Table 1.

An example of a typical home training schedule of professional youth soccer players during the COVID-19 lockdown.

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Warm-up Each 3×1 min, 1 min rest rope skipping in motion running: 1. Right leg forward in the rhythm of two 2. Left leg forward in the rhythm of two 3. Rhythm of three 4. On the spot with an intermediate jump 5. On the spot without an intermediate jump	Warm-up Prevention	Warm-up Prevention	Warm-up Prevention	Warm-up 4×30 sec, 30 sec rest rope skipping	Warm-up Prevention
Exercises Stabilizing roller 35 sec, 10 sec rest	Exercises Mobility program, scroll, stretch	Exercises Standing scale each 3×5/side; Front knee bend with water crate 3×8; Lungeing steps dynamic walking each 3×6; Hip thrust 3×6 on tiptoe and with a mini band; Burpees 3×6; Alternate jumps each 3×6	Exercises Upper body circle 3×: plank to push-up 12×; Side support pelvis lift and lower 10×; Breast float in probe position 12×; Push-up 1× plus climber 3×12; Rowing at the table max.; Russian twist 20×; Pelvic lifting 20×; Push-up with raised legs	Exercises Standing scale each 3×5/side; Front knee bend with water crate 3×8; Lungeing steps dynamic walking each 3×6; Hip thrust 3×6 on tiptoe and with a mini band; Burpees 3×6; Alternate jumps each 3×6	Exercises Mobility program, scroll, stretch
Endurancea 1. Preventionb 2. Uphill runs 8×20 m with a ball on 90%, 30 sec rest 3. Dribbling course: slalom/finten/holding up the ball 2×10 min, 2 min rest	Endurance 1. 5 min running ABC 2. 8×15 m sprints 100%, each 10 sec rest, 4 min juggling break with the ball; 8×15 m sprints 100%, each 10 sec rest 3. Run	Endurance Cycling 40 min	Endurance 1. Preventio n2. Uphill runs 8×20 m with a ball on 90%, 30 sec rest 3. Dribble course: slalom/finten/holding up the ball 2×12 min, 2 min rest	Endurance 1. 5 min running ABC 2. 7×1 min HITc runs 80-90%, each 2:30 min trotting break 3. 10 min run out	Endurance Endurance run 45 min

^aThe color represents the intensity load (red, high intensity; orange, medium intensity; green, regenerative).

^bSupine position, knees, and hips bent 90 degrees, feet planted, hip rolls, 5×/side; supine position, knees stretched in the air, legs spread and tightened, 5×/side; supine position, knees stretched in the air, hip rolls, each 5×/side; lateral position, pelvis pressed forward, upper leg raised and lowered, each 5×/side; prone position, arm in U-position, the knee is brought to elbow alternately, 5×/side; forearm-to-instep, 5×/side; supine position, legs stretched and spread apart, pelvis lifted as high as possible, 3×3 sec; Glute Bridge, knee brought to chest alternately, 3×3/side; supine position, legs crossed, rotated left/right, 3×/side; prone position, arm, and legs raised, leg bent and extended, 5×/side; Sumo-quat, 5×.

^cHigh-intensity training.