Last updated on December 15, 2024
In the fast-evolving world of soccer coaching, one question consistently stands out: What’s the most effective way to train young players to maximize their potential? Many coaches and directors of soccer clubs look to small-sided games (SSGs) for answers. Unlike traditional full-field scrimmages, SSGs focus on fewer players and smaller spaces, replicating the intensity of a real match while improving technical skills, physical fitness, decision-making, and other key elements of the game. Within the realm of SSGs, a debate exists—should training focus on interval-based SSGs (ISSG), where players alternate high-intensity sprints with rest, or on continuous SSGs (CSSG), which maintains a steady, uninterrupted pace?
A recent study sheds light on this question by comparing ISSG and CSSG across bio-motor abilities such as anaerobic and aerobic power, speed, agility, and body composition. For coaches, understanding the nuances of each method could be the key to unlocking a player’s peak performance.
The Study Setup: Examining the Impact of Interval and Continuous Training
The study followed 16 young soccer players (average age 19.5) over eight weeks of training during their preseason. Divided into two groups, one group followed the ISSG approach, performing high-intensity bursts with rest intervals, while the other group trained continuously with CSSG. Each player underwent a series of tests both before and after the training period, evaluating:
- Anaerobic and aerobic capacity: measured through the Running-Based Anaerobic Sprint Test (RAST) and Yo-Yo test.
- Heart rate and perceived exertion: tracked during each session to assess training load.
- Body composition, speed, and agility: through body fat analysis, a 30-meter run test, and the Illinois agility test.
With this approach, the researchers aimed to determine which SSG method most effectively builds the stamina, power, and endurance young players need to thrive in competitive soccer.
Key Findings: ISSG vs. CSSG – Which Method Triumphs?
1. ISSG Drives Greater Gains in Anaerobic and Aerobic Power
For coaches focused on building explosive power, ISSGs proved to be more effective. Players who trained with ISSGs experienced significant gains in anaerobic and aerobic capacities, equipping them with the resilience needed for intense, quick-paced gameplay. The ISSG’s structured rest intervals allowed players to recover just enough to stay engaged at peak levels, fostering both stamina and explosiveness—essential qualities for today’s fast-paced game.
Real-World Application: Imagine a midfielder making back-to-back sprints to defend and then move forward on a counterattack. With ISSG’s combination of sprint and recovery phases, players are better prepared to handle these rapid, demanding shifts without fatiguing.
2. Lower Heart Rates and Perceived Exertion with ISSGs
Training load is crucial, especially in developing players. The ISSG group maintained lower average heart rates compared to the CSSG group, signaling less overall strain while still achieving performance gains. With lower perceived exertion, ISSG allowed players to push their limits repeatedly without the burnout often associated with continuous exertion.
Real-World Application: Consider how this benefits a young player who has multiple weekly practices. ISSG’s interval nature provides a sustainable way to build strength and endurance without overloading the player’s body, reducing the risk of injuries or fatigue.
3. Speed and Agility: ISSGs Show Promise and Needs Additional Drills
Although neither ISSGs nor CSSGs produced significant gains in speed or agility, ISSGs showed a trend toward better speed outcomes. Coaches looking to develop well-rounded players might use ISSGs as a foundation for endurance, supplemented by separate speed and agility drills tailored to quick movement and reflexes.
Real-World Application: A winger who relies on both speed and stamina will benefit from ISSG’s aerobic and anaerobic conditioning, while focused agility drills can fine-tune rapid directional changes, completing the player’s skill set.
4. Minimal Body Composition Changes – The Need for Extended Training and Nutrition
For coaches hoping to see body composition shifts (such as reduced body fat), the study found that both ISSG and CSSG produced minimal changes over eight weeks. This highlights that while short-term training boosts fitness, body composition adjustments require more sustained training, complemented by proper nutrition.
Real-World Application: Coaches can remind players (and parents) that body composition shifts are gradual. Consistency over months—paired with a balanced diet—leads to lasting results, especially as players continue to mature physically.
Implications for Soccer Training
For coaches, these findings underline the effectiveness of ISSG for enhancing anaerobic power, with significant benefits for heart rate control and perceived exertion. Here are two strategic insights for incorporating ISSG into training programs:
- Adapt ISSG to Training Cycles
During high-stress periods like preseason or tournament prep, ISSG’s interval structure provides an adaptable way to build endurance without exhausting players. Coaches can vary the frequency of ISSG to align with each player’s workload and developmental needs. - Use Data to Monitor Player Health
Tracking heart rate and perceived exertion allows coaches to tailor training intensities. By monitoring each player’s response to ISSG, coaches can adjust load based on individual needs, reducing the likelihood of overtraining.
Counterintuitive Insights
As I would never want to leave my readers without counterintuitive insights, I offer these for your consideration:
- Rest Amplifies Power
ISSG’s rest intervals foster more anaerobic power gains than continuous training, challenging the common belief that non-stop effort is required for progress. Instead, strategic breaks can enhance strength and stamina over time. - Lower Heart Rates Don’t Mean Lower Gains
While CSSG keeps players’ heart rates high, ISSG’s lower heart rates allow for sustained training and may actually enhance long-term performance. Sometimes, lower-intensity intervals are more impactful than high-intensity stretches, especially in young, developing players.
A Game Plan for Developing Resilient Players
For directors and coaches, this study reinforces the potential of ISSG to maximize training benefits while keeping players energized and ready for more. ISSG aligns well with game-day demands, where players must shift between bursts of energy and quick recovery. By balancing ISSG with speed and agility drills and encouraging proper nutrition, coaches can shape players who are not only powerful but resilient—ready for the fast, demanding world of competitive soccer.
Incorporating ISSG into a training plan provides a pathway to success by building endurance and explosiveness without the risk of burnout. With these insights, coaches and players can optimize training for a season filled with powerful, game-changing performances.
Citation: Daryanoosh, F., Alishavandi, H., Nemati, J., Basereh, A., Jowhari, A., Asad-Manesh, E., Oliveira, R., Brito, J. P., Prieto-González, P., García-Calvo, T., Khoramipour, K., & Nobari, H. (2023b). Effect of interval and continuous small-sided games training on the bio-motor abilities of young soccer players: a comparative study. BMC Sports Science Medicine and Rehabilitation, 15(1). https://doi.org/10.1186/s13102-023-00664-w.
The paper can be found here.
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