Table 1. An example of typical training schedule during off-season (detraining period).

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Warm-up (5 min) Articular mobility and active stretching	Warm-up (5 min) Articular mobility and active stretching	Other Sport	Warm-up (5 min) Articular mobility and active stretching	Warm-up (5 min) Articular mobility and active stretching	Off	Off
Complementary training	Complementary training		Complementary training	Complementary training
Balance + Core + Functional training (Hip focus, 12 exercises (∼20 min): Frontal Bridge TRX 2 × 6 × 6”; side bridge TRX 2 × 6 × 6” (each side); Bridge 1 leg Fitball 2 × 6 × 6” (each leg); Russian twists on fitball 2 × 30”; single leg balance (closed eyes) on bosu 2 × 30”; single leg jump on bosu 2 × 30”; band adductor 2 × 10 (each leg); barbell glute bridge 2 × 10; standing adductor on fitball 2 × 10 (each side); push up+ side plank 1 leg 2 × 10 (each side); static wall squat 4 × 15”; “the glider” 2 × 10 (each side).	Balance + Core, 6 exercises (∼10 min): Frontal Bridge TRX 2 × 6 × 6”; side bridge TRX 2 × 6 × 6” (each side); Bridge 1 leg Fitball 2 × 6 × 6” (each leg); Russian twists on fitball 2 × 30”; single leg balance (closed eyes) on bosu 2 × 30”; single leg jump on bosu 2 × 30”.		Balance + Core + Hip Muscle, 12 exercises (∼20 min): Frontal Bridge TRX 2 × 6 × 6”; side bridge TRX 2 × 6 × 6” (each side); Bridge 1 leg Fitball 2 × 6 × 6” (each leg); Russian twists on fitball 2 × 30”; single leg balance (closed eyes) on bosu 2 × 30”; single leg jump on bosu 2 × 30”; band adductor 2 × 10 (each leg); barbell glute bridge 2 × 10; standing adductor on fitball 2 × 10 (each side); push up+ side plank 1 leg 2 × 10 (each side); static wall squat 4 × 15”; “the glider” 2 × 10 (each side).	Balance + Core, 6 exercises (∼10 min): Frontal Bridge TRX 2 × 6 × 6”; side bridge TRX 2 × 6 × 6” (each side); Bridge 1 leg Fitball 2 × 6 × 6” (each leg); Russian twists on fitball 2 × 30”; single leg balance (closed eyes) on bosu 2 × 30”; single leg landings on bosu 2 × 30”.
	Strength training			Strength training
	Upper & Lower body, Circuit training.3 × 8 exercises (30 min): leg press 8 rep; push up TRX 8 rep; pull TRX 8 rep; single deadlift with dumbbell 6 rep (each leg); standing dumbbell arm swing 30”; high box jump 6 rep; standing dumbbell fly on fitball 8 rep; barbell lunge split jump 6 rep (each leg).			Upper & Lower body, Circuit training.3 × 8 exercises (30 min): half squat 8 rep, bench press 8 rep, seated cable row 8 rep, barbell curl 8 rep, barbell lunge 8 rep (each side), lateral elevation shoulder 8 rep (each side), pulley triceps extension 8 rep, high box jump 6 rep
Endurance training HIT (long intervals). 2 × [ 3 × 4’ running (800m)] rest/rep: 2’, rest/set: 4’	Endurance training HIT (short intervals). 3 × 6’ [20” (98 m): 20” (passive rest)], rest: 3’.		Endurance training HIT (short intervals). 3 × 6’ [10” (50 m): 10” (passive rest)], rest/set 4’.	Endurance training HIT (short intervals). 8 × 30” running all out straight line, rest: 3’.