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Developing Aerobic and Anaerobic Fitness Using Small-Sided Soccer Games Methodological Proposals PDF
Developing Aerobic and Anaerobic Fitness Using Small-Sided Soccer Games Methodological Proposals PDF
Developing Aerobic and Anaerobic Fitness Using Small-Sided Soccer Games Methodological Proposals PDF
76 VOLUME 36 | NUMBER 3 | JUNE 2014 Copyright National Strength and Conditioning Association
on these general arguments, small-
88.8% HRmax
92.0% HRmax
90.1% HRmax
Koklu (20)a
sided games have recently been adop-
ted to simultaneously improve players
physical fitness, tactical thinking, and
the specific dynamics of the game (16).
Although fitness development based on
running methods is well supported in
91.8% HRmax
90.2% HRmax
86.4% HRmax
et al. (11)a
of using small-sided soccer games has
not been sufficiently explored (14). Only
2 studies have developed general meth-
odological considerations for fitness
90% HRmax
81% HRmax
training based on small-sided soccer
et al. (25)
Owen
odological development for small-sided
Heart rate values for the number of players used per small-sided game
for soccer training based on small-sided
games.
For this purpose, we will present a sum-
Highest values of each study. We collected the higher value in the different games reported in each study.
183 HRmean
180 HRmean
171 HRmean
165 HRmean
152 HRmean
Owen (32)a
88% HRmax
Little and
Usually, the heart rate can be estimated Table 1 shows higher intensities tend to when the goal is to develop specific
using heart rate monitors. This equip- be achieved from games with 1-a-side aerobic training, it is important to con-
ment is now easily accessible to coaches, to 3-a-side. In these games, it is possible sider the blocks and repetitions per
allowing players and coaches to achieve to achieve values closer to 90% game to avoid these higher values.
specific values and monitor the impor- HRmax, which represent the ideal val-
tant heart rate variables. Such equipment ues for high-intensity endurance train- CHANGING FIELD DIMENSIONS
is a noninvasive device and very user ing and for the lactate system. Games Most studies report an increase in %
friendly. Moreover, with new technolog- with a larger number of players tend HRmax, blood lactate concentration,
ical advances, it is now possible to coor- to provide intermediate to extensive and rate of perceived exertion in small-
dinate the heart rate information with aerobic training. sided games played on fields with larger
a global positioning system, which pro- dimensions (5,24,32).
Other than heart rate, another physio-
vides variables such as distance covered, Statistically significant differences in
logical indicator is the blood lactate
speed, and acceleration. There are many heart rate response were found between
concentration. The majority of the re-
brands that commercialize such equip- small-sided games with the same num-
ported results suggest that small-sided
ment, which can improve the coaches ber of players on different field dimen-
games with a smaller number of players
intervention during each session.
statistically increase the blood lactate sions (5,26). In both studies, higher heart
concentration (2,11,15,26). The litera- rate values were achieved on fields with
CHANGING THE FORMATS
OF GAMES ture shows that in small-sided games, larger dimensions. However, in 1 case,
The majority of the literature indicates the blood lactate values range between no significant differences were found
that small-sided games with a smaller 2.6 and 8.1 mmol/L (16). The following (19). Table 3 presents the different heart
number of players statistically increase table presents a summary of the studies rate responses according to the dimen-
heart rate response, blood lactate con- analyzing the influence of the number of sions of the field.
centration, perceived exertion, and dis- players on the blood lactate concentra- The results also suggest that greater field
tance covered (1,9,16). tion (Table 2). dimensions statistically increase blood
With some regularity, small-sided The relation between heart rate and lactate concentration values (2,26,31).
games with fewer players can promote blood lactate varies among people. It is possible to correlate the blood lac-
values of approximately 90% HRmax Generally, the lactate threshold is tate response to the differences in the
(11,22). Nevertheless, the regular values approximately 5060% HRmax in field dimensions (Table 4).
vary between 80 and 90% HRmax untrained people and 80% HRmax in It is possible that bigger field dimen-
(15,20,26). Table 1 presents a summary trained people (18). The anaerobic sions increase the blood lactate con-
of the heart rate responses. We collected threshold is a blood lactate concentra- centration because of the increased
the values as presented by each author, tion of approximately 4 mmol/L. In the space each player must cover and the
thus the variables change between results reported, the majority surpasses decreased opportunity for recovery.
