexibility of the lower back and hamstrings, while standing and leaning forward.

Test Procedure

The basic outline of the sit and reach test is described below. Some of the more popular variations are described in more detail above.

equipment required: sit and reach box (or alternatively a ruler can be used, and a step or box).

procedure: This test involves sitting on the floor with legs stretched out straight ahead. Shoes should be removed. The soles of the feet are placed flat against the box. Both knees should be locked and pressed flat to the floor - the tester may assist by holding them down. With the palms facing downwards, and the hands on top of each other or side by side, the subject reaches forward along the measuring line as far as possible. Ensure that the hands remain at the same level, not one reaching further forward than the other. After some practice reaches, the subject reaches out and holds that position for at least one-two seconds while the distance is recorded. Make sure there are no jerky movements. See also video demonstrations of the Sit and Reach Test.

scoring: The score is recorded to the nearest centimeter or half inch as the distance reached by the hand. Some test versions use the level of the feet as the zero mark, while others have the zero mark 9 inches before the feet. There is also the modified sit and reach test which adjusts the zero mark depending on the arm and leg length of the subject. There are some norms for the sit and reach test and also examples of some actual athlete results.

validity: This test only measures the flexibility of the lower back and hamstrings, and is a valid measure of this.

reliability: The reliability of this test will depend on the amount of warm-up that is allowed, and whether the same procedures are followed each time the test is conducted. Most sit and reach testing norms are based on no previous warm-up, though the best results will be achieved after a warm up or if the test is proceeded by a test such as the endurance test which can act as a warm up. If a warm up is used, it is important to have a standardized warm up and test order and repeat the same conditions for each time the test is conducted.

advantages: The sit and reach test is a common test of flexibility, and is an easy and quick test to perform. If using the standard testing procedure, there is a lot of published data to use for comparison.

disadvantages: Variations in arm, leg and trunk length can make comparisons between individuals misleading. This test is specific to the range of motion and muscles and joints of the lower back and hamstrings, and may not be relevant to other parts of the body.

References

Wells, K.F. & Dillon, E.K. (1952). The sit and reach. A test of back and leg flexibility. Research Quarterly, 23. 115-118.

Similar Tests

Sit and Reach Test variations:

Toe Touching Variations:

Kraus-Weber Floor Touch Test - can the subject touch their toes for 10 seconds?

Toe Touch - measure distance from fingertips to ground.

Schober test - measures the flexibility of the lumbar spine based on the stretching of the skin over the lumbar spine while bending forwards.

Stand & Reach - stand on a raised surface and bends forward with straight legs. Measure how far past the toes the finger can reach.

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The sit and reach test is a common measure of flexibility, and specifically measures the flexibility of the lower back and hamstring muscles. This test is important as because tightness in this area is implicated in lumbar lordosis, forward pelvic tilt and lower back pain.

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The Seated Medicine ball Throw, a fitness tests of muscular strength, power, and endurance for athletes

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Sprint fitness test over 30 meters for measuring running speed and acceleration

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The 20m multistage fitness test (MSFT) is a commonly used maximal running aerobic fitness test. It is also known as the 20 meter shuttle run test, beep or bleep test among other names. It is a maximal test involving continuous running between two lines 20m apart in time to recorded beeps. For more information on this test, see the complete guide to the bleep / beep test.

equipment required: Flat, non-slip surface, marking cones, 20m measuring tape, beep test audio, audio player, recording sheets.

pre-test: Explain the test procedures to the subject (many beep test audios have an explanation at the start of the recording). Perform screening of health risks and obtain informed consent. Prepare forms and record basic information such as age, height, body weight, gender, test conditions (particularly the weather and running surface). Measure and mark out the course. Ensure that the participants are adequately warmed-up. See more details of pre-test procedures.

procedure: This test involves continuous running between two lines 20m apart in time to recorded beeps. For this reason the test is also often called the 'beep' or 'bleep' test. The participants stand behind one of the lines facing the second line, and begin running when instructed by the recording. The speed at the start is quite slow. The subject continues running between the two lines, turning when signaled by the recorded beeps. After about one minute, a sound indicates an increase in speed, and the beeps will be closer together. This continues each minute (level). If the line is reached before the beep sounds, the subject must wait until the beep sounds before continuing. If the line is not reached before the beep sounds, the subject is given a warning and must continue to run to the line, then turn and try to catch up with the pace within two more 'beeps'. The subject is given a warning the first time they fail to reach the line (within 2 meters), and eliminated after the second warning.

scoring: The athlete's score is the level and number of shuttles (20m) reached before they were unable to keep up with the recording. Record the last level completed (not necessarily the level stopped at). This norms table below is based on personal experience, and gives you a very rough idea of what level score would be expected for adults, using the standard Australian beep test version. There is a more detailed table of norms for the beep test. This level score can be converted to a VO 2max equivalent score using this calculator. You may also wish to check out the Beep Test Recording Sheet.

