test VMA

  S'il est bien évidemment souhaitable de déterminer sa VMA au terme d’un test effectués en laboratoire il est possible de l'apprécier par un test terrain .

Plusieurs tests sont possible pour déterminer sa VMA ; j'en ai choisi arbitrairement deux par simplicité 

Rappel :

Dans  tous les cas échauffement indispensable avec 4 à 5 liges droites sprints de 50m environ , revenir au départ en footing 

 

Le TEST de demi cooper

Il s’agit de courir un maximum de distance en 6 minutes  puis de multiplier la distance parcourue par 100 pour obtenir sa VMA
VMA= distance x100

avantage : 

facile à mettre en place , le duré du test correspond approximativement au temps de soutien de sa VMA

inconvénient : 

Sans repère sur sa VMA  (notamment pour le premier test )  il est difficile de choisir une allure de départ car il va lui manquer des repères , du coup le risque sera de partir trop vite... ou trop lentement.

 

Le TEST VAMEVAL

Ce test doit s’effectuer sur une piste dont la distance est un multiple de 20 mètres (exemple : 200m, 300m, 400m). Avant de débuter, baliser précisément la piste en plaçant un plot tous les 20 mètres.

Protocole du test

Durant le test, le coureur doit parcourir la distance entre 2 plots le plus longtemps possible avec le rythme imposé par des bips enregistré sur un baladeur MP3. Au fur et à mesure du déroulement du test, la durée entre les bips diminue progressivement, obligeant le coureur à accélérer afin de pouvoir être au plot suivant lorsque le bip retentit

La  vitesse initiale se situe à  8 km/h. L’écart entre deux bips est calculé de telle façon que la vitesse du coureur augmente de 0,5 km/h toutes les minutes.

Le test s'arrête lorsque que  le rythme imposé  ne permet plus d'arriver au plot suivant quand bip retentit. La vitesse atteinte sur le dernier palier franchi correspondant à la VMA du coureur

La VMA du coureur est obtenue par extrapolation de la vitesse moyenne obtenue sur le test 

avantage : 

Assez facile à mettre en place sans avoir de repères sur sa VMA , plus précis 

inconvénient : 

Demande un aménagement de la séance avec plot ( un tous les 20m) et baladeur  MP3 sur lequel on aura installé le tilt sonore de l'allure 

   téléchargement du test     ( source www. u-run.fr)

 

 correspondance palier / vitesse 

mise en garde : cela n'est qu'une estimation approximative qui ne peut remplacer la validation par un test d'effort clinique 

 VMA palier_vitesse

source : http://jogginglaverune.com/trucs_et_astuces/test_vameval.pdf

 

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Commentaires (31)

1. bs 05/01/2014

Les tableaux sont vraiment tou différents, il y a celui la http://www.clg-st-exupery-velizy.ac-versailles.fr/IMG/pdf/correspondance_Palier_du_BIP_-_VMA.pdf qui indique qu'au palier 20 la vitesse vma est de 18 km/h puis un autre tableau http://www.sportnat.com/100km/outils/VMA.pdf qui indique cette fois qu'au palier 20 on à une vma de 17,3km/h ... y'a quand meme une sacrée différence ! sans compter le tableau présent sur votre article qui a l'aire d'indiquer qu'au palier 20 on a une vitesse >18km/h...

Pourquoi toutes ces différences dans ces données, et à qui se fier ?

2. alain 05/01/2014

Tout cela ne donne qu'une indication plus ou moins précise?
En matière de connaissance fine le seul moyen fiable reste le test d'effort , personnellement das la mesure du possible je le demande pour engager le calibrage des séances sur des valeurs les plus fiables possibles , sachant que la VMA est une donnée instable .
info sur le test d'effort et son analyse ; ici :
http://www.diet-sport-coach.com/pages/content/info-entrainement/test-d-effort-1.html

3. gobaille 04/11/2014

Bonjour,

Il me semblait que c'etait un plot tous les 50m ?

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