Small-Sided Games vs. Running-Based High-Intensity Interval Training: An Exploratory Study of the Effects on Physical Performance and Internal Load in Under-11 Male Football Players

Background: This study aimed, in U11 male football players, (i) to investigate the effects of an 8-week running-based HIIT or SSGs program on aerobic fitness, neuromuscular performance and internal load, and (ii) to compare training-induced changes in performance variables between training modalities. Methods: Sixteen U11 football players were randomly assigned to either the SSGs group (4 vs. 4 format, 5 × 3 min with 1 min of rest between bouts) or the HIIT group (5 × 3 min of 15 s running at 100% peak velocity (Vpeak) alternating with 15 s of recovery, and 1 min of rest between sets). The intervention period lasted 8 weeks. Aerobic fitness (Yo-Yo Intermittent Recovery Level 1 Children’s Test, YYIR1C), sprint time performance (10 m and 20 m sprints tests) and change-of-direction (COD) ability (Arrowhead Agility Test) were assessed before and after the intervention. Heart rate (HR) and rating of perceived exertion (RPE) were assessed as indices of internal load. Results: Both SSGs and running-based HIIT produced comparable improvements in YYIR1C distance, Vpeak (p < 0.05), with no significant change in the between-group difference. Neuromuscular gains occurred only after SSGs (p < 0.05), with similar 10 m sprint improvements between groups but superior 20 m gains for SSGs (p < 0.01). COD ability improved in both groups (p < 0.05), with broader enhancements following SSGs (p < 0.05). Finally, running-based HIIT elicited greater HRpeak and higher RPE than SSGs (p < 0.05) across most intervention weeks. Conclusions: In U11 male football players, both SSGs and running-based HIIT effectively improved aerobic fitness and COD performance. However, SSGs may offer additional benefits for sprint development with lower perceived psychological stress.