HRmean and HRmax. 4 mmol/L of blood lactate. Therefore, According to the previously reported
Table 2
Blood lactate concentration in different numbers of players per game
Number of players Aroso et al. (2) Rampinini et al. (26)a Hill-Haas et al. (15) Dellal et al. (11)a Koklu (20)a
in game
1/side
2/side 8.1 mmol/L 6.7 mmol/L 4.6 mmol/L 8.1 mmol/L
3/side 4.9 mmol/L 6.5 mmol/L 4.7 mmol/L 4.1 mmol/L 7.2 mmol/L
4/side 2.6 mmol/L 6.0 mmol/L 4.1 mmol/L 3.2 mmol/L 6.9 mmol/L
5/side 5.2 mmol/L
6/side 5.0 mmol/L
7/side
8/side
9/side
a
Highest values of each studywe reported the higher value reported by authors in their study.
Number of Field dimension Owen et al. (25)a Williams and Rampinini Kelly and Casamichana
players Owen (32)a et al. (26)b Drust (19)a et al. (5)b
in game
results, the values range between 2.6 remove the goalkeeper. In addition, response in relation to the implementa-
and 6.0 mmol/L. Therefore, smaller specific zones can be defined, the game tion of goalkeepers is presented in
spaces can be more appropriate for aer- rules can be changed, and the coach Table 5.
obic exercises and activities with high can avoid using verbal instructions or Only 1 study inspecting blood lactate
intensity to reach the lactate threshold. encouragement. concentration was identified. In this
However, larger spaces increase the study (29), it was possible to observe
blood lactate concentration and, as that the highest blood lactate value was
Using goalkeepers. The majority of
such, are recommended for anaerobic found in the 4-a-side game without
studies on the influence of small-sided
exercises and activities reaching V O2max goalkeepers (6.4 mmol/L), and the
games with and without goalkeepers
(maximal oxygen consumption). lowest value was in the 4-a-side game
report a higher intensity in the games
without goalkeepers (6,7,29). Some with goalkeepers (6.2 mmol/L).
CHANGING TASK CONSTRAINTS authors suggest that the teams tend to
Many different task constraints can be increase their defensive organization to Constraining the number of touches
used by coaches to achieve the physi- better protect the goal during games per player. At times, the coach impo-
ological, technical, and tactical goals with goalkeepers (23). Therefore, the ses the rule that each player can only
for the training of soccer players. For teams offensive process is also more perform a given number of consecutive
instance, the coach can change the ori- careful, which reduces the intensity of touches on the ball. This specific task
entation and position of the goal and the play. A summary of the heart rate constraint is used not only to increase
fundamental factors determining the Commonly, small-sided games are continuous regimes (16). This fact
physiological responses to the stimu- performed intermittently. Neverthe- may be due to the recovery periods
lus is the training regime. In fact, the less, it is important to consider both of intermittent regimes, which prevent
playtime, the number of blocks and continuous and intermittent regimes the accumulation of fatigue (1).
repetitions, and the recovery time to improve the effects of the programs Hill-Haas et al. (17) used 3 shapes of
between repetitions are considered (1). The results are not consensual. small-sided games (2-a-side, 4-a-side,
to be the fundamental variables affect- However, when significant differences and 6-a-side) played in intermittent
ing fatigue and acute responses to the are reported, the highest values of (4 3 6 minutes with 1.5 minutes of
exercise. %HRmax are achieved during the recovery) and continuous (24 minutes)
Table 7
Heart rate and blood lactate responses with the use of neutral players
Bekris et al. (4) Evangelos et al. (12)
Number of players
in game + Neutral player HRmean Blood lactate HRmean Blood lactate
Figure 1. Graphical representation of the physiological responses to task constraints in small-sided games.
regimes. Significant differences between training (2, 4, and 6 minutes) with a 3-a- regimes. No significant differences
both training regimes were observed, side game and observed the heart rate between the heart rate responses were
and the highest %HRmax was achieved response. The results showed a signifi- found in this study. However, signifi-
during the continuous regime. Never- cantly lower heart rate response value in cant differences in the blood lactate
theless, the greatest distance at a high the 2-minute periods in comparison concentration were observed; a higher
intensity (13.017.9 km/h) was covered with the 4 and 6 minutes per repetition. blood lactate value was achieved dur-
during the intermittent regime. A simi- A more recent study (20) compared the ing the continuous training regimes
lar study (13) used 3 different periods of 2-a-side, 3-a-side, and 4-a-side games in in the 2-a-side game. In 3-a-side and
time per repetition during intermittent intermittent and continuous training 4-a-side concentration was higher during
the continuous regimes but without the acute physiological responses to AEROBIC TRAINING
statistical significance. Based on the anal- the games regarding the heart rate Aerobic training is developed to
ysis presented above, a graphical sche- and blood lactate target. When tech- improve the oxygen transport system
matization for the small-sided training nical and tactical performance is of the (26). The oxygen system is best trained
regimes was developed (Figure 2). highest priority, the accumulation of by endurance workouts, that is, exercises
A reduction in motor coordination can blood lactate concentration should be of relatively long duration at submaxi-
be observed with high blood lactate reduced to ensure an ideal motor mal level (18). This specific training im-
accumulation (.6 mmol/L) because response. proves the ability to continue exercising
of soccer performance (18). The nor- Based on the general recommenda- for a prolonged period and the ability to
mal values reported in the literature for tions for the organization of small- quickly recover from high-intensity ex-
small-sided games range between 2.6 sided soccer games, the next section ercises (26). Usually, the intensity and
and 8.1 mmol/L (2,11,15,26). There- will discuss the management of train- volume of aerobic exercise are inversely
fore, it is very important to manage ing programs using small-sided games related. Increasing the volume (time) of
Figure 3. (A) 2-a-side with 1 supporter player. This specific task has a central zone played by 2 teams of 2 players. In the lateral area,
there is one supporting player per team who only plays along this area. His objective is to support his teammates to
overcome the opponents and score in one of 2 neutral goals. (B) 3-a-side game plus 2 neutral players. In this game, the
aim is to cross the scoring lines behind the opponents team. Players should cross the line with possession of the ball and
in progression. The neutral players have a specific lateral area to support the team with ball possession.
Figure 4. (A) 5-a-side game with 4 small goals. This exercise is performed on a medium field. Each team has 2 small goals to protect.
The space beyond the goals is playable. (B) 6-a-side game with midfield penetration. This task has a specific tactical
orientation. Before shooting, all offensive plays should involve a successful pass to a teammate in the specific midfield area.
aerobic training will reduce the intensity training regime and the practice intensity. ensure the specific intensities. Therefore,
to a tolerable level. The principles of aerobic training are pro- continuous and intermittent regimes
Endurance training is developed to posed by Bangsbo (3) in Table 8. must be properly used based on the spe-
improve the aerobic capacity (26). There One can observe that the intensity val- cific training targets. The intermittent
are 3 main types of endurance training ues vary based on the different types of regime is based on practice with repeti-
methods: (a) intensive endurance training, training targets. As presented above, tions and blocks, which ensures high-
(b) intermediate endurance training, and intensity and volume of training are intensity training followed by appropri-
(c) extensive endurance training. Each inversely related, and it is important to ate recovery periods. The continuous
endurance method is based on the define specific regimes of training to regime is used for the development of
Figure 5. (A) 1-a-side and 2-a-side games stations. In this specific game, 1-a-side and 2-a-side soccer tasks are played at the same
time. At each repetition, the players change the specific game. The aim of this task is to overcome the opponent and
score by crossing the opponents goal line. (B) 4-a-side game with 2 neutral players. Two teams of 4 players have 4
different sectors, thus each team has 1 player in each sector. The aim is to ensure equal ball possession. The neutral
players are the only ones who can cross all sectors to provide a proximate supporter to the team with ball possession. The
aim is to develop the anaerobic performance of the neutral players.
aerobic fitness and ensures that the a duration between 2 and 8 minutes As a rule, the larger field is 15 3 25 m
training will not increase the lactate lev- and can be best achieved by interval for a 1-a-side game, 20 3 25 m for
els above the threshold. Both regimes workouts at, as a rule, approximately a 2-a-side game, and 18 3 30 m for
can be used for aerobic training and 90% HRmax (18). In this type of specific a 3-a-side game. The larger dimensions
must be organized for intensive, inter- training, an increase in the blood lactate ensure a higher intensity level.
mediate, and endurance training. value of up to 56 mmol/L is accept-
Generally, intermediate and extensive able. In terms of intensity, this type of Long intensive endurance soccer
trainings are developed for specific training can be considered the transition training. Long intensive endurance
long-distance sports with a regular point between anaerobic and aerobic training can be performed in 8- to
cadence of practice and small oscilla- training. Commonly, the recovery time 15-minute intervals (18). The intensity
tions such as cycling or marathon run- is between 4 and 6 minutes and the num- implies a blood lactate concentration of
ning. However, soccer has specific ber of repetitions is between 5 and 8. 34 mmol/L and heart rate values
characteristics of both anaerobic and Small-sided games that ensure a spe- between 85 and 90% HRmax. The recov-
aerobic profiles because it is played at cific heart rate response and blood ery period is approximately 5 minutes,
a minimum of 75% HRmax. Conse- lactate concentration include the 1- and the number of repetitions varies from
quently, the following section will pres- a-side, 2-a-side, and 3-a-side games 4 to 5. This specific training should be
ent only the purposes of short and long using task constraints such as consec- performed without fatigue accumulation
intensive endurance soccer training. utive touch limitations, no goalkeep- from other training sessions.
ers, and practice on larger fields. Task The ideal configuration for this specific
Short intensive endurance soccer train- examples for this specific aim are pro- training is a 4-a-side, 5-a-side, or 6-a-
ing. Intensive endurance training has vided in Figure 3. side game played on medium field
dimensions, including goalkeepers and SUMMARY OF TRAINING players, smaller field dimensions, with
without touch limitation. The focus is TARGETS USING SMALL-SIDED goalkeepers, without touch limitations,
on achieving a higher quality of tactical SOCCER GAMES and without the coach encouragement
play by increasing the mental activity The most important contribution of decrease the physiological intensity.
needed to synchronize with the rest of small-sided games to soccer training Based on these findings, it was possible
the teammates to achieve the main is the opportunity to develop physio- to develop methodological guidelines
goal. Figure 4 proposes 2-task examples. logical, technical, tactical, and social for using small-sided games in aerobic
behaviors, simultaneously. Small-sided and anaerobic soccer training. It is
The field dimensions can be 20 3 games have a great potential to improve
30 m, 25 3 35 m, or 30 3 40 m for important to emphasize that small-
the quality of training. However, the sided games must be used properly
the 4-a-side, 5-a-side, and 6-a-side soc- organization of small-sided games must
cer games, respectively. by coaches to provide additional value
be specifically developed based on the to the training session. As a result, it is
context, the players level, and the mul- not enough to use small-sided games
ANAEROBIC TRAINING tiple goals to be achieved. Therefore, it is without task constraints. It is impor-
High blood lactate concentrations important to provide a generic schema- tant that each coach develops specific
(sometimes closer to 12 mmol/L) tization for the organization of small- small-sided games for the particular
observed in professional soccer players sided games (Figure 6). needs of his team. Therefore, tactical
during match play suggest that the This schematization allows for a great behavior and principles of play are
lactate-producing energy system is number of different small-sided soccer the most important factors for the
highly stimulated in a soccer game games to be developed based on the organization of small-sided games,
(3). Therefore, the ability to repeatedly main tactical and technical goals even when the main goal is to develop
perform high-intensity tasks in soccer defined for each session. In truth, the players fitness.
must be developed using anaerobic small-sided games should always be Conflicts of Interest and Source of Funding:
training (28). organized with a specific tactical/tech- The authors report no conflicts of interest.
Intensive anaerobic exercises lasting nical target in mind. Small-sided games This work was supported by FCT project
between 30 seconds and 3 minutes without a tactical goal would not be PEstOE/EEI/LA0008/2013.
activate and exhaust the lactate system sufficient for the team and can be re-
to its maximum; thus, the lactate sys- garded as more of a fitness exercise.
tem can be best trained by interval Developing specific task constraints to
workouts (18). Usually, it is possible attune players to the principles of play Filipe M.
to perform 48 repetitions per block and specific tactical behavior can opti- Clemente is
with recovery periods of 30 seconds mize and improve the quality of train- currently a PhD
to 3 minutes (ratio 1:1). The number ing. In fact, training tactical and student in Sports
of blocks can vary between 2 and 4 technical behavior simultaneously aids Sciences with
based on the number of repetitions in the development of physical fitness a specialization
per block (21), with recovery periods and is a great opportunity to reduce the in Sports Train-
between blocks of 35 minutes. volume of training, ensuring the same ing at the Faculty
quality of training with a longer period of Sport Sciences
Small-sided games that are appropriate
to recover between sessions. and Physical
for anaerobic training include 1-a-side
Education of the
and 2-a-side games, without goalkeepers,
University of Coimbra.
with touch limitations, smaller field CONCLUSION
dimensions, and coachs encourage- Training sessions based on small-sided
ment. It is possible to organize games games are very important in soccer. Fernando M.
with more players, but they should also This type of game makes it possible Lourenco
include specific task constraints to to address many variables at the same Martins works at
develop the anaerobic training. Based time. Therefore, it is important to the Polytechnic
on this, 2 small-sided games are pre- define some methodological guidelines Institute of
sented as examples of anaerobic training to optimize training. In this article, we Coimbra, Coim-
(Figure 5). identified that small-sided games with bra College of
This type of exercise is best performed a small number of players, bigger field Education
on small or medium field dimensions. dimensions, without goalkeepers, with (ESEC), and he
Dimensions of 5 3 10 m or 10 3 15 m touch limitations, and with coach is currently a Professor in the Depart-
are used for the 1-a-side games. For encouragement increase the heart rate ment of Education (Mathematics and
the 2-a-side games, dimensions of and blood lactate response. Small- Mathematics Education) and researcher
10 3 15 m or 15 3 20 m should be used. sided games with a higher number of on Instituto de Telecomunicacoes.