Research
Mixed
Speed-endurance training (repeated sprints) improves football-specific endurance (YYIR test 22-28%) and repeated sprint ability (~2%) more effectively than aerobic high-intensity training alone.
To improve your ability to perform repeated high-intensity efforts, include speed-endurance training in your regimen. Perform repeated sprints (e.g., 40m shuttle sprints) with short rest periods, twice a week for 8-10 weeks. This will significantly boost your football-specific endurance and repeated sprint ability.
GoodSupportsHIGH confidence
Speed-endurance training has a positive effect on football-specific endurance, as shown by the marked improvements in the YYIR test (22% to 28%) and the ability to perform repeated sprints (~2%).
Why this rating
Based on review of studies showing specific improvements in speed-endurance metrics.
Source
High-Intensity Training in Football
F. Marcello Iaia et al. · International Journal of Sports Physiology and Performance · 2009
DOI 10.1123/ijspp.4.3.291
narrative_reviewCited 335×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
More from this paper
- 8 to 12 weeks of aerobic high-intensity running training (>85% HRmax) improves VO2max (5-11%), running economy (3-7%), and yo-yo intermittent recovery test performance (13%) in football players.Good
- Small-sided games and football-specific drills can elicit high-intensity physiological responses (VO2max, running economy) comparable to non-ball high-intensity training, while potentially offering greater football-specific performance benefits.Moderate
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