Cooper Run

What is it testing?

The Cooper Run is to test an individual’s VO 2max.

Process

The procedure of this test involves the participants running with maximal effort for 12 minutes exactly. It is recommended that a constant running speed is kept to throughout the duration of the test. However, if a participant needs to slow down to rest or feel they can speed up, this is acceptable.

At the end of the 12minutes the distance achieved is recorded for each individual and used to gather scores later on. This is the reason a 400m running track is the ideal place to perform this test as the distance ran is more easily measured. If a running track is not convenient then there is an alternative. A smaller course can be measured out on the training ground so the distance again can be measured. The disadvantage of this is that the course may be slightly different in length each time and the distances reached will not be as accurate. In turn this will make the scores calculated less accurate.

Advantages and Disadvantages

The advantages are that the whole team can participate together and compete against each other. It is a relatively easy test to carry out and does not involve too much time or equipment. It is also good to use in training and is easy to see improvements. It is also strongly related to football as it requires the athletes to run at jogging pace, a motion undertaken the most during a match.

The disadvantages are that it is an indirect test, which are not as accurate. Also, it is designed for quite well trained individuals due to the fact it requires maximal effort for the entire length of the test. Another disadvantage is that the test does not give an actual VO 2max score; it only gives a classification of poor – excellent. Due to this fact it is suggested that this test is best for comparing athlete’s individual scores against each other to monitor improvements, rather than comparing the scores from the whole team.

Required Equipment / Facilities / Personnel

• 400m track (ideally)
• Long tape measure and cones (if no track)
• Stopwatch
• Recording sheets

Analysing Results

The results are classified according to the tables below. While they do not give exact results, they do give an idea of what level the athlete is at. These classifications can be compared to the norm table on the front page to gain an estimate of an actual VO 2max score.

Males:

Girls: