Shorter sprints, greater gains? Effects of sprint duration on soccer physical performance

Purpose: To examine the effect of sprint bout duration during speed-endurance training on soccer-specific performance. Methods: Sixteen male soccer players (18.0 ± 0.8 y; 179.9 ± 4.8 cm; 71.4 ± 6.6 kg) completed two training protocols for 4 weeks, twice weekly: 10-s sprints (SEP10; n = 8) or 20-s sprints (SEP20; n = 8). SEP10 involved 8–12 × 10-s all-out runs with 60-s rest; SEP20 involved 4–6 × 20-s all-out runs with 120-s rest. Before and after training, players performed 20-and 200-m sprints, a repeated-sprint ability (RSA) test, and the Yo-Yo intermittent recovery test level 2 (Yo-Yo IR2). Sprint time, blood lactate, and GPS data were collected during training sessions. Results: RSA total time decreased by 1.1% (SEP20) and 1.5% (SEP10; p < .05). Yo-Yo IR2 performance improved by 10% (SEP20) and 16% (SEP10; p < .05). Shorter sprint duration (10 vs. 20 s) elicited higher power output and lower blood lactate. Conclusion: Both 10-and 20-s sprint-based training improved high-intensity performance and RSA in soccer players, with 10-s sprints inducing more favourable physiological responses.