Everything you need to know about the soccer VMA test to improve your performance

Do you want to progress on the pitch, be faster, have more stamina and hold out until the last minute of an intense match? Then you need to know the test VMA soccer. This test isn't just a formality or a challenge for mates, it's a key indicator for coaches, trainers and all serious players.

Here and now, we're going to break it all down for you in a clear, jargon-free way: what it is, what it's for, how it works, what you need and, above all, how to take advantage of them to boost your level.

What is the VMA test in soccer?

Definition of VMA

The VMA (maximum aerobic speed) is the speed at which your body aerobically consumes the maximum amount of available oxygen. In other words? It's your maximum cruising speed during a long effort, without tipping over into total exhaustion.

In soccer, this is essential, as the sport alternates between slow phases and explosive sprints. The better you control your VMAthe better your distance performance, the more you can repeat efforts without collapsing.

The importance of VMA for footballers

For footballers, a good VMA allows you to be more regular, more reactive, and to finish strong even at the end of a match. It is often used to build adapted training sessions: splits, intermittent runs, variable-intensity circuits.

It's an indicator of your level of endurance, your ability to recover, and your ability to perform. physical preparation global. It's also very useful when it comes to screening: recruiters like profiles that can stand the test of time and distance.

How does the VMA test work in soccer?

Test steps

There are several tests for measuring VMA, but the most widely used in soccer is the Vameval test. How does it work? You run on a track or terrain at a pace dictated by beeping sounds. At each level, your speed increases. You stop when you can't keep up. Your last validated level determines your maximum aerobic speed.

Another well-known variation is the Luc Léger (shuttle) test, in which you run back and forth between two studs 20 metres apart, increasing speed every minute.

Materials required for the test

• Flat, well-marked terrain (often a 200- or 400-metre track)
• Markers every 20 metres
• An application or audio file with the beeps of the test Vameval
• The right running shoes
• A stopwatch (just in case)
• A team or coach to monitor, motivate and record results

This is not a test you can improvise on your own, especially if you want reliable results and good feedback on your training.

Why is the VMA test crucial for optimizing training?

Impact on endurance and performance

A good VMA means you're able to consume oxygen more efficiently, and therefore last longer on the ground. It's directly linked to your continuous effort, your power... aerobic and your ability to repeat high-intensity runs.

Translation: if you improve your maximum aerobic speed, you gain in performance even when fatigue sets in. This is what enables you to keep pressing your opponent in the 88th minute.

Integrating results into sessions

After the testyour trainer can build customized 100% sessions:

• Intervals: 4×4 min at 90% of VMA
• Distance work: 6×500 m at 85%
• Mixed exercises with ball + VMA intensity

At Only Way Football, we use this data to structure realistic development plans. You know exactly what to work on and how to track your progress, week by week.

Bonus: tips on how to pass your test

• Get a good night's sleep the night before and avoid dietary imbalances
• Keep properly hydrated 24 hours before the test
• Warm up for 15-20 minutes
• Don't go too fast: stick to your starting pace
• Manage your effort over time, it remains a race of increasing intensity

FAQ: answers to the questions you're probably asking yourself

Can the test be taken at any age?

Yes. Whether you're a U13 or a senior, the test is suitable for all levels. Just adjust the references and don't skip any steps.

Do you have to be very good at racing to perform well?

You don't have to be a marathon runner. What counts is your oxygen consumption and your ability to keep up with the pace. effort extended. You have to work at it over time.

Is the VMA test used during detection?

Yes, we often do. More and more clubs and organizations like Only Way Football include a speed maximum aerobic exercise to assess the candidates' state of physical preparation.

Is there an easier method than the Vameval?

Luc Léger's shuttle test is shorter, but also more demanding in terms of changes of direction. The Speed VMA remains the reference method for soccer players.

Can I train specifically to improve my VMA?

Yes! And you should. Intermittent work, threshold sessions and cardio circuits are perfect for this. The ideal thing is to vary the formats throughout the season.

Want to assess your VMA and make smart progress?

At Only Way Football, we don't just give you a test. We're with you every step of the way:

• beforehand, with personalized preparation,
• in a serious and motivating environment,
• afterwards, with an evolution program that matches your level.

Do you want to progress?

A high VMA gives a player the advantage of running faster and maintaining a more sustained pace. It is essential to measure this value regularly to adapt training sessions. The tests on offer (Cooper, V.AMEVAL, 30-15 intermittent) offer considerable flexibility and precision for individualizing our development programs.

To make effective progress, we recommend scheduling regular VMA tests. By incorporating specific sessions based on VMA, players can improve their endurance, strength and recovery capacity.

Our aim at the Detection Center is to help young talents to exploit their full potential. Don't hesitate to contact us to benefit from our expertise and personalized advice on preparation physics.