Morning sprint interval training produces greater physical performance adaptations than evening training in soccer players

Abstract

While the literature provides evidence supporting the effectiveness of evening sprint interval training (SIT), there remains a limited amount of research investigating the effects of morning SIT among soccer athletes. This study examined the effects of morning versus evening SIT during the preparatory phase on physical and physiological performance in collegiate soccer players. Thirty male players volunteered to participate in the study and were randomly divided into morning, evening, or control groups, each group consisting of 10 subjects. The evaluation of physical (countermovement vertical jump [CMVJ], 20-m sprint, Illinois change of direction, and Yo-Yo intermittent recovery test level 1 [Yo-Yo IR1]) and physiological (graded exercise test and Wingate anaerobic power test) performance took place prior to and following the 7-week SIT, both in the morning and evening testing sessions. Both training groups showed significant improvements in physical and physiological performance from pre- to post-training, regardless of testing session timing (p < 0.05). The morning SIT group exhibited greater adaptive changes (p < 0.05) compared to the evening SIT group in CMVJ, 20-m sprint, Yo-Yo IR1, peak and mean power outputs at both the morning and evening testing sessions. These findings suggest that male soccer players can benefit from both morning and evening SIT sessions; however, conducting SIT in the morning could result in greater adaptive changes than evening training. To optimize physical performance adaptations, coaches should schedule SIT sessions in the morning. It is recommended to schedule conditioning workouts in the morning and team practices in the afternoon for optimal adaptations.

Keywords: Aerobic power; Anaerobic power; Athletic performance; Interval training; Team sport.

Fig. 1

The magnitude of training effects (ES with 95% CI) on (A) 20-m sprint and (B) countermovement jump (CMVJ) performance for the morning sprint interval training (MSIT) and evening sprint interval training (ESIT) groups at both morning and evening testing sessions.

Fig. 2

The magnitude of training effects (ES with 95% CI) on (A) Yo-Yo IR1 performance and (B) Illinois changes of direction (CoD) for the morning sprint interval training (MSIT) and evening sprint interval training (ESIT) groups at both morning and evening testing sessions.

Fig. 3

The magnitude of training effects (ES with 95% CI) on (A) maximum oxygen uptake (V̇O_2max), (B) peak power output (PPO), and (C) average power output (APO) for the morning sprint interval training (MSIT) and evening sprint interval training (ESIT) groups at both morning and evening testing sessions.