As far as I know, the most efficient drill sequence to get from 8% bonuses to 10% is:
Warm-up, Stretch, Skill Drill, Pass-Go-Shoot, Video Analysis, Video Analysis
Doing this 4x (or 2x when getting the double training speed boost from watching the ad) for the whole team, you max out the bonuses every day.

As to whether or not the aditional 2 trainings between matches matter: to me it always felt only cosmetic, without any impact. I might be wrong though, I'm keen to hear more opinions.