Refuse Friendlies

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If your opponents initiate a friendly match with your team, your players will not loss any condition or gain any training progress. But your team's activities will be locked for about 15 minutes (during the match). I generally do not mind for being challenged, unless I am online and managing my team.

Only your T11 friend can arrange friendly match with your team. So, if your opponent is not your friend, you need not worry them testing tactics against your team before important match.