The purpose of this study was to compare the internal and external load in continuous and intermittent small-sided games (SSG) formats. Eight semi-professional soccer players participated in the study, and they completed three protocols: (a) I-intermittent SSG protocol (Int-I, 4 sets of 4 min with a 3 min recovery); (b) Continuous SSG protocol (Con, 2 sets of 8 min with a 3 min recovery); (c) II-SSG protocol (Int-II, 4 sets of 4 min, where each set includes 1 min of exercise with varying recovery periods (10, 20, 30 s), with a 3 min recovery period between sets). A one-way analysis of variance (ANOVA) was used to analyze the dependent variables, with significance determined at p < 0.05. The three protocols differed in total distance covered and in distance covered at speeds >19 km/h, with the Int-II protocol resulting in the greatest distance covered (p < 0.05). Additionally, players in the Con protocol exercised at a higher percentage of their maximum heart rate (%HRmax) (p < 0.05), while the highest RPE value was observed in the Int-I interval protocol (p < 0.05). The external load experienced by players in intermittent SSG protocols is higher, while internal load (%HRmax) remains relatively low. This effect is especially notable in the new intermittent exercise model proposed in this study, which incorporates progressively increasing recovery times within each exercise set. Coaches can use this model to increase players' external load without causing a heightened perception of fatigue.
Keywords: external load; internal load; interval training; recovery period; soccer training.