target population: this test is suitable for sports teams and school groups, but not for populations in which a maximal exercise test would be contraindicated.

validity: The correlation to actual VO 2max scores is high (see some of these references). There are published VO 2max score equivalents for each level reached, which can be determined using this Beep VO2max Calculator.

reliability: The reliability of the beep test would depend on how strictly the test is run and the practice allowed for the participants. There are also other factors which can affect performance, which need to be controlled if possible. See point below.

advantages: Large groups can perform this test all at once for minimal costs. Also, the test continues to maximum effort unlike many other tests of endurance capacity.

disadvantages: Practice and motivation levels can influence the score attained, and the scoring can be subjective. As the test is often conducted outside, the environmental conditions can affect the results.

comments: to increase reliability, you can give consistent instructions prior to the test and provide the same encouragement and apply the same strictness to when to finish the test.

factors to consider: Although the beep test is primarily a fitness test of the aerobic energy system, there is a range of other factors that can affect performance in the test and are important to consider. These include: running efficiency and turning technique, anaerobic capacity, motivation and social dynamics, motor skills and cognitive ability (especially in children), environmental differences, clothing and running surfaces, test familiarization and instructions, the purpose and context of testing

other considerations:

This test goes by many names, though you need to be careful as the different names also may signify that these are different versions of the test. Therefore you need to be wary when comparing results or comparing to norms.

This test is a maximal test, which requires a reasonable level of fitness. It is not recommended for recreational athletes or people with health problems, injuries or low fitness levels.

One way to ensure that all athletes push themselves in the test is for them to wear a heart rate monitor. You can then compare their maximum heart rate during the test to their predicted or measured maximum to determine if they have 'maxed out'.

Variations and Other Beep Type Tests (more on Variations)

There are several versions of the test, but one commonly used version has an initial running velocity of 8.0 km/hr, then up to 9.0 km/hr for level 2 and then increases by 0.5 km/hr thereafter. Another version starts at 8.5 km/hr, then increases by 0.5 km/hr each minute (more on test variations, and see Beep test video examples).

Aero Test - similar to the description above

PACER test - similar to above, part of the FitnessGram and Brockport test batteries.

Beep Test Modifications (tests based on the standard beep test) - see more

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Old Comments
Commenting is closed on this page, though you can read some previous comments below which may answer some of your questions.

Hi guys, My score was 10.2 last time I tried, I was feeling to run but somewhat I found myself running out of energy so I stooped. Can anyone give me some tip or idea how to overcome? Actually I need to score over 13 in a week. Justin (2013)

My grandson scored 17.2 on the bleep test as laid down by WRU he is 13. can you tell me if this is good please? thanks Janis. Janis Woodfield Raven (2013)

His beep test is obviously good as evidenced by the INCLUDED results table. Shame about his genetic intelligence level judging by his grandmothers lack of reading comprehension. Janis Woodfield Raven (2013)

Are you kidding me how can you get so mad about such a silly thing that she missed de table? OMG. Isa (2013)

That's not possible. Maybe that was on an other beep test on the 400m. Tom Janis Woodfield Raven (2014)

It is quite unlikely that your grandson scored 17.2 on the 20m multistage fitness test considering the recorded world record for it is 17.1, however some younger students do a different version of it or a shorter distance. Joe Janis Woodfield Raven (2014)

the world record aint 17.1 I got 19.3. Utuii Joe (2014)

it was not measured right. no way could he get 17.2 AFL players don't even get 17. Ben Janis Woodfield Raven (2014)

Hi guys, My score was 10.2 last time I tried, I was feeling to run but somewhat I found myself running out of energy so I stooped. Can anyone give me some tip or idea how to overcome? Actually I need to score over 13 in a week. Justin (2013)

Pace yourself through the whole Bleep test. My first bleep test was 10.3 which I didn't think was very good however it is nearly impossible to increase that many levels in one week so what I did was a 6-week workout program for my muscular endurance and also my cardiovascular system; the training methods I used were Circuit training for high/medium work intensity and then continuous training which over the six weeks improved my muscular endurance in my lower body which allowed me to with stand the pain in my muscles a lot better, and also this increased my cardiovascular system too as I was able to get more oxygenated blood to my muscles in need of it. So I would say try either a high intensity 3-week workout program or a mid intensity workout program for 6-weeks which I feel is the better option as you don't force your body to adapt to things so fast. Now my bleep test is around 13.5/13.7 which according to the normative data it "Excellent". Hope this helps. Lewis Hind justin (2017)

