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Use the D-Pad's Up and Down buttons to move closer and further away from the balloon bots. Use the circle pad to move up, down, left, and right in the field. Shoot this goal as many times as possible to earn extra points.

Sometimes a red goal will appear for a short time on the balloon bot, and it will not disappear after being hit. Once the white goal is hit, it will disappear. Reach the set score before the time limit runs out to complete the regimen. The super training regimens rules are simple: One Pokemon must earn enough points by shooting soccer balls at white goals on a balloon bot in the middle of the field. Once complete, six mini-games will be available to train one of six Base Stats: HP, Attack, Defense, Special Attack, Special Defense, and Speed. The first time you start up Super Training, your Pokemon will begin two tutorial mini-games that boost their defense stat. The Super Training Regimens are mini-games to train each Pokemon.

In earlier games past Generation two, only a max of 510 Effort Values points could be spread throughout a Pokemon's six base stats, and four EV points would increase a base stat one level. This finally allows players to view how many Effort Value Points are assigned to each stat, though the exact amount is still not present. The inner green shows the Pokemon's original base stats, and the outer yellow-green shows how much the stats have increased.

The new Effort-O-Meter allows players to view each of their Pokemon's base stats and the increases to those stats from super training.