The Cooper Test in Football
The Cooper Test has been a recognized, standardized test for measuring general endurance for many years. It is commonly used in schools and during entrance exams.
In competitive sports, the Cooper Test also holds significance for measuring basic endurance. However, in some sports, it has been partially replaced by other tests that better reflect the specific demands of the sport.
How is the Cooper Test conducted?
The Cooper Test is typically performed on a flat, 400-meter oval track, making an athletics stadium ideal. Participants attempt to cover as much distance as possible in 12 minutes. If a participant cannot complete a full lap by the end of the test, the remaining distance is estimated or measured precisely.
The distance covered determines the participant's score or grade for the test. The farther a participant runs, the better their score.
What is needed for a Cooper Test?
- Timer/Stopwatch: To measure the 12-minute run duration.
- 400-meter track: Preferably in an athletics stadium.
- Healthy participants: They should be physically fit (e.g., free of respiratory illnesses, fever, etc.).
- Effort: Participants should aim to run the maximum distance possible.
What does the Cooper Test reveal about performance?
Since the Cooper Test is an endurance test, it provides insight into how far an athlete can run in a defined time. Achieving a good distance requires athletes to maintain a high, steady pace, often measured in minutes per kilometer (min/km). The test can also be used to calculate maximum oxygen uptake (VO2max), offering coaches a basic overview of an athlete's fitness level.
Formula for calculating VO2max:
VO2 max = (Distanz in Metern-504,9):44,73
For example, if a male athlete runs 3000 meters in 12 minutes:
VO2max = (3000-504,9):44,73 = 55,8 ml O2/min (Milliliter Sauerstoff pro Minute)
Note: This formula provides only approximate values as VO2max varies individually and is more accurately measured in professional sports.
The role of motivation in test results
Motivation significantly influences test results. Without high motivation, the results might not accurately reflect the athlete's actual fitness level. While professional athletes are expected to give maximum effort, the monotony of running laps for 12 minutes can be uninspiring, especially for younger athletes or amateurs.
Using heart rate monitors to measure maximum heart rate can help interpret test results more accurately and gauge effort levels during the test.
The Cooper Test for Football Players
The Cooper Test is still used in football, especially at the amateur level, due to its minimal equipment requirements (a track and a stopwatch). The test provides useful insights into endurance and general fitness levels. Players who cover fewer meters in 12 minutes are likely untrained or carrying excess weight.
However, while endurance is important, football is not an endurance run. Football requires a mix of short sprints, rapid direction changes, and recovery phases—characteristics more aligned with High-Intensity Interval Training (HIIT).
In professional football, the Cooper Test is often replaced by more relevant tests that measure football-specific skills, such as acceleration, sprint speed, and agility.
Football-Specific Tests
Sprint Speed: Measuring 5m, 10m, 20m, and 30m sprint times with precise light gate systems.
- 5m time indicates acceleration.
- 30m time reveals overall sprint capability.
Sprint Endurance: Shuttle-run tests, where participants run back and forth between two lines 20 meters apart. Frequent direction changes make this test more reflective of football demands.
Hoff Test: In this test, players navigate a course with a ball, combining speed, agility, endurance, sprinting, and concentration.
Conclusion: The Cooper Test in Football
While the Cooper Test can be used as an assessment tool, it provides little to no information on the specific performance metrics critical for football. As a result, it is less frequently used in professional football, where more suitable tests are employed to better reflect the sport's specific demands.
