Table 3. An example of typical training schedule during in pre-season (two games/week).
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday | |
|---|---|---|---|---|---|---|---|
| am | - Activation GYM1 - Group Exercise: generic drill pass - Collective exercise: offensive organization + defensive transition - Collective exercise: game possession 9v9 + 3 jokers |
- ST GYM2 - Individual exercise: individual technique - Group Exercise: specific drill pass + HIT short intervals drill with COD - Group Exercise: game possession 4v4 + 3 jokers |
- Group Exercise: specific drill pass & finishing - Collective exercise: offensive organization + defensive transition - Collective exercise: game Complementary ST GYM4 |
Rest | - Players with + 45 min played: - Recovery (aerobic training, Foam Roller, and contrast therapy) Players with - 45 min played: - Group Exercise: SSGs 5v5 + GK + HIT short intervals drill |
Rest | Rest |
| pm | Rest | - Specific ST Field3 - Group Exercise: specific drill pass - Collective exercise: game possession 8v8 + 3 jokers |
Rest | Friendly Game: Bundesliga Top Team | - Collective exercise: individual technique - Group exercise: generic rondos Individual training GYM5 |
Individual activation - Group Exercise: specific drill pass - Group Exercise: game possession 4v4 + 3 jokers Complementary ST GYM |
Friendly Game: Bundesliga Top Team |
Notes.
1 × 10 exercises: Russian belt deadlift (8 rep.); Russian belt squat + hip-extension (8 rep.); adductor slides with kine (8 rep./leg); standing abductor with kine (10 s./leg); specific side plank (kicking a ball)(6 rep./side); single-leg plank (10 s./leg); side plank with kine opening and closing legs (6 rep/leg); single balance exercises on bosu (15 s./leg); different landings on bosu (10 rep./leg); frontal lunge on whole body vibration (8 rep./leg).
1 × 12 exercises: single lateral squat on kbox + bosu (6 rep./leg); hip-extension kick in Exentrix (6 rep./leg); postero-anterior side step on VP (6 rep./leg); lateral crossover cutting on VP (6 rep./leg); trunk rotation on VP+Kine (10 rep./side); soccer kick exercise with VP (10 rep./leg); single standing with trunk rotation with kine (10 rep/side); step-up box with jump (8 rep./leg); single-leg hamstring bridge on box (5 s. isometric+8 rep/leg); lateral barbell lunge on whole body vibration (6 rep/leg); upward cable wood chops on VP (8 rep/side); landings in bosu with elastic band at the waist (6 rep/leg).
Drill 1: 4 × (2 jump hurdle drills + receive and passing the ball + 4 change of directions of 90° + receive the ball + dribbling and finishing. Drill 2: 4 × (20 m sled running with Run Rocket + 30 m of running gradually increasing the speed (>25 km/h) + deceleration + receive the ball + dribbling and finishing . Drill 3: 4×(in pairs, jump up and head the ball + 5 m running pushing between them + 1vs1 and finishing).
2 × 12 exercises: push-up+trunk rotation with Kine (12 rep.); pull-up with Kine (12 rep.); push-up + side-plank-leg (12 rep.); single-arm push on VP (8 rep./side); single-arm pull+trunk rotation on VP (8 rep./side); bilateral trunk rotational on VP (8 rep./side); bench press (12 rep.); single-arm dumbbell row (8 rep./side); standing dumbbell fly on fitball (12 rep.), pull up (>6 rep.), bar dip (12 rep.), atomic push-up with kine on bosu (10 rep.).
An example of a player: 2 × 6 exercises: hip-extension kick in VP (8 rep/side), single-leg hip thrust with elastic band (8 rep./leg), deadlift (8 rep), walking dumbbell lunge (8 rep.), single-leg Yo-Yo Leg-curl (6 rep./leg), adductor in VP (8 rep./leg).