General

The Cooper Test for children is a way to measure the general endurance level. As large a distance as possible must be completed in twelve minutes. The larger the distance, the better the endurance. However, the Cooper Test is less reliable than the Astrand cycle test. This is because motivation and running technique also play an important role in this submaximal test. The benefit is that the Cooper Test can be done in large groups. This makes the test especially popular for schools and in sports.

Content

The test consists of the following components:

  • Warming up
  • Twelve minutes of running
  • Cooldown

Procedure

Form pairs and start with a good warm-up. Person 1 starts running and person 2 writes down how many laps are completed. When the twelve minutes are over, person 1 stops where he or she is at that moment. Person 2 measures the completed distance: The number of completed laps plus the distance of the final lap. You can read what the total number of completed meters means for your VO2 Max in the table developed for this.

Steps

  1. Set up a course of ± 400 meters;
  2. Start with a warm-up of approximately two or three minutes at low intensity;
  3. Start with the test and run as far as you can in twelve minutes;
  4. Measure the remaining distance and add this to your laps;
  5. Stop after twelve minutes at the place where you are at that moment;
  6. Search for the value belonging to the covered distance in the table below.

Results

Boys

11-12 12-13 13-14 14-15 15-16 16-17 17-18
Excellent >2650 >2700 >2850 >3050 >3100 >3110 >3120
Satisfactory 2400-2650 2400-2700 2500-2850 2800-3050 2800-3100 2850-3110 2800-3120
Sufficient 1700-2400 1950-2400 2100-2500 2350-2800 2350-2800 2450-2850 2400-2800
Average 1000-1700 1550-1950 1700-2100 1950-2350 1950-2350 2150-2450 2000-2400
Very poor <1000 <1550 <1700 <1950 <1950 <2150 <2000

Girls

11-12 12-13 13-14 14-15 15-16 16-17 17-18
Excellent >2250 >2300 >2550 >2450 >2800 >2800 >2550
Satisfactory 1950-2250 2050-2300 2100-2550 2150-2450 2300-2800 2300-2800 2150-2550
Sufficient 1500-1950 1700-2050 1650-2100 1750-2150 1800-2300 1800-2300 1750-2150
Average 1000-1500 1300-1700 1250-160 1350-1750 1600-1800 1400-1800 1350-1750
Very poor <1000 <1300 <1250 <1350 <1600 <1400 <1350

Required equipment

For this test you need the following:

  • An athletics track, or measured track
  • Measuring tape
  • Test forms

E-book: All Sports Tests

Are you looking for a useful guide that describes more than 40 sports tests? This e-book contains an overview we composed of the most important sports tests currently available. Additionally, the tests are, where possible, substantiated with literature.

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