Effects of High-Intensity Interval Training versus Small-Sided Games on Physical Performance in Young Football Players

Abstract

Football is a high-intensity sport demanding repeated efforts such as sprinting, rapid direction changes, and jumping. This study compared the effects of High-Intensity Interval Training (HIIT) and Small-Sided Games (SSG) on physical performance in young football players. Twenty- eight players (mean age: 17.5 ± 0.6 years) were randomly assigned to either HIIT (n=14) or SSG (n=14) groups. Over an 8-week period, both groups performed their respective training protocols twice a week. Pre- and post-training evaluations included the VAMEVAL test (for aerobic endurance), the five-jump test (5JT) for lower limb power, and the modified agility T-test. Results showed that HIIT led to a significant improvement in maximal aerobic speed (MAS) from 17.1 ± 0.67 km/h to 17.71 ± 0.41 km/h (p < 0.001, effect size (ES)= 1.26), while the SSG group improved MAS from 16.98 ± 0.83 km/h to 17.65 ± 0.51 km/h (p < 0.001, effect size = 0.95). The 5JT showed no significant change for HIIT (p > 0.05, ES = 0.1), but the SSG group improved from 11.8 ± 0.81 m to 12.3 ± 0.61 m (p < 0.01, ES = 0.33). Agility improved significantly in the SSG group (from 10.21 ± 0.36 to 9.91 ± 0.21 seconds, p < 0.001, ES = 0.75), whereas no significant change was observed in the HIIT group (p > 0.05, ES = 0.13). Additionally, the SSG group reported significantly higher physical enjoyment scores (p < 0.001, ES = 1.8). Both training methods improved aerobic performance, with Small-Sided Games (SSG) improving agility and lower limb power. These results suggest that combining both methods may optimize overall physical performance in young football players.