How to Use Small Sided Games for Conditioning in Football

Everyone loves a small-sided game (SSG).

Players love the competitive nature of them.

Coaches love the technical coaching aspects they can get from them.

Fitness coaches love using them for physical conditioning.

Depending on how you manipulate the SSG constraints, different physical and technical outputs will be evident.

One of my favourite papers during my PhD was a systematic review on SSGs from Stephen Hill-Haas (2011) published in Sports Medicine.

Since then, pretty much every week there is a new study on SSGs in football.

Despite this high volume of literature, there can be occasions when SSGs are used incorrectly and players suffer as a result.

Today we’ll discuss some key aspects when implementing SSGs for conditioning in football.

Let’s dive in.

Benefits of small sided games for conditioning

The greatest benefit of SSGs is the replication of match-specific scenarios.

Whilst individual physical training can arguably provide greater physical output (e.g. individual MAS conditioning running drills), it is often done without the ball.

Now that’s not to say the ball should be used 100% of the time to physically condition players, but if we can hit both a physical conditioning target whilst simultaneously improving technical/tactical skills then it makes sense to combine both.

SSGs provide naturally high-intensity due to the smaller playing areas and fewer players.

The format encourages more frequent and intense actions such as accelerations, decelerations and changes of direction.

Numerous studies have shown (e.g. Chaouachi et al. 2014) that SSGs can significantly improve sprint, ability, change of direction and jumping performance.

From a player engagement perspective (often overlooked), SSGs are much more enjoyable and competitive to provide added buy in benefit.

Designing effective small sided games

There are many ways you can manipulate the constraints within an SSG to produce different outcomes.

The three main constraints that will alter physical and technical output are:

- Player numbers

- Relative pitch area per player

- Work:Rest ratio

There are of course other constraints that can be manipulated including task constraints (e.g. ball touches, zones), equipment (e.g. goals, balls available), support players (e.g. floaters) and coach encouragement.

As described earlier, intensity is crucial when it comes to SSGs.

Some practitioners like to use peak match intensities to drive SSGs numbers, such as average speed (m/min) and accelerations.

However, it may not always be appropriate to train at or above match intensity for every single SSG drill.

Below is an example SSG drill outline that can be used to provide both an aerobic and anaerobic training stimulus:

Players: 5v5 with GKs

Pitch Size: 50m x 35m

Work-Rest: 4 x 4 min (90 secs rest)

Constraints: Ball in play as much as possible, always start from GK, support staff ensure balls served to GKs at restart, two touches max.

* from Clemente et al. (2014)

Integrated SSGs into training programmes

The use of SSGs can be applied at various points within a training microcycle.

For non-starting players on MD+1 who require additional conditioning to ‘catch up’ with the starting players, SSGs can be used at high intensities and fits well due to typically small training group numbers.

In some cases when player numbers are low, there may be requirement to bring in youth players combined with the 1^st team players – or even fitness coaches may be called upon to get involved!

SSGs can be used on high loading days (typically MD+4 and MD+3) during normal one game weeks to physically condition players.

Depending on your periodisation model and the coaches philosophy, the days in which SSGs are utilised will differ.

For example, with a tactical periodisation approach, SSGs would be best used on MD-4 (a ‘strength’ day) where the aim is short, sharp movements such as accels/decels.

Then medium or large sided games would be used on MD-3 for the ‘endurance’ themed day (or extensive vs intensive for those more used to these terms).

SSGs can still be used on MD-2 and MD-1 to maintain intensity. However, overall duration should be shorter with more emphasis on quality actions.

On MD-1 the use of SSGs should be limited. I have seen coaches used very intense SSGs on this day and get carried away with the competitiveness of the session. This led to fatigue being carried into the match next day.

Whilst typically medium/large sided games would be used on MD-1 in a very low volume/intensity format (e.g. tactical walk through), SSGs could in theory be used in a similar way.

Take Home Messages

SSGs can be a useful tool for fitness coaches to not only condition players but also provide buy in from players and coaching staff.

Below are some key take home points around how to use SSGs for conditioning in football:

- SSGs can provide a high intensity training drill that has a high buy in with players and coaching staff.

- The main 3 constraints that will alter physical outputs are pitch size, player numbers and work:rest ratio.

- Ensure you periodise SSGs based on the overall theme for the day.

- Don’t overcook players with SSGs on MD-2 and MD-1 or else you risk carrying fatigue into the match day.

If you would like to learn more about how use SSGs for conditioning in football, check out my football fitness mentorship community here.

That’s all for this week. See you next time!