This study examined the uniformity of adaptations in cardiorespiratory fitness and bio-motor abilities by analyzing individual responses to measures representing the mentioned qualities. Twenty-four male well-trained soccer players (Age = 26 ± 4 years; stature = 181 ± 3.8; Weight = 84 ± 6.1) were randomized to two groups performing short sprint interval training [sSIT (3 sets of 10 × 4 s all-out sprints with 20 s of recovery between efforts and 3 min of rest intervals between sets)] or a time-matched small-sided game [SSG (3 sets of 3 v 3 efforts in a 20 × 15 m area with 3 min of relief in-between)]. Before and after the 6-week training period, aerobic fitness indices, cardiac hemodynamics, and anaerobic power were assessed through a graded exercise test utilizing a gas collection system, noninvasive impedance cardiography, and a lower-body Wingate test, respectively. Also, sport-specific bio-motor abilities were determined by measuring linear speed, change of direction, and jumping ability. Comparing inter-individual variability in the adaptive changes by analyzing residuals in individual adaptations indicated that sSIT induces more uniform changes in the first and second ventilatory threshold (VT₁ & VT₂), stroke volume, and peak power output across team members than SSG. SSG also yielded lower proportions of responders in V ˙ O 2 ⁡ max , VT₁, VT₂, peak, and average power output compared to sSIT. Additionally, the coefficient of variation in mean group changes in measures of aerobic fitness and bio-motor abilities in response to sSIT were lower than in SSG. Short sprint interval training induces more homogenized adaptations in measures of cardiorespiratory fitness and anaerobic power than small-sided games across team members.