What Does Repeated Sprint Training Improve in Soccer Players? A Meta-Analysis of 17 Trials

Short sprints, short rests, repeat. Repeated sprint training (RST) is a staple of soccer conditioning — but what exactly does it develop? A 2026 meta-analysis found that RST improved sprinting, change of direction and high-intensity running, while vertical jump and aerobic capacity showed no significant change. You get better at what you train.

What the study looked at

Chen and colleagues performed a systematic review and multilevel meta-analysis of 17 randomized controlled trials (386 soccer players) comparing field-based RST with regular training. Participants' mean age was 17.6 years.

The multilevel model accounted for multiple effect sizes coming from the same study. Outcomes were short sprint, repeated sprint ability, change of direction, high-intensity running, vertical jump and aerobic capacity (effect sizes as Hedges' g).

Key findings

Significant improvements

Short sprint: g = -0.26 (faster times)
Repeated sprint ability: g = -0.37
Change of direction: g = -0.70
High-intensity running: g = 0.97

No significant effect

Vertical jump: g = -0.07
Aerobic capacity: g = 0.02

Note: for timed tests, lower is better, so negative values indicate improvement.

Typical programs in the included trials

Duration: 4–12 weeks, 2–3 sessions per week
Per session: 2–6 sets × 4–10 reps
Distance: 10–40 m per sprint
Rest: 20–30 s between reps, 1–5 min between sets

How to read this in practice

Treat RST as a tool for sprint-related qualities; it should not be relied on to build jump performance or an aerobic base
The authors suggest adding multidirectional movements — lateral cuts, diagonal accelerations — to make RST closer to match demands
The program ranges above reflect what the trials commonly used; the optimal combination is still unknown

With a limited number of trials, the authors could not analyze differences by sex, age, maturity or competitive level. All participants were soccer players with a mean age of 17.6.

Using ATHCON

ATHCON records fitness test results such as sprint times and change-of-direction tests and shows the change from the previous test and team rankings. Before and after an RST block, you can see which qualities improved for each athlete and which did not.

During high-volume RST phases, the daily check-in shows how far each athlete's fatigue and soreness deviate from their own baseline — useful when deciding whether to adjust the volume.

Takeaways

RST improved short sprint, repeated sprint ability, change of direction and high-intensity running
No significant effect on vertical jump or aerobic capacity — training is specific
Typical programs ran 4–12 weeks at 2–3 sessions per week; the optimal dose is unclear