You use the word "optimize" in the question title without explaining what it is you want to optimize.
If you're talking about query performance then you do not have a problem. The number of records you can have is governed by the number of sessions you have each day (because only one team can attend any given session). If you run ten sessions a day that's three hundred records per month. If you run one hundred sessions a day that is three thousand records a month. These are not big volumes of data. So you are making a bad decision by skewing your database design to avoid a performance problem which isn't there.
You mentioned spreadsheets in one of your comments. That is not a bad design to have. Along the top row there are sessions, down the side there are teams, and the cells show whether a team was present at a session. Those map to three database tables: SESSIONS, TEAMS and the intersection table TEAM_SESSIONS. You only need a record in TEAM_SESSIONS when a team attended a session.
As a proof of concept I knocked up three tables in Oracle.
SQL> desc teams
Name Null? Type
----------------------------------------- -------- ----------------------------
ID NOT NULL NUMBER
NAME VARCHAR2(20 CHAR)
SQL> desc sessions
Name Null? Type
----------------------------------------- -------- ----------------------------
ID NOT NULL NUMBER
SSN_DAY DATE
SSN_START NUMBER(4,2)
SSN_END NUMBER(4,2)
SQL> desc team_sessions
Name Null? Type
----------------------------------------- -------- ----------------------------
TEAM_ID NOT NULL NUMBER
SESSION_ID NOT NULL NUMBER
SQL>
The PIVOT function introduced in Oracle 11g makes it a cinch to knock up a matrix (different flavours of DBMS will have different ways to approach this). As you can see, three teams have booked sessions today, nobody wants to train at lunchtime, and Bec United are keen as mustard (or need the training)!
SQL> select * from (
2 select t.name as team_name
3 , trim(to_char(s.ssn_start))||'-'||trim(to_char(s.ssn_end)) as ssn
4 , case when ts.team_id is not null then 1 else 0 end as present
5 from sessions s
6 cross join teams t
7 left outer join team_sessions ts
8 on (ts.team_id = t.id
9 and ts.session_id = s.id )
10 where s.ssn_day = trunc(sysdate)
11 )
12 pivot
13 ( sum (present)
14 for ssn in ( '9-11', '11-13', '13-15', '15-17', '17-19')
15 )
16 order by team_name
17 /
TEAM_NAME '9-11' '11-13' '13-15' '15-17' '17-19'
-------------------- ---------- ---------- ---------- ---------- ----------
Balham Blazers 0 1 0 0 0
Bec United 1 0 0 0 1
Dinamo Tooting 0 0 0 0 0
Melchester Rovers 0 0 0 1 0
SQL>
Anyway, the virtue of this data model is that it is flexible. We can count how often a team attends, what times they attend, what day of the week they attend, what sessions are always booked, what sessions are rarely booked, etc. Plus it is easy to manage the data. In particular, the advantage of the three table solution over just two tables is that it is easier to prevent double bookings and non-standard or overlapping time slots.
You see, normalisation isn't just some moon language we use to bamboozle the innocent, it offers real practical benefits. There are few scenarios where driving down to at least BCNF is not the best idea.