you want to do a good performance at the Luc Léger this video is made for you whether you are preparing for the unarmed tests the STAPS police officer tests or for a simple VMA test for athletics this video will help you progress hello to you it's Benjamin Sant sports and nutrition coach passed by saintcire today we meet for a rather armed video since I will give you the techniques that will give you beasts of results at the Luc Léger subscribe quickly and we meet on the track the LUC Léger this is where it happens on an athletics track ideally but we can do it a little bit anywhere and in general in the army it is on Gou Ron so what does the LUC Léger consist of it is a test for which you will have to go back and forth over 20 m and you will do this to the rhythm of beeps which get closer and closer and which will give your rhythm I show you you run between cones going back and forth and the objective is to cross the line of the plot at the time of the BEEP or slightly before but as close as possible to the BEEP then you start again and you must reach the opposite line at the time of the next BEEP if you are slightly late you must catch up and if you can no longer catch up it's over for you so how to prepare for the Luc léger test the lu léger test is a test called VMA of maximum aerobic speed its objective is to see what is the maximum speed that you can reach at the maximum of your oxygen consumption basically it is the maximum speed that you can maintain for 5 6 minutes or even 10 minutes at a high level this VMA is a performance indicator which is used to optimize your training it is also used as an indicator to evaluate your level if you wish to become a soldier you will have to pass the tests of the CSO the army selection center and you will have to perform pull-ups squats and a Luc léger the LUC léger is the most difficult test which must be prepared as far in advance of the test it is a test for which you need power in the legs a good respiratory capacity and good support in general those who perform on this are those who play football who do team sports or obviously those who run a lot but if you do none of that and you prepare well you can get great results good and now how to prepare yourself already the base is to run and for that I refer you to my video start running in which I give you lots of advice to run better go see it at the end of this video and subscribe by the way the link is in the description then you will have to do VMA work so fractionn it is what is most effective to obtain a better level but you can not do only that or do too much otherwise you will get injured so one fractionn session in the week yes tri no and two only if you already have a very high level the second fundamental point is to work on specific work for the light LUC we will see that on the track the biggest difficulty of the light Luc is having to accelerate and slow down it can quickly CRE you and that is why that you absolutely have to work on this point otherwise you'll just kill yourself for nothing I'm already showing you what you absolutely must not [Music] do well doing that it's a clown thing and you'll stupidly ruin your performance so try to be in good rhythm and above all don't get ahead the lead is useless you'll get tired you'll really ruin your performance on the timing of the beep and give yourself [Music] progressively on the transitions if you arrive too fast that you have to bend the front leg to start off strong you'll also get tired when you go fast it's forced at some point but at the beginning you have to avoid that and try to slow down when arriving at the plot line and the objective is to decelerate at the plot to start off without getting tired and to be able to send back behind then I'll show you the technique that you absolutely have to apply to obtain a good performance on your light look already the first point is to work on your transition see which is your best support foot test a little both and then it's about accelerating at the right time so you accelerate as soon as you start again at the moment of the transition and just after your support you will restart the transitions fully this is the point to work on your light look it's really what will allow you to progress and easily improve your effort you can easily do two three more levels without exaggerating for the army during the tests many beginners manage their effort very very badly accelerate too much and end up having bad results stupidly you want to perform manage your effort and I have some more advice to give you in terms of training you must not do too much Luc léger it's a difficult effort you can do one per month it's good after you need to do basic endurance two sessions per week then threshold so one session per week and it was already the habit of running an interval session and after a little specific work lucléger then you will need to work on your supports and do muscle strengthening and support exercises demter of proprioception stairs in short all that a good light look is not just about being hot in the race it takes more than that so follow these three tips in addition already work on your breathing learn to breathe well inhale through the nose exhale through the mouth and do square breathing exercises you inhale for 3 seconds you hold 3 seconds you exhale for 3 seconds you hold 3 seconds and so on in short you understand you do that you can do it for 5 6 7 seconds then try to breathe well through the stomach during the course it is super important to use your lungs well and with your contracted abs it is not easy so learning to inhale well will help you to increase your performance and that I promise you that it plays a huge role then give it your all mentally it is just to exceed and and go to the end I am not telling you that you have to vomit but not far you really have to be at the end of the end at the end you have to give everything you are not going for Jer in the ball run at full speed until you can't take it anymore you must not go there saying to yourself I'm just going to do a new Pali no no already if you want to do P nine you aim for level 10 and that means hearing level 11 when you do your test you want to hold out until then you never stop and you really go to the end finally be smart and manage your effort so yes you have to be a moment but at the beginning you have to be calm at the start of your race you have to manage your effort short arms relaxed be relaxed and be really comfortable or chill what if you are at full speed from the start and you tire yourself out for nothing it will be very very long so start slowly and accelerate gradually to the rhythm of the BEEP on the other hand do not fall behind falling behind and having to catch up it will eat up a lot of your energy so as soon as it accelerates accelerate at the right moment and at the end you go full speed full speed full speed well well let's go back on the track and we'll see what happens if you want to train you do like me you take objects to delimit your zone then you measure to have 20 m of distance to have my 20 m I took 1 m to measure a step to get an idea and I did it in steps it's not super precise but hey unless you have a round athletics master or already made marks it's not [Music] obvious launch quick g over moving qu it's Shing dring these top it's to my to I could slow down and [Music] enjy let well I just finished my Luc léger it didn't go as planned in fact there is a mark that went away with the wind at the beginning I didn't realize it and I remeasured there at the end with the meter and I had 23 m so more complicated than expected so at the start of level 9 I gave up so I did a level 8 which is really not great for my level of the need to prepare your equipment well and to have cones that don't move because if your cones fly away like mine well it will screw up your results a bit otherwise I don't do too much light read I do more vval it's still more effective to measure your VMA the last time I did a light look I did level 12 so it's a little better than there but hey lighter distorted which is worthless at all plot level you can put anything as long as it doesn't move and it holds well on the ground I hope you still enjoyed the video that it will help you achieve your goals and that thanks to that you will succeed in doing a beast of performance at Luc léger remember to subscribe here and on Instagram to follow all my sessions and now go watch the video start running for more advice see you soon force