In elite football, the question of whether conditioning should be conducted with or without the ball continues to be hotly debated. Advocates of small-sided games (SSGs) and tactical periodisation argue for game realistic, integrated training. Meanwhile, proponents of more traditional athletic development methods point to the necessity of isolated, controlled work to build and maintain the physical qualities the game alone often fails to provide.
However, it doesn’t need to be one or the other, a hybrid model may be the key, one that blends both ball-based and non-ball-based conditioning methods, guided by smart planning, physical profiling, GPS monitoring, and interdisciplinary collaboration between performance coaches and technical staff. This approach not only aligns physical goals with tactical and technical demands but also ensures no physiological quality is left underdeveloped.
This article explores the reasoning behind an integrated philosophy, supports it with peer-reviewed research, and outlines how performance and technical departments can work together to achieve optimal outcomes.
Understanding the Demands of the Game
Modern football is a high-intensity, intermittent sport characterized by unpredictable actions, tactical chaos, and high mechanical demands. Players must accelerate, decelerate, jump, cut, and sprint, all while making complex decisions under pressure. According to match analysis studies:
- Elite players can cover >12km per match, with 200-350m of sprint distance
- High-speed running (HSR) accounts for ~8-12% of total distance, depending on position (Bradley et al., 2009)
- Maximal sprint efforts are rare (~1-3 per game), but critical to match-defining moments (Faude et al., 2012)
Given the chaotic and variable nature of match play, relying solely on game based exposure to develop and maintain critical physical qualities, like max velocity sprinting or repeated high-intensity efforts is problematic. This underpins the need for a supplementary conditioning framework.
The Case for Ball-Based Conditioning
Conditioning with the ball, most often delivered through SSGs, positional play games, and transition-based drills, has become increasingly popular for good reason. These drills:
- Are inherently sport-specific
- Create competitive and engaging environments
- Combine technical, tactical, and physical development
Physiological Validity
Research supports their physiological value:
- Hill-Haas et al. (2011) demonstrated that SSGs can generate heart rate responses >85% HRmax, sufficient to stimulate aerobic adaptations.
- Clemente et al. (2020) systematically reviewed 44 studies and found that well designed SSGs improve aerobic capacity, sprint performance, and even change of direction ability.
Manipulating the Training Load
Performance staff can adjust training stimulus by manipulating variables such as:
- Pitch size (larger = more HSR)
- Player numbers (fewer = more mechanical load per player)
- Work-to-rest ratio (shorter rest = higher metabolic load)
- Rules (e.g. touch limits or bonus points for defensive transitions)
The result: SSGs can be tailored to drive specific physical outcomes while maintaining tactical realism.
Limitations of Ball-Based Work
Despite the benefits, there are important caveats:
- Maximal speed exposure is inconsistent: Match play rarely exposes players to >90% max velocity, especially central midfielders and defenders.
- Workload distribution is uneven: In an open game format, players may not reach target loads due to tactical role, fatigue, or playing style.
- Rehabilitation or return-to-play players may not reach desired metrics through games alone.
These shortcomings reveal that the game cannot always provide the full range of required stimuli, especially in a time-limited training week.
The Importance of Isolated Conditioning
Isolated (non-ball) conditioning refers to structured athletic development sessions without the technical component e.g. linear sprint drills, resisted runs, tempo intervals, repeated sprint training, agility work, and gym-based conditioning.
Targeting Specific Physical Qualities
Isolated methods allow for:
- Precise dosage: Coaches can control intensity, volume, and density without technical variability
- Tissue-specific loading: Tendon health, muscle strength, and joint robustness can be targeted
- Exposure to undertrained metrics: HSR, deceleration load, sprint distance, and acceleration/deceleration frequency
Injury Prevention
Evidence suggests targeted conditioning reduces injury risk:
- Malone et al. (2018) found that players exposed to consistent high-speed running had lower hamstring injury rates
- Tim Gabbett’s workload research emphasizes chronic load consistency as a critical injury risk modulator (Gabbett, 2016)
Repeated Sprint and Anaerobic Conditioning
Repeated sprint ability (RSA) is a key determinant in elite football. Structured interval work improves:
- Lactate buffering capacity
- Recovery between sprints
- Neuromuscular fatigue resistance (Iaia et al., 2009)
Integration Is the Solution
Rather than choosing between ball or non-ball conditioning, the optimal strategy is to integrate both:
- Use SSGs and football-based drills to drive tactical learning and aerobic/anaerobic adaptation
- Supplement with targeted isolated work to fill in the gaps, especially sprint exposure, deceleration load, and positional-specific work
This hybrid model provides robustness, clarity, and adaptability across a season.
Interdisciplinary Planning: The Cornerstone
The best outcomes may come from interdisciplinary planning. When performance and technical staff co-design sessions:
- Physical targets are embedded into technical drills
- Tactical objectives support physiological development
- GPS feedback informs next session planning
Communication is Key
- Performance and medical staff aligned on sprint thresholds, RPE, wellness
Final Thoughts
Modern football demands holistic, evidence based, and athlete centred training. Relying solely on the game or solely on isolated training is insufficient. By blending both, guided by data and driven by a collaborative team, we create environments that develop complete footballers, physically resilient, tactically aware, and performance ready. Let’s move beyond the binary. Let’s integrate, collaborate, and elevate.
References
Hill-Haas, S. V., et al. (2011). “Physiological responses and time-motion characteristics of various small-sided soccer games in youth players.” J Sports Sci.
Clemente, F. M., et al. (2020). “Effects of small-sided games on physical fitness and specific skills in young football players: A systematic review.” Sports Medicine.
Faude, O., et al. (2012). “Football-specific activities and physiological demands during training and match-play.” J Sports Sci.
Malone, S., et al. (2018). “High chronic training loads and exposure to bouts of maximal velocity running reduce injury risk in elite Gaelic football.” J Sci Med Sport.
Iaia, F. M., et al. (2009). “Short- and long-term adaptations to sprint interval training.” Sports Med.
Gabbett, T. J. (2016). “The training—injury prevention paradox: should athletes be training smarter and harder?” Br J Sports Med.