Coaches juggle a lot in one practice. Players need strong lungs, quick legs, and also a mind that can keep up when the game turns chaotic. So which workout wakes up the brain faster, a ball-heavy scrimmage or a hard running drill?
A study published on July 18, 2025 suggests a short four-on-four small-sided game can improve simple processing speed right after the session, while a matched running-based high-intensity interval workout may not. The researchers also found no clear change in a blood protein often linked to brain health.
Soccer training is not only physical
At game speed, soccer is basically a moving puzzle. Players scan for space, track opponents, and decide in a blink whether to pass, dribble, or shoot.
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That mental load is hard to replicate with straight-line running. But small-sided games, which are scrimmages with fewer players on a smaller field, are built for exactly that kind of pressure. They also force more touches and faster choices because the ball keeps coming back.
How the study tested games vs running
The work was led by Yakup Zühtü Birinci, with coauthors including Serkan Pancar and Yusuf Soylu, across Bursa Uludağ University, Aksaray University, and Tokat Gaziosmanpasa University in Turkey. They recruited 24 semi-professional male youth players who were about 19 years old.
Each player completed both workouts, one week apart, so everyone served as his own comparison. Both sessions lasted about 45 minutes and included a warm-up, then four intense bouts that lasted four minutes each, with three minutes of rest between bouts.
The small-sided game was four-on-four with small goals and no goalkeepers on an artificial turf field about 82 by 115 feet. The running session used short bursts and rests, set to a personalized pace based on a Yo-Yo endurance test, a shuttle run commonly used in soccer to estimate conditioning.
The main result was faster “processing speed” after the scrimmage
To test cognition, the researchers used the Trail Making Test, a quick paper-and-pencil task. In the simpler version, players connect numbers in order as fast and accurately as possible, which reflects attention and basic processing speed.
After the four-on-four game, average completion time improved from about 12.8 seconds to about 11.4 seconds. After the running-based interval session, the average time went from about 13.2 seconds to about 14.5 seconds, which points to a small decline in that same simple measure. Not huge, but noticeable.
The tougher version of the test asks people to switch back and forth between numbers and letters. Scores improved overall from before to after exercise, but the game format did not clearly outperform running on this harder task, which is often used as a rough measure of higher-level “executive function.”
A brain-related blood marker did not change after either workout
The study also measured BDNF, short for brain-derived neurotrophic factor, which helps support brain cell health and adaptability. In long-term research, higher BDNF is sometimes linked with better learning and memory, and it is one reason exercise is often called “good for your brain.”
Here, BDNF levels did not show a meaningful rise after the scrimmage or after running. That result matters because both sessions were intense, and blood lactate rose in both. Lactate is a substance that builds up when muscles are working hard.
Other studies do find BDNF increases after interval training, especially in controlled lab settings. A 2021 review and meta-analysis reported that interval training can raise BDNF in healthy young adults, but it also noted that results depend on the protocol and when blood is drawn.
Effort and enjoyment looked about the same
Players did not report big differences in how hard the two sessions felt, and their heart-rate responses were similar. Enjoyment ratings were also nearly the same, which may surprise coaches who assume the ball always wins.
That said, past research often shows the opposite pattern. One study comparing small-sided games with running-style HIIT at similar intensity reported higher enjoyment during the game-based session.
Enjoyment may sound soft, but it can affect training buy-in over a long season, when motivation slips and fatigue stacks up. A 2025 narrative review on small-sided games argues that enjoyment is a real part of how these drills work in practice, even if results vary across teams and settings.
What this could mean for practice plans
If a coach wants to “switch on” players early, a short four-on-four game may be a smart tool. It combines high effort with constant scanning and decision-making, which is closer to what players face in real matches.
This does not mean running intervals should disappear. A 2019 meta-analysis comparing high-intensity interval formats in youth soccer suggests both running-based HIIT and small-sided games can improve key fitness measures, and teams often mix them for different goals.
It also highlights a bigger point for sports science. Evidence on soccer and BDNF is still mixed, and a 2021 systematic review found there is not yet enough consistent data to make firm claims about how soccer activity changes blood BDNF.
What the study cannot answer yet
This was a small study in one group of well-trained young men, tested during a competitive season. Results may look different in female athletes, younger players, or people who are new to intense training.
The researchers also measured BDNF only right before and right after exercise, and BDNF can fluctuate quickly. The authors report that their dataset is publicly available for follow-up work and reanalysis, which could help future studies sharpen the picture.
The main study has been published in Healthcare.