Wow! What an interesting and exciting test! I love the beep test! It makes me squeal with enjoyment! I'm really good at it! Praise me! Deelan (2013)

Hi guys, My score was 2.1 last time I tried, I want to join the prison service, have you any idea what I need to join? Thank you guys. Jordan Witter (2013)

I think u need to practice alot more. Jj Jordan Witter (2014)

how in the world did u get 2.1 a toddler could get 5. something!!!!!!! Utuii Jordan Witter (2014)

A toddler could write and spell better than you. Gregory Williams utuii (2016)

That's really mean. Some people just don't have the endurance to run the beep test. Ella utuii (2014)

2.1 is literally walking though. Graeme ella (2017)

Hope you achieved what you wanted! Gregory Williams Jordan Witter (2016)

You need to get to 5.4 to join the prison service. Martin Jordan Witter (2013)

Hey, I was wondering, I am 13 and i got 12.2 on the test. Is that good? I play a lot of competitive football and I was wondering. My friend was doing it with me and he stopped at 11.4. Is it normal to get 12.2 for my age. Thank. Coko Gaming (2017)

guys what do they mean by shuttles?? Admin- A shuttle is each 20m run distance. Anime_God 14 (2017)

Keep quiet, I went to 19.3 and buddies of mine did 20.7 so stop acting so mucho. People doent acctualy record the best person. You'll probably find that someone did 30. Kalib (2016)

the world record for beep test is 17...so congrats to you and your friends who reached 19 and 20...about someone who did 30...are you sure that guy (it) is from earth? Issac Zheng (IM) Kalib (2017)

Hello, I'm a twelve year old girl and I got about 12.7 seconds running 30 meters back and forth twice. Is this good? Thanks. Random Person (2016)

well done on breaking the 100m world record for men (taking in the time to turn around in to factor). Move over Usain Bolt! Brant Nuttall Random Person (2017)

I achieved 3.3 on the beep test recently, I was really proud of this score. Can you tell me if this was any good. Rachel Workman (2016)

No it was terrible you need to improve I'm 14 and got 10 nearly 11. Reuben Rachel Workman (2017)

Today at school i scored level 18, shuttle 3, i'm 14 years old and i think i broke the world record! This was the 20m multi-stage fitness test, no variations involved. I might try out for the olympics marathon in 2018. Wesley Betts (2016)

Hi, I have the Topend Sports bleep test app and on setting up players it asks for weight but does not mention the measurement for this. Im in uk so would go with stones and pounds but im not sure what the US measure in? Eilef (2016)

Hi Eilef. What app are you using? Topend Sports does not have its own beep test app, though I sell a few different ones through this website. Here in Australia we use kilograms for weight, the US like the UK have not yet fully adopted the metric system. Rob Admin Eilef (2016)

I will be using the beep test for a person in a wheelchair, is it still the same beep test or do I need a different version for them to get to the various turning positions? Curisoto (2015)

Have you seen this page? This modified beep test for wheelchair users starts a bit slower than the regular test and has smaller speed increments. It also has a square course so the turns are not so sharp. So I think using the standard beep test audio will be too difficult for a wheelchair user to keep up for long. It is a great idea to include everyone in the test, though whatever you do it will be difficult to get any meaning from their test score. You may have to play around with the distance to get a setup so that they can get comparable scores. Maybe just a 10 meter course for the person in a wheel chair. It is just guesswork. Rob Admin curisoto (2015)

Someone please tell me how the scoring system works. Kelvin Beard (2015)

Hey I was wondering if anyone could tell me how you can calculate Vo2max on children age>8 with the 20mSRT. I can only find ages down to 13 years old? YNWA (2015)

Hi guys, I scored 13.3 in the bleep test and I'm only 13 years old. can someone tell me if its a good or bad score?. The length was exactly 20m. Oskar (2014)

I have the following questions: if the above is for adults, what are the rules for kids. i have a u13, 12 year old. Her coach reduces the length from 20 meters to 16 meters and wants the team to get a minimum of 10.11. Question is, do you keep the same time as adults but reduce the distance? This would make it easier. or do you start at the same speed, 8.5 k/hr (starting out) based on the reduced distance? This would keep the same pace, thus reduce the time between intervals. I am not sure this is that much easier as it gets harder sooner at the same pace. Scott (2013)
The stated speeds for each level is based on running 20m. Using the same recording, if the distance is reduced then the speed required to travel that shorter distance in the same time is also lower. for example, it takes about 8.5 seconds to cover the 20m in the first shuttle. If you still have 8.5 seconds to cover 16m, an average running speed of only 6.8 km/hr would be required. Rob Admin Scott (2013)

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Procedure for conducting the aerobic fitness test known as the beep test, bleep test, Multistage Fitness Test, MSFT, 20m Shuttle Run Test