7 am wake up + pastry, fruit, fresh juice
7:30 routine warm up- jogging & stretching
8:00 joint and ankle stability and muscle strengthening exercises (bosu, pilates, straps)
8:30 technical drills with SAQ – 30 minutes:
– coordination ladder drills combined with ball techniques
– hurdles combined with ball techniques
– agility drills with cones combined with ball techniques
9:00 passing, shooting, corners & penalties

10:00 brunch buffet- eggs, cold cuts, pasta, salads, bread, buns, pastry, smoothies,
desserts
11:00 free time or organized activities

17:30 gathering + pastry, fruit, fresh juice
18:00 warm up – jogging, full-body strength exercises (sit-ups, push-ups, squads,…)
18:30 3 x 10 minutes circular training focusing on specific muscle groups used in soccer
(hamstrings, quadriceps, adductors, abs,…), stability and mobility of knee, ankle and
hip structures
19:00 passing & shooting
19:30 tactical drills adapted to preferred game plan, strategy and team structure
(4:4:2, 4:2:3:1, 4:3:3…)
20:00 scrimmage
20:45 stretching in pairs

21:30 Mediterranean a la carte 3 course dinner – typical local fish or meat dishes