Table 2. An example of typical training schedule during pre-season (one friendly game/week).
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| am | Trip to Training Camp | - ST GYM2 - Individual exercise: individual defensive technique - Group Exercise: specific drill pass - Group Exercise: game possession 4v4 + 3 jokers |
- Collective exercise: defensive technique - Group Exercise: specific drill pass & finishing - Collective exercise: game |
Rest | - ST GYM2 - Collective exercise: defensive organization - Group Exercise: offensive evolutions - Collective exercise: game |
- Group Exercise: generic drill pass - Group Exercise: generic rondos |
- Collective & individual recovery |
| pm | - Activation1 - Collective exercise: individual technique - Group Exercise: generic drill pass - Group Exercise: generic rondos - Group Exercise: game possession 4v4 + 3 jokers |
- Group exercise: individual defensive technique - Group Exercise: specific drill pass & finishing - Group Exercise: SSGs 6v6 + Gk - Complementary ST3 |
Rest | - Introduction HIT: medium distance drill - Group Exercise: offensive evolutions - Collective exercise: conditioned game - Complementary ST3 |
- Group Exercise: specific drill pass - Collective exercise: offensive organization |
Friendly Game: Italian semi-professional team (45 min each player) |
Rest |
Notes.
1 × 12 exercises: Russian belt deadlift (8 rep.); Russian belt squat + hip-extension (8 rep.); hip-flexion with band (10 rep./leg); lateral band walk (10 rep./leg); side bridge on fitball (6 rep./side); kneeling on fitball (20 s); single-leg prone bridge on fitball (6 rep/leg); single squat on bosu (8 rep./leg); different landings on bosu (6 rep./leg); lateral lunge on whole body vibration (8 rep./leg); way bunkie side bridge (6 × 6 s./side); skater hops (10 rep.).
2 × 12 exercises: single lateral squat on kbox (6 rep./leg); single-leg Yo-Yo Leg-curl (6 rep./leg); anterior-posterior side step on VP (6 rep./leg); lateral crossover cutting on VP (6 rep./leg); trunk rotation on VP+Kine (10 rep./side); single-leg leg press Yo-Yo multigym (6 rep./leg); single standing pull+trunk rotation with kine (10 rep/side); lateral step-up box (8 rep./leg); single-leg dumbbell deadlift hop (8 rep/leg); lateral barbell lunge on whole body vibration (6 rep/leg); downward cable wood chops on VP (8 rep/side); hip-extension on VP (6 rep/leg).
2 × 12 exercises: push-up with Kine (12 rep.), pull-up+trunk rotation with Kine (12 rep.), ball pull-over throw (10 rep.), single-arm push+trunk rotation on VP (8 rep./side), single-arm pull on VP (8 rep./side), suspended crunch with Kine (8 rep./side), dumbbell bench press on fitball (12 rep.), cable single-arm row in VP (8 rep./side), seated dumbbell clean on fitball (10 rep.), plank in bench+fitball (20 s.), side plank with fitball (20 s./side), Up-down plank (12 rep.).