Effects of Small-Sided Soccer Games on Physical Fitness

No training-related injuries were reported in the 41 acute and long-term SSSG studies.

Typically, a single session of SSSG lasted 12–20 min (e.g., 3 × 4 min with 3 min rest or 5 × 4 min with 4 min rest) involving 4–12 players (2 vs. 2 to 6 vs. 6) at an intensity ≥ 80% of HRmax. F

ollowing single SSSG session, high cardiovascular and metabolic demands were observed. Based on the results of 34 studies (20 with healthy untrained, 10 with unhealthy individuals, and 4 with individuals with obesity), SSSG training lasted between 12 and 16 weeks and was performed 2–3 times per week.

SSSG had positive long-term effects on physical fitness (e.g., Yo–Yo IR1 performance), physiological responses including maximal oxygen uptake (VO2max) [+ 7 to 16%], and many health-related markers such as blood pressure (reductions in systolic [− 7.5%] and diastolic [− 10.3%] blood pressure).

Body composition (decreased fat mass [− 2 to − 5%]), and improved indices of bone health (bone mineral density: [+ 5 to 13%]; bone mineral content: [+ 4 to 5%]), and metabolic (LDL-cholesterol [− 15%] as well as cardiac function (left-ventricular internal diastolic diameter [+ 8%], end-diastolic volume [+ 21%], left-ventricular mass index [+ 18%], and left-ventricular ejection fraction [+ 8%]).

Irrespective of age or sex, these health benefits were observed in both, untrained individuals and clinical populations.