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How to Use Small-Sided Games to Build Match Fitness

CREATED BY: The Non-League Network


Intro

Full-size pitch fitness isn’t always practical for non-league players. But here’s the secret: small-sided games are gold for match fitness.


Less space = more touches, more sprints, more intensity.


Do them right, and you’ll be match-ready faster than endless laps ever could.


1. Keep It High Intensity

  • 4v4, 5v5, or 6v6 works best

  • Smaller teams = more involvement per player

  • Push the pace — quick transitions, no hanging around


2. Focus on Game-Like Movements

  • Sprint, change direction, accelerate, decelerate

  • Simulates match demands better than steady jogging

  • Make every movement count — don’t just walk around


3. Set Time Limits

  • 5–10 minutes per game, 2–3 rounds

  • Rest in between, but keep total session short and sharp

  • Keeps energy high and intensity realistic


4. Add Conditions / Challenges

  • Limit touches (max 2-touch) to increase intensity and decision-making

  • Score only after consecutive passes to force movement off the ball

  • Makes it mentally and physically engaging


5. Include Recovery Between Games

  • Walk, stretch, or jog lightly

  • Use this time to reset for the next intense bout

  • Recovery = better performance in each round


Bottom Line:

Small-sided games are like a condensed, high-octane version of a real match.


Done consistently, they build endurance, agility, and decision-making — all while keeping it fun and football-specific.